John Phung

High Bar Squat (No Belt)

• 45 x 10
• 140 x 8
• 230 x 5
• 320 x 3
• 410 x 2
• 460 x 1
• 485 x 1
  • Slower than what I would have liked.

Push Press

• 45 x 10
• 140 x 3
• 185 x 3
• 225 x 1
• 250 x 1
• 275 x 3 * PR!
  • 1st rep was tough. Bar felt like it was drifting forward on the lockout. Last 2 reps felt explosive.

Overhead Press (Dead Stop)

• 225 x 3
• 135 x 8

Breathing Paused High Bar Squat

• 140 x 8
• 230 x 5
• 320 x 3

Paused High Bar Squat

• 410 x 1
• 440 x 6 * PR!
  • Missed on the 7th rep. Felt like I could do more, but ran out of gas.

Front Squat (Dead Stop)

Also known as bottoms up or Anderson front squats. Belted up.

• 425 x 1 * PR!
  • +5 lb 1RM.

Rack Pull

Testing out the DIY power rack suspension safety strap system with some rack pulls.

Personally I'd rather pull from a bunch of mats under the plates (mat pulls), but I want to see if these straps and chains can hold up with heavier weight.

• 140 x 10
• 230 x 5
• 320 x 3
• 410 x 1
• 460 x 1
  • Strapped up. Hands are weak and soft from not deadlifting due to torn callus.
• 500 x 1
• 600 x 1
• 640 x 0
• 620 x 1 * PR!
  • 1RM! Pulled 600 lb just below the knee a long time ago, so this would be a PR. I used straps though 🙁

Power Clean

• 45 x 10
• 140 x 3
• 165 x 2
• 190 x 1,1,1,1,1,1,1,1
  • Starting to get the hang of this.

Front Squat (Paused, No Belt)

• 140 x 5
• 230 x 3
• 320 x 2
• 370 x 1
• 415 x 0

Front Squat (Dead Stop, No Belt)

• 385 x 1 * PR!
  • 1RM. Tough!

Front Squat

• 320 x 8 * PR!
  • 8RM. "High" rep front squats are tiring.

Power Clean

• 45 x 10
• 100 x 5
• 140 x 3
• 165 x 1,1
• 190 x 1,1,1,1,1

Push Press

Haven't done these in about 2-3 years.

• 45 x 10
• 140 x 5
• 165 x 3
• 190 x 2
• 230 x 1
• 250 x 1
  • Pretty sure this is a 1RM, but I'm also pretty sure I can do more.
• 280 x 1
  • Not bad, let's go higher.
• 300 x 1
  • Matches my OHP 1RM. LET'S GO HIGHER.
• 315 x 1 * PR!
  • LMAO3PLATE
  • Tough, but locked it out!
• 225 x 3
  • First rep hit the rack, didn't have motivation for the rest of the reps so I stopped after 3. Good enough for a first push press training session in