X~Factor Journal (4/1/2011)

[x~factor]

Ah, Romanian Deadlifts..... I forgot about those!
Good to hear you are healing up X. Still take it easy though

Thanks, Paul. I do the RDL a bit different. I start off from the top using the squat rack, touch the floor then back up. This way I eliminate the initial 'dead weight' pull from the bottom which put a lot of strain on my lower back.

 

[x~factor]

Strong Lift 3x5, Workout B8

Overhead Press
120 x 3 x 5
Pendlay Rows
165 x 3 x 5
DB Bench Press
90 x 3 x 5

Weight: 181 lbs

 

[PreMier]

nice lifts boss!

 

[omerta2010]

How's the back doin? Awesome MP's.

 

[JerseyDevil]

Nice work

 

[x~factor]

Thanks fellas! The back is doing fine... like nothing happened... still being cautious though.

 

[x~factor]

Strong Lift 3x5, Workout A9

Squats
220 x 3 x 3*
RDL
185 -> 225 x 1 x 5

---
Squats
135 x 3 x 12
Seated Calf Raises
135 x 3 x 16

*could only manage 3 reps intead of 5. Will try again next time around.

 

[davegmb]

How have you hurt your back x?

 

[x~factor]

How have you hurt your back x?

It might have something to do with Deadlift. I pushed for 5 reps instead of stopping at 3. Weird thing is, I didn't feel it until the 3rd and 4th day. I'm all good though, I might have to do less reps to move forward with this program.

 

[yellowmoomba]

It might have something to do with Deadlift. I pushed for 5 reps instead of stopping at 3. Weird thing is, I didn't feel it until the 3rd and 4th day. I'm all good though, I might have to do less reps to move forward with this program.

I prefer to stop at 3 reps when going heavy on deads

 

[x~factor]

I prefer to stop at 3 reps when going heavy on deads

I might have to do that going forward.

 

[x~factor]

Strong Lift 3x5, Workout B9

OHP
125 x 5, 4, 4
DB Bench
95 x 2, 3, 3
Pendlay Rows
175 x 3 x 5

---
OHP
85 x 1 x 12
DB Bench
50 x 1 x 12
Pendlay Rows
135 x 1 x 12
Abs

 

[jagbender]

Looking goog Emon!

 

[JerseyDevil]

Strong overhead pressing Emon!

 

[omerta2010]

Nice simple and to the point workouts.

 

[PreMier]

heavy db bench

 

[gtbmed]

good progress, keep working hard.

 

[davegmb]

I've forgot what program your doing?

 

[x~factor]

Thanks fellas! Much appreciated!

I've forgot what program your doing?

I'm doing Strong Lift 5x5, 3x5, which eventually becomes Madcow 1x5, which I am going to be doing by next week.

 

[x~factor]

Strong Lift 3x5, Workout A10

Squats
220 x 3 x 5***
Deadlifts
225 -> 245 x 1 x 5

---
Seated Calf Raises
135 x 1 x 16
Seated Leg Presses
350 x 1 x 6

***got 2 more reps, the ones missing from last week.

 

[davegmb]

Thanks fellas! Much appreciated!


I'm doing Strong Lift 5x5, 3x5, which eventually becomes Madcow 1x5, which I am going to be doing by next week.

Oh right I thought he decided to finish strong lifts

 

[x~factor]

Strong Lift 3x5, Workout B10

OHP
125 x 3 x 5
Pendlay Rows
185 x 3 x 5
DB Bench
95 x 5, 3, 3

---
Abs

Weight: 181 lbs


I'm moving on to Madcow 1x5 program next.

 

[x~factor]

Madcow 1x5, A1 R1

Squats
135 x 5
155 x 5
175 x 5
195 x 5
215 x 3*

RDL
135 x 5
185 x 5
225 x 5
245 x 5
255 x 5

---
CG Single Leg Press
180 x 12
Seated Calf Raises
135 x 16

*2 reps short.

 

[yellowmoomba]

Pretty good looking workout X.........sucks when you come up 2 reps short of your plan.

 

[x~factor]

Pretty good looking workout X.........sucks when you come up 2 reps short of your plan.

I know and I just got the same weight last week for 5 reps, 3 straight sets.

 

[JerseyDevil]

Hmmm.... I doubt if you became 'less' strong since last week..... maybe over training, under eating, too much stress at work, whatever...... Don't worry about it. Stay with the long range plan. It will come

 

[davegmb]

X I reckon we try the program Gaz is on at the minute! We could start it sometime in the future and see how we both progress maybe get Omertà involved too, I've bought the ebook so can email to you both if need be.

 

[x~factor]

X I reckon we try the program Gaz is on at the minute! We could start it sometime in the future and see how we both progress maybe get Omertà involved too, I've bought the ebook so can email to you both if need be.

Give me a few weeks and I am in!

 

[x~factor]

Madcow 1x5, B1 R1

DB Bench Press
60 x 5
70 x 5
80 x 5
90 x 5
95 x 5

OHP
45 x 5
65 x 5
85 x 5
105 x 5
125 x 5

Pendlay Rows
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Dips/Pullups supersets
bw x 3 x 12/12

 

[PreMier]

are you supposed to pyramid up like that? or could you do like one set of a "warmup" and 5 working sets?