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X~Factor Journal (4/1/2011)

I'm learning strength is definately relative. (before I forget, were you able to download that link I sent you?)

But I'm always up for a little competition between friends.
 
omerta2010 said:
I like your idea though, at least for me sometimes it's the weight that throws me off. So if you can get your CNS and mentally better prepped since when you go back to 225 it'll feel light, you should be able to hit your numbers.
Click to expand...

Exactly! I remember when I use to do 315, 225 felt so light! Granted I didn't go as low to the ground as I do now.

I have to watch that link again. I'm sure there is something I am missing that could help.
 
I recommend going to youtube since there are actually 6 video's to it.

Hope you have a great weekend.
 
x~factor said:
Turkey with cranberry sauce was just too good! :winkfinger:

.
Click to expand...
what are those pastry looking things in the front? canolies? I want one!


BTW: good luck on blasting thru your sticking point on the squats. I think a lot is mental...do you have a training partner or a squat cage to catch you if you fail?
 
They are Empanadas. Really good. :)

I lost both my training partners to school. One went to college and the other went back to NY to finish High School. So I'm going solo right now. I do have the squat rack that catches you if you fail. It came in handy a couple of times too. I agree, a lot is mental... but in my case it could be technique too.
 
Upper Body (heavy/low reps)

DB Rows
4-rep warm ups
150 x 6 PR
*I can rep out a couple of more but my forearms felt like its gonna separate from my elbow.

DB Bench Press
3-rep warm ups
95 x 5 PR
*I wanted to try 100 lbs but I could barely get the 95 lbs started- need a spotter.

Iso-lateral Shoulder Press
200 x 3, 3
*I'm not sure if a PR but its up there.

Pullups/Dips (supersets)
bw x 12, 12

Overhead Presses (cybex)
120 x 8

Kelso Shrugs
80 x 12, 16

Current weight: 183 lbs

I'm not too happy that I am gaining weight too fast but when I get days like today, it seems like it's all worth it. :winkfinger:
 
Nice workout, X!
I prefer DB's to bar bell when going solo....can't get stuck under the weight if fail out.
(Not that I've ever had that happen...cause that would be embarassing...)
 
Burner02 said:
I prefer DB's to bar bell when going solo....can't get stuck under the weight if fail out.
(Not that I've ever had that happen...cause that would be embarassing...)
Click to expand...

Same here. I actually tried to do seated barbell shoulder press with the above workout. Did a couple of bar only warm ups and couldn't get the right groove so that there is no pain in my shoulder... couldn't do it, so I switched to the Hammer Strength machine instead. Barbell bench press, totally gave up on that all together. I am giving the reverse grip bench press a try though. I think that positions my shoulder differently so I feel no pain there.
 
davegmb said:
How do you find back and chest in the same workout bud?
Click to expand...

Love it! Great upper body pump.

You should definitely try the upper/lower body, Dave. The only downside that I see is there isn't enough rest days. I go to gym every other day, so my upper or lower body only gets 3 days rest each. There are times I wanted to go on back to back days but I can't since I'm still sore from previous workout.
 
Ray you still got that fuzzy little dog? Nice workouts bro
 
davegmb said:
How do you find back and chest in the same workout bud?
Click to expand...
Dave-
If you recall some of my other workouts....I will do 'horizontals': Bench press / rows on one day
then 'verticals': Mil press/pull ups, pull downs another.

If you have the room, super set them. (have an Oly bar set up at the foot of your bench to row as soon as you finish your bench exercise)

X- I had a training partner, only way I can unwrack the stupid bar for seated mil press with a bar bell. (he had to help me unwrack, as lifting the bar from behind me really cranked on my shoulders.

I read that the reverse grip benching was bad for your wrists without any additional benefits?
 
Burner02 said:
X- I had a training partner, only way I can unwrack the stupid bar for seated mil press with a bar bell. (he had to help me unwrack, as lifting the bar from behind me really cranked on my shoulders.

I read that the reverse grip benching was bad for your wrists without any additional benefits?
Click to expand...

I hear you on unwracking the bar. That's why I sometimes just prefer the Smith Machines. As for the reverse grip bench, I'll have to see if anything bad develops there. In the beginning of this journal, I used to have a really sharp pain in my wrist, mostly my left hand. Then that went away and developed a pain in my elbow. Then that went away and now have this pain in my left shoulder that is slowly going away. There's always something, ya know.
 
yeah I hear you on that, my wife always says "your always sore somewhere from the gym"
:roflmao:

I always heard reverse grip bench was never recommended when your alone because of the risks if anything slips. So just be careful.

I have the aches in the shoulder as well. That's why for my BBB sets I'm going to try floor press's and see if that makes a difference.
 
omerta2010 said:
The whole series on from EliteFTS is awesome on squats. Has helped me identify some of the weak points that I had to add to my accessory work.
Click to expand...

I watched the entire series again and EVERYTHING I was doing was all wrong! From head to toe! :mooh:
A year ago or so, I was doing everything right according to EliteFTS but somewhere along the way I resorted back to what I thought was the correct way.

Well, today was leg day so time to give it a try...
 
Lower Body (light/high reps)

Squats
225 x 5, 5 (success!!! :))

Lunges (maxrack/starrack)
145 x 8, 8

Good Mornings
135 x 8, 8

Calf Raises (leg press machine)
270 x 25, 25, 30

Abs

***not exactly high reps for legs but I'll take it. Biggest differences in the squat form are arching the back and sitting back so the pressure is on the heels and outside of the feet. Warming up, I can feel the glutes are more involved in the lift where as before it was almost all quads.
 
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135lbs on your back for good mornings is strong, I struggle to hit depth going over 110lbs!! Congrats on the squats x
 
davegmb said:
135lbs on your back for good mornings is strong, I struggle to hit depth going over 110lbs!! Congrats on the squats x
Click to expand...

Thanks!

I do bend at the knees halfway down. Got the technique reading Premier's Journal. So its not a strict form but works the lower back and some glutes/hams.
 
What kinda shoes do you wear Squatting?
 
PreMier said:
What kinda shoes do you wear Squatting?
Click to expand...

Running shoes.
hidebehindcomputer.gif
 
Go buy some Adidas sambas or some other flat soled shoe. Running shoes compress under the weight and aren't stable. Could cause balance issues..
 
I found a cheap pair of Nike wrestling shoes and I could tell the difference on deads and squats on the first day. :ohyeah:
 
I do have Puma tennis shoes. Its pretty flat and stable, I just have to remember to wear it everytime though. I've also tried going bare-footed, I'm not too convinced about that yet.
 
Last edited:
Upper Body (light/high reps)

Clean and Press***
115 x 6, 6

Pullups (wide grip)
bw x 12, 12

Iso-lateral Bench Press
180 x 8, 8

Iso-lateral Rows
230 x 12, 12

Dips
bw x 12, 12

Cable Flyes
40 x 10, 20

Arm Curls (cybex)
100 x 12, 10

***first time doing clean and press, I like it. :)
 
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