X5690 (Westmere) works well in Z400. Here’s another article specifying the BIOS update:
https://www.techpowerup.com/forums/threads/new-microcode-for...
https://www.techpowerup.com/forums/threads/new-microcode-for...
Otherwise, just loading the microcode update once you get into the running OS is fine. I've never actually had a system that needed to use the former, but I've certainly used the latter.