John Phung

Gotta bench tomorrow, dammit.

Breathing Paused High Bar Squat

• 45 lb x 10
• 135 lb x 10
• 225 lb x 5
• 315 lb x 3

Paused High Bar Squat

• 405 lb x 1
• 455 lb x 1 Belted up.

High Bar Squat

• 475 lb x 1
• 500 lb x 0
  • Meh. I blame it on <insert excuses here>
• 405 lb x 6,6,5
  • +1 rep on the 2nd set from last week.

Breathing Paused High Bar Squat

• 45 lb x 10
• 135 lb x 10
• 225 lb x 5
• 315 lb x 3

Paused High Bar Squat

• 405 lb x 1
• 455 lb x 1 Belted up.

High Bar Squat

• 475 lb x 1
• 500 lb x 1
• 405 lb x 6,5,5

Reverse Grip Bench Press

• 45 lb x 10
• 135 lb x 5
• 225 lb x 3
• 275 lb x 1
• 325 lb x 1
• 365 lb x 0,1 Missed on the first try because I paused too long at the bottom. Didn't pause on the 2nd attempt.
• 297.5 lb x 5,5,5

Had some errands to run this morning, so I'm going to do bench press today and squat tomorrow.

Reverse Grip Bench Press

Paused until work sets.

• 45 lb x 10
• 135 lb x 5
• 225 lb x 3
• 275 lb x 1
• 325 lb x 1
• 365 lb x 1
• 295 lb x 5,5,5
  • +2.5 lb from last week (microloading)

Barbell Curl

• 60 lb x 10
• 70 lb x 8

Reverse EZ Bar Curl

• 40 lb x 10

I think I may have strained something in my lower back, right side last week, so I'll just do high bar squats today.

Also, I'm going to stop doing paused squats for my work sets and only do them during warm ups.

Inverted Sit Ups

Sit ups while hanging upside down on the Teeter Hang Ups EP-950 Inversion Table.

• 10

Breathing Paused High Bar Squat

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

Paused High Bar Squat

• 410 lb x 1

High Bar Squat

• 330 lb x 6,6,6

Reverse Grip Bench Press

Paused until work sets.

• 45 lb x 10
• 140 lb x 5
• 230 lb x 3
• 280 lb x 1
• 330 lb x 1
• 370 lb x 1
• 292.5 lb x 5,5,5
  • +2.5 lb from last week (microloading)
  • Last set I widened my grip (ring fingers on the rings instead of index fingers). I think I have a little more control with a wider grip, especially when I'm fatigued and I start flaring my elbows out. There's a little more wiggle room for elbow flare with a wider grip for the RGBP compared to a narrower grip.

Dragon Flags

• 8

Foam Rolling

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

Ab Wheel

• 7

Band Pull Aparts

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

Shoulder Dislocations

• 10

L-Sit Pull Ups

Fat Gripz

• Body weight (~207 lb): 8

Breathing Paused Low Bar Squat

No belt.

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

Paused Low Bar Squat

Belt at 460 lb.

• 410 lb x 1
• 460 lb x 1

Low Bar Squat

• 500 lb x 1

Paused High Bar Squat

• 327.5 lb x 5

Paused Low Bar Squat

• 327.5 lb x 5

Paused High Bar Squat

• 327.5 lb x 5

Paused Low Bar Squat

• 327.5 lb x 5

Face Pulls

• 70 lb x 12
• 90 lb x 10

Reverse Grip Bench Press

Paused.

• 45 lb x 10
• 140 lb x 5
• 230 lb x 3
• 280 lb x 1
• 330 lb x 1
• 370 lb x 1
• 290 lb x 5,5,5
  • +2.5 lb from last week (microloading)