John Phung

Texas method volume day.

Foam Rolling

• 10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With the blue Fat Gripz.

• Body weight (~200 lb): 6

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 410 lb: 1
  • Paused.
• 440 lb: 1
  • Paused.
• 395 lb: 3,3,3
  • +5 lb from last week.

High Bar Squat

• 395 lb: 3,3,3
  • +5 lb from last week.
• 357.5 lb: 5,5,5
  • +2.5 lb from last week.

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

New bench shoes! (Actually they're my old Asics wrestling shoes).

Wore these instead of the Nike Romaleos 2 because there's less of a heel. I find that when wearing the weightlifting shoes (with a 0.75" heel), I have to be careful with the power of my leg drive, or I risk driving my butt off the bench.

With these wrestling shoes, there's less of a heel, so I can drive hard with my legs without having to worry about my butt coming off the bench.

Also, it matches my rack. Kinda.

Paused until work sets.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 340 lb: 1
• 312.5 lb: 5,5,4
  • +2.5 lb from last week.Last rep was a bit tough.
  • Back slipped on the bench on the last set, 5th rep attempt.

Texas method volume day.

Foam Rolling

• 10 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With the blue Fat Gripz.

• Body weight (~200 lb): 5,5

Low Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 370 lb: 2
• 410 lb: 1
• 440 lb: 1
• 460 lb: 1
  • Last time I squatted this weight I ended up getting injured. Everything is fine now.
• 390 lb: 3,3,3
  • +10 lb from last week.

High Bar Squat

• 390 lb: 3,3,3
  • +10 lb from last week.
• 355 lb: 5,5,5
  • +5 lb from last week.

Face Pulls

• 70 lb: 10
• 80 lb: 10

Reverse Grip Bench Press

Paused until work sets.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 340 lb: 1
  • Increased my over-warmup set by 10 lb from 330 lb.
• 310 lb: 5,5,5
  • +2.5 lb from last week.
  • Last rep was a bit tough.