Archives For smolov jr

John Phung

340lbs Bench Press PR, One Drop Method, Fixing Your OHP, Weight Gain and Weight Loss Tips

July 1, 2012 — Leave a comment

Well, I guess Smolov Jr for bench press works!

I hit a +10lbs PR (video here). I was hoping for 350lbs, but settled for 340lbs instead. I should have attempted 345lbs...maybe next week.

Anyways, here are a few helpful articles I came across lately:

  1. The One Drop Method by Frank Butty
  2. Fixing Your Overhead Press (and using your biceps in the eccentric portion of the OHP) by Paul Carter
  3. 3 Easy Tips For Hard Gainers and Hard Losers by Greg Robins
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Training Log: Friday June 29, 2012

June 29, 2012 — Leave a comment

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 280lbs: 3
  • 320lbs: 2
  • 370lbs: 2
  • 410lbs: 1,1,1
  • 375lbs: 3

Face Pulls

  •  60lbs: 10
  • 70lbs: 10

Bench Press

Smolov Jr for bench press - PR day. Missed at 350lbs, then hit 340lbs. Tried 350lbs again, but was pinned.

  •  140lbs: 5
  • 190lbs: 2
  • 230lbs: 2
  • 290lbs: 1
  • 350lbs: X
    • Failed! Dammit.
  • 340lbs: 1
    • 10lbs PR!
  • 350lbs: X
    • Failed again. Dammit.
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John Phung

Smolov Jr, Box Squats, Leg Drive, Bench Press, Fitness and Types of Cues

June 24, 2012 — Leave a comment

Some of my posts you might have missed:

  1. Smolov Jr for bench press: 300lbs, 25 total reps (Video)

And some posts I came across this past week you should read:

  1. Box Squatting is the Greatest by Ryan Wood
  2. How To Use Leg Drive by Jesse Burdick
  3. Stop Bitching And Start Benching #4- My Two Cents (NSFW) by Jamie Lewis
  4. Defining Fitness by 70sBig
  5. What Types of Cues Should Trainers and Coaches Provide? by Bret Contreras
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Smolov Jr Bench Press w3d3

Texas Method And Smolov Jr: Friday June 22, 2012

June 22, 2012 — Leave a comment

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 190lbs: 5
  • 230lbs: 5
  • 280lbs: 3
  • 320lbs: 2
  • 370lbs: 3
  • 385lbs: 2

Face Pulls

  • 60lbs: 10
  • 70lbs: 10
  • 80lbs: 8

Bench Press

Smolov Jr week 3 day 3. 285lbs, 8 sets, 4 reps.

 Smolov Jr Bench Press w3d3

  • 140lbs: 5
  • 190lbs: 2
  • 230lbs: 1
  • 285lbs: 4,4,4,4,4,4,4,4
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Smolov Jr Bench Press w3d2

Texas Method and Smolov Jr: Wednesday June 20, 2012

June 20, 2012 — Leave a comment

High Bar Squat

  • 45lbs: 20
  • 140lbs: 15
  • 190lbs: 5
  • 230lbs: 5
  • 280lbs: 3
  • 320lbs: 3,3,3

Face Pulls

  • 60lbs: 10
  • 70lbs: 10
  • 80lbs: 8

Bench Press

Smolov Jr week 3 day 2. 267.5lbs, 7 sets, 5 reps.

Smolov Jr Bench Press w3d2

  • 140lbs: 5
  • 190lbs: 2
  • 230lbs: 1
  • 267.5lbs: 5,5,5,5,5,5,5
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