John Phung

Paused Front Squat (No Belt)

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

Paused Front Squat

• 320 x 3,3,3,3,3 * PR!
  • 5x3RM I think.
  • Pretty tiring. I think I'll alternate between paused front squats at 5 sets of 3 and regular front squats for 3 sets of 5 every other week using the same weight, and increase weight on a bi-weekly basis.

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 280 x 1
• 307.5 x 5,5,5 * PR!
  • +2.5 lb 3x5RM from last week.
  • I think I might start alternating 4x4 (16 total reps) and 3x5 (15 total reps) every other week with the same weight, just to slow down and prolong progress.

Overhead Press (Dead Stop)

• 45 x 10
• 100 x 5
• 140 x 3
• 190 x 2
• 230 x 2,2,2,2,2,2,2 * PR!
  • +1 set (7 sets of doubles) from last week.

Overhead Press

• 140 x 9
  • Balance, breathing and rhythm off.

High Bar Squat (No Belt)

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

High Bar Squat

• 427.5 x 5,5,5 * PR!
  • +2.5 3x5RM from last week.

Paused Reverse Grip Bench Press

• 140 x 5
• 230 x 3
• 295 x 1
• 345 x 5 * PR!
  • +5 lb 5RM
• 320 x 3