X~Factor Journal (4/1/2011)

[davegmb]

What adjustments?

 

[x~factor]

Nice 20 pounds is a big jump.

Thanks! I feel its not my strength that's holding me back, its my technique. Little by little I'm getting it.

What adjustments?

According to the 'experts' that you should line your knees up with your toes. That is actually wrong! You should push your knees outside of your toes. So I made sure I pushed my knees out when going down, so on the drive up they're spread apart slightly. You could also push more weight this way.

 

[x~factor]

4/18, Bench

Incline Bench
135 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 1 rep (+1 forced rep)
195 lbs x 3 reps (did not go all the way down to touch the chest)***

Flat Bench
135 lbs x 5 reps
175 lbs x 3 reps
195 lbs x 1 rep
135 lbs x 10 reps (felt a bit shoulder pain on flat vs incline bench)

Dips: BW+20 lbs x 9 reps
Tricep Pulldowns: 100 lbs x 8, 7 reps

*** same weight/rep 3 weeks ago. That's it! I'm done going for it! I'm gonna do the 5/3/1 method next.

 

[davegmb]

I used to get a bit of shoulder pain when i did both flat and incline bench in the same workout, it was too much pressing for me! So i use flat bench and incline flyes which seems to put less strain and the shoulders.

 

[caaraa]

4/15, Military Press

 

[x~factor]

For real though, you could pull way heavier without those extensive warm ups. If it makes you feel better you can do something like
45x5
135x5
185x2
225x1
275x1
295xwhatever

I took your advise, I didn't forget. LOL
I felt stronger so I went for my goal of 315 lbs!

4/20, Deadlift
135 lbs x 6 reps
185 lbs x 6 reps
225 lbs x 4 reps
275 lbs x 1 rep
315 lbs x 2 reps***
225 lbs x 6 reps

Pullups: BW+30 lbs x 6 reps
Iso-Lateral DY rows: 230 lbs x 8 reps x 2 sets
BB Shrugs: 225 lbs x 12 reps
Bicep Curl: 95 lbs x 8 reps x 3 sets

***20 lbs more than last time. 1st rep was done with good form, 2nd rep, I felt my back round a bit but was able to complete the rep fully. It was nice to see 3 plates on each side. It does a lot to psych yourself up.

Since this is my weight goal for this routine, I'm gonna stick with this weight until I get 8 clean reps before I add more weight. Today is a good day.

 

[ihateschoolmt]

Nice! Glad that worked.

 

[x~factor]

Nice! Glad that worked.

Me too. LOL

Chicken breast never tasted so good.

 

[davegmb]

4/15, Military Press

This guy put a random comment like this in my journal too

 

[x~factor]

4/22, Military Press
85 lbs x 8 reps
105 lbs x 6 reps
125 lbs x 1 rep
135 lbs x 2 reps x 2 sets
85 lbs x 10 reps

Iso-Lateral Shoulder Press: 180 lbs x 5, 4 reps
Bent-over Rear Lateral Raises (DB): 30 lbs x 12 reps
Abs

***10 lbs more than last week. I'm sticking with this weight until I get 8 clean reps.

 

[ihateschoolmt]

Nice PR, two 45's on each side soon!

 

[davegmb]

8 clean reps at 135lbs? Thats a great target to shoot for

 

[x~factor]

Nice PR, two 45's on each side soon!

I can't wait.

8 clean reps at 135lbs? Thats a great target to shoot for

Yea man. I figure if I could do 8 reps, I'm ready to jump 20-30 lbs in weight for a rep or two.



Here is today's workout. I got mixed feelings... not quite sure what to make of it.

4/23, Squat
135 lbs x 8 reps
225 lbs x 6 reps
275 lbs x 3 reps
315 lbs x 4 reps x 2 sets (I did not come close to going parallel)
315 lbs x 0 reps*** (I went for parallel and couldn't come up with it)
225 lbs x 10 reps

Barbell Step Up (?): 185 lbs x 8 reps (not sure of the correct terminology)
Squat Machine: 540 lbs x 12 reps
Standing Calf Raises: 260 lbs x 8 reps x 2 sets

***I don't know if I wasted all my energy with 2 sets of "half" reps but I feel I wasted a workout by failing to properly hitting my target weight of 315 lbs. However, I do feel I accomplished something since I've never put 315 lbs of free weight on my back before. Just to be able to handle that much weight is a first for me, half a rep or not.

 

[ihateschoolmt]

Don't do half reps. Ego at the door, or you're going to end up hurt. You've been jumping up 10-20 pounds a week for a while now, that only lasts for a month or two so be ready to be aiming to get 1 more rep instead of 20 more pounds.

 

[x~factor]

No ego here, I don't think. LOL

Not really half rep but not completely parallel either.

I just stopped being scared of going up in weight. For a long time, I stuck with weights that's comfortable for me (8-12 reps). It was just over a year ago that I tried to squat 225 lbs. I always thought THAT was too much weight for me. I think it was Gazhole who said it best, "work so hard at it you scare yourself a little".

I'm trying again next week, and believe me, that fucker is going up so help me god.

 

[ihateschoolmt]

I hear ya, those true half reps just fuck your knees. And ya, those two going partial ROM did kill you for trying a full rep. Do squat warm ups just like you do with deadlifts now. I do mine 135x5 225x1 255x7 or whatever.

 

[x~factor]

^Will keep it in mind.

Started 5/3/1 on flat bench press based on 195 lbs 1-rep max. I'm a bit unsure whether to start 531 with the rest of my main lift (squat, deadlift, military press) as I am still making progress with what I am currently doing. Do you guys think this will work or should I just stick with what I am currently doing?

4/25, Bench (5/3/1 wave 1)
125 lbs x 5 reps
145 lbs x 5 reps
165 lbs x 5 + 3 reps

Dips: BW+25lbs x 8 reps
Machine Fly: 120 lbs x 16 reps
Tricep DB Extension (one arm): 30 lbs x 10 reps

 

[ihateschoolmt]

If it ain't broke don't fix it.

 

[RedWindsor]

why not switch up from BB to DB for a bit then switch back

 

[x~factor]

If it ain't broke don't fix it.

True... only my bench press IS broken. LOL

why not switch up from BB to DB for a bit then switch back

You mean for the bench press only? And keep everything else the same?

 

[davegmb]

I dont see the point it only doing the program for just the bench, may as well do the full program if your going to do it. I know you said your making progress as it is, but they say 'a change is as good as a rest' so just give it a go and see what you think.

 

[x~factor]

Dave, after today's workout, you might be right.

4/27, Deadlift
135 lbs x 8 reps
185 lbs x 6 reps
225 lbs x 3 reps
275 lbs x 1 rep
315 lbs x 0 rep
315 lbs x 0 rep
225 lbs x 8 reps

Pullups: BW+25 lbs x 6 reps
Seated Cable Rows: 150 lbs x 12 reps
Shrugs (Hammer Strength): 270 lbs x 12 reps
Incline DB Curls: 30 lbs x 12 reps

Not to make excuses but I did spend 4 hours doing yard work a couple of hours before heading to the gym. Nothing heavy work... more like cardio work for 4 hours. We'll see how the rest of the workout go. If I can't add reps to my Military Press this Friday and Squat after, then I might just give it a go... 5/3/1 for all 4 exercises, that is.

 

[ihateschoolmt]

Ya all that yard work probably messed you up.

 

[PreMier]

i like to remain stationary several hours before the gym for this exact reason. im sure most of it is mental, but it does fuck with my workout.

 

[jagbender]

Nice gains!

Jag

 

[x~factor]

Thanks for stopping by, Jag.

You guys might be right. With warmer weather, there's a lot of yard work/house work to be done. I'll try to pace myself so it doesn't affect my workout too much.

4/29, Military Press
85 lbs x 8 reps
105 lbs x 4 reps
125 lbs x 2 reps
135 lbs x 2 reps x 2 sets***
85 lbs x 12 reps

DB Side Laterals: 25 lbs x 16 reps
Front Plate Raises: 45 lbs x 16 reps
Abs

***same as last week, no progress.

I have 2 more weeks before I want to change my routine. I've been going heavy for the past 4-5 weeks so I'm thinking do a light weight all of next week and see if that helps me finish up this routine strong.

 

[ihateschoolmt]

Good idea, change up the rep range for a bit I bet it will help a little. I hear great things about 5/3/1 good luck.

 

[trapzilla]

I'd be interested to see both how you like 5/3/1 and what you find the results to be like.
I tried it for 3 months and I still view those 3 months as 3 months wasted training, It wasn't heavy enough for me, and I lost size and strength. IMO 5/3/1 sucks ass.

 

[davegmb]

Do you do any isolation exercises for your rear delts? I havnt been but going to start throwing some facepulls in but on a back day instead of shoulder day

 

[ihateschoolmt]

I'd be interested to see both how you like 5/3/1 and what you find the results to be like.
I tried it for 3 months and I still view those 3 months as 3 months wasted training, It wasn't heavy enough for me, and I lost size and strength. IMO 5/3/1 sucks ass.

Ya everyone's different, I honestly am not sure how I feel about 5/3/1 but like I said, heard good things about it. I think at this early point in my training I could do just about anything and make gains.