Training Log: Tuesday September 24, 2013

September 24, 2013 — Leave a comment

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10,10,10
  • 70 lb: 12

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10,10,10
  • 70 lb: 12

Neck Side Flexion (Harness)

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

Front Squat

Paused, no belt.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 3 * PR!
    • Paused, no belt 3RM

Clean & Press

  • 45 lb: 10
  • 140 lb: 3
  • 190 lb: 2

Overhead Press

  • 230 lb: 4 * PR!
    • 4 rep max! Wasn't sure if I could get this because I couldn't complete 3 reps with 230 lb in the past few weeks.

Barbell Curl

  • 45 lb: 20,20,20

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)

Credentials


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