[Weekly Review] November 10-16, 2014: 7 PR’s & Stuff You Should Read

November 17, 2014 — Leave a comment

In hopes to low bar squat 600 lb by the end of the year (currently at 585 lb), I figured it would be a good idea to incorporate some low bar squatting at least once a week to get re-accustomed to the movement. I'll probably end up with some elbow pain afterwards, but at least the bar markings on my body post squat will be distributed evenly on the top of my traps (from high bar), lower on top of my delts across my back (from low bar) and across my collarbones and shoulders (from front squats).

Anyways, PRs this past week:

7 Personal Records

Paused Low Bar Squat: 510 lb x 2 (2RM) & Low Bar Squat 510 lb x 3 (3RM)

Couldn't decide which PR to hit today, so I did both.

Also tried playing video games in between sets (my 3rd playthrough of Dragon Age: Origins) . I can now level up in real life and in the game, at the same time #productivity #multitasking

Overhead Press: 215 lb x 8 (8RM)

+5 lb 8 rep max. High(er) repetition OHP PR's are tough. Easy up until 5, then it felt like the weight doubled with every rep.

Front Squat: 440 lb x 2 (2RM)

+10 lb 2 rep max!

Felt like I hit a wall mid-way up during the 2nd rep. Kept my cool, maintained my form, composure, and facial expression, and grinded out that last rep.

Bench Press: 300 lb x 8 (8RM)

Did 340 lb x 5 reverse grip bench press before this (wanted 6, but missed the last rep). Ended up with a moderate pec pump instead.

Paused High Bar Squat: 520 lb x 2 (2RM) & No Belt High Bar Squat: 520 lb x 1 (1RM)

Double PR!

+5 lb 2RM and +20 lb 1RM. After hitting the paused HB squat @520x2, I figured I try for a new 1RM without a belt since the weight was already on the bar. Worst case scenario: I miss, and have to put away the 45 lb plates from waist level. Win-win imo.

Stuff You Should Read

  1. Duffin's 3-Step Fix for Amit's World Record Squat By Chris Duffin
  2. 3 ways to get your eating on track (infographic) by By John Berardi, Ph.D.
  3. Should My Kid Lift? Part 2: Principles For Developing Fitness In Children For Sport And Life by Joy Victoria
  4. Muscle Math by Greg Nuckols
    • Asians will love this post.


John Phung

Posts Twitter Facebook Google+

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