Archives For chin ups

John Phung

L-Sit V-Grip Pull Ups, Chin Ups, Neck & Reverse Hypers: Tuesday April 24 2012

April 24, 2012 — Leave a comment

L-Sit V-Grip Chin Ups & Pull Ups

  • Bodyweight (200lbs): 10,10,10*,10*
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.
    • *V-grip, L-sit pull ups

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 45lbs: 20
  • 70.75lbs: 20,20

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 45lbs: 20
  • 70.75lbs: 20,20

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextension

  • No weight: 10
  • 10lbs: 8,8
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John Phung

L-Sit Pull Ups, Chin Ups & Neck Training: Saturday, March 17, 2012

March 17, 2012 — Leave a comment

L-Sit Pull Ups & Chin Ups

  • L-Sit Pull ups (Palms facing each other): 8
    • Before neck warmup
  • L-Sit Pull ups: 8
    • After 2nd neck warmup
  • L-Sit Chin ups: 8,8,8
    • After 4th neck warmup, 2nd last set and at the end.

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 10
  • 46.25lbs: 20
  • 51.25lbs: 20,20

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 10
  • 46.25lbs: 20
  • 51.25lbs: 20,20

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 25

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 37.5lbs: 25

Notes

  • Giant sets
  • Used the Ironmind neck harness and Olympic plates
  • Performed all exercises standing
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John Phung

#Workout Log: Wed June 29 [Power Clean Technique]

June 29, 2011 — 2 Comments

Decided to try working on the "stomping" part of the power clean today (and aiming to hit a new 1RM).

I used to rack the bar with my knees locked out, and the bar near my shoulders. This means I had to pull the bar very high in order to rack with straight knees.

I never understood the "stomp" part of the power clean, until I realized that I should start racking while the bar is around my chest level. This means I had to bend my knees a little, pull myself under the bar and in the process, stomp the ground and rack at the same time.

It worked!

Managed to muster a single of 102.5 kg (225.5lbs) using the proper technique, up from 87.5 kg (192.5lbs) just last Friday. That's a 15 kg (33lbs) jump by making a little change in the power clean technique.

Power Clean

  • 82.5 kg (181.5lbs): 2
  • 87.5 kg (192.5lbs): 1
  • 92.5 kg (203.5lbs): 1
  • 97.5 kg (214.5lbs): 1
  • 102.5 kg (225.5lbs): x,x,1,x *1RM PR (3rd & 4th set: belt)

Neck Harness

Back

  • 109: 12,10,10

Front

  • 104: 12
  • 100: 12,10

Left

  • 91: 10,10,10

Right

  • 91: 10,10,10

Chin Ups

  • Body Weight - 88.4 kg (194.48lbs) : 15,11,7
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John Phung

#Workout Log: Thurs June 23 [Active Rest]

June 23, 2011 — Leave a comment

Face Pulls

  • 109: 12,12,12

Neck Harness

Back

109: 11,10,10

Drop sets:

  • 109: 8
  • 91: 4
  • 73:3

Front

  • 100: 10,10,10

Drop Sets:

  • 100: 8
  • 82: 8
  • 64: 8

Left

  • 91: 8,10,8

Drop Sets:

  • 91: 5
  • 73: 5
  • 59: 5

Right

  • 91: 8,10,8

Drop Sets:

  • 91: 5
  • 73: 5
  • 59: 5

Chin Ups

Bodyweight @ 88.5 kg (194.7lbs): 14,10,7

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John Phung

#Workout Log: Wed June 1 [Recovery]

June 1, 2011 — Leave a comment

#PowerClean

67.5kg (148.5lbs): 3,3,3,3,3

#Squat

122.5 kg (269.5lbs): 5,5

#BenchPress

102.5 kg (225.5lbs): 5,5,5

#ChinUp

BW - 89 kg (195.8lbs): 13,8,7

Notes:

  • Lowered the weight for the squat and bench press. Squat should be 80% of Monday's 5x5 weight. Before I was just adding 2.5kg every week to my squat during recovery days, but this was incorrect.
  • Squat: 80% of 160kg is 128kg, so increase the weight accordingly next week.
  • Bench press is 89% of the previous 5x5 bench press weight (from 115kg to 102.5kg).
  • Lower back and right hamstring sore from yesterday's pad training
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