Archives For reverse grip

9 PRs This Week! Squats, Benches, Deadlifts, Roundhouse Kicks And Stuff You Should Read

September 14, 2013 — Leave a comment

I got a PR for the most number of PRs set in a week at 9!

Previous best was 6 PRs in a week.

PRs This Past Week

Bench Press: 300 lb x 7 (Reverse Grip)

Wanted 8 reps for an 8 rep max, but after bench pressing 320 lb for 5 sets of 3 reps, then 300 lb for 5 reps, 7 reps was all I could muster. I guess this is a 7 rep max!

Front Squat: 340 lb x 1 (Paused + No Belt PR)

It was easy, but I just wanted to fill in the empty box in my PR table.

Front Squat: 330 lb x 5 (5RM)

Testing out a wider stance for front squats. Can't get as much depth as my previously narrower stance, but I'm feeling more bounce out of my adductors, so it's easier coming up from the bottom.

This could lead to more PRs.

Squat: 440 lb x 8 (8 rep max)

Decided to try squatting 440x8 after watching Natalya Kuzmina (member of the Kazakhstan powerlifting team who competes at 84 Kg) squat 200 Kg (about 440 lb) for 8 reps.

So I guess I'm strong as a girl now.

Also, the opening theme from Conan The Barbarian (1982 version with Arnold) gets me PUMPED.

Bench Press: 335 lb x 5 (Reverse Grip)

+5 lb 5 rep max

Theme song from Conan the Destroyer gets me pumped, but not as pumped as Conan the Barbarian (1982).

REGULAR GRIP Bench Press: 350 lb x 1 (1 rep max by 10 lb!)

350 lb regular grip seems puny compared to my 395 lb reverse grip 1RM lol

Had to wear neoprene pads because I'm not used to the bar pressure on my palms yet :/

Front Squat: 405 lb x 1 (1RM)

LMAO4PLATE milestone, and +5 lb PR with no knee wraps.

Wore the Three Wolf Moon shirt though.

Pretty sure I would have missed this rep without harnessing it's mystical, performance enhancing powers.)

Deadlift: 500 lb x 1 (No Belt, Hook Grip)

1 rep max with no belt. Time to start tracking no belt deadlift PRs.

Tip: Track a variety of different exercises and variations of the same exercise through many rep ranges, that way there's more opportunities to hit PRs all the time and post something on 70's Big every PR Friday.

Deadlift: 500 lb x 5 (5RM with straps and +40 lb PR!)

Missed at 550 lb THREE times (first two times used hook grip, third time used straps, but gassed out).

This pissed me off so I went for a 5 rep max with 500. Had to re-adjust the straps mid set because it wasn't tight enough.

Other Stuff

Roundhouse Kicks

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."

- Bruce Lee

Dammit I did it wrong...I practiced TWO kicks.

This is going to double my workload now :/

I think my kicks are coming along.

Stuff You Should Read

  1. Pillars Of The Squat by Daniel Green
  2. The Valsalva & Stroke by Jonathon M Sullivan MD, PhD, SSC, FACEP
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John Phung

Training Log: Monday July 15, 2013

July 15, 2013 — Leave a comment

Dragon Flag

  • 5

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Breathing Paused Low Bar Squat

Breathing paused squats up to 320 lb. Exhaled fully at the bottom, followed by 1 breath.

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

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 395 lb: 3,3,3
    • +5 lb from last week.

High Bar Squat

  • 395 lb: 3,3,3
    • +5 lb from last week.

Low Bar Squat

  • 355 lb: 5
    • +5 lb from last week.

High Bar Squat

  • 355 lb: 8
    • +5 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X,1
    • Set up was off for the first attempt. Might have slipped.
  • 300 lb: 5,5,5,5,6
    • +5 lb from last week.

Bench Press (Regular "Pronated" Grip!)

  • 230 lb: 5
    • Did 8 last week.
  • 140 lb: 8
    • Drop set.
    • Did 12 last week.
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John Phung

Training Log: Monday July 1, 2013

July 1, 2013 — Leave a comment

Dragon Flag

These are hard.

  • 2

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Breathing Paused Low Bar Squat

Breathing paused squats up to 320 lb. Exhaled fully at the bottom, followed by 1 breath. I found it harder to inhale as the weight increased.

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

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 385 lb: 3,3,3
    • +5 lb from last week.

High Bar Squat

  • 385 lb: 3,3,3
    • +10 lb from last week.

Low Bar Squat

  • 345 lb: 5
    • +5 lb from last week.

High Bar Squat

  • 345 lb: 8
    • +5 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 290 lb: 5,5,5,5,5
    • +5 lb from last week.

Bench Press (Regular "Pronated" Grip!)

  • 230 lb: 5
  • 140 lb: 10
    • Drop set.
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John Phung

Training Log: Monday June 24, 2013

June 24, 2013 — Leave a comment

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

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 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Going to increase my over-warmup to 500 lb and see how that goes.
    • A bit of a grind halfway up, but didn't see any stars after the rep.
  • 380 lb: 3,3,3
    • +10 lb from last week.

High Bar Squat

  • 380 lb: 3,3,3
    • +10 lb from last week.

Low Bar Squat

  • 340 lb: 5
    • +10 lb from last week.

High Bar Squat

  • 340 lb: 8
    • +10 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 370 lb: 1
    • A bit of a grind, but stuck with it and locked it out.
  • 285 lb: 5,5,5
    • +5 lb from last week.
    • 3 sets instead of 5

Bench Press (Regular "Pronated" Grip!)

  • 285 lb: 5,5
    • First set: pinky on the rings
    • Second set: slightly narrower grip. Wore some neoprene padding on my hands to deal with the palm pressure/pain.
    • Felt weak on these! My palms isn't used to the pressure anymore. Weird.
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John Phung

Training Log: Monday June 17, 2013

June 17, 2013 — Leave a comment

OK, first REAL post-meet training session.

I'm going to lower the weight for my work sets by about 40 lb or so, and then work my way back up. My body needs a bit of a break from the heavy pre-meet training.

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

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 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 370 lb: 3,3,3

High Bar Squat

  • 370 lb: 3,3,3

Low Bar Squat

  • 330 lb: 5

High Bar Squat

  • 330 lb: 8

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

Didn't wear a belt, just to get a few extra cm of ROM to make it harder.

Also, trying a different foot position while benching: on my toes instead of foot flat on the floor.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 350 lb: 1
  • 280 lb: 5,5,5,5,4
    • Missed on last rep, last set. Out of energy. Might be because it's been a while since I did sets of 5 across.
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