John Phung

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 10,10,10,10,10
• 70 lb: 12

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 10,10,10,10,10
• 70 lb: 12

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 10,10,10,10,10

Front Squat

Paused, no belt.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 3 * PR!
  • Paused, no belt 3RM

Clean & Press

• 45 lb: 10
• 140 lb: 3
• 190 lb: 2

Overhead Press

• 230 lb: 4 * PR!
  • 4 rep max! Wasn't sure if I could get this because I couldn't complete 3 reps with 230 lb in the past few weeks.

Barbell Curl

• 45 lb: 20,20,20

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 10,10,10,10
• 70 lb: 10

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 18,10,10,10
  • Mind wandered first set. I was wondering why it was getting difficult and taking so long. Only wanted to do 10.
• 70 lb: 10

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 10,10,10,10

Front Squat

Hips felt weird and it was a bit painful so I changed back into my narrower, hams-to-calves knee cracking stance.

Paused during warm up and work sets.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 350 lb: * PR!
  • No belt front squat 1RM
• 370 lb: 1 * PR!
  • No belt front squat 1RM by +20 lb from previous set!
  • Once I broke through the sticking point, the bar felt like it flew up. Nice.
• 300 lb: 3,3,3,3,3
  • +2.5 lb from Sunday.

Clean & Press

• 45 lb: 10
• 140 lb: 5
  • Should have been 3.
• 190 lb: 2

Overhead Press

• 230 lb: 2
• 200 lb: 7 * PR!
  • Wanted 8. I think this is the most number of reps I did with 200 lb.
  • Previous best was 6 according to my Youtube videos.
  • Gotta start tracking 7 rep maxes.

Barbell Curl

• 100 lb: 8
• 45 lb: 20,25

Didn't do my neck workout yesterday because too exhausted from hitting the heavy bag, so I'm doing it today.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 10,10,10
• 70 lb: 10

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 10,10,10
• 70 lb: 10

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 10,10,10

Front Squat

Trying out a wider stance.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 340 lb: 1 * PR!
  • Beltless paused 1RM!
  • Easy PR.
• 330 lb: 5 * PR!
  • 5 rep max
  • A lot harder than the previous PR. I thought I might be able to get 8 before doing this set LOL

Clean & Press

• 45 lb: 10
• 140 lb: 3
• 190 lb: 2

Overhead Press

• 230 lb: 2
• 190 lb: 5,5

Barbell Curl

• 100 lb: 8
• 45 lb: 25