Front Squat
Warm Up
- 45lbs: 10
- 97.5lbs: 5
- 137.5lbs: 5
- 187.5lbs: 3
Main Set
- 237.5lbs: 3,1,3,3
- Used straps for sets 1, 3 and 4
- 2nd set tried Brink grip. But after the 1st rep, it started rolling down my arm.
Push Press
Warm Up
- 45lbs: 10
- 72.5lbs: 8
- 97.5lbs: 5
- 137.5lbs: 3
- 187.5lbs: 2
- 207.5lbs: 1
Main Sets
- 227.5lbs: 3
L-Sit V-Grip Chin Ups
- Bodyweight (198lbs): 12,12,12,12
- Performed at the beginning, after every 2 sets of neck exercises and at the end.
Neck Extension
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 10
- 51lbs: 25,25,25
Neck Flexion
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 10
- 51lbs: 25,25,25
Neck Side Flexion (Left)
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 30
Neck Side Flexion (Right)
- 15lbs: 30
- 25lbs: 20
- 37.5lbs: 30
Notes
- Giant sets
- Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
- Performed all exercises standing
About John Phung
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"
Weight: 200 lb
Credentials
1RM | 2RM | 3RM | 4RM | 5RM | 8RM | 10RM |
|
|---|---|---|---|---|---|---|---|
| Low Bar Squat | 515 | 460 | 480 | 440 | |||
| High Bar Squat | 500 | 480 | 460 | 440 | |||
| Front Squat | 390 | 320 | |||||
| Bench Press | 385 | 365 | 350 | 330 | 320 | ||
| Overhead Press | 260 | 240 | 230 | 225 | |||
| Deadlift | 540 | 500 |
Oh yeah, I also have a piece of paper that says:
- -||| NSCA-CPT (which is short for "National Strength and Conditioning Association Certified Personal Trainer")
- FMS Level 1 (Functional Movement Screen)
Programs
- 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
