X~Factor Journal (4/1/2011)

[x~factor]

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

OpenOffice.org - The Free and Open Productivity Suite

Thanks. Downloading.

 

[ihateschoolmt]

I like abiword for a free word processor but the rest of open office is straight.

 

[x~factor]

Squats (5/3/1: cycle2/wave2)
170 x 3
195 x 3
220 x 3 +2

ATG Front Squats
95 x 8
135 x 5*
155 x 4*
155 x 2*
*can't get the proper way to hold the bar so it doesn't roll down my front shoulders

Leg Press
180 x 14
270 x 10
360 x 10
450 x 5

Calf Raises on Leg Press Machine
270 x 20
360 x 16
450 x 10

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

Lying Leg Curls
60 x 12
80 x 12
100 x 10
100 x 10

Total time: 1:15

The extra volume seems to be working. My quads are pumped!

 

[ovr40]

220x5 is nice, id like to try front squats but i seriously believe my shoulders wont roll up that far (2surgerys)

 

[x~factor]

220x5 is nice, id like to try front squats but i seriously believe my shoulders wont roll up that far (2surgerys)

I gotta figure out how to make it comfortable to hold so the bar won't roll forward. The bar is rolling forward before I can finish my set.
I'm really liking the movement of front squat as oppose to regular squat.

 

[ovr40]

think ihate and gaz were talking about how easy the depth is with the front,but yeah, the hold is critical!

 

[x~factor]

think ihate and gaz were talking about how easy the depth is with the front,but yeah, the hold is critical!

Yeah, I noticed the depth is greater. I like the fact that your back stays upright throughout the rep otherwise you will fall forward.

 

[davegmb]

is 220lbs not a PR?

 

[x~factor]

is 220lbs not a PR?

Not really. I've done 315 before when I was heavier. I got near parallel but not quite with 315. With the 5/3/1 I make sure I hit that depth so I backed off the weight.

 

[davegmb]

Are you using the cross arm grip on front squats? if so do you hook your thumbs under the bar or just place your hands over the top of the bar and hold it against your throat?

 

[x~factor]

I tried that, didn't really feel comfortable. What I'm doing now is holding it with my thumbs without crossing my arms. My palms are on the side of my neck. The bar feels more comfortable on my shoulder this way until I hit 135lbs or so. I might try what ihate is doing, just don't know how flexible my wrist will be.

 

[x~factor]

Bench (531: cycle2/wave2)
150 x 3
170 x 3
195 x 3 x 2

DB Incline Bench
65 x 8
75 x 6
85 x 4 feeling good/strong/invincible/in the zone/going for a PR
95 x 0 fail LOL
85 x 6

DB Flys
30 x 12
35 x 12
40 x 12

Dips
bw x 12
+25 x 12
+50 x 8

Tricep Pulldowns
75 x 12
90 x 12
100 x 8
100 x 8

 

[ovr40]

i love me some db flys!

 

[x~factor]

Ruby Tuesday's 14oz rib eye steak with brown rice pilaf and sweet potato fries

 

[x~factor]

Pullup (531: cycle1/wave2)
bw+20 x 3
bw+25 x 3
bw+30 x 3 + 3

BB Bent Over Rows
135 x 12
155 x 10
175 x 8
175 x 8

Seated Cable Rows
120 x 12
150 x 10
150 x 8
150 x 10

Hyperextentions
bw x 12
bw+10 x 12
bw+25 x 12

Hammer Bar Curls
65 x 12
85 x 10
85 x 10

Standing One Arm Cable Curls
20 x 12
25 x 12
25 x 12

 

[davegmb]

strong bent over rows

 

[x~factor]

strong bent over rows

Thanks Dave. I'm gonna alternate Bent Over Rows with T-bar Rows from now on. I like the one arm DB Rows but it doesn't hit my lats as much as these two.

 

[omerta2010]

Nice Rib Eye

What's a hammer bar curl?

Workout looks great though.

 

[ovr40]

steak is awesome, just got back from a steakhouse, took my wife and mom out and did some catchin up.nice bench day, i crashed and burned today. Was the 195 x 3, twice, or was it 3+2?

 

[x~factor]

What's a hammer bar curl?

I wish I used this sooner. My elbows do not hurt when I do curls with this.

 

[x~factor]

steak is awesome, just got back from a steakhouse, took my wife and mom out and did some catchin up.

That steak was good. Almost as good as Chillis Rib Eye.

 

[omerta2010]

my old gym had one of those but never got a chance to try it out. Glad it keeps the elbows from hurting

I'd like to try the big one for bench as well, Gaz uses one every once in a while. Someday I'll have to turn my garage into a home gym.

 

[x~factor]

Military (531: cycle2/wave2)
100 x 3
115 x 3
130 x 3

BB Corner Press (first time doing this one)
90 x 10
115 x 8
125 x 6
125 x 6

Side Laterals (superset with Front Laterals)
20 x 12
25 x 12
25 x 12

Front Laterals
35-lb plate x 12
45-lb plate x 12
45-lb plate x 12

Cable Face Pulls
35 x 16
45 x 16
55 x 16
65 x 16

Abs
9 sets/10-16 reps

 

[jagbender]

YouTube Video

I wish I used this sooner. My elbows do not hurt when I do curls with this.

I have one of these

YouTube Video

Note the wrist rotation in the process of the curl

 

[ovr40]

130x3=nice military, i'd like to have the 1st bar to do skull crushers with, probably make it much easier to keep my elbows in! any ab outline poking through yet?

 

[x~factor]

130x3=nice military, i'd like to have the 1st bar to do skull crushers with, probably make it much easier to keep my elbows in! any ab outline poking through yet?

130x3 was good, going for 140 1-rep max next week. A trace of upper abs come out on a good day. lol

 

[x~factor]

Note the wrist rotation in the process of the curl

I wish my gym offered something like that. It does have something similar but its on a Cybex Concentration Curl machine.

 

[jagbender]

I wish my gym offered something like that. It does have something similar but its on a Cybex Concentration Curl machine.

I have that @ home it really made a difference in my elbow pain. Since then I went and had a couple of cortizone shots and havn't had the pain back. With the rotation built in tha handles you don't have to hold your wrists "teaked" to do curls. pretty neat for doing reverse curls too.

 

[davegmb]

How far is 130lbs military off a PR, numbers looking good?

 

[x~factor]

How far is 130lbs military off a PR, numbers looking good?

I did 135 lbs for 1 clean rep, I'm going for 140 lbs for a PR next week to finish off the 531.