John Phung

Paused Reverse Grip Bench Press

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

Reverse Grip Bench Press

• 400 x 0
  • I AM WEAK.

High Bar Squat (No Belt)

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

High Bar Squat

• 500 x 1,1,1,1,1,1,1,1,1,1 * PR!
  • 10 singles. Tiring, but got 'er done.

Breathing Paused High Bar Squat (No Belt)

3 breaths at the bottom.

• 45 x 1
• 140 x 1
• 230 x 1
• 320 x 1
• 410 x 1

Paused High Bar Squat

• 460 x 1
• 500 x 1

High Bar Squat

• 550 x 1
  • Haven't done this weight in a while.
  • A bit of a grind, but got it.

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 295 x 1
• 350 x 2,2,2,2,2 * PR!
  • 5 sets of 2 PR.

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 280 x 1
• 320 x 1
• 370 x 1
  • Getting easier again.

High Bar Squat (No Belt)

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

High Bar Squat

• 475 x 2,2,2,2,2,2,2,0 * PR!
  • 7 sets of 2 PR
  • Went for an 8th set, but gassed out after I walked the bar out and missed the first rep -_-;

Breathing Paused High Bar Squat (No Belt)

3 breaths.

• 45 x 1
• 140 x 1
• 230 x 1
• 320 x 1
• 410 x 1

Paused High Bar Squat

• 460 x 1
• 500 x 1

High Bar Squat

• 530 x 1

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 280 x 1
• 320 x 3,3,3,3 * PR!
  • 4 sets of 3 PR.
  • Went back to my old bench press set up (place feet up on the bench first, get the arch, then feet down). Makes my back a lot tighter and puts me in a much better position to bench.

Paused Reverse Grip Bench Press

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

High Bar Squat (No Belt)

• 45 x 10
• 135 x 5
• 225 x 3
• 315 x 2
• 405 x 1

High Bar Squat

• 455 x 3,3,3 * PR! 
  • EZPZ 3x3 PR