John Phung

Paused Front Squat

Decided to skip out on a warm up set at 370 lb to see how it is. Looks like I'll be saving myself some time in the future.

• 140 x 8
• 230 x 3
• 320 x 2
• 410 x 1
• 465 x 0,0

Front Squat (No Belt)

• 385 x 3 * PR!
  • 3RM

The last few OHP training sessions felt weak. I'm trying for 265 lb x 3, and managed to get 2 sets of 2 before, but dwindled down to only 1 rep for the last workout. I set the barbell on the safety pins today instead of suspending it from chains because I thought the chains were affecting my starting position and maybe switching back to pressing from safety pins might fix it.

But I don't think it's a set up problem now (because I only got 1 rep with 265 lb today and it felt hard). I think my overhead pressing muscles are on vacation after pressing 300 lb a few weeks ago.

So, to continue to hit OHP PR's, I've finally implemented a close variation: the dead stop overhead press. I needed to play around with my grip width to get the bar touching my collar bones, and breath at the bottom (instead of the top).

Overhead Press

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 1
• 265 x 1
  • WEAK.

Overhead Press (Dead Stop)

• 250 x 0,0
  • WUT. Figured I could at least perform 1 rep.
• 230 x 3 * PR!
  • 3 rep max. I can do 6 reps with a rebound.
• 200 x 5 * PR
  • 5 rep max. I can do 10 reps with a rebound.
• 140 x 6

Power Clean

I think my technique is best at 140-190 lb. 230 feels like crap.

• 45 x 10
• 100 x 5
• 140 x 3
• 165 x 2,2
• 190 x 1,1
• 230 x 1

High Pull

• 280 x 1
• 320 x 1

Deadlift

• 410 x 1
• 500 x 1
• 605 x 0,0
  • Wouldn't budge.
• 550 x 2
  • Almost locked out the 3rd rep, but couldn't maintain grip. Started to slide off the tape. FUCK!

Deadlift (No Belt)

• 510 x 2 * PR!
  • 2 rep meh
  • Tore a callus on my left hand. Dammit.

Overhead Press

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 1
• 250 x 1
• 305 x 0
• 265 x 1,1
  • Wanted 3. Maybe the chains are messing with my OHP. Going to try pressing off of safety pins next time.

Bench Press

• 320 x 1
• 395 x 1 * PR
  • +5 lb 1RM! Felt heavy in my hands, but came up pretty easily.
• 400 x 0
  • Easier to take off the plates from this level.

This is not a good pre-workout:

Expectation vs reality #closeenough #hungryman #breakfast #beef #gainz #shittyfoodporn

A photo posted by John Phung (@johnny_phung) on Jan 26, 2015 at 7:18am PST

Breathing Paused High Bar Squat

• 140 x 10
• 230 x 5
• 320 x 3

Paused High Bar Squat

• 410 x 2

High Bar Squat

• 475 x 1
• 535 x 2
  • Wanted 3.

High Bar Squat (No Belt)

• 525 x 0
  • GRR...

Paused High Bar Squat

• 455 x 5 * PR!
  • 5 rep max. MEH.