John Phung

High Bar Squat (No Belt)

• 45 x 10
• 140 x 8
• 230 x 5
• 320 x 3
• 410 x 1

High Bar Squat

• 460 x 1
• 520 x 4 * PR!
  • +5 lb 4RM. Tough, not sure if I can squat more weight at 4 reps.

Paused High Bar Squat

• 405 x 8 * PR!
  • TIRING.

Overhead Press (Dead Stop)

• 45 x 10
• 95 x 5
• 135 x 3
• 185 x 2
• 225 x 1
• 275 x 1
  • Wanted 2.
• 240 x 5 * PR!
  • +5 lb 5RM!
  • Matches my "touch-and-go" 5RM overhead press!
  • Randomly discovered a technical trick with the OHP: place the bar as close to the neck as possible. This moves the bar closer to the line above the midfoot, making it easier to press.

Front Squat (No Belt)

• 45 x 10
• 135 x 5
• 225 x 3
• 275 x 1
• 315 x 1

Front Squat

• 365 x 1
• 315 x 10 * PR!
  • Not bad! Bar leaped off my shoulders on the last rep.
  • Previous best with this weight was 9 reps.
  • I'm finding that wearing my belt a little lower at the front makes for better higher rep sets.
  • Taped the smooth part of the bar to help prevent the bar from sliding off (Actually had this taped on for a while, just haven't been front squatting recently).

Paused Reverse Grip Bench Press

• 45 x 10
• 140 x 5
• 230 x 3
• 280 x 1
• 320 x 1
• 370 x 1
• 330 x 3,3,3 * PR!
  • Volume PR I think.

Sumo Deadlift (No Belt)

• 140 x 5
• 230 x 3
• 320 x 2
• 410 x 1
• 515 x 1 * PR!
  • +5 lb from last week.

Sumo Deadlift

• 590 x 0
  • Felt the bar drift forward and the bar wasn't going up.
• 550 x 1
  • Wanted 2, but even 1 was hard.
• 510 x 0
  • Shouldn't have gotten greedy earlier. MEH.

High Bar Squat (No Belt)

• 45 x 10
• 140 x 8
• 230 x 5
• 320 x 3
• 410 x 1

High Bar Squat

• 460 x 1
• 500 x 6 * PR!
  • +5 lb PR from last week! Last rep was harder than it looked.