X~Factor Journal (4/1/2011)

[x~factor]

5/3/1

Already did 531 but it was on a cut just like this one. From what I remember, that was 'easier' than this. Of course, that is not to say 531 is easy at all... but 5x5 was invented by Satan.

Bump that You are doing really well, Don;t be in too much of a hurry!

I suppose I am... just frustrated seeing others make so much progress in a short amount of time. I blame it on my Asian genetics. Case in point, today's workout...

 

[x~factor]

Strong Lift 3x5, Workout B6

Military Press
115 x 5, 5, 4*** wtf?!?! -10lbs
DB Bench Press
80 x 3 x 5 -10lbs
Pendlay Rows
145 x 3 x 5

---
Hyperextentions - bw x 3 x 12
Palloff Press - 15 x 3 x 12
Abs - 3 x 12

Current weight: 182 lbs <-- cutting isn't working. Holding the same weight for 3 weeks.

***I dropped 10 lbs on Military and still able to miss one rep. Frustration setting in.

 

[omerta2010]

The reason I suggested that was because I can see your frustrated and overthinking this program.

You need to figure out a way to not think so much and just be a meathead and go lift the weight. Don't care or think of what it is, just go for it and when your done you know it's the best you could do.

Just my opinion and observation.

 

[x~factor]

You need to figure out a way to not think so much and just be a meathead and go lift the weight. Don't care or think of what it is, just go for it and when your done you know it's the best you could do.

You know what, you're right. I'm definitely overthinking this. This isn't really more complicated than I'm making it out to be. Thanks O!

 

[x~factor]

Strong Lift 3x5, Workout A7

Squats
210 x 3 x 5
Deadlifts
285 x 1 x 5

---
Squats (did another set... just because)
225 x 1 x 3
Shrugs
225 x 3 x 12

 

[JerseyDevil]

Lookin good in here!

 

[jagbender]

Squats
210 x 3 x 5
Deadlifts
285 x 1 x 5

---
Squats (did another set... just because)
225 x 1 x 3
Shrugs
225 x 3 x 12

I like your attitude

Just because

 

[x~factor]

I like your attitude
Just because

Yesterday was a good day... it makes up for the last 2 crappy ones I had. I actually went to gym unscheduled after seeing the weight scale go up 2.5 lbs in the morning. This and not losing a single pound in the last 3 weeks, I was pissed. It paid off in the gym, I was in beast mode!

 

[jagbender]

Yesterday was a good day... it makes up for the last 2 crappy ones I had. I actually went to gym unscheduled after seeing the weight scale go up 2.5 lbs in the morning. This and not losing a single pound in the last 3 weeks, I was pissed. It paid off in the gym, I was in beast mode!

Motivation by anger works! just keep steady you are doing great

 

[omerta2010]

Now that's the right attitude, get in there and rip it up.

 

[JerseyDevil]

Yesterday was a good day... it makes up for the last 2 crappy ones I had. I actually went to gym unscheduled after seeing the weight scale go up 2.5 lbs in the morning. This and not losing a single pound in the last 3 weeks, I was pissed. It paid off in the gym, I was in beast mode!

Maybe the scale is telling you.... you are gaining muscle! I've always said, if your waist line stays the same, and your weight is going up..... wooo hooo!!!!

 

[x~factor]

Maybe the scale is telling you.... you are gaining muscle! I've always said, if your waist line stays the same, and your weight is going up.....

Well... see... here's the thing...

 

[x~factor]

Strong Lift 3x5, Workout B7

Military Press
115 x 3 x 5
Dumbell Bench Press
85 x 3 x 5
Pendlay Rows
155 x 3 x 5

---
Military Press (another 'just because...')
135 x 1 x 3 PR - 1 rep more
Palloff Press
25 x 3 x 16
Abs


*Another good day at the gym. Upped Jack3d to 2 scoops though.

 

[jagbender]

Well... see... here's the thing...

My waist line has been the same for a LONG time. But I see differnent area's of fat loss almost daily.

Friggin scale today dropped 5 pounds today was 238 this am 232 this afternoon.. post cardio. Fancy scale says is was all fat. when I know it was all water.

Forget about the scale just keep SFW man!

 

[omerta2010]

Awesome on the PR.

ok gotta ask what is SFW?

 

[JerseyDevil]

Military Press
115 x 3 x 5
Dumbell Bench Press
85 x 3 x 5
Pendlay Rows
155 x 3 x 5

---
Military Press (another 'just because...')
135 x 1 x 3 PR - 1 rep more
Palloff Press
25 x 3 x 16
Abs

*Another good day at the gym. Upped Jack3d to 2 scoops though.

SWEET! What is a Palloff press?

 

[x~factor]

SWEET! What is a Palloff press?

It's a core exercise. I just tried it, not really liking it much.

Pallof Press - YouTube

 

[PreMier]

you ever train instinctively or always on a program?

 

[x~factor]

Hey Jake! Thanks for checking in.

I do instinctively most of the time. I've only done 531 and now 5x5 for a total of maybe 3-4 months.

 

[PreMier]

ah, word. well, they are both good programs im sure. just stick it out, and everything will fall into place. i was just asking because sometimes im just like fuck it and go in and do whatever i feel like. not following any type of routine.

 

[x~factor]

I here you there, man. Right now though, I'm taking a break. I developed a big knot in my lower back. I think the 285-lb deads with 5 reps is the culprit. I was good for 3 reps, the last 2 came up cleanly but was definitely pushing it. I knew I should've stopped at 3. Didn't feel the back pain until 3 days later. Good thing though, it's starting to feel better... but I gotta back out of heavy weights or at least less reps on deads for a while.

 

[JerseyDevil]

Rest up that back Emon! Your instincts are correct.... RESPECT THE DEADLIFT!!!!!!!!!!!!

 

[yellowmoomba]

Rest up that back Emon! Your instincts are correct.... RESPECT THE DEADLIFT!!!!!!!!!!!!

Yes - we have ALL learned this valuable lesson...

Respect the Deadlift

Know your limitations.......because you can't train when you are injured

Good luck on the rehab.

 

[omerta2010]

^ definitely what both of these guys said. Hope it's feeling better soon.

 

[x~factor]

Thanks fellas! It's definitely feeling better. I went back to the gym today and did some light leg work. I'm gonna do the same with upper body tomorrow and see how it goes after that.

 

[x~factor]

Strong Lift 3x5, Workout A8

Squats
215 x 3 x 5
Romanian Deadlifts
135 -> 175 x 1 x 5***

---
Seated Calf Raises
135 x 2 x 12
Seated Leg Press (cybex)
250 x 2 x 12

***lower back felt good but proceeding cautiously.

 

[jagbender]

I here you there, man. Right now though, I'm taking a break. I developed a big knot in my lower back. I think the 285-lb deads with 5 reps is the culprit. I was good for 3 reps, the last 2 came up cleanly but was definitely pushing it. I knew I should've stopped at 3. Didn't feel the back pain until 3 days later. Good thing though, it's starting to feel better... but I gotta back out of heavy weights or at least less reps on deads for a while.

I hate when that happens! Icy hot and a heating pad work for me LOL

 

[omerta2010]

Hey I see squats. great job, have a good weekend.

 

[x~factor]

I hate when that happens! Icy hot and a heating pad work for me LOL

Exactly what I did. It does help!

Hey I see squats. great job, have a good weekend.

Yes sir, squats doing well right now!

 

[JerseyDevil]

Ah, Romanian Deadlifts..... I forgot about those!

Good to hear you are healing up X. Still take it easy though