John Phung

Neck Training + Reverse Hypers: Tuesday March 13, 2012

March 13, 2012 — Leave a comment

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 10
  • 50lbs: 25,25,25

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 10
  • 50lbs: 25,25,25

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 25

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 25

Notes

  • Giant sets
  • Used the Ironmind neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextensions

  • 12,12,12
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John Phung

Texas Method Training Log: Monday March 12, 2012 [Volume Day]

March 12, 2012 — Leave a comment

Squat

Warmup

  • 45lbs: 20
  • 137.5lbs: 10
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 407.5lbs: 1

Main Sets

  • 347.5lbs: 5,5,5,5,5
  • 227.5lbs: 10
    • I can't see it, but I feel a huge pump in my low back.

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Sets

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John Phung

225+lbs OHP, Erectors, Results, Busy Life, De-Load and Zercher Squats

March 11, 2012 — 1 Comment

Some of my posts you might have missed:

  1. Finally broke the 225lbs standing overhead press barrier! (Video)

And a few helpful articles I’ve come across this past week:

  1. Hitting the erectors with hyperextensions properly by Paul Carter (Lift-Run-Bang.com)
  2. Hardwork + Time = Results. Anyone who tells you otherwise is selling something by Kelsey
  3. Fitness For A Busy Life by Sohee Lee
  4. The Art of the Deload and Listening to Your Body by Molly Galbraith
  5. How To Zercher Squat Without Pain by The Fitjerk
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John Phung

Neck Training + Reverse Hypers: Saturday March 10, 2012

March 10, 2012 — Leave a comment

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 10
  • 50lbs: 20,20,20

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 10
  • 50lbs: 20,20,20

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 20

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 20

Notes

  • Giant sets
  • Used the Ironmind neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextensions

  • 10,10,10
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Texas Method Training Log: Friday March 9, 2012 [Intensity Day]

March 9, 2012 — Leave a comment

New belt, new shoes, and 2 new PR's! Squat: 442.5lbs x 2, and OHP: 227.5lbs x 1.

Overhead press video below:

Squat

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5
  • 187.5lbs: 3
  • 227.5lbs: 3
  • 277.5lbs: 2
  • 317.5lbs: 2
  • 367.5lbs: 1

Main Sets

  • 382.5lbs: 5
    • Looking at the video it looks like the bar isn't moving straight up and down. Kinda of shifting forward  a bit as I descend. Gotta work on technique.
  • 442.5lbs: 2

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 3
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 1

Main Sets

  • 227.5lbs: 1,x
    • PR...FINALLY
    • Failed on the 2nd set. Got it up about half way. Dammit.
  • 207.5lbs: 3

Deadlift (Double Overhand Hook Grip)

Warmup

  • 137.5lbs: 5
  • 227.5lbs: 5
  • 317.5lbs: 3
  • 407.5lbs: 1

Main Sets

  • 432.5lbs: 1,1,1
  • 407.5lbs: 5
    • Straps
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