X~Factor Journal (4/1/2011)

[x~factor]

Squats (531: cycle2/wave3)
185 x 3
210 x 3
235 x 1 + 0*** (not even close to parallel)

Rack Pulls
135 x 12
185 x 12
225 x 10
225 x 8

Leg Presses
180 x 12
270 x 12
360 x 10
360 x 10

Kneeling Leg Curls
45 x 10 x 4

Calf Raises (Leg Press Machine)
360 x 16 x 3

Current Weight: 173 lbs

***I'm gonna back off on the squat weights for 531 cycle 3. My form is shit and not getting near parallel at all. I've gone deeper than what I did today when I did 315 lbs a few months ago.

 

[jagbender]

Down 12 pounds since April. bet you are gaining muscle too!

take is easy on that back!

Looking Good

 

[Curt James]

Current Maximum Weight:
Squat: 245 lbs x 6 reps
Deadlift: 245 lbs x 6 reps
Incline BB Bench Press: 195 lbs x 3 reps
Standing BB Military Press: 115 lbs x 5 reps

As you can see I am not exactly a strong guy, but whatever, I do what I can.

We're about evenly matched for strength... and attitude.

You have me on squats.

And deads.

And bench.

And, yeah, BB press.



Probably 20 lbs. short of your numbers.

Glad you're running a journal.

 

[Curt James]

My form is shit and not getting near parallel at all.

And that sounds very familiar.

Hope your back is 100% ASAP!

 

[davegmb]

so are you enjoying the 5/3/1 program, you never sound convinced by it?

 

[x~factor]

And that sounds very familiar.
Hope your back is 100% ASAP!

Thanks Curt. My back, surprisingly, hasn't acted up (knock on wood) since doing heavy squats and deads. My biggest problem with my squating is where to position my feet. Should I point it straight forward or angle it? How far apart? I'm supposed to be feeling the pressure on the outside and back of my feet but I don't. I keep experimenting with every kind of positions to what's comfortable but nothing seems to be just right so I keep changing everytime. There's certain position where my knees would crack, no pain or anything, just feel it crack or tiny pop. I guess that's normal as I feel no pain but its in the back of mind that its there and sort of bother me when I go down deep... so I don't sometimes when it gets too heavy. I hope that makes sense. lol

so are you enjoying the 5/3/1 program, you never sound convinced by it?

Enjoying? Hmmm I don't know if that's the word I would use. I do like it coz it does give me something to base my progress with. It does work coz I finally broke 200 lbs on bench. I still want to get 225 lbs, not giving up on that. So, I want to keep doing it for at least another 2-3 cycle and then do 5x5 next.

 

[ovr40]

peaks and valleys, seems thats how life is and lifting is the same. I don't know if you'll like it, but I angle my feet outward pretty good and i just moved them apart a little more and got better depth, they're probably a touch wider than shoulders. You can always just back the squats of by 10%or more and keep the other lifts the same. Are you using your true 1rm or did you scale it back as recommended?

 

[x~factor]

You can always just back the squats of by 10%or more and keep the other lifts the same. Are you using your true 1rm or did you scale it back as recommended?

I scaled it back by a lot, from 315 lbs to 225 lbs coz I really want to go deep. Cycle 1 went well, this time around, I don't know... I'm just not in the groove and just keep second guessing my form and my ability to move the weight. It could also be because I'm still cutting. Right now I'm 3 lbs away from my goal at 170 lbs. Abs or not, I'm gonna stay at 170 for the summer before I bulk back up for fall/winter.

 

[x~factor]

Incline Bench Press (531: cycle3**/wave3)
160 x 5
185 x 3
205 x 1
210 x 3***
135 x 18

Smith Machine Reverse Grip Bench Press
125 x 6
145 x 6
165 x 6

Dips
bw x 12
+25 x 10
+45 x 8
+60 x 6
bw x 12

Cable Flys
95 x 16
110 x 16
110 x 16

Standing Tricep Extensions (easy curl bar)
50 x 12
60 x 12
70 x 8
80 x 6

Rope Pulldowns
30 x 20
35 x 18
40 x 16
45 x 14

**just realized I'm on my 3rd cycle on bench, not 2.

***Flat benches were occupied so I did incline. Those that follow my journal know that I hate flat bench presses but I do them because its suppose to be one of the "must do" exercises. Today, I am convinced to ditch flat bench for incline. Last month I put up 1 rep of 205 lbs on flat bench, today on incline, I did 3 of 210 lbs.

 

[davegmb]

I really don't see a problem with it, it's a form of benching isn't it and it's not like your looking to compete.

 

[x~factor]

I really don't see a problem with it, it's a form of benching isn't it and it's not like your looking to compete.

True.

 

[x~factor]

Pullups (531: cycle1/wave3)
bw+20 x 5
bw+25 x 3
bw+35 x 1 + 3
bw+45 x 2 (guaging how much I need to up the weight for next cycle)

Yates/Bentover Rows
135 x 12
185 x 10 x 3

Iso-lateral Rows
180 x 12
270 x 8 x 2

DB Pullovers
65 x 10
75 x 8
85 x 4

EZ-curls
60 x 12
70 x 12
80 x 12
90 x 8
100 x 4

 

[jagbender]

Some day I'll be able to do Pull ups!

LOL

 

[trapzilla]

Your doing good X, despite your protests!

 

[davegmb]

Never done pullovers, how do you rate them

 

[trapzilla]

Never done pullovers, how do you rate them

I personally love them, both done on chest and back days they are great.

 

[x~factor]

Your doing good X, despite your protests!

Thanks. LOL. I know I shouldn't really complain but you know how it is... you want EVERYTHING up to par.

Never done pullovers, how do you rate them

I like it a lot. Its true what Trapzilla said below, perfect for chest and back.

I personally love them, both done on chest and back days they are great.

 

[omerta2010]

I've always liked the stretch when doing the pullovers, but they always messed with my shoulder eventually.

Doing great X

 

[x~factor]

Thanks O!

Military (531: cycle2/wave3)
115 x 5
125 x 3
140 x 1***

BB Corner Press
90 x 10
115 x 8
125 x 8
125 x 8

Reverse Pec Deck Flys
80 x 16
100 x 14
100 x 14
100 x 9

Alternating DB Front Raises
25 x 16
30 x 16
30 x 16

BB Shrugs
135 x 12
225 x 12
225 x 12
225 x 12

Abs
3 exercises, 11 sets, 12 - 16 reps

***barely, I mean barely made one rep. I'm keeping 140 lbs for 1-rep max for cycle 3.

 

[ovr40]

CONGRATS one the 140! i did 130 and watching the vid it looked like my back was gonna snap, nice numbers dude!

 

[x~factor]

CONGRATS one the 140! i did 130 and watching the vid it looked like my back was gonna snap, nice numbers dude!

Thanks man. I saw the video and that 140 looked about the same as yours.
The bar stayed at the halfway point for about 3-4 seconds before finally locking it at the top. I just refused to not make it. lol

 

[x~factor]

Today is suppose to be a deload day for Squat 531 but I decided to find out my true 1 RM for squat at this point. At 173 lbs, I am obviously not as strong when I was at 185 lbs.

Squats
135 x 3
155 x 3
175 x 3
195 x 1
215 x 1***
225 x 0

Hack Squats
90 x 6
135 x 6
180 x 6
180 x 6

Cybex Plate Loaded Squat Press
180 x 8
270 x 8
360 x 8
450 x 8

SLDL
135 x 8
135 x 8
135 x 8

Icarian Standing Calf Raises
200 x 12
300 x 12
300 x 12
300 x 12

Seated Rotary Calf Raises
150 x 12
170 x 12
190 x 12
190 x 12
210 x 12

***base on this, I am adjusting my next 531 cycle to 215 lbs. Hopefully I can build on this.

 

[davegmb]

Nice workout, the westside program I'm on doesn't require you to do 1RM but I would like to know

 

[x~factor]

Nice workout, the westside program I'm on doesn't require you to do 1RM but I would like to know

For so many years I never knew any of my 1 RM, now I am obsessed with it.

 

[x~factor]

Bench (531: cycle3/deload)
95 x 5
135 x 5
135 x 5

Iso-lateral Bench Press
180 x 8
230 x 3
200 x 6
180 x 8

Chest Press (TechnoGym Machine)
110 x 12
130 x 12
150 x 12
170 x 12

Seated Push Down (Strive Machine)
110 x 14
130 x 12
150 x 12
170 x 12

Cable Pulldown
50 x 12
70 x 12
90 x 7
90 x 7

Seated Tricep Extension (Nautilus Machine)
35 x 16
35 x 16
50 x 12
50 x 12

Went to a bigger NYSC gym with more machine selections for squats and bench. Its a good change of pace.

 

[Nightowl]

just as a quick glance... you look great! I love your squats, my gosh...I think that is to happen only in my dreams, but one never knows.





Will be looking or lurking about you, trust you don't mind?!?

great going!

 

[x~factor]

Thanks for dropping by, Nightowl! I love squating, I just can't get in the grove lately to move more weight. :shrugs:

 

[x~factor]

Pullups (531: cycle1/deload)
bw x 5 x 3

T-bar Rows
90 x 12
135 x 10 x 3

Iso-lateral High Rows
230 x 10
135 x 8 x 2 (one arm)

Pullovers
50 x 10
70 x 10
80 x 8
90 x 8

Hammer Bar Curls
95 x 10 x 3

Concentration Arm Curls (Cybex Machine)
50 x 12
55 x 10
60 x 10
65 x 10

 

[ovr40]

if you dont want to interupt your training the 1 rm formula is pretty spot on, of course this would be your 1rm when you are fresh, not after anything other than warm up sets
10(reps)x150(weight)x.0333+150(weight)=199.95(1rm)
repsxweightx.0333+weight=1rm
but i understand, you cant really clame it untill you've done it.
looking forward to the deload week soon myself!

 

[jagbender]

your Workout plan is looking real solid!