High Bar Squat PR, Your First Time, Band Pull-Apart, Arch, Squat Nemesis Program and Callus Tear Prevention

August 26, 2012 — Leave a comment

Hit a high bar squat PR of 475lbs (video) this week!

At this rate, I'll be doing a 500lbs high bar, ATG squat before a 500lbs low bar squat.

Anyways, check this out:

  1. Your First Time...On The Platform by Craig Hirota
  2. Band Pull-Apart Super Series for Healthy Shoulders by David Allen
  3. How to Increase Your Arch on the Bench Press with a Foam Roller by Joey Smith
  4. The Squat Nemesis Program: An Introduction To Volume, Load, And Intensity Zone Training by Nick Horton
  5. Callus Tear Prevention – Taking Care of Hand Skin by Jedd Johnson

John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.

Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)


  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011