John Phung

Front Squat

• 45 lb x 10
• 135 lb x 5
• 225 lb x 3
• 275 lb x 1
• 315 lb x 1
• 345 lb x 1
• 365 lb x 1
• 405 lb x 1
• 375 lb x 2,3
  • Wanted 3 on the first attempt for a 3RM, but bar slipped off my slippery shoulders. Applied chalk to my shirt and tried again. +5 lb 3RM!
• 325 lb x 3,3,3,3,3

Triceps feeling sore from yesterday's bench workout, but I'm feeling greedy for an OHP PR.

Overhead Press

• 45 lb x 10
• 100 lb x 5
• 140 lb x 3
• 190 lb x 2
• 230 lb x 1
• 250 lb x 1
• 275 lb x 0,0
  • GAH almost got it the first time but then I lost my balance.
• 230 lb x 3

Breathing Paused High Bar Squat

• 45 lb x 10
• 140 lb x 10
• 230 lb x 5
• 320 lb x 3

Paused High Bar Squat

• 410 lb x 1

High Bar Squat

• 460 lb x 1
• 480 lb x 1
• 500 lb x 1
• 440 lb x 6
  • 6RM, but wanted 8. Missed on the 7th rep.

Reverse Grip Bench Press

• 45 lb x 10
• 140 lb x 5
• 230 lb x 3
• 280 lb x 1
• 320 lb x 1
• 350 lb x 1
• 370 lb x 2
  • Missed on the 3rd rep. GAH
• 320 lb x 3,3,3

Deadlift

Didn't get the 370 x 3 bench press earlier (only got 2 reps), but wanted a PR in something so that yesterday's food didn't go to waste. So I chose to deadlift.

• 140 lb x 5
• 230 lb x 3
• 320 lb x 2
• 410 lb x 1
• 460 lb x 1
• 500 lb x 1
• 520 lb x 3
  • 3 REP MAX
  • First time deadlifting in months. Wanted only 2 reps. Used a hook grip. Thumbs are throbbing, but it was worth it.