Didn't bench in the power rack today because they were all being used. Benched in the bench press area and had to ask for a spot.
Reverse Grip Bench Press
- 135 lb x 5
- 225 lb x 3
- 275 lb x 1
- 325 lb x 1
- 365 lb x 1
- 275 lb x 5,5,5
Breathing Paused High Bar Squat
- 45 lb x 10
- 135 lb x 10
- 225 lb x 5
- 315 lb x 3
Paused High Bar Squat
- 405 lb x 1
- 455 lb x 1 Belted up.
High Bar Squat
- 475 lb x 1
- 407.5 lb x 5,5,5
Neck Extension (Harness)
Used the Free Motion Functional Trainer.
- 40 lb x 20
- 50 lb x 10
- 60 lb x 10
- 70 lb x 10
- 80 lb x 7,3
- 50 lb x 10
Neck Flexion (Harness)
- 40 lb x 20
- 50 lb x 10
- 60 lb x 10
- 70 lb x 10
- 80 lb x 7
- 50 lb x 10
Neck Side Flexion (Harness)
- 30 lb x 20
- 40 lb x 10
- 50 lb x 10
- 60 lb x 10
- 40 lb x 10
Dragon Flags
- 5
Reverse Grip Bench Press
- 45 lb x 10
- 135 lb x 5
- 225 lb x 3
- 275 lb x 1
- 325 lb x 1
- 365 lb x 1
- 315 lb x 3,3
Breathing Paused Low Bar Squat
- 45 lb x 10
- 135 lb x 5
- 225 lb x 3
- 315 lb x 1
Paused Low Bar Squat
- 405 lb x 1
- 455 lb x 1 Belted up.
Low Bar Squat
- 500 lb x 1
- 455 lb x 3
That seemed fast.
2013 has come to a close and Chinese New Year is just around the corner (January 31, 2014), which will be there year of the horse!
The most bad-ass and jacked horse that I know: Thirty-Thirty from the 80's cartoon series "BraveStarr"
Anyway, to recap, my 2012 maxes and 2013 goals were:
- Squat: 510 lb to 550 lb (DONE)
- Bench Press: 355 lb to 380 lb (DONE - benched 400 lb!)
- Deadlift: 540 lb to 600 lb (NOPE - current max is 570 lb)
- Overhead Press: 255 lb to 280 lb (NOPE - current max is 265 lb)
So I only got 2/4 of the goals I aimed for, but I still made some decent progress.
One Word To Describe 2013
- Gainz
5 Greatest Things That Happened In The Past Year
- Hit a ton of PRs (both rep PRs and 1RM). Here are my 1 rep maxes:
- Getting my articles published in other websites:
- T-Nation: Master The Reverse Grip Bench Press
- All Things Gym: 3 Way To Increase Your Overhead Pressing Strength
- Fitocracy: How To Deal With Calluses On Your Hands and How To Bench Press Safely Without A Spotter
- Competed in a powerlifting competition, and set the record (amateur, CPF) for the squat and overall total!
- Became a trainer at a big box gym. I haven't hit a PR since I started, but I'm sure I'll figure out a way to get my strength back and continue to make progress. Should be interesting to see how things turn out this time next year.
- I'm going to be a dad!
Post by John Phung.
Goals For 2014
- Low Bar Squat: 550 lb to 600 lb (+50 lb increase)
- High Bar Squat: 520 lb to 550 lb (+30 lb increase)
- Front Squat: 420 lb to 455 lb (+35 lb increase)
- Bench Press: 400 lb to 440 lb (+40 lb increase)
- OHP: 265 lb to 280 lb+ (+15 lb increase)
- Deadlift: 570 lb to 600 lb+ (+30 lb increase)
- Get a 1500 total in a meet (not sure what competition I'll enter yet. All the ones I'm aware of are a little too far for my liking)
- Get more articles published
- Get more jacked
