315 x 5 Bench Press PR, Overhead Presses, Dan Green Interview and Healthy Shoulders

February 10, 2013 — Leave a comment

Happy Chinese New Year!

Last week I only managed 4 reps with 315 lb on the bench press. This week I got 5!

Missed out on the 6th rep though. Felt like I almost had it, but it ended up drifting backwards a bit and hit the J-hooks.

Not a big deal. For next Friday, I might try a regular grip bench press and maybe a 2RM at 340 lb.

Also, lowered the volume on my volume days (Monday). My body has been aching more than normal lately (mainly lower back) and I don't think I need tons of volume in 1 day to progress.

I did end up squatting 5x this week however. They were high bar squats. I feel I can squat more often and more frequently with the high bar squat, whereas low bar squats seems to beat me up if I do them too much.

I do recall I squatted frequently (4-5x/week) back when I hit 500+ lb. Might have to squat more often in order to get back to that level again.

For OHP, I have a feeling it's going to be a while before I hit 260 lb. In the mean time, I'm going to increase the volume a bit for overhead presses and do sets across. I also experimented with behind the neck presses (standing) and they felt not too bad.

Anyway, check this out:

  1. Dan Green Interview
  2. A Few Words On Keeping The Shoulders Healthy by Paul Carter

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