John Phung

Dragon Flags

• 7

Foam Rolling

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

Behind The Neck Lat Pulldown

• 70 lb: 15

Ab Wheel

• 6

Band Pull Aparts

• A bunch of reps, multiple angles with the Voodoo Floss bands

Shoulder Dislocations

• 10

L-Sit Pull Ups

With Rogue Cannon balls.

• Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

No belt.

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

Paused Low Bar Squat

No belt.

• 410 lb: 1

High Bar Squat

• 460 lb: X,X
  • Tried to go for a paused beltless, followed by a beltless PR. NOPE.

Low Bar/High Bar Squat

Alternating low bar and high bar squats, so first set is LB, 2nd set is HB, etc.

• 417.5 lb: 3,3,3,3,3,3
• 377.5 lb: 5,8

Reverse Grip Bench Press

Paused.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 370 lb: 1

Reverse Band Reverse Grip Bench Press

• 410 lb: X
  • Black bands
  • About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.

Reverse Grip Bench Press

• 320 lb: 3,3,3,3,3
  • Last week 4 sets, this week 5 sets.
• 300 lb: 5,7
  • Wanted 8 on the last set, but couldn't get it.

Dragon Flags

• 6

Foam Rolling

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

Behind The Neck Lat Pulldown

• 70 lb: 15

Ab Wheel

• 6

Band Pull Aparts

• A bunch of reps, multiple angles with the Voodoo Floss bands

Shoulder Dislocations

• 10

L-Sit Pull Ups

With Rogue Cannon balls.

• Body weight (~200 lb): 6

Breathing Paused Low Bar Squat

No belt.

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

Paused Low Bar Squat

No belt.

• 410 lb: 1
• 460 lb: 1
• 500 lb: 1
  • Belted up.
  • I should start tracking paused squat PRs...

Low Bar Squat - Reverse Bands

• 550 lb: 1
  • Black bands. About 80 lb of assistance at the bottom, so the weight throughout the entire range of motion is roughly 470-550 lb.

Low Bar Squat

• 415 lb: 3,3,3

High Bar Squat

• 415 lb: 3,3,3

Low Bar Squat

• 375 lb: 5

High Bar Squat

• 375 lb: 5

Reverse Grip Bench Press

Paused until work sets.

• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 370 lb: 1
• 320 lb: 3,3,3,3
  • Last week 3 sets, this week 4 sets. Next week, 5 sets.
• 300 lb: 5,5