John Phung

Dragon Flag

• 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 Chin Ups

With blue Fat Gripz.

• Body weight (~200 lb): 6

Breathing Paused Low Bar Squat

Breathing paused squats up to 320 lb. Exhaled fully at the bottom, followed by 1 breath.

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

High Bar Squat

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

Low Bar Squat

• 355 lb: 5
  • +5 lb from last week.

High Bar Squat

• 355 lb: 8
  • +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
• 280 lb: 1
• 330 lb: 1
• 370 lb: X,1
  • Set up was off for the first attempt. Might have slipped.
• 300 lb: 5,5,5,5,6
  • +5 lb from last week.

Bench Press (Regular "Pronated" Grip!)

• 230 lb: 5
  • Did 8 last week.
• 140 lb: 8
  • Drop set.
  • Did 12 last week.