Here's a spreadsheet documenting my progress on the big 5 lifts:
- Squat
- Press (aka military press, standing overhead press)
- Bench Press
- Deadlift
- Power Clean
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 | 515 | 460 | 480 | 440 | |||
| High Bar Squat | 500 | 480 | 460 | 440 | |||
| Front Squat | 390 | 370 | |||||
| Bench Press | 385 | 365 | 350 | 330 | 320 | ||
| Overhead Press | 260 | 240 | 230 | 225 | |||
| Deadlift | 540 | 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
John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.
John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.
John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.
John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.
John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.
John, I caught you on Twitter and checked out this site. I have been powerlifting for 32 years, am a 52 year old, 5’2″ 63 kg woman. I will be lifting at my 7th Worlds after a 16 year retirement and am looking at at least a 400kg total. You are right to follow the bread and butter staples: squat, bench, deadlift. I use a 12 week, 3 phase cycle, max in contest, add 5% to the new personal bests, take 10 days off and start another 12 weeks. Currently I hold 10 national records spanning 2 age categories and will go after some open national records at the Worlds this fall. This is proof that this kind of training will stand the test of time. I will be lifting into my 70′s unless I don’t live that long…You can, too.