John Phung

Getting back into the swing of things after taking nearly 1 week off from lifting weights.

Monday's workout was tough and I had to cut down the volume.

But the extra rest combined with lowered volume might have helped me hit a few PRs this week:

PRs This Week

Low Bar Squat: 460 lb x 5 (5RM)

Hit this on Friday. I tried 500 x 3 before, but only managed 2 wobbly reps before re-racking the bar.

Also a +20 lb PR!

Been a while since I got a double-digit PR in anything.

Reverse Grip Bench Press: 375 lb x 2 (2RM)

This was my second attempt. The first time my back slipped on the bench during the 2nd rep.

Decided to try again and got a 2 rep max!

A few more rep PRs and I'll attempted 400 lb again.

High Bar Squat: 405 lb x 10 (10RM)

Nailed this on Saturday.

After the 8th rep, I was exhausted and looked down and thought to myself:

"Maybe I should quit now. This is already an 8 rep max".

But then I remembered watching Russian powerhouse Dmitry Klokov squat 240 Kg for 10 reps (that's 529 lb, which is just about my low bar squat 1RM) that morning and thought:

"FUCK IT! I'm going for 10!"

True story bro.

Also this is a +35 lb PR. Not bad!

After 10 reps it felt like my heart was going to explode. I was exhausted and couldn't think straight for the next 10-15 minutes.

Some people on Facebook talked about 20 reps at 405 lb (LMAO4PLATE Widow Maker). The most I've ever done with 20 rep is an empty bar!

I think I'll probably end up squatting 500 lb x 10 before 405 lb x 20.

Heavy Bag: Kicks, Punches, Knees & Elbows

Tuesday's are turning out to be heavy bag and neck day. I think punching the heavy bag might be affecting my OHP's the next day. Couldn't even press 230 lb! Usually that weight is no problem.

But I think I'll stick to hitting the heavy bag, mostly because it's fun, and punching & kicking stuff just feels good and makes me feel like a bad-ass.

PHUNG-ctional "cardio", too 😉

I think I'll start using the Bas Rutten MMA/Muay Thai/Boxing workouts (which are pre-recorded drills where Bas shouts out various combos) next week to step it up a notch.

Stuff You Should Read (and Watch)

1. Dave Tate Interviews PL Legends Steve Goggins and Ed Coan by Dave Tate
2. Meatheads Aren't Doctors - Injuries, Overuse, And Rolling On Shit by Paul Carter
3. Stuff I have Learned, Part One by James Steel