John Phung

Obliques are super sore from doing barbell side bends a few days ago. I was doing barbell side bends like Lu Xiaojun (from the Chinese weightlifting team) but with a lot less weight.

Experimented with 45lbs, then 52.5lbs for 20 reps. Maybe it was a little too much to try out a new exercise. Nonetheless, hit a couple of PR's today:

Jump Rope

2 minutes.

• Going to start adding these in as a general warmup at the beginning ofmy workouts.
• Haven't skipped in so long so I'm really feeling the lactic acid in my calves!

Low Bar Back Squat

Warm Up

• 45lbs: 10
• 137.5lbs: 5
• 227.5lbs: 3
• 317.5lbs: 2
• 367.5lbs: 1
• 407.5lbs: 1
• 442.5lbs:  1

Main Sets

• 477.5lbs: 1
• 397.5lbs: 5

Overhead Press

Warm Up

• 45lbs: 10
• 72.5lbs: 5
• 97.5lbs: 5
• 137.5lbs: 3
• 187.5lbs: 2
• 207.5lbs: 1

Main Sets

• 230lbs: 1,1,X
• Performed a push press after 2nd set, first rep (so it was an OHP for rep 1, then push press for rep 2).
• Failed 3rd set
• 215lbs: 2

Deadlift (Double Overhand Hook Grip)

Warmup

• 137.5lbs: 5
• 227.5lbs: 3
• 317.5lbs: 2
• 407.5lbs: 1

Main Sets

• 480lbs: X
• Low back feels sore, and ran out of steam. Cutting my deadlifts for this week  so I have more time to recover for next week.

Barbell Hip Thrust

• 137.5lbs: 5,5,5
• Placed a pair of Fat Gripz in the middle of the bar for padding.