John Phung

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
• 70 lb: 8

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 90 lb: 10
• 70 lb: 8

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 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
• 370 lb: 1
• 400 lb: 1
  • Missed on the 2nd rep. Dammit!
• 390 lb: 2 * PR!
  • 2 rep max by +20 lb

Clean & Press

• 45 lb: 10
• 140 lb: 3
• 190 lb: 1

Overhead Press

• 200 lb: 1
• 230 lb: 1
• 240 lb: 3 * PR!
  • 3 rep max by +5 lb!
• 200 lb: 5
• 140 lb: 10

Barbell Curl

• 45 lb: 20

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
• 80 lb: 12
• 90 lb: 8

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 80 lb: 12
• 90 lb: 8

Neck Side Flexion (Harness)

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

Front Squat

Paused and no belt until 370 lb.

Used a wider stance. Less ROM, no knee-cracking at the bottom, but more bounce from the adductors.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 370 lb: 1
• 410 lb: 1 * PR!
  • +5 lb 1RM
• 420 lb: 1 * PR!
  • +10 lb PR from a few minutes ago!
  • Missed this last week, got it this week.
• 320 lb: 3

Overhead Press

• 45 lb: 10
• 100 lb: 5
• 140 lb: 3
• 190 lb: 1
• 230 lb: 1
• 250 lb: 1
• 265 lb: X,X
• 230 lb: 2

Dragon Flags

Wore shoes (New Balance)

• 5

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 105 lb: 10,10
• 75 lb: 10

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

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

Front Squat

Paused, no belt until 370 lb.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 370 lb: 3 * PR!
  
  • 3 rep max!
  • Very explosive. Not sure if the bar was centered judging by the video, but no problems.

Clean & Press

• 45 lb: 10
• 140 lb: 3
• 190 lb: 1

Overhead Press

• 230 lb: 1
• 250 lb: 2 * PR!
  • 2 rep max by 5 lb!
  • Shoulders felt a bit achy after 230 lb and 250x2, so I'm just going to do a light back off set.
• 140 lb: 10

Barbell Curl

• 45 lb: 25

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 125 lb: 10
  • Misloaded :/ Should have been 105 lb. No wonder it felt so heavy.
• 105 lb: 10
• 75 lb: 10

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 105 lb: 10
• 70 lb: 10

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 75 lb: 10

Front Squat

Paused, no belt.

• 45 lb: 10
• 140 lb: 5
• 230 lb: 3
• 280 lb: 1
• 330 lb: 1
• 370 lb: 1 * PR!
  • +30 lb no belt, no wraps, paused PR!
• 302.5 lb: 3,3,3,3,3

Clean & Press

• 45 lb: 10
• 140 lb: 3

Overhead Press

• 200 lb: 8 * PR!
  • 8 rep max. Previous best with 200 lb was 7.
  • Cleaned off the floor.

Barbell Curl

• 100 lb: 6
• 45 lb: 10