Low Bar Squat 480×3, Bench Press 350×3, High Bar Squat 480×2, Nearly Ripped Singlet and Stuff You Should Read

May 12, 2013 — Leave a comment

Happy Mother's Day to all the Super Moms out there!

Super Mom

Anyway, this past week I found out that my Titan singlet is almost ripped. I'm a bit hesitant to get a new singlet to be honest. I might just wear this and hope no one notices haha.

Also, my neck is roughly 19" around after a pump. Sweet.

PR's this past week:

Low Bar Squat: 480 x 3 (3RM)

On Friday I got a new 3 rep max at 480 lb. I did 460x3 last week, which did not feel too hard, and I was certain I could get 480x3.

This upcoming Friday, I'm going to try for 500 lb x 2.

Bench Press: 350 x 3 (3RM)

I also got a bench press 3RM on Friday at 350 lb. I changed my shirt for the last set to help prevent any slipping on the bench. It felt a bit shaking, but 3 reps at 350 lb didn't feel like much of a struggle.

High Bar Squat: 480 x 2 (2RM)

On Saturday, I got a high bar squat 2RM at 480 lb:

I might have had 3 reps on a good day (didn't even make a squat face on the 2nd rep), but my low back was a bit sore and everything else ached. Still, a PR is a PR, and that's good enough for me.

Upcoming Week

The powerlifting meet is only a few weeks away (June 9), and I think this could be my last heavy week where I'm shooting for PR's before I start tapering off and making sure I don't burn myself out.

Here's what I'm looking at for this week:

  1. Front Squat: Aiming for 2 reps at 370 lb, or maybe 3 reps at 350 lb, depending on how I feel.
  2. Bench Press: I'm going to try for a 2RM at 370 lb.
  3. Low Bar Squat: As mentioned early, going to attempt 500 lb for a double.

Stuff You Should Read

Check this out:

  1. 10 Lessons from Westside Barbell by Craig Bongelli
  2. Powerlifting Federations by Mark Marotta
  3. Why The Fitness Industry is Broken by Dick Talens


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