Foam Rolling
- 10 minutes
Heavy Bag
- 15 minutes
- 20 right kicks, 20 left kicks repeat 5x each (total 100 kicks/side)
- about 50% power
Front Squat
Paused.
- 45lbs: 10
- 140lbs: 5
- 190lbs: 3
- 230lbs: 3
- 300lbs: 1
- 260lbs: 3,2,3
- Bar rolled forward off my right shoulder at the bottom of the 2nd set, 3rd rep @260lbs.
Neck Extension (Harness)
- 30lbs: 20
- 50lbs: 20
- 80lbs: 20
- 95lbs: 7
Neck Flexion (Harness)
- 30lbs: 20
- 50lbs: 20
- 80lbs: 20
- 95lbs: 7
Neck Side Flexion (Harness)
- 30lbs: 20
- 50lbs: 20
- 55lbs: 20
- 60lbs: 8
Barbell Curl
- 45lbs: 20
- 75lbs: 8
- 100lbs: 6
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 | 370 | |||||
| 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
