John Phung

Foam Rolling

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

Band Pull Aparts

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

Shoulder Dislocations

• 10

L-Sit Chin Ups

With blue Fat Gripz.

• Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 410 lb.

Paused up to 440 lb.

Knee wraps at 440, 470 and 500.

Took off the knee wraps on 440x5x3.

• 45 lb: 10
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 410 lb: 1
• 440 lb: 1
• 470 lb: 1
• 500 lb: 2 * PR!
  • 2 rep max...but with knee wraps though. Knee wraps = gear.
• 440 lb: 3,3,3,3,3

Face Pulls

• 70 lb: 12
• 90 lb: 10

Reverse Grip Bench Press

Paused until 390 lb.

Paused again at 350 lb.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 320 lb: 1
• 350 lb: X,1
  • Missed the first time, either due to a slip causing some pain in my shoulders, or just pain in my shoulders.
• 390 lb: X,X
  • Might have slipped on both reps, hard to tell from the video.
  • Could have been from shoulder/upper arm pain. I think I would have had this if I was 100%.
• 350 lb: 1
  • Feeling a bit of pain shooting down my arms from my shoulders. Going to stop here.