John Phung

Low Bar Back Squat

Warmup

• 45lbs: 20
• 137.5lbs: 5
• 227.5lbs: 3
• 317.5lbs: 2
• 407.5lbs: 1

Main Sets

• 350lbs: 5,5,5,5,5
• 227.5lbs: 12
• High bar squat
• Exhausted after squatting. Needed a coffee + whey protein break.

Overhead Press

Warm Up

• 45lbs: 10
• 72.5lbs: 5
• 97.5lbs: 5
• 137.5lbs: 3
• 162.5bs: 2

Main Set

• 190lbs: 3,3,3,3,3,3,3,3,3,4
• Struggled with 5x5 at this weight for weeks, so decided to do 10x3. It worked! Added an extra rep at the end for good measure.
• Cleaned the bar prior to pressing, so that's 10 power cleans.