Heavy Bag
- 15 minutes
- 50 right kicks + 50 left kicks repeated 2x. Threw some punches here and there. Hair from the lower 2/3 of my shin (along the shin bone) are gone.
High Bar Squat
- 45lbs: 20
- 140lbs: 10
- 230lbs: 5
- 320lbs: 3
- 410lbs: 2
- 460lbs: 1
- 480lbs: 1
- 410lbs: 3
- Paused
- 370lbs: 5
- Paused
Overhead Press
- 45lbs: 10
- 75lbs: 8
- 100lbs:5
- 140lbs:3
- 165lbs: 2
- 190lbs: 1
- 210lbs: 1
- 230lbs: 1,1
- 207.5lbs: 1
- Incorrectly loaded bar (5lbs less on the right side)
- 212.5lbs: 3
- Was supposed to be 202.5lbs (which is +2.5lbs from last week). blah still got 3 reps.
- 192.5lbs: 5
- 165lbs: 8
- 140lbs: 6
- Out of chakra.
About John Phung
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"
Weight: 200 lb
Credentials
1RM | 2RM | 3RM | 4RM | 5RM | 8RM | 10RM |
|
|---|---|---|---|---|---|---|---|
| Low Bar Squat | 518 | 460 | 480 | 440 | |||
| Low Bar Squat (Wraps) | 500 | ||||||
| High Bar Squat | 500 | 480 | 460 | 440 | |||
| High Bar Squat (Wraps) | 500 | ||||||
| Front Squat | 390 | 370 | |||||
| Front Squat (Wraps) | 405 | ||||||
| Bench Press | 385 | 370 | 350 | 330 | 320 | ||
| Bench Press (Paused) | 374.8 | ||||||
| Overhead Press | 260 | 245 | 235 | 225 | |||
| Deadlift (Hook Grip) | 562.2 | 460 | |||||
| Deadlift (Straps) | 560 | 500 | 460 | ||||
| Sumo Deadlift | 500 |
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
