John Phung

Trained at a commercial gym today.

This is pretty much how it went (at least in my mind):

Neck Extension

Used the Free Motion Functional Trainer for this. Haven't used this machine in years.

• 30 lb x 20
• 35 lb x 10
• 50 lb x 10
• 60 lb x 10

Neck Flexion

• 30 lb x 20
• 35 lb x 10
• 50 lb x 10
• 60 lb x 10

Neck Side Flexion

• 25 lb x 20
• 30 lb x 10
• 45 lb x 10
• 50 lb x 10

Paused Front Squat

• 45 lb x 10
• 135 lb x 5
• 225 lb x 3
• 275 lb x 1
• 315 lb x 1

Front Squat

• 365 lb x 1 Belt

Paused Front Squat

• 315 lb x 3
• 315 lb x 3
• 315 lb x 3

Overhead Press

• 45 lb x 10
• 95 lb x 5
• 135 lb x 3
• 185 lb x 1
• 225 lb x 1
• 245 lb x 1
• 225 lb x 3,2,1
• 185 lb x 5,5

Pressing in front of a mirror threw me off. There was a tendancy to look at the mirror which made the bar come out of the groove many times. Have to remember to look upwards.

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

• 10

Neck Training

Using the Spud Inc neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb x 20
• 60 lb x 20
• 90 lb x 10,10
• 70 lb x 8

Neck Flexion (Harness)

• 30 lb x 20
• 60 lb x 20
• 90 lb x 10,10
• 70 lb x 8

Neck Side Flexion (Harness)

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

Front Squat

Paused and no belt.

• 45 lb x 10
• 140 lb x 5
• 230 lb x 3
• 280 lb x 1
• 330 lb x 1
• 370 lb x 1
  • Missed on the 2nd rep. Rolled off my shoulders.
• 307.5 lb x 3,3,3,3,2
  • Missed on the last rep, last set. No more energy.

Overhead Press

• 45 lb x 10
• 100 lb x 5
• 140 lb x 3
• 190 lb x 1
• 230 lb x 1
• 270 lb x 0,0
  • First attempt I got stuck half way. Kept on pushing hoping it would pop up, but nope. That pretty much gassed me out for the 2nd attempt.
• 230 lb x 2,1
  • Missed on the 2nd rep, last set. No more energy.

My back and obliques are pretty damn sore from those beltless deadlift 1RM attempts yesterday.

Going to take it easy today.

*EDIT: Yeah right. Got an OHP 1RM PR!

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

• 10

Neck Training

Using the Spud Inc neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 90 lb: 10,10

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 90 lb: 10,10

Neck Side Flexion (Harness)

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

Front Squat

Paused and no belt until 370 lb.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 307.5 lb: 3
  • SLOW

Overhead Press

Narrowed my grip (something I wrote about here: http://www.allthingsgym.com/3-ways-to-increase-your-overhead-pressing-strength/).

Got a PR.

• 45 lb: 10
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 210 lb: 1
• 230 lb: 1
• 265 lb: 1 * PR!
  • +5 lb PR...FINALLY
• 230 lb: 3
  • Tough. Upper back was starting to cramp.
• 190 lb: 6
• 140 lb: 10

Barbell Curl

• 100 lb: 5
• 45 lb: 15