John Phung

Breathing Paused Low Bar Squat

• 45 lb x 10
• 135 lb x 10
• 225 lb x 5
• 315 lb x 3

Paused Low Bar Squat

• 405 lb x 1
• 455 lb x 1
  • Belted up.

Low Bar Squat

• 500 lb x 1
• 525 lb x 1
  • Wanted 2, but 1st rep was a struggle.
• 455 lb x 3

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
• 330 lb x 3
• 315 lb x 3

Another day training in a big box gym.

Plenty of dudes with jacked upper bodies and...not so jacked lower bodies.

The power rack (Hammer Strength) is narrower than the rack I have at home, so I have to be careful not to get my fingers caught onto the J-hooks (my hand position is a bit wide when performing low bar squats). However, looking at the mirror when re-racking the bar seems to help avoid this problem because I can see where my fingers are in relation to the J-hooks and course-correct if needed.

Shoulder Dislocations

• 10

Breathing Paused Low Bar Squat

• 45 lb x 10
• 135 lb x 10
• 225 lb x 5
• 315 lb x 3

Paused Low Bar Squat

Belt at 455 lb.

• 405 lb x 1
• 455 lb x 1

Low Bar Squat

• 500 lb x 1
• 405 lb x 7
  • Wanted an "easy" 10 rep max, but only got 7 until I gassed out. Got 6 reps with 460 lb last week, and I did 8 reps with 440 lb before, so this is a bit disappointing. Also, I've done 10 reps with 405 lb for the high bar squat, so I thought low bar would be no problem. Gah.
  • Might be because I'm training later on in the day (around 4 PM today) instead of starting at the usual 10:30-11:00 AM. Ah well, I'm sure I'll get used this as time goes by.

Reverse Grip Bench Press

• 45 lb x 10
• 135 lb x 5
• 225 lb x 3
• 275 lb x 1
• 315 lb x 1
• 365 lb x 1
• 315 lb x 3,3,3

Dragon Flags

• 8

Foam Rolling

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

Ab Wheel

• 7

Band Pull Aparts

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

Shoulder Dislocations

• 10

L-Sit Chin Ups

With Fat Gripz.

• Body weight (~207 lb): 8

Breathing Paused Low Bar Squat

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

Paused Low Bar Squat

Belt at 460 lb.

• 410 lb x 1
• 460 lb x 1

Low Bar Squat

• 500 lb x 1
• 460 lb x 6 * PR!
  • 6 rep max. Felt hard, but looked not too hard.

Face Pulls

• 70 lb x 12
• 90 lb x 10

Reverse Grip Bench Press

Paused until PR attempts.

• 45 lb x 10
• 140 lb x 5
• 230 lb x 3
• 280 lb x 1
• 330 lb x 1
• 380 lb x 1
  • Missed on the 2nd rep. It was actually a very controlled negative.
• 315 lb: 7 * PR!
  • 7 rep max!
  • Last rep was hard and hit the J-hooks coming up.