John Phung

Foam Rolling

• 10 minutes

High Bar Squat

• 45lbs: 20
• 140lbs: 10
• 230lbs: 5
• 320lbs: 3
• 410bs: 2
• 460lbs: X,2,1
  • Missed on the 1st attempt at 460lbs. Weird. Probably leaned forward too much.
  • Missed on 2nd rep at 460lbs.

Reverse Grip Bench Press (Paused)

Getting the hang of the reverse grip bench press. Less pain in my forearms at >300lbs compared to a regular bench press. I like it!

• 45lbs: 10
• 140lbs: 5
• 190lbs: 3
• 230lbs: 2
• 300lbs: 1
  • Felt easy. Let's try 3PLATE
• 320lbs: 1
  • Not bad. Challenging, but the bar seemed to move up quickly.
• 330lbs: 1
  • Still feels challenging-but-not-too-bad. Add another 10lbs.
  • I think this is a paused bench press PR.
• 340lbs: MISSED
• 280lbs: 4

Rack Pulls

About 6 1/4" off the ground. (at the #3 hole in my power rack and standing on a 3/4" piece of wood).

• 140lbs: 10
• 230lbs: 5
• 320lbs: 3
• 410lbs: 2
• 500lbs: 1
• 550lbs: 1
• 600lbs: 1,X
• 550lbs: 2,1
• 500lbs: 3

Texas Method intensity day.

Foam Rolling

• 10 minutes

High Bar Squat

• 45lbs: 20
• 140lbs: 10
• 230lbs: 5
• 320lbs: 3
• 410bs: 2
• 460lbs: 1
• 500lbs: MISSED
• 440lbs: 3,3
  • I believe this is a 3RM.
• 410lbs: 3
  • Wanted 5, but don't think I had the stamina for it today.

Reverse Grip Bench Press

• 45lbs: 10
• 140lbs: 5
• 190lbs: 3
• 230lbs: 2
• 280lbs: 1,2,2,2*,2,2,2
  • Paused
  • * Missed on 3rd rep. Benched pressed it (normal grip) up off the pins after a few seconds of rest.
• 230lb: 5