John Phung

High Bar Squat (No Belt)

• 45 x 10
• 140 x 5
• 230 x 3
• 320 x 2
• 370 x 1

High Bar Squat

• 415 x 5,5,5 * PR!
  • +2.5 lb 3x5 RM

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 280 x 1
• 310 x 4,4 * PR!
  • 2 sets of 4 PR

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 280 x 1
• 320 x 1
• 370 x 0
  • Looped a band around my neck and secured the other end at the base of my rack to prevent me from sliding. Works for me not going backwards, but makes it difficult to get a high arch.

High Bar Squat (No Belt)

• 140 x 5
• 230 x 3
• 320 x 2
• 410 x 1

High Bar Squat

• 465 x 3,3,3 * PR!
  • +10 lb 3x3 PR.

High Bar Squat (No Belt)

• 45 x 10
• 140 x 5
• 230 x 3
• 320 x 2
• 410 x 1

High Bar Squat

• 460 x 1
• 500 x 1

Overhead Press

I think I need new wrist wraps. I can feel my wrists bending backwards on the rebound at the bottom. Probably go with SBD wrist wraps (read they were very stiff).

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 1,1
  • UGH.

Paused Reverse Grip Bench Press

• 280 x 1
• 300 x 4,4,4,3 * PR!
  • Missed the last rep on the last set. Still a 3 sets of 4 PR.

Going to start incorporating overhead presses into my training again.

I'm thinking:

Day 1

1. Overhead Press
2. Squat

Day 2

1. Overhead Press
2. Bench

Day 3

1. Bench
2. Squat

Repeat.

We'll see how it goes.

For today:

Overhead Press (Dead Stop)

• 45 x 10
• 95 x 5
• 135 x 3
• 185 x 2
• 225 x 1
• 245 x 0
  • Damn I'm weak.

High Bar Squat (No Belt)

• 45 x 10
• 140 x 5
• 230 x 3
• 320 x 2

High Bar Squat

• 412.5 x 5,5,5 * PR!
  • +2.5 lb 3x5 RM

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 320 x 1
• 370 x 1
• 320 x 3,3

High Bar Squat (No Belt)

• 45 x 10
• 140 x 5
• 230 x 3
• 320 x 2
• 410 x 1

High Bar Squat

• 475 x 3,3 * PR!
  • 2 sets of 3 PR.