X~Factor Journal (4/1/2011)

[ihateschoolmt]

Yea three days isn't much to try another max. I would wait a week to try a new max, you should have done some speed benches that last work out.

 

[x~factor]

Yea three days isn't much to try another max. I would wait a week to try a new max, you should have done some speed benches that last work out.

I've never done that before. How much % of your 1RM and how many sets/reps do you do?


Military Press (5/3/1: cycle1/wave3)
105 x 5
120 x 3
135 x 1 + 1 forced rep

Iso-lateral Behind The Neck Press
90 x 12
140 x 6
160 x 5
180 x 2
90 x 12

Pec Deck Reverse Flys
80 x 16
100 x 16
120 x 12

Cable Face Pull
30 x 16
40 x 16
50 x 16

Abs
2 supersets

 

[trapzilla]

I've never done that before. How much % of your 1RM and how many sets/reps do you do?


Military Press (5/3/1: cycle1/wave3)
105 x 5
120 x 3
135 x 1 + 1 forced rep

Iso-lateral Behind The Neck Press
90 x 12
140 x 6
160 x 5
180 x 2
90 x 12

Pec Deck Reverse Flys
80 x 16
100 x 16
120 x 12

Cable Face Pull
30 x 16
40 x 16
50 x 16

Abs
2 supersets

for speed benches I used to use 8-9 sets of 3 reps with a wave approach each week increasing the weight by 5% of 1RM each week form 50% up to 60%. I had good results with that.

 

[davegmb]

135lbs military press is impressive

 

[x~factor]

Thanks, Dave.

This week is a 5/3/1 deload week. So I will try to do everything fairly lightweight with high reps.


Squats (5/3/1: cycle1/deload)
95 x 5
115 x 5
135 x 5

Deadlifts
135 x 8 x 3

Leg Raises
60 x 16
80 x 16
100 x 16 x 2

Leg Curls
60 x 16
80 x 16
100 x 12, 10

Standing Calf Raises
140 x 16
200 x 16, 14, 12

Current weight @ 174 lbs.

 

[ihateschoolmt]

Seems like the weight is coming off pretty good now.

 

[x~factor]

Seems like the weight is coming off pretty good now.

I've given up a lot of things I love to eat to make it happen. Having abs to show for it better be worth it.

 

[x~factor]

Flat Bench (5/3/1: cycle1/deload)
90 x 5
100 x 5
120 x 5

Incline Bench
95 x 12
135 x 8 x 3

Dips
BW x 12 x 3

Cable Flys
35 x 20
45 x 16 x 3

Tricep Pulldowns
60 x 16
75 x 12 x 3

 

[x~factor]

I skipped Yates Rows deload since I will be replacing it with Pullups next week. Still doing low weights and higher reps.

Pullups
BW x 8 x 3

Dumbell Rows
60 x 12
70 x 12
80 x 12
90 x 12

Iso-lateral Low Rows
90 x 16
140 x 12
180 x 12 x 2

Barbell Curls
70 x 10
80 x 10 x 3

Cybex Bicep Curls
70 x 10
90 x 8 x 2
90 x 8 drop set to 70 x 4

 

[davegmb]

how are you finding the 5/3/1, how quick do you expect to see the gains you want?

 

[x~factor]

how are you finding the 5/3/1, how quick do you expect to see the gains you want?

I have done one cycle so far. Each cycle takes 4 weeks! Personally, I think it takes way too long but I did increase my bench to 205, so it does work. I guess to answer your question, you see gains every 4 weeks if you follow it. One thing I like about it is that you go to the gym with a plan, weight, and reps in mind. You don't just randomly do certain weights and reps when you get there, so it keeps it interesting for me and my workout partners.

I'll give it a few cycles before I ditch it for 5x5.

 

[x~factor]

Military Press (5/3/1: cycle1/deload)
65 x 5
80 x 5
95 x 5

DB Shoulder Press
40 x 10
50 x 10
60 x 10
70 x 8 dropset to 40 x 8

Cable Raises
Fronts: 10 x 12 x 2
Sides: 10 x 12 x 2

DB Incline Face Pull
25 x 12 x 3

Abs
3 exercises, 3 sets each, 12-16 reps

Next, I will start cycle 2 of the 5/3/1 using the below Max Final Weight:

Squat - 245 lbs
Bench - 210 lbs
Pullups - bw + 50 lbs
Military - 145 lbs

 

[x~factor]

Squat (5/3/1: cycle2/wave1)
160 x 5
185 x 5
210 x 5 + 2

Leg Press
180 x 12
360 x 12
450 x 12
450 x 12

Calf Presses
270 x 16
360 x 16
450 x 12
450 x 16

Standing Calf Raises
200 x 12
200 x 12
200 x 16

Kneeling Leg Curls
50 x 8
50 x 8
50 x 10
50 x 12

ATF Front Squats (first time doing this)
bar x 8
65 x 8
85 x 8
105 x 8
115 x 8
135 x 4 (bar started slipping)

Total time: 1:30
Started taking Jack3d again.

Up the volume a little bit, I want to bring up my legs a little more than my upper body. I hope it doesn't backfire because of overtraining. The thread.

 

[ihateschoolmt]

Doesn't look too bad for volume, just do push too hard each set and itll work.

 

[jagbender]

135lbs military press is impressive

Indeed!

 

[x~factor]

Flat Bench Press (5/3/1: cycle2/wave1)
135 x 5
155 x 5
175 x 5
135 x 12 (just for the burn)

DB Incline Press
50 x 8
65 x 8
80 x 7
90 x 0 (without a spotter, couldn't get it into position)

Dips
BW x 12
+25 x 8
+45 x 8
+50 x 8

Cable Flyes
65 x 16
95 x 16
125 x 16
125 x 16

Tricep Pulldowns
50 x 16
70 x 8
70 x 10

Palms up One Arm Tricep Pulldowns
20 x 12 x 3

 

[x~factor]

Pullups (5/3/1: cycle1/wave1/base on bw+40 lbs***)
bw+15 x 5
bw+20 x 5
bw+25 x 5

DB Rows
70 x 12
85 x 10
100 x 10
100 x 10

T-bar Rows
90 x 12
135 x 8
135 x 8
90 x 12

Hammer Bar Curls
50 x 12
70 x 10
70 x 10

One Arm Cable Curls
5 x 16
10 x 16
15 x 16

***lowered 1RM from 50lbs to 40 lbs... I guess I was a bit optimistic.

 

[x~factor]

Celebrated Father's Day with a 12-oz Rib Eye Steak at Chillis.

 

[davegmb]

Pullups (5/3/1: cycle1/wave1/base on bw+40 lbs***)
bw+15 x 5
bw+20 x 5
bw+25 x 5

DB Rows
70 x 12
85 x 10
100 x 10
100 x 10

T-bar Rows
90 x 12
135 x 8
135 x 8
90 x 12

Hammer Bar Curls
50 x 12
70 x 10
70 x 10

One Arm Cable Curls
5 x 16
10 x 16
15 x 16

***lowered 1RM from 50lbs to 40 lbs... I guess I was a bit optimistic.

The pull up numbers are really impressive X

 

[x~factor]

The pull up numbers are really impressive X

Thanks, Dave. I think this will work out better than the Yates Row 5/3/1.

 

[ovr40]

305X3 are some nice #'s man, some time in the next year i'd like to do 2xbw on the squat. talking about a sticking point on bench, i walked away from it for 2 weeks, no bench at all, then came back and pushed it up first attempt. might help just to put it out of ur mind for a moment.

 

[ovr40]

sorry dud, i was way back in ur journal, i'll have to read alittle and get up to speed

 

[ovr40]

ok thats better, all caught up, in just 5 minutes you got past that sticking point on the bench. lol. i agree the 531 seems slow, but you can gauge ur progress on the all out sets. and like you said it is nice to have target #'s on paper bfore you ever get to the gym. I just finished my first set of lifts on the 531 and will probably try to be patient with it. good lifting

 

[x~factor]

Thanks for stopping by ovr40!

I feel like I've been doing 531 forever but I'm actually only on my 2nd cycle. I wanna keep at it though until I get 225 lbs for bench.

 

[omerta2010]

You'll get it, I didn't realize this was only your second round either.

Just give it time you'll hit the numbers, grab that spreadsheet in the strength training section that Juggernaut put up. It's great for charting your gains. It's really cool to be able to see the increases on the graph's.

 

[ovr40]

Thanks for stopping by ovr40!

I feel like I've been doing 531 forever but I'm actually only on my 2nd cycle. I wanna keep at it though until I get 225 lbs for bench.

i had the same sticking point between 195 and 210, very slow progress and changed things up a couple of times, just hit 225 a couple weeks ago, the progress once you hit 210 will be quicker than you think to 225
enjoy the ride, i'll stop back. should put up a vid or 2. peace

 

[x~factor]

Military Press (531: cycle2/wave1/base on 145 lbs)
90 x 5
100 x 5
115 x 5 +2

DB Shoulder Press
60 x 8
70 x 8
80 x 5
85 x 2

Iso-lateral Behind-the-neck Press
90 x 12
140 x 10
160 x 6

Iso-lateral Shrugs
180 x 12
270 x 12
360 x 8
270 x 12

Abs
3 exercises, 3 sets, 12-16 reps

 

[omerta2010]

Turns out Juggernauts link broke so here's a link in case you want to check out that spreadsheet I was talking about:

531 Spreadsheet

 

[x~factor]

Turns out Juggernauts link broke so here's a link in case you want to check out that spreadsheet I was talking about:

531 Spreadsheet

Got it. Thanks! Unfortunately my Excel has expired. I can see it, write on it, but I can't save it.

 

[omerta2010]

If you don't intend to buy excel, this is a really good alternative:

OpenOffice.org - The Free and Open Productivity Suite