Preparing for Standing Overhead Press

#Workout Log: PR Friday June 3 (Video)

June 3, 2011 — 4 Comments

#PowerClean

80 kg (176lbs): 3,3,3,3,3

#Squat

187.5 kg (412.5lbs): 1,1,1,1,1

#Press

97.5 kg (214.5lbs): 1,1,X

#Deadlift

212.5 kg (467.5lbs): 2,1,1

Notes:

  • Hit personal records (PR's) today on all lifts!
  • Workout lasted 2+ hours
  • Feel fresh after workout, can probably do 30 minutes of pads training.

Squat

  • PR (+5kg)
  • Saw stars on the second set
  • All sets - struggle half way, then seems to shoot up
  • Need to fight to finish the rep

Press

  • PR (+5kg)
  • Failed 3rd set, 2 attempts

Deadlift

  • PR (+5kg)
  • Failed 2nd set, 2nd rep
  • Feel gassed after 1 rep

Video

New 1RM PR on the (military) press at 97.5kg (214.5lbs)!

About

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.

John's Google Profile

Quick Stats
Height: 5'4"
Weight: 200 lb

Credentials

 
1RM
2RM
3RM
4RM
5RM
8RM
10RM
Low Bar Squat515460480440
High Bar Squat500480460440
Front Squat390370
Bench Press385365350330320
Overhead Press260240230225
Deadlift540500

Oh yeah, I also have a piece of paper that says:

  • -||| NSCA-CPT (which is short for "National Strength and Conditioning Association Certified Personal Trainer")
  • FMS Level 1 (Functional Movement Screen)

Programs

  • 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
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4 responses to #Workout Log: PR Friday June 3 (Video)

  1. Rudy Lee Garcia June 5, 2011 at 1:33 pm

    Nice numbers Johnny.  Progressive training is the way to go.  Another methodology you may want to incorporate for a change of pace is
    Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks [Paperback]

    Randall J. Strossen (Ph.D.) (Author).  http://www.youtube.com/watch?v=jilPpgX7Fk8 .  Incredibly intense routine.  Lift Big Johnny

    Reply
    • John Phung June 5, 2011 at 2:02 pm

      Thanks! That book is actually on my “to read” list.

      Not sure about gaining 30 pounds. I’m already quite heavy at my height (5’4″ at 195lbs).

      How well did this book work for you?

      Reply
    • John Phung June 5, 2011 at 2:02 pm

      Thanks! That book is actually on my “to read” list.

      Not sure about gaining 30 pounds. I’m already quite heavy at my height (5’4″ at 195lbs).

      How well did this book work for you?

      Reply
    • John Phung June 5, 2011 at 2:02 pm

      Thanks! That book is actually on my “to read” list.

      Not sure about gaining 30 pounds. I’m already quite heavy at my height (5’4″ at 195lbs).

      How well did this book work for you?

      Reply

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