50 Days of X-Factor Advanced: A Log by Resolve

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  1. Stout w/o man, your squats #'s are real good even though they don't seem it. I feel like Squats were always a buzzkill in my training regimen. No matter how much everything else went up I could never get my squats up to par.


  2. Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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  3. Quote Originally Posted by Resolve View Post
    So I realized that I'm strong with a false (thumbless grip) than I am with conventional grip. This has me confused as hell - I have weak THUMBS? WTF? How the heck do I rectify this?
    Probably weak grip in general. And you probably haven't even noticed it until you tried the false grip.
    Try plate squeezes: Pinch-holding some standard plates with your 4 fingers on one side and your thumb on the opposite side, squeezing and holding it until your hand fatigues and weakens. Start with lighter plates and keep working up until you can pinch-hold a 50 lb. plate for a few minutes hold.

    Also, the farmer-walks that Kleen mentioned are a fantastic grip builder.
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  4. Quote Originally Posted by fitcopforlife View Post
    Stout w/o man, your squats #'s are real good even though they don't seem it. I feel like Squats were always a buzzkill in my training regimen. No matter how much everything else went up I could never get my squats up to par.
    Long legs + Long torso do not make advantageous squat leverage!

    Quote Originally Posted by AZMIDLYF View Post
    Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.
    Next time I'm feeling adventurous I will definitely incorporate a widowmaker!

    Quote Originally Posted by thundergod View Post
    Probably weak grip in general. And you probably haven't even noticed it until you tried the false grip.
    Try plate squeezes: Pinch-holding some standard plates with your 4 fingers on one side and your thumb on the opposite side, squeezing and holding it until your hand fatigues and weakens. Start with lighter plates and keep working up until you can pinch-hold a 50 lb. plate for a few minutes hold.

    Also, the farmer-walks that Kleen mentioned are a fantastic grip builder.
    It really seems to be my thumbs/wrist extensors. I can farmer's walk 125 to a hand for 150yds. I can also pinch hold two 45s together for 20secs (but they are rubber coated which I'm sure makes it easier).

    But grip is definitely something I'm trying to work on - hence all the thick/fat grip stuff. But it seems I'm honing in on what specific part of my grip is the shortcoming. I'm thinking ill add in some wrist extensions to failure and find some other stuff to strengthen that portion of my hand.
    Bulk Performance Solutions
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  5. Quote Originally Posted by AZMIDLYF View Post
    Big R, you should throw a widowmaker in the mix for your squats. Try cranking 280x20 for sh!ts and giggles. It's a lighter weight so the form should be tits and the reps will kick your quads into high gear.
    those are nuts, im horrible at high rep squats, after me and my workout partner work up to 365 for 5, he always does a 5 repper with 405 then a 20 repper with 275... hes got me beat in the quads and hams department!
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  6. Quote Originally Posted by SwolenONE View Post
    those are nuts, im horrible at high rep squats, after me and my workout partner work up to 365 for 5, he always does a 5 repper with 405 then a 20 repper with 275... hes got me beat in the quads and hams department!
    They are killer. They can really give a nice growth spurt and help to break thru plateaus.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  7. I don't get much in the quads from squatting, but I get awesome stimulation from leg press so I am doing the best of both worlds 4 sets on leg press followed by a widowmaker for squats. My quads are nice and sore then I do my Dead lifts later in the week for the back, hams, glutes and adductors to have heavier stimulation.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Training Log -
    http://anabolicminds.com/forum/workout-logs/276206-kleen-strong-body.html

  8. Quote Originally Posted by Resolve View Post
    But grip is definitely something I'm trying to work on - hence all the thick/fat grip stuff. But it seems I'm honing in on what specific part of my grip is the shortcoming. I'm thinking ill add in some wrist extensions to failure and find some other stuff to strengthen that portion of my hand.
    You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

    I've got a grip like Magnus Samuelsson.
    Grip of steel.......Gorilla Grip!!!
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."
  9. Thumbs up


    Quote Originally Posted by thundergod View Post
    You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

    I've got a grip like Magnus Samuelsson.
    Grip of steel.......Gorilla Grip!!!
    grip strength has always been a problem of mine, those hand gripper work pretty well though to build up tendon strength.

  10. Quote Originally Posted by thundergod View Post
    You could get yourself a hand-gripper. You know....the spring between the handles thingy. Make sure to buy a decent one though, I've broke 3 of those cheap ones in the past. I broke the plastic handles on them, squeezing them TOO hard. ARGH!!!

    I've got a grip like Magnus Samuelsson.
    Grip of steel.......Gorilla Grip!!!
    Quote Originally Posted by SwolenONE View Post
    grip strength has always been a problem of mine, those hand gripper work pretty well though to build up tendon strength.
    I've considered picking up some of the "Captains of Crush" Grippers, but don't have the funds currently.

    The last couple of days have been nuts - I'm lecturing on Monday and in the middle of writing a new proposal. But I'll put an update on the last couple of workouts this afternoon/evening. I've been pleased with my performance!
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  11. Quote Originally Posted by Resolve View Post
    I've considered picking up some of the "Captains of Crush" Grippers, but don't have the funds currently.

    The last couple of days have been nuts - I'm lecturing on Monday and in the middle of writing a new proposal. But I'll put an update on the last couple of workouts this afternoon/evening. I've been pleased with my performance!
    CoC grippers are nice, I have a pair of the 150s that I use from time to time.

    congrats on your professional endeavors going well!

  12. Quote Originally Posted by SwolenONE View Post
    CoC grippers are nice, I have a pair of the 150s that I use from time to time.

    congrats on your professional endeavors going well!
    Thanks man! I'm a molecular biologist working on my PhD, so work's hectic right now.

    Anyways, this update is overdue, so let's get it underway.

    XFA Notes: I don't know if the headaches I was experiencing were due to the XFA or just stress, but in either case, they've dissipated now and are a thing of the past. Further, as I'm sure you'll see - my strength on several lifts has taken a large and unexpected jump. I'm really quite surprised at the size of the increase that I've seen in my OHP and floor press, as well as my reverse band deads.


    Highlights from Wednesday's Training:

    Overhead Press: 200x3 solid reps, with no leg drive AND no elbow pain. This is a PR for strict press.

    Floor Press: 315x3 This is the first time I've pressed more than 300 since before Christmas! My tendonitis had been the limiting factor until now. I'm still a bit neurally weak, as made clear from the 3rd rep which was a real "grinder", but nonetheless pain was minimal and form was perfect and controlled.

    Today's AM Session

    Reverse Band Deads: About 100lbs of assistance at the floor, no assistance at about 8" up.
    225x3 - Thick, Overhand False Grip
    315x3 - Thick, overhand false grip
    405x3 - Thick, Overhand grip
    455x3 - Thick, Alternate grip
    475x3 - Alternate Grip
    500x3 - Alternate grip
    545x1 - Alternate grip, held at lockout to failure
    545x1 - alternate grip, held at lockout to failure

    My grip is the weak point as had been made clear and I thought this would be a good way to overload it. Boy was I right - if you've never tried RB Deads, they get the job done lemme tell ya.

    100lb Plate Pushes: 3x25yd down and back

    Standing Calf Raises

    PM Session

    Lying Leg Curls:
    200 for 5x5 with 2sec squeeze at the top of each rep

    HS Iso-lateral Row w/2sec squeeze at top of each rep:
    2 plates per side x5
    3 plates per side x5
    4 plates per side x5
    5 plates per side x5
    6 plates per side x5

    Barbell Static Shrugs: Held to grip failure
    135 - overhand false grip
    225 - overhand false grip
    225 - underhand grip
    315 - overhand false grip
    315 - underhand grip
    315 - hook grip
    315 - alternate grip

    100lb Plate Pushes: 3x 25yd down and back.

    Meant to do some wrist extensions but I forgot. My back and posterior chain is DECIMATED. Good thing I've gotta rack of ribs with my name on it.

    IT IS VIKING FEAST TIME! WASSAIL!
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  13. well done with the weight increases, it may have taken seven years, but I think arachidonic acid has finally caught on with the majority of members on many of the larger forums.

  14. Quote Originally Posted by SwolenONE View Post
    well done with the weight increases, it may have taken seven years, but I think arachidonic acid has finally caught on with the majority of members on many of the larger forums.
    I've liked AA since the get go
    NSCA - CSCS

  15. Went camping this weekend and gave a lecture this morning - busy as hell. I will be posting an update tomorrow. Grad school is kicking my ass; I had a border line panic attack on Friday evening. :/
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  16. Quote Originally Posted by Resolve View Post
    Went camping this weekend and gave a lecture this morning - busy as hell. I will be posting an update tomorrow. Grad school is kicking my ass; I had a border line panic attack on Friday evening. :/
    Take your time man, life gets busy. The stresses of life always seem to get in the way but in the long run will be very well worth it. Keep up the good work.

  17. Quote Originally Posted by fitcopforlife View Post
    Take your time man, life gets busy. The stresses of life always seem to get in the way but in the long run will be very well worth it. Keep up the good work.
    absolutely Resolve, the log can always wait a few days to be updated, we realize how busy you are juggling a social life with grad school and everything else, no worries on our end. Hope you get everything figured out and manageable!

  18. Thanks y'all.

    So here's the run-down from Monday's training:

    XFA Notes: Water retention appears to be subsiding, but I've been feeling "tighter" than normal, particularly in the back and arms. Mood elevation has subsided, but I attribute this to outside stress.

    Monday AM session:
    Box Squats:
    135x8 - just to loosen up
    225x5
    275x5
    315x3
    365x3
    405x1 - chest fell on second rep, I just can't win with these.
    275x20 - Widowmaker, and I rocked it! I was pissed from failing with 405, and this was my redemption. Next week, I'm doing 285!

    SLDLs:
    135x5 - snatch, fat grip
    225x5 - snatch, fat grip
    275x5 - snatch, fat grip, held to failure at last rep
    295x3 - snatch, fat grip
    315x5 - snatch, overhand grip, held to failure

    All movements supersetted with seated calf raises

    PM Session:
    Superset: Parallel Grip Chins/Cable Pull-Overs
    BWx7/70x10
    +45x7/80x10
    +70x5/90x10
    +80x5/100x10
    +90x5/100x10
    - Held each rep at top for a good squeeze before lowering; this really increases the difficulty of both movements.

    Superset: Lying Leg Curls/Fat Bar Wrist Extensions
    140x10/40x15
    180x8/40x15
    200x5x5/40x5x10-15

    Superset: 100lb Plate Pushes/Fat Bar Wrist Extensions
    3x 25yrd down and back/40x3x10

    Calves.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  19. A friend of mine had dinner last night with Benedikt Magnusson. Needless to say, I am more than green with envy. And she doesn't even lift!
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

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  20. Quote Originally Posted by Resolve View Post
    A friend of mine had dinner last night with Benedikt Magnusson. Needless to say, I am more than green with envy. And she doesn't even lift!
    I heard about his recent feat of strength, insane!

  21. Quote Originally Posted by SwolenONE View Post
    I heard about his recent feat of strength, insane!
    And he did it right here in TX!
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  22. Quote Originally Posted by Resolve View Post
    And he did it right here in TX!
    I heard on rxmuscle the RC Classic was pretty epic, cant believe Coleman, Branch and Jackson didnt show up though to guest pose as they were supposed to... seems odd

  23. Update for yesterday: Bench Day

    XFA Notes: Think I'm reaching a steady state with AA - I'm not noticing major mood improvements anymore and haven't seen any huge strength increases this week, so far.

    Wednesdays AM session:

    Superset: OHP/Mini-band Facepulls
    135x5/ x15
    155x3/ x17
    185x3/ x20
    195x3/ x20
    205x3/ x20
    225x1 - this was really a push press. Had to use some leg drive and decided I'd had enough.

    Superset: Floor Press/ HS Shrugs
    225x5/ 3plates per side x12
    245x5/ 4 " x10
    275x3/ 4 " x10
    295x3/ 5 " x8
    315x3/ 5 " x8
    335x1/ 5 " x8

    HS Press:
    70 per side x15
    70 " x12
    80 " x10
    80 " x10
    70 " x10
    70 " x10

    Finished up with triceps rehab.

    PM Session:

    Superset: Incline Cable Flies/ Incline DB Curls with double contraction
    35x20/ 40x12
    45x15/ 40x12
    55x12/ 40x10
    55x9/ 40x10
    65x8/ 40x10
    55x10/ 40x8
    45x10/ 40x10
    55x10/ 40x10
    45x10/ 40x8
    45x10/ 40x8

    Finished off with some reverse fat bar preachers, hammer curls and a few giant sets of various db curls together.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  24. Quote Originally Posted by Resolve View Post
    Finished up with triceps rehab.
    What exercises are you doing for the triceps rehab?
    THE PAIN YOU ENDURE TODAY WILL PRODUCE THE POWER YOU ENJOY TOMORROW!!

    "Ye are gods, and all of you are children of the most High."

  25. Quote Originally Posted by thundergod View Post
    What exercises are you doing for the triceps rehab?
    It varies. This time I did super slow bodyweight triceps extensions with my hands on a bench, followed by light rope extensions.

    I focus on taking each rep slowly, and contracting the muscle hard through the range of motion. It's really helped a lot.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  26. subbed, sorry i was so late.
    WELL DONE IS BETTER THAN WELL SAID

  27. Quote Originally Posted by thebigt View Post
    subbed, sorry i was so late.
    How dare you?!

    Nah, man, no worries. Glad to have ya.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***

  28. Quote Originally Posted by Resolve View Post
    How dare you?!

    Nah, man, no worries. Glad to have ya.
    work nick, gotta grab all the ot the old body can take.


    btw-aa is great stuff. i see you are enjoying it.
    WELL DONE IS BETTER THAN WELL SAID

  29. Quote Originally Posted by Resolve View Post
    It varies. This time I did super slow bodyweight triceps extensions with my hands on a bench, followed by light rope extensions.

    I focus on taking each rep slowly, and contracting the muscle hard through the range of motion. It's really helped a lot.
    lifting has been a whole new ball game for me now that I carefully avoid injuries and try and eliminate nagging aches and pains, looks like your triceps are quite strong from those pressing numbers!

  30. Quote Originally Posted by thebigt View Post
    work nick, gotta grab all the ot the old body can take.


    btw-aa is great stuff. i see you are enjoying it.
    An admirable work ethic, especially in this economy. Yup, I'm liking XFA - the more I think about it, the more I think it would an awesome ancillary to an anabolic cycle.

    Quote Originally Posted by SwolenONE View Post
    lifting has been a whole new ball game for me now that I carefully avoid injuries and try and eliminate nagging aches and pains, looks like your triceps are quite strong from those pressing numbers!
    My tris are REALLY weak in comparison to what they once were, but I'm working my way back. And, I have no intention of hurting myself again - triceps isolation from here on will be primarily for the purpose of strengthening the joints and tendons.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
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