Weekly Training Recap, High Bar Squat 1RM, And Stuff You Should Read

August 4, 2013 — Leave a comment

This past week has been relatively crappy kind of OK as far as training goes.

Monday was alright. Did all my prescribed sets for squats. I added reverse banded bench press to my "over warm up" at 410 lb before moving onto the work sets. Didn't get 5x5 on the bench press though (only 3 sets of 5).

Tuesday I did a neck workout prior to hitting up Mongolian (AKA STRONGolian) Grill. I like to train before going out to eat, so whatever I am eating becomes my post workout meal:

Mongolian Grill

Couldn't hit my usual over warm up front squat at 370 lb for whatever reason on Wednesday, and on Friday my entire body was achey and tired, and I didn't complete my typical warm up sets!

I was thinking about taking the weekend off just to rest, but figured that I might be able to hit a high bar squat PR on Saturday because I didn't do my full training session the day before. Turns out I was right!

High Bar Squat: 505 lb

I tried squatting this weight last week and missed, and I got pinned on the first attempt at 505 this Saturday.

I think I didn't get it the first time because I tried to cut the rep short and didn't plow down all the way to the bottom to bounce out of the hole, or I wasn't prepared to fight during the sticking point when coming up.

In any case, the second time I made sure to bury the squat and bounce out of the bottom, and mentally prepared myself for a potentially ugly-ass grinder.

Well, I got it!

This is a +5 lb PR.

I find that high bar squats are easier than low bar squat up to around 90-95% of 1RM. After that, it feels SIGNIFICANTLY harder than low bar squats because there's a certain sticking point that's difficult to overcome when ascending out of the hole.

Ab Wheel Rollouts x 6

I always feel like I'm one of the Transformers while doing these...transforming into some sort of crappy 1 wheeled, 2 legged vehicle or something.

I've been doing these along with dragon flags and L-sit chin ups at the beginning of my workout (during "warm up") just to get it out of the way. Lately, my core has been feeling a little harder. Very nice.

Anyway, check this out:

Stuff You Should Read

  1. How We Train by Glenn Pendlay
  2. Grippaldi the Great: How to Train the Overhead Press by Marty Gallagher

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