John Phung

Foam Rolling

• 10 minutes on the black Rumble Roller

Ab Wheel

• 5

Band Pull Aparts

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

Shoulder Dislocations

• 10

L-Sit V-Grip Pull Ups

• Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 270 lb.

• 45 lb: 10
• 100 lb: 10
• 140 lb: 5
• 190 lb: 3
• 230 lb: 3
• 280 lb: 2
• 330 lb: 1
• 370 lb: 1
• 350 lb: 3 * PR!
  • 3 rep max!
  • Missed on the 3rd rep last week, got it this week.
  • My grip changed midway throughout the set for some reason, from holding onto straps to placing my hands on the bar.
• 272.5 lb: 3,3,3,3,3
  • Paused.
  • 5 sets instead of 3
  • +2.5 lb from last week.

High Bar Squat

• 272.5 lb: 10
  • Drop set. Performed almost right after the last set of front squats
  • Got this idea from a video made by John Meadows.

Overhead Press

Beltless up to work sets.

• 45 lb: 10
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 230 lb: 1
• 190 lb: 5,5,5
• 140 lb: 9

Barbell Curl

• 45 lb: 10
• 75 lb: 10
• 100 lb: 8
• 45 lb: 12
  • Drop set.

Foam Rolling

• 10 minutes on the black Rumble Roller

Ab Wheel

• 5

Band Pull Aparts

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

Shoulder Dislocations

• 10

L-Sit V-Grip Pull Ups

• Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 270 lb.

• 45 lb: 10
• 100 lb: 10
• 140 lb: 5
• 190 lb: 3
• 230 lb: 3
• 280 lb: 2
• 330 lb: 1
• 370 lb: X,1
• 350 lb: 2
  • Missed on the 3rd rep. Now power coming out of the bottom.
• 270 lb: 3,3,3,3,3
  • Paused.
  • 5 sets instead of 3
  • +2.5 lb from last week.

Overhead Press

• 45 lb: 10
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 230 lb: 1
• 190 lb: 5,5
  • Going to try for 3x5 next week.
• 140 lb: 6
  • Right wrist wrap popped off after the first few reps -_-

Barbell Curl

• 45 lb: 10
• 75 lb: 10
• 100 lb: 7
• 45 lb: 10
  • Drop set.