LB Squat 460×5 (5RM), HB Squat 405×10 (10RM), RGBP 375×2 (2RM), PHUNG-ctional Cardio and Stuff You Should Read

September 1, 2013 — Leave a comment

Getting back into the swing of things after taking nearly 1 week off from lifting weights.

Monday's workout was tough and I had to cut down the volume.

But the extra rest combined with lowered volume might have helped me hit a few PRs this week:

PRs This Week

Low Bar Squat: 460 lb x 5 (5RM)

Hit this on Friday. I tried 500 x 3 before, but only managed 2 wobbly reps before re-racking the bar.

Also a +20 lb PR!

Been a while since I got a double-digit PR in anything.

Reverse Grip Bench Press: 375 lb x 2 (2RM)

This was my second attempt. The first time my back slipped on the bench during the 2nd rep.

Decided to try again and got a 2 rep max!

A few more rep PRs and I'll attempted 400 lb again.

High Bar Squat: 405 lb x 10 (10RM)

Nailed this on Saturday.

After the 8th rep, I was exhausted and looked down and thought to myself:

"Maybe I should quit now. This is already an 8 rep max".

But then I remembered watching Russian powerhouse Dmitry Klokov squat 240 Kg for 10 reps (that's 529 lb, which is just about my low bar squat 1RM) that morning and thought:

"FUCK IT! I'm going for 10!"

True story bro.

Also this is a +35 lb PR. Not bad!

After 10 reps it felt like my heart was going to explode. I was exhausted and couldn't think straight for the next 10-15 minutes.

Some people on Facebook talked about 20 reps at 405 lb (LMAO4PLATE Widow Maker). The most I've ever done with 20 rep is an empty bar!

I think I'll probably end up squatting 500 lb x 10 before 405 lb x 20.

Heavy Bag: Kicks, Punches, Knees & Elbows

Tuesday's are turning out to be heavy bag and neck day. I think punching the heavy bag might be affecting my OHP's the next day. Couldn't even press 230 lb! Usually that weight is no problem.

But I think I'll stick to hitting the heavy bag, mostly because it's fun, and punching & kicking stuff just feels good and makes me feel like a bad-ass.

PHUNG-ctional "cardio", too 😉

I think I'll start using the Bas Rutten MMA/Muay Thai/Boxing workouts (which are pre-recorded drills where Bas shouts out various combos) next week to step it up a notch.

Stuff You Should Read (and Watch)

  1. Dave Tate Interviews PL Legends Steve Goggins and Ed Coan by Dave Tate
  2. Meatheads Aren't Doctors - Injuries, Overuse, And Rolling On Shit by Paul Carter
  3. Stuff I have Learned, Part One by James Steel

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