John Phung

Breathing Paused High Bar Squat

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

Paused High Bar Squat

• 410 x 1

High Bar Squat

• 460 x 1
• 500 x 1
• 565 x 1 * PR!
  • +10 lb 1 rep max!
  • Really tried to thrust my hips forward to get my hips under the bar. Doesn't look like it on video, but believe me, I tried!
• 500 x 2
  • Wanted 3, but after the 2nd rep I was done. Good enough for today.

Paused Bench Press

• 45 x 10
• 140 x 5
• 230 x 3
• 280 x 1
• 330 x 1

Bench Press

• 375 x 2 * PR!
  • +10 lb PR!
  • Had to put a bit of effort to get that 2nd rep.
• 350 x 3
  • Missed on the 4th rep. Meh next time.

Paused Front Squat

• 45 x 10
• 140 x 5
• 230 x 3
• 280 x 1
• 330 x 1

Front Squat

• 370 x 1
• 410 x 1
• 455 x 1 * PR!
  • +15 lb 1 REP MAX!
  • I failed this twice weight last week, but got it today. I repeated Greg Nuckol's advice in my mind that he gave to me last week during my warm up sets leading up to this. He said: "Coming out of the hole, push your hips and knees forward faster to get your hips under the bar". It worked! Really tried to push my hips forward coming out of the bottom. A bit tough, felt light headed when I unracked the bar and got into position (probably from the bar pressed too hard against my neck), a grind at the sticking point and some wobbly knees. Got it anyways.
• 365 x 3
• 320 x 5

Paused Reverse Grip Bench Press

• 45 x 10
• 140 x 5
• 230 x 3
• 280 x 1
• 330 x 1

Reverse Grip Bench Press

• 385 x 3 * PR!
  • +15 lb 3 rep max!
  • Originally wanted only 2 reps for a 2RM, but the first 2 reps felt so easy that I decided to take my chances with a 3rd rep. Glad I did. Now I need to figure out what to aim for for a 2 rep max. Hmmm...

Breathing Paused High Bar Squat

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

Paused High Bar Squat

• 410 x 1

High Bar Squat

• 460 x 1
• 500 x 1
• 530 x 2 * PR!
  • +5 lb 2 rep max!