#Workout Log: PR Fri June 24 [Intensity]

June 24, 2011 — 2 Comments

500lbs Deadlift

A somewhat crappy workout. Maybe those Muay Thai sessions are affecting my recovery. But nonetheless, still hit a few PR's!

  • I planned for 5 sets of 3 for power cleans, but could only crank out 2 reps for 3 sets. Then 1 rep for 2 sets. I'm thinking I need to work on my technique still...can't seem to stomp and rack at the same time.
  • It was member appreciation day at my gym and they were serving snacks. I ate 4 chocolate balls during my squat warm up.  Felt a bit of a stomach ache after and this affected my squat numbers. Tried 195 kg (429lbs) but it just went down and never got back up.
  • My goal was to hit a 500lbs deadlift before I head back to Canada (currently living in Bangkok, Thailand). My previous PR (last week) was 217.5 kg (478.5lbs) and I only had 2 deadlift workouts left. I figured the best way to add more weight to the deadlift really fast is to do it in socks. And it worked!
  • Bodyweight after workout: 87.5 kg (192.5lbs). I think I'm losing weight since I'm not eating a bag of chips everyday.

Power Clean

  • 87.5 kg (192.5lbs): 2,2,2,1,1 *2RM PR
  • 72.5 kg (159.3lbs): 3


  • 182.5 kg (401.5lbs): 1
  • 195 kg (429lbs): X

Bench Press

  • 145 kg (319lbs): 1,x *1RM PR
  • 122.5 kg (269.5lbs): 3


  • 222.5 kg (489.5): 1*1RM PR
  • 227.5 kg (500.5lbs): 1,1,x*1RM PR



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