The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Always Learning IZich's Avatar
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    Rich's Road to a 1200 PL Total

    Hey all:

    Like the title says, my goal is to hit a 1200 total at ~220 lbs bodyweight, raw and natural. My goal is to hit that in 1 year, and my total now is 1040.

    Here's the original template that Tommy helped me set up. It'll probably change after a while due to tweaking, but here it is.

    Monday: DE SQ

    * Box Squats: 10 sets of 2 reps @ 45-60% of max
    * 5x5 Good Mornings
    * 5x5 Reverse Hypers
    * 5x5 Weighted crunches

    Tuesday: ME BP

    * ME Bench
    * 5x5 Kaz Presses
    * 5x5 Clean High Pulls
    * 5x5 OH Press
    * 5x5 Standing Barbell curls

    Thursday: ME SQ/DL

    * ME Sumo Deadlift (I don't have a power rack right now, so I don't know if I can do ME Squats for now?)
    * 5x5 Wide Stance Squats (maybe off a box?)
    * 5x5 Reverse Hypers
    * 5x5 Kneeling Cable Crunches

    Friday: DE BP

    * Bench: 10 sets of 3 (of 135lbs as Drew already suggested)
    * 5x5 Weighted Dips
    * 5x5 Clean and Jerk
    * 5x5 Preacher Barbell Curls

    I'm ALWAYS open to critical comments and suggestions, and I'll hear it out and consider it regardless of your age or strength.

    Thanks for stopping by.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

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  3. #2
    Always Learning IZich's Avatar
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    Thursday: ME SQ/DL Day

    ME Sumo Deadlift
    135x5
    225x3
    275x3
    315x3
    335x3
    365x1
    375x1
    390x1
    395x1
    405x1
    410x1 (new PR)
    These felt pretty good, except for the last two I had to take a break about halfway up and rest the bar on my legs sorta. I assume this is a problem with lockout strength so next week I'll ME rack pulls starting from just below this height.


    Low Box Squats (wide stance)
    135x5
    225x5
    225x5
    245x5
    185x5 (Low Box Front Squat)
    Low box squats were harder than I thought. Keeping my body tense all the way down while being on the box was a lot more taxing than regular ATF squats for some reason.


    I had to go after this to meet up with someone, so my workout was cut short. Oh well, felt pretty racked after this workout and I made a new PR so I don't feel too bad.

    DE Bench day today. Yahoo!
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  4. #3
    Ex-Manwhore KingWilder's Avatar
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    Holy 5x5 Batman! haha

    awesome job with the PR

    hella strong workout man
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  5. #4
    Always Learning IZich's Avatar
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    Friday: DE Bench

    DE Bench
    8x3x135lbs, tried pinky on rings for a little narrower grip.

    Pause Reps
    3x5x225lbs, 1 second on chest while taut then exploding back up. Hope this helps my sticking point.

    Shoulder DB Press
    50'sx5
    60'sx5
    70'sx5
    70'sx5
    70'sx4

    EZ Standing Barbell Curl
    85x5
    90x5
    90x5
    90x5
    85x5

    Close Grip Chinups 5 reps - 4 - 3 - 2 - 1

    All in all good day. Saw a smokin fine chick doing prostrated leg lifts so that was nice.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  6. #5
    phil 4:13 Bako Lifter's Avatar
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    Nice session doood. I think you might need to hit the triceps harder though. Triceps and hamstrings are two of the most important muscles in powerlifting imo. Or at least the ones that need the most work.

  7. #6
    Always Learning IZich's Avatar
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    Bako you're right. I realized mid-workout that the lame company gym that I go to (after work) doesn't have a weighted belt, then that chick distracted me. I guess I'll substitute in skulls or something instead of my original weighted dips until I can get back to college and use the university gym.

    Also, does anyone know how to stop your upper back from jumping off of the bench during DE? I'm trying with all my might to keep it pinned to the bench, but when the barbell flies up and I'm grabbing it, the momentum from the bar lifts my body up a few inches. What am I doing wrong?

    Also, when can I start using minibands for DE Bench?
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  8. #7
    Ex-Manwhore KingWilder's Avatar
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    nice lifting man
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  9. #8
    Always Learning IZich's Avatar
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    Monday: DE Pulling

    8x3 DE sumo DL at 50% (205lbs)
    3x5 Clean High Pulls (205lbs)
    5x5 Power Cleans (135lbs)
    3x8 Chinups at BW
    6-12-25 reps of 130-60-30lbs on cable bicep curl, respectively

    That's it!
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  10. #9
    Always Learning IZich's Avatar
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    Tuesday: ME Bench (utter failure)

    ME Bench
    135x5
    135x5
    225x3
    245x3
    275x1
    285x1
    295x1
    305x1 FAIL
    305x1 FAIL
    300x1 FAIL

    any form tips on my failure vid? Thanks.

    DB Rows
    70sx5
    75sx5
    80sx5
    85sx5
    90sx5

    DB Bench Press (palms facing)
    65sx15
    65sx15
    65sx15

    Kneeling ab crunches
    Last edited by IZich; 08-15-2007 at 01:25 AM.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  11. #10
    Always Learning IZich's Avatar
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    Thursday: ME Rack Pulls

    Me Rack Pulls (lowest setting on pins)
    135x5
    225x5
    315x5
    405x3
    425x3
    455x1
    465x1
    475x1
    485x1 FAIL
    I think I may have had it, but my callous ripped open on the set before. It pretty much made it painful to grip anything afterwards so excuses aside, the workout was painful.

    BB Rows
    5x5x185

    Cable Curls
    6-12-25 Rep Scheme

    Drag Curls
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  12. #11
    Always Learning IZich's Avatar
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    Friday: DE Bench

    I practiced form today with feet planted on the ground (heels too) instead of the balls of the feet. I found that the distance for my legs to travel has narrowed, so I need to figure out some flexibility issues for maximum arch.
    8x3x165 (55%)

    225lbsx11
    I wanted to test out my new form, and got 11 good ones out of it. Not bad.

    RE Squat
    225x5
    245x3
    255x3
    275x3
    225x5

    Tons of girlie exercises, 5x5 style
    Hip Adductors
    Hip Abductors
    Hamstring Leg Raise (not GHR, but close I guess)

    That's all! I'm going to a bbq tomorrow so I think I might work out again tomorrow to take maximum advantage of the protein. AW YEA!
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  13. #12
    Ex-Manwhore KingWilder's Avatar
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    awesome lookin' workout man
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  14. #13
    Always Learning IZich's Avatar
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    Monday: Speed Pulls

    8x3x225lbs Speed Pulls (sumo)

    T-Bar Palms facing 5x5 (up to 4 plates)

    5x5 BW Pullups, pullup grip/chinup grip alternating

    5x(5 reps preacher, 5 reps standing BB curls superset) - up to 35lbs per side of preacher bar

    5x5 hip adductors and hamstring things

    6-12-25 rep scheme of cable curls (can you tell i'm vain? <3 t3h biceps)
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  15. #14
    Always Learning IZich's Avatar
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    Tuesday: ME Board Press

    2-Board Press
    225x5
    245x5
    275x1
    285x1
    295x1
    305x1
    315x1
    320x1
    325x1
    330x1
    335x1
    340x1
    365x1 FAIL

    My first time using boards! I have vids that I'll upload later. But yeah I had to start really low to get the feel for it, and I ended up doing a whole mess of singles. I'll start at 315 next time.

    BB Rows 5x5

    DB OH Press 5x5

    Tricep Cable Extension 5x5

    NG Pullups 2x5
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  16. #15
    El Jefe DoUgL@S's Avatar
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    Nice board presses. Did you get the 2board from Elite or did you make it yourself?

    Also, about your question about the benching on DE day, you need to use more weight if you are coming off the bench. Currently you r max is 295 unequipped, so shoot for at least 50%, I would try 185 instead of 135 and see how you feel. As long as you can explode up with good form your golden.

  17. #16
    Always Learning IZich's Avatar
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    Thanks a lot, Doug. Tomorrow's my DE bench day so I'll put up 185 and see how I feel. I made the boards myself from 2x6's. Ghetto but it works! When Youtube is back up and running, I'll make a thread on the PLing forum for form critique.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  18. #17
    Always Learning IZich's Avatar
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    Thursday: ME Sumo Pulls

    135x5
    225x5
    315x5
    335x3
    365x1
    375x1
    385x1
    400x1
    405x1
    410x1
    415x1 (New PR!)
    420x1 Stalled mid lift; got it up but I won't count it.

    I am finally figuring out what it means to start off explosively, and so I think that helped me a lot with my ME pulls. I used to slowly apply force until the weights came off the ground, but today I focused my entire brain on exploding off of the ground like Satan himself was under my feet.

    Conventional DL off of 1" box:
    315x8 (still exploding - I think even THAT's a PR)


    BB stuff
    3x8's today (not 5x5's) of:

    BW Chinups
    Hip Abductors (girlie machine)
    Horizontal Cable Row
    Hammie curls (girlie machine)
    6-12-25 reps of Cable Hammer curls with rope, pulling all the way past the face.

    So YAHOO for the new PR. \
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  19. #18
    Gaglione Strength Chris Rodgers's Avatar
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    Nice job on the sumo PR.

    Why the hell did you make so many small jumos before you hit it though? Did you have no idea what you were going to be attempting?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  20. #19
    phil 4:13 Bako Lifter's Avatar
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    Freakin sick 2-boards IZich. And ya, that looks like a lot of unneccesary pulls at and above 400, but maybe you didn't know what you were going to be attempting like CR said?...

  21. #20
    Always Learning IZich's Avatar
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    Yeah, to be quite honest I don't know how to approach the end of the ME days.

    What would you guys do if you knew you could pull 400 for sure?

    Maybe if I didnt take such small steps, I would have pulled a bigger number.

    I'm also kinda thinking about next week's ME bench day already. Since I pressed off of 2-boards, would it be smart to drop down to a 1-board in prep for a full ROM ME attempt the week after?
    Last edited by IZich; 08-24-2007 at 12:37 AM.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  22. #21
    El Jefe DoUgL@S's Avatar
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    If it were me, and I had just gotten a 415PR, congrats by the way, I would try something like the following:

    135X6, 225X3, 315X3, 345X3, 375X1, 405X1, 420X1

    I think that there is a happy medium between not enough sets i.e. below 5, and too many i.e. when it affects your PR attempt.

    Regarding ME bench, stick to 2 boards for up to 3 weeks if you want, I really do not see the need to do 1 boards as a transition to doing no board ME bench unless you are addressing a sticking point issue.

    I am sure more knowledgable people will chime in.

  23. #22
    Always Learning IZich's Avatar
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    Friday: DE Bench

    DE Bench
    8x3 of 185lbs

    RE Bench work
    3x8 225lbs, touch'n'go

    BB-style work

    5x5s of:
    T-Bar Rows double overhand grip
    Weighted Side Bends
    Kaz Presses (up to 2pps)
    BW Pullups
    Cable Crunches

    6-12-25 rep scheme: Rope Tricep extensions

    3x15 of declined leg lifts, then 1 set iso holds x5

    Thanks Doug for the advice.
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  24. #23
    Always Learning IZich's Avatar
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    Quote Originally Posted by DoUgL@S View Post
    If it were me, and I had just gotten a 415PR, congrats by the way, I would try something like the following:

    135X6, 225X3, 315X3, 345X3, 375X1, 405X1, 420X1

    I think that there is a happy medium between not enough sets i.e. below 5, and too many i.e. when it affects your PR attempt.

    Regarding ME bench, stick to 2 boards for up to 3 weeks if you want, I really do not see the need to do 1 boards as a transition to doing no board ME bench unless you are addressing a sticking point issue.

    I am sure more knowledgable people will chime in.
    I actually am addressing a sticking point issue - now that you know this, would you advise dropping to a 1 board next week?
    6'2" | 215 lbs

    B320 S315 D440 = 1075
    The Road to 1200
    I'm always open to suggestions and critique, so stop by and help a brother out!

    "Determination is the wake-up call to the human will." - TR

  25. #24
    Ex-Manwhore KingWilder's Avatar
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    in response to the amount of boards, it generally is a good idea to base it on where your sticking point actually is. For some people this could be 1 board, or 2, or even 3. Personally I go with a 2 board and have even used a 3 occasionally (never a 1 board though)

    workouts looking good, congrats on the PR
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  26. #25
    GGGrrrrrrr minotaur70's Avatar
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    I choose 2 boards per session- normally a 2 and a 4. You can go for the sticking point, but I also like a high board heavy- this seems to help be handle heavy weight and hammers the top end which I think is important if you use a shirt.

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