John Phung

No pain in my right side today, even at 410 lb.

I decided not to do low bar squat because my lower back was feeling a bit sore.

For high bar squats, I am now exploding up on the ascent, trying to move the bar as fast as possible and generate as much power as I can out of the hole. I like the rattling noise the plates make as I stand back up.

L-Sit Chin Ups

• Body weight (~200 lb): 8

High Bar Squat

• 45 lb: 20
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3
• 370 lb: 2
• 410 lb: 1
• 340 lb: 5,5,5

Front Squat

Used Fatgripz and straps. Fatgripz to lessen the pain of a narrow, solid steel bar digging into my anterior delts (not accustomed to it yet), and held onto straps because the normal rack position hurts my wrists and shoulders.

This felt way more comfortable. I might start adding front squat every Wednesday.

• 140 lb: 5
• 190 lb: 3
• 230 lb: 3

Overhead Press

• 45 lb: 10
• 75 lb: 8
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 225 lb: 3,3,3,3,0,3
  • On the 5th set (the one I got 0 reps), the bar seemed to go too forward, and I could feel my body bend backwards. Couldn't even get 1 rep, but I tried again and got 3.

Barbell Curl

Biceps are sore from L-sit chin ups yesterday.

• 45 lb: 10
• 75 lb: 10