Archives For Weekly Review

John Phung

345lbs Bench Press PR, Marvin Eder, Jonathon Sullivan and Genetic Factors

November 18, 2012 — Leave a comment

Got a 345lbs bench press PR this week, and I have a feeling I'll probably hit 350lbs next week.

400lbs is still a loooong way to go...

Anyways, check these out:

  1. Lessons Learned from Marvin Eder by Bret Contreras
  2. Jonathon Sullivan Interview at StartingStrength.com
  3. 4 Genetic Factors That Determine Your Success by Matt Brzycki
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John Phung

Some PRs, No Squats or Barbell Rows, Deadlift Cues and Marty Gallagher

November 11, 2012 — Leave a comment

Got a 210lbs x 5 OHP PR this week, and hit a paused bench PR of 340lbs as well.

I am sensing a 225lbs x 3 OHP and bench press of 345lbs very soon...!!

Anyways, check out a couple of articles I came across his past week, and a really insightful interview with Marty Gallagher:

  1. No Squats and Barbell Rowing? By Ben Bruno
  2. 3 Coaching Cues For The Deadlift by Eric Cressey
  3. Marty Gallagher Interview on Iron Radio
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John Phung

225 x 2 OHP, Slow Cooker, Karwoski Wisdom, Prepare To Lift Heavy and Compression Straps

November 4, 2012 — Leave a comment

Squatting was pretty horrible this week, but I hit a 225lbs x 2 OHP! (video).

Maybe I'll try for 3 reps next week.

Also, figured out how to minimize cooking odors in the home by putting the slow cooker in the garage.

Anyways, check this out (especially the Karwoski video!):

  1. From Cadet to Captain (video) with Kirk Karwoski
  2. How to Properly Prepare to Lift Heavy Stuff by Nia Shanks
  3. Compression Straps For Recovery by Jeff Alexander
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John Phung

Drop Sets, Sticking Points, Rowing and Planks

October 28, 2012 — Leave a comment

Started incorporating low bar squats for volume day (Monday) for 3 reps, 10 sets. I only used 370lbs, but man, it felt tough compared to high bar squat at a higher weight (last week I high bar squatted 410lbs for 10 sets of 3 reps) and my lower back was aching the day after. It's probably going to be a while before I get used to low bar squatting again. I'll be switching back and forth between low and high bar squats every Mondays, Wednesdays and Fridays.

Also, hit a 410lbs paused high bar squats (video) on Wednesday.

Anyways, check these out:

  1. Mechanically Advantage Drop Sets by Josh Bryant
  2. Eating Through The Sticking Points by Matt Reynolds
  3. How Do Rowing Exercises Differ? By Chris Beardsley
  4. Planks Are The Magic Bullet For Hip Mobility by Dean Somerset
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John Phung

Reverse Grip Bench Press Progress, Eating Bigger, Bench Press Experiment, And OHP 2.0

October 21, 2012 — Leave a comment

Some updates:

  • Training has been pretty good this past week. On Monday (volume day) I high bar squatted 410lbs, 10 sets of 3 (video).
  • To deal with the forearm pain I was getting from bench presses, I've decided to try the reverse grip bench press. It takes some getting used to, but I think I'm getting the hang of it! Managed to reverse grip bench press 330lbs (video), but missed at 340lbs (which is my bench press PR). I believe 330lbs is a paused bench press PR however. I usually get forearm pain at heavier loads, but so far, I'm not feeling any pain at all. Let's hope it stays that way.
  • Rearranged my home gym, cleaned up and took some pictures. Pics here.
  • Lastly, after about 6 months of high bar squatting on volume days, I'm finally going to reintroduce the low bar back squat on Monday. Should be fun.

Anyways, check these out:

  1. Eating Bigger On A Budget by Brandon Morrison
    A slow cooker and rice cooker are 2 key tools that got me from 183lbs to 200lbs+.
  2. Successful Bench Press Experiment by Craig Hirota
    This I have to try!
  3. Platform: Learning to Press 2.0 by Mark Rippetoe
    A new way to OHP as explained in Starting Strength 3rd edition. I'll try this on Wednesday.
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