Bench Press 315 x 4 (4RM), Tea + Whey Protein, Kirk Karwoski Interview and Deadlift Technique

February 3, 2013 — Leave a comment

Well, I only got a 4 rep max on the bench press this week while aiming for a 5RM:

Out of all the 4 major barbell lifts that I do, the bench press benefits most from a little bit of psyching up and aggression. At least for me. I'll inject more of this next week when I attempt 5 reps again.

Other than that, my lower back seems to be aching more than normal, so I might "de-load" this week. We'll see.

Anyway, try this out:

And listen to and watch these:

  1. Interview with Captain Kirk by Paul Carter
  2. Deadlift Technique: How to Take the Tension Out of the Bar by Eric Cressey


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