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

Itís 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. #1226
    mrelwooddowd Patz's Avatar
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    My nephew was at the house yesterday and talking about his 375lb deadlift again. He really wanted to go downstairs and workout so I went down with him. First, he got under the bar for squats. I set the pins and rack height and he went at it with 115. It was as if someone took a damp egg noodle and stood it up, then just let go. It was hard to watch, so I suggested we try something else.

    Then came bench. He told me his best ever is 275. He's 18, about 5'6" and weighs 135lbs..lol. So he puts 75 on the bar and reps it a few times. I could tell already that 275 wasn't even remotely a possibility. He gets 95 on there. I use the rack pins as a bench spotter so I set them up for him too, and stood behind him but not in a real spotter's position--it was 95lbs and he benches 275. He then proceeds to do two shaky reps of 95, then loses control and the bar falls off to the right. I grabbed it and put it back before an epic crash occurred as he squirmed around under it..lol. So he tries again a few minutes later and the same thing happens, so I gave him a few pointers and his reps improved. It was clear that he couldn't bench more than 115 or so on his best day.

    Then he says "so what do you deadlight with?." I said.."huh?", and he asks where my deadlift bar is. With a confused look on my face I point to the barbell and he's like "oh..I've never tried it with that kind. We use this other one (*proceeds to make a diamond shape around his waist*). I'm like "oh, you use a traps bar." His 375, although still a farce, is at least becoming a slightly less absurd lie. So he gets setup, and I try to give him a couple quick pointers, such as dragging it up the shins and not letting his hips shoot straight up. He actually did decently ok for the first try.

    So here's the thing..One rep at a time, he worked his way up to 265 for a single, then failed to lock it out a couple times before calling it quits. Not 375, obviously, but it was still double bodyweight. I found that really impressive, and mentioned that being "not very tall" (because I don't like to call people short) was actually an advantage for deadlift. The thing that drives me crazy about all this is that he's got real potential at his age and size, yet he makes up these stories. He should be extremely proud of a DBW lift after only 6 months of lifting and with bad form and just leave it at that. No need for the stories, ya know? he's old enough that it probably wouldn't do much good, but I kinda wish I lived closer to him and his brother (16) so I could give them a little male role model guidance. Plus, they do chores around the yard for me.LOL
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  2. #1227
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    Hey, watched those squat videos. You do a great job of breaking at the hips and arching hard, but then you sit straight down. Looks like your hips/adductors are probably a bit tight. I'd guess some mobility and possibly at least starting with a box could get you sitting back a bit and using more of your posterior chain.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  3. #1228
    mrelwooddowd Patz's Avatar
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    Deadlift (70/80/90% of 90% of 1RM)

    205 x 3
    230 x 3
    260 x 6

    Not too bad considering my recent back pain and minimal deadlifting for about three weeks. It felt good. No pain. Went kinda slow but I expected as much. I could have nutted out a couple more but figured I'd just walk away with a victory and a good back..lol
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  4. #1229
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by ljosaitis View Post
    Hey, watched those squat videos. You do a great job of breaking at the hips and arching hard, but then you sit straight down. Looks like your hips/adductors are probably a bit tight. I'd guess some mobility and possibly at least starting with a box could get you sitting back a bit and using more of your posterior chain.
    I appreciate you watching. What do you mean by sitting straight down? Are my knees still coming forward too early? And I guarantee my hips are jacked up. 14 years working behind a desk..lol. I'd love to be able to do something more about it.

    edit...I think I see what you're saying. I'm hitting the end of my ROM for the reach backward before I should be, right? I can try it again next session and see if I can do any better but I think that's about all I have at the moment, and I'm really having to sink down there just to get the depth I'm getting.
    Last edited by Patz; 04-29-2014 at 10:00 AM.
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  5. #1230
    Who me? Chubrock's Avatar
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    Do a lot more mobility work prior to squatting. You've gotta get those hips flexors and groin loosened up enough. Big improvement from what I saw before. Keep working on it. You've got to continue pushing your hips back some in order to stretch the glute and hamstring and provide yourself with some pop outta the hole.

    Fuck, fight, or hold the light.

  6. #1231
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    Here's a better analysis. http://i.imgur.com/891I1aG.jpg What I'd recommend is to adopt traditional westside DE lower days.. ie 50-70% bar weight, about 25% in bands, 12 doubles EMOM to a below parallel box. For your situation, work the mobility first and try as hard as you can to sit to the BACK of the box (and make sure your feet are well enough in front of it) and avoid plopping. You'll feel the last (for you) maybe 5" your weight shifting forward. As you fight to get your butt back you'll have to lean over, unless you can open your hips. so as you work up toward your goal weight, feel all that and feel what needs to stretch to not plop. For instance, squat to the box, once sitting push your butt back until your shins are perfectly parallel. Now arch hard and lean forward like a seated good morning until your groin is feeling super tight. Then push your knees out MORE. Do that a bunch and you'll get to the box in the right position.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  7. #1232
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Do a lot more mobility work prior to squatting. You've gotta get those hips flexors and groin loosened up enough. Big improvement from what I saw before. Keep working on it. You've got to continue pushing your hips back some in order to stretch the glute and hamstring and provide yourself with some pop outta the hole.
    Gotcha. I'm on it. It's amazing how over the years I tweak and tweak my form then still find out I've got a legitimate issue..lol. I guess it's because I've never worked out with someone in person who knew anything. Plus, I obviously don't video enough.
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  8. #1233
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by ljosaitis View Post
    Here's a better analysis. http://i.imgur.com/891I1aG.jpg What I'd recommend is to adopt traditional westside DE lower days.. ie 50-70% bar weight, about 25% in bands, 12 doubles EMOM to a below parallel box. For your situation, work the mobility first and try as hard as you can to sit to the BACK of the box (and make sure your feet are well enough in front of it) and avoid plopping. You'll feel the last (for you) maybe 5" your weight shifting forward. As you fight to get your butt back you'll have to lean over, unless you can open your hips. so as you work up toward your goal weight, feel all that and feel what needs to stretch to not plop. For instance, squat to the box, once sitting push your butt back until your shins are perfectly parallel. Now arch hard and lean forward like a seated good morning until your groin is feeling super tight. Then push your knees out MORE. Do that a bunch and you'll get to the box in the right position.
    Ok. Thanks. I've got some spare wood in the shop to make one. I was thinking this morning that I really don't have any incentive to keep doing the squat portion of 5/3/1 and this needs corrected asap. I feel like I've got a lot of lost potential, and it explains why my numbers still kinda suck. A lot of it has just been my inconsistency over the years, but obviously I'm not taking advantage of what I'm capable of doing when I'm doing it.
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  9. #1234
    mrelwooddowd Patz's Avatar
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    Bench Press (70/80/90% of 90% 1RM)

    155 x 3
    175 x 3
    200 x 2

    DB Fly

    30's x 8, 8, 8

    GHD sit-up

    8, 8, 8

    Dips

    5, 5, 5

    Ran 1.5 miles. Took about 18 minutes, including walking the first 200m. I'm picking back up a little endurance, but this brutally cold winter killed me. I should consider getting another treadmill before next winter. I know I'd use it.

    200 x 2 sucks, since six weeks ago I did 200 x 5, but again, the dumped accessory work and diet change has hurt me a bit. Added back in the accessory work, and still tweaking the diet. Weight this morning was 208 though. Down 10 in the last 4 weeks. Feelin good about that.
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  10. #1235
    Paul killxswitch's Avatar
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    Bummer about the bench but it seems like you'll adjust and push through that. Just figure out the right tweaks. And hey you've lost 10 lbs, that could have an effect too, right?

    What are your thoughts on Crossfit Endurance? Do you incorporate any of that stuff into your running?

  11. #1236
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    ya man keep up the video and take advantage of technology to see if your positions are improving
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  12. #1237
    Who me? Chubrock's Avatar
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    What, exactly, are your goals right now Pat?

    Fuck, fight, or hold the light.

  13. #1238
    mrelwooddowd Patz's Avatar
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    Paul - I've seen some of the endurance workouts and stuff over the years, but with running at home right now I'm either doing steady pace runs of 1-2 miles (depending on how much time I have) and 400m intervals. My main thing is that I just need to get a nice fatigue and sweat going. If I don't, I get anxiety and stress, then my routine will slowly go down the tubes. It's always been this way. I swear I'm not whining. I'm always a happy person. That's just how my brain works I guess. I like to write it all down so I can come back later and laugh at all the dumb shit I say. They had an endurance workout at our gym but those always seemed to be something that would hinder my progress on the weights. I tend to do my cardio around my lifting or soreness from lifting.

    LJ - I shall do that. Chubs has been on me enough about taking video recently so I can't let him down..lol

    Andy - I suck at goals (obviously), but..

    -Keep anxiety under control
    -Get and stay lean
    -Slowly get stronger, and/or maintain a decent amount of strength
    -stay injury free as much as possible
    Last edited by Patz; 05-02-2014 at 12:41 PM.
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  14. #1239
    Who me? Chubrock's Avatar
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    Alright brother...first things first. Those should all be things that take place while you hit your goals. You gotta come up with something specific to shoot for. That will help you control your programming so that you're as productive as possible.

    Fuck, fight, or hold the light.

  15. #1240
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Alright brother...first things first. Those should all be things that take place while you hit your goals. You gotta come up with something specific to shoot for. That will help you control your programming so that you're as productive as possible.
    Man I'm struggling to come up with goals. Other than saying "I want to be able to bench/squat/deadlift x pounds by x time" I really don't have anything else to shoot for other than general quality of life and not being fat. Those are pretty important to me so I guess that's why my goals above were what they were..lol. I guess I'd like to work on my explosiveness for softball a bit and put up a decent 5K time.

    Lifting-wise, a 325 Squat, 240 bench and 350 deadlift by year's end should be reasonable. I would also like to get back to full cleans but I guess they'd need to be on squat day. That would be total jelly legs.


    Did some shoulders today

    Pressed 5/3/1 reps at 95% of 90% of 1RM. 100 x 5, 115 x 3, 130 x 3. I'm not sure if 130 x 3 is a PR or not. That last rep was a doozy. I completely stalled for a few seconds so I poked my head through and it got moving again. I'm really getting to be a last rep specialist these days..lol

    Did accessory sets and abs.
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  16. #1241
    Who me? Chubrock's Avatar
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    At least you've set you some numbers to hit. Give yourself something concrete to shoot for. Once that is done look at the programming and see if it's ideal for what you want...

    Fuck, fight, or hold the light.

  17. #1242
    Paul killxswitch's Avatar
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    Good pressing. How far apart are your feet on those?

  18. #1243
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by killxswitch View Post
    Good pressing. How far apart are your feet on those?
    I have 7 ft or so ceilings so it's all done seated. I don't know how that'll transfer over to standing when I eventually move my stuff upstairs.
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  19. #1244
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    At least you've set you some numbers to hit. Give yourself something concrete to shoot for. Once that is done look at the programming and see if it's ideal for what you want...
    I'll do that. I've got some pre-planning to do anyway. I've mostly abandoned the whiteboard recently and just been writing over top of the previous cycles.

    Bench (yesterday) 75/85/95% of 90% of 1RM
    160 x 5
    185 x 3
    210 x 1

    DB Fly

    30's x 8, 8, 8

    GHD Sit-up

    12, 12, 12

    Dips

    BW x 6, 6, 6

    also did a run on Wednesday

    210 x 1 is a little disappointing. I may have had one more in me. No big deal though. I'm optimistic about it.

    Back is driving me nuts. Been doing extra stretching and NSAID doses.
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  20. #1245
    Paul killxswitch's Avatar
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    What's up with your back?

  21. #1246
    Who me? Chubrock's Avatar
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    ^^^ +1

    Fuck, fight, or hold the light.

  22. #1247
    mrelwooddowd Patz's Avatar
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    Lol..sorry for the drama. It's always been a problem since 7-8 years ago but I got some PT a couple years ago and slowly got it feeling good most of the time. A couple weeks ago though it really started bothering me again. I get sharp pains when I move a certain way. Even at my best I've gotten that specific pain after being on my feet working all day but now it's constant. After some research I think it's my Psoas Major. I also think it's causing or is a result of my hip flexor tightness. My pain runs down the lower left side and around my hip. That's the exact way that muscle runs. And it's no surprise that the same hip opener stretches I've been doing are providing some relief. I've been stretching it 3-4 times a day. I sound like a frickin hypochondriac lately. I'd go back to PT but they'll just give me ultrasound cortisone treatments and a stretching routine.

    shoulders deload then worked on squats some more. I took a couple more videos and I still can't get far enough back before my knees start moving forward. What sucks is, I can tell that as soon as I get that right I'm gonna have a much easier time moving the weight.
    Last edited by Patz; 05-13-2014 at 03:24 PM.
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  23. #1248
    mrelwooddowd Patz's Avatar
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    Back is feeling pretty good. Did a run this morning. Might deadlift tomorrow if I still feel good.
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  24. #1249
    Who me? Chubrock's Avatar
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    Gotta keep that back healthy. Trust me bud.

    Post up more videos.

    Fuck, fight, or hold the light.

  25. #1250
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Gotta keep that back healthy. Trust me bud.

    Post up more videos.
    It's like...priority 1 in my life..lol

    I'll post up one from my last squat session.

    Workout today..bench and deadlift de-load.

    Since I didn't actually LOAD on deadlift the past couple weeks, I just did some sets to see how my back feels and it felt fine, so I threw in some power cleans after.

    Bench

    95 x 5
    115 x 5
    125 x 5

    2 sets of GHD sit-up x 12

    Deadlift

    95 x 5
    125 x 3
    165 x 3
    195 x 5

    Power Clean

    95 x 5
    125 x 5
    140 x 5

    Played some fast drum songs between power clean sets. Yo'd be surprised at how taxing fast drumming can be. It was like a musical crossfit WOD.
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