John Phung

Dragon Flags

• 5

Foam Rolling

• 10 minutes on the black Rumble Roller and lacrosse ball.

Ab Wheel

• 5

Band Pull Aparts

• A bunch of reps, multiple angles with the Voodoo Floss bands

Shoulder Dislocations

• 10

L-Sit Pull Ups

With Rogue Cannon balls.

• Body weight (~200 lb): 6

Breathing Paused Low Bar Squat

• 45 lb: 10
• 140 lb: 10
• 230 lb: 5
• 320 lb: 3

Paused Low Bar Squat

Belted up at 460 lb.

• 410 lb: 1
• 460 lb: 1

Low Bar Squat

• 500 lb: 1

Low Bar Squat - Reverse Bands

• 550 lb: 1
  • Black bands. About 80 lb of assistance at the bottom, so the weight throughout the entire range of motion is roughly 470-550 lb.

Low Bar Squat

• 405 lb: 3,3,3
  • +5 lb from last week.

High Bar Squat

• 405 lb: 3,3,3
  • +5 lb from last week.

Low Bar Squat

• 365 lb: 5
  • +5 lb from last week.

High Bar Squat

• 365 lb: 9
  • +5 lb from last week.

Face Pulls

• 70 lb: 12
• 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 320 lb: 1
• 370 lb: 1

Reverse Band Reverse Grip Bench Press

• 410 lb: X,1
  • Black bands
  • About 55 lb of resistance (assistance?) at the bottom. So the the weight ranges from ~360 lb at the bottom to 410 lb at the top.
  • First try at this, I set the bands up so they offered less assistance at the bottom. Also I tried to pause the rep. Didn't get it.

Reverse Grip Bench Press

• 310 lb: 5,5,5
  • +5 lb from last week.
  • 3 sets instead of 5. Don't think I can't complete another set of 5 reps.