John Phung

Power Clean

Practicing. Also power cleans are a pretty good warm up. Worked up a sweat despite light weights.

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

Breathing Paused High Bar Squat

• 135 x 10
• 225 x 5
• 315 x 3

Paused High Bar Squat (No Belt)

• 405 x 1
• 455 x 4 * PR!
  • Went for 5, but 4 is still a PR.

Overhead Press (Dead Stop)

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 1
• 250 x 1
• 290 x 0
• 250 x 2
  • Wanted 3, but lost balance on the 2nd rep that caused me to walk backwards.

Paused Reverse Grip Bench Press

• 320 x 1
• 345 x 3
  • Wanted 5, but knew I wasn't going to get the next rep.
• 275 x 10 * PR!
  • 10RM.

Paused Front Squat

• 140 x 8
• 230 x 3
• 320 x 2
• 370 x 1

Front Squat (No Belt)

• 415 x 0,0
  • No power coming up.

Front Squat (Dead Stop)

• 410 x 1 * PR!
  • +25 lb 1RM

Paused Front Squat

• 435 x 0
  • Right side of the bar hit the strap, which threw me off -_-; Time for some bottoms up/dead stop/Anderson front squats again.

Front Squat (Dead Stop)

• 420 x 0,1 * PR!
  • Couldn't get it the first time. Unlocked the first inner gates. Nailed it, but just barely.

Paused Front Squat

• 370 x 3
  • Was going to go for 4-5, but pretty sure I would have missed. Feeling gassed.

Overhead Press (Dead Stop)

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 1
• 250 x 1
• 290 x 0
  • Misgrooved, bar was forward. Didn't feel strong today anyways, so not trying it again until later.
• 265 x 1
• Wanted 2, but couldn't get the 2nd rep
• 225 x 5
  • Wanted 6+, but bar kept on hitting the top of my rack for the first few reps. Had to reposition myself. Once the 6th rep rolled around, I didn't have the power to complete the rep. GAH!
• 205 x 7 * PR
  • 7RM. Had to play it safe and go for an easy PR because I was pretty gassed from 225x5. Quads started cramping up so I stopped at 7. Good enough for today.

Paused Low Bar Squat (No Belt)

Used STRAPS.

• 140 x 8
• 230 x 5
• 320 x 3
• 410 x 1
• 460 x 1
• 520 x 0
• 515 x 0

Paused Low Bar Squat

• 515 x 1
  • Wanted 2, but not comfortable enough low bar squatting with straps. Also first rep was tough.
• 440 x 4 * PR
  • Wanted 5, but 4 is still a PR.