Weekly Review: Jet Lag, High Reps, Neck Training, Strength Tests, Useless Exercises & Pull-Ups

July 16, 2011 — Leave a comment

Jet Lag

I'm feeling a lot weaker since coming back to Canada. It's probably a combination of jet lag, eating less (lost about 3lbs already), and inconsistent sleep (sometimes I would sleep for 2 hours in the afternoon, wake up and eat, and then sleep for 3 more hours before I wake up again).

And since it's my first week of training, and I haven't settled down at a gym yet. I tried out Goodlife Fitness with my brother this week. It's alright, however there's only 1 squat rack and 1 power rack, which seems to be in use all the time. The men's washroom is quite tiny as well...there's only 1 sink from what I saw.

Going to try out Columbia Lake Health Club next week. I really hope they have squat racks and power racks that nobody uses!

Anyway, check out these articles worth reading from the strength training blogosphere this week:

  1. Lee Hayward examines high repetitions to build muscle. I've heard good things about the 20 rep squat program (you might even see Jesus)
  2. Charles Poliquin explains how to get bigger traps and prevent neck pain by strengthening the much neglected neck muscles
  3. Poliquin also gives me some good reasons to start adding power snatch & front squats to my workout
  4. An article on Fitjerk's website shows 7 exercises that are a waste of your time (and some good alternatives)
  5. Chad Waterbury explains 3 ways to improve your pull-up performance (IMO pull-ups/chin-ups are a staple upper body exercise that should be in everyone's program)

Keep lifting, keep progressing & have a great weekend!






John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.

Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)


  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011