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. #101
    Senior Member littleman19's Avatar
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    Sunday- Back & Bi's

    T-Bar Row (using 35lb plates)

    115x8
    150x8
    185x8
    220x8
    220x8
    220x8

    1-Arm DB Row (each arm)

    80x6
    95x6
    110x6

    Reverse Grip Lat Pulldown

    145x10
    160x10
    175x10

    H-Rolls


    25sx20
    30sx12
    30sx12
    20sx30

    Bicep Curls suppersetted w/ band pull aparts

    Done. Got some good work in. Excited about tommorrow, doing ME Reverse Band Squats & I have a training partner to push me. Wooh!! I get one every 15 workouts or so haha. Should be fun .
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  2. #102
    Senior Member littleman19's Avatar
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    Monday- ME Lower

    Reverse Band Squat (belt- first time trying these)

    45x10
    135x5
    185x5
    225x5

    (add monster mini's and mini's--band were stretched only about 3in at the top. tension was ~20 at the top and ~60 at the bottom)

    275x3
    315x2
    355x1
    385x1 (PR-video)
    405xmiss (should have gotten this . i unracked and walked the weight out but the bar was leaning a bit to the left so i re-racked the weight, re-positioned myself, re-unracked and walked out the weight, and squated. by this time, my legs were dead and i missed the weight out of the bottom)

    Pullthroughs

    80x10
    95x10
    95x10

    Weighted Hyperextensions

    3 sets of 10

    Weighted Crunches

    Done. Reverse bands were really fun. I plan on deloading tommorow and Thursday then hitting it hard Saturday and next Monday.


    Video

    http://www.youtube.com/watch?v=BC240VSYzzA
    Last edited by littleman19; 07-28-2008 at 05:39 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  3. #103
    Senior Member littleman19's Avatar
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    Tuesday-DE Bench

    So I had planned for this to be a deload day, but then I read up on this training method called "Compound Exercise Overload" which is combination of Speed bench (10 sets of 3) and repeation bench. Basically you start at a weight you have do about 6 reps of. You do 3 reps every 20 seconds until you only get 1 or 2 reps. Then you drop 10 pounds and continue the process for 45 minutes. You get so tired (believe me, it is tiring) that it's hard to push the lightest weight, unless you push it in the exact groove your supposed to follow when you bench. I swear, it was crazy. By the time I got to 140 (which didn't take long), i thought "this is ridicoulous, it's only been 8 min and i'm already done to 140". While trying to push the weight up, I moved the bar lower about 3'in and the bar flew up. I was thinking, wtf? I had been having to drop weight really quickly because I was so fatigued and all the sudden I find this groove and it was back to regular speed bench for 10 or so sets. for the rest of the time, it was all about hitting this grove. if you missed it at all, there was no recovery. Great workout that really made me rethink my bench form.

    Bench (20 sec rest)

    190x3 x 4
    190x2
    180x3 x 2
    180x2
    170x3 x 1
    170x2
    160x3 x 2
    160x2
    150x3 x 2
    150x1
    140x3 x10 (where i first found the groove)
    140x2
    130x3 x ~9 (stopped really counting sets at this point- barely had enough time to breath)
    130x2
    120x3 x ~10
    120x2
    110x3 x ~2
    110x1 (missgroved it on the 2nd rep. that's how fatigues your muscles are, if you don't find the exact groove at this point and go a little off track, your done)
    100x3 x ~11 (45 min time up)
    2 min rest
    100x16 (failure- your so fcuked up and tired right now it takes everything out of you)
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  4. #104
    Senior Member littleman19's Avatar
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    Thursday- Deload Lower

    Front Squat (belt)

    45x6
    95x5
    135x3
    185x1
    225x1
    260x1
    280x1 (worked up to ~90% and stopped)

    Speed Deadlift

    135x5
    225x1
    275x1 x 6
    315x1 x 3 (video)

    Ab work

    Done. Happy with the workout. Haven't done front squats in over a year, but they felt strong. I think I'm good for ~315. Never done speed deads before either, but the speed seemed fine. Just knocked out all the assistance work and did some ab work.


    Video
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  5. #105
    moar nao fooz's Avatar
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    really nice job dude, on the squat and deadlift. very strong for your weight, no doubt.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  6. #106
    Senior Member littleman19's Avatar
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    Quote Originally Posted by fooz View Post
    really nice job dude, on the squat and deadlift. very strong for your weight, no doubt.
    thanks fooz, your a pretty strong lifter yourself.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  7. #107
    Senior Member littleman19's Avatar
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    Saturday- ME Bench

    Bench

    45x20
    95x5
    135x3
    175x1
    195x1
    215x1
    225x1 (smooth rep- form's looking a lot better. Stopped here because I wanted to fully max out using Reverse-Grip)

    Reverse-Grip Bench (first time maxing on these)

    155x4
    185x1
    200x1
    210x1 (PR- Wooh very happy about this)

    Floor Press

    185x9

    Weighted Dips

    85x2
    100x1
    115x1
    115x2 (PR +1)

    Pressdown Drop Set:

    70xfailure
    50xfailure
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  8. #108
    Senior Member littleman19's Avatar
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    Sunday- Back & Shoulders

    Barbell Rows

    warm-up
    135x8
    145x8
    145x8

    1-Arm DB Row

    85x6
    100x6
    110x6
    110x6

    DB Shoulder Press

    50x6
    60x6
    70x10

    H-Rolls

    30x12
    30x12
    25x20
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  9. #109
    Senior Member littleman19's Avatar
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    Monday- ME Lower

    Box Squat (~2'in below parallel. Long pause on the box ~2 sec)

    135x5
    185x3
    225x2
    285x1
    305x1
    325x1 (PR-good speed)
    345xmiss (relaxed and didn't keep tight while on the box)

    Rack Pull (2'in below knees)

    225x3
    315x2
    385x1
    455x1
    485x1 (PR +10)
    500x1 (PR +25! Woooh most weight I've ever moved!)

    Pullthroughs

    80x10
    95x10
    95x10

    DB Shrugs

    80sx20
    80sx20
    80sx20
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  10. #110
    Senior Member littleman19's Avatar
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    Tuesday- DE Bench

    Bench (mini's doubled)

    45x20
    95x5
    115x3 x10
    130x1
    145x1
    165x1 (not extremely fast but good speed- very smooth)

    DB Bench

    70sx5
    85sx8
    60sx24
    60sx19

    JM Press

    80x10
    100x10
    110x8
    110x8

    Band Press downs (monster mini's)

    3 sets of 8
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  11. #111
    Senior Member littleman19's Avatar
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    Wednesday- Back & Shoulders

    Barbell Rows


    warm-up
    135x7
    150x7
    160x7 x 3

    Barbell Military Press

    115x3
    135x3
    150x3
    160x1
    170xmiss

    1-Arm DB Row

    85x6
    100x6
    115x6 (+5)

    H-Rolls

    30sx15
    30sx15
    25x20

    Extra rotator cuff stuff (worked'em hard- couldn't raise my arms after I was done)
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  12. #112
    Senior Member littleman19's Avatar
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    Thursday- DE Lower

    Ace Briefs- first time trying these out. they were a bit small and took about 30 minutes to get on all the way up by my self. i used water on the legs to help it stretch a bit and slide, but it didn't help to much. i didn't get a pic, but my thighs stuck out about an inch all the way around where my legs met the bottom of the briefs.

    Box squats (~3'in below parallel- light bands wrapped around 6'in bases 3 times + mini's doubled. ~180 at the top and ~80 at the bottom)

    warm-up
    155x2 x 2
    175x2 x 8 (wow this was heavy but speed was good)

    Deadlift (just seeing how they felt in the briefs)

    135x5
    225x5 (very easy- briefs are great out of the bottom)

    briefs off- christ i thought this would be easier than putting them on but it took me about 10-15min to get them off. ridicoulous.

    Weighted Hyperextensions

    3 sets of 10

    Weighted Abs

    3 sets of 15

    done. loved the briefs, just didn't love putting them on and taking them off. does anyone have any tips for stretching them a bit and getting them on and off? i'm sure with a partner it's a bit easier, but i lift at a YMCA so its not always easy finding help, especially when i'm asking them to help me put on some briefs
    Last edited by littleman19; 08-07-2008 at 05:55 PM.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  13. #113
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    nice lifts, i read something about a reverse grip bench...

    is that what i think it is? sounds dangerous...

  14. #114
    Senior Member littleman19's Avatar
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    Quote Originally Posted by frank View Post
    nice lifts, i read something about a reverse grip bench...

    is that what i think it is? sounds dangerous...
    ya its pretty much what the name implys. i don't think they are any more dangerous than regular bench as long as you don't drop the bar on yourself . it really isolates the triceps. i like it better than close-grip bench because my elbows tend to flail out when the weight gets heavy. here's a vid of someone doing some

    Video
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  15. #115
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    Quote Originally Posted by littleman19 View Post
    ya its pretty much what the name implys. i don't think they are any more dangerous than regular bench as long as you don't drop the bar on yourself . it really isolates the triceps. i like it better than close-grip bench because my elbows tend to flail out when the weight gets heavy. here's a vid of someone doing some

    Video
    ok say i can do 165 for 8 reps flat back, how much weight should i use for reverse grip? like 95 to try it?

  16. #116
    Gaglione Strength Chris Rodgers's Avatar
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    Glad the briefs worked out for you.

    Having someone to help pull them up definitely helps. Other things are baby powder and suit slippers. You can order the suit slippers from pretty much any gear company and they help a lot.


    Why were you squatting off such a low box? It must've been hard as hell to hit that box in those briefs.

    I really try and pull the bottom leg opening of the briefs up a bit so I can get my knee out easier too. I just dig my fingers in there and try and pull up while pulling your skin out. Gear is not comfortable.
    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

  17. #117
    Senior Member littleman19's Avatar
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    Quote Originally Posted by frank View Post
    ok say i can do 165 for 8 reps flat back, how much weight should i use for reverse grip? like 95 to try it?
    Like any new exercise, start light and slowly work up to something heavy that your comfortable with. You may have super strong triceps and/or find a good groove to be able to do close or even more than your flat back or it could be much less than what you can do on flat back. 95lb sounds like a good starting weight. once you start working up, have a spotter so you don't dump the weight.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  18. #118
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Glad the briefs worked out for you.

    Having someone to help pull them up definitely helps. Other things are baby powder and suit slippers. You can order the suit slippers from pretty much any gear company and they help a lot.


    Why were you squatting off such a low box? It must've been hard as hell to hit that box in those briefs.

    I really try and pull the bottom leg opening of the briefs up a bit so I can get my knee out easier too. I just dig my fingers in there and try and pull up while pulling your skin out. Gear is not comfortable.
    thanks chris. i think i'll try baby powder next time or maybe just wearing some spandex material underneath to help it slide up. i ripped so many leg hairs out and lost a bit of skin pulling it up i was just messing around with getting depth in the briefs. Didn't have to much touble breaking parallel so i figured i'd do some lower box squats and get a good feel for the briefs out of the bottom. thanks again for the briefs .
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  19. #119
    Senior Member littleman19's Avatar
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    Saturday- ME Bench

    Bench

    45x20
    95x5
    135x3
    165x2
    195x1
    215x1
    225x1
    235x1 (PR+5 rough rep)
    235x1 (switched from medium to wide grip-a bit smoother)
    225x1 (wide grip)
    205x4 (wide grip)


    Illegal Wide Grip Bench


    135x25
    135x25

    Kaz Press

    135x10
    135x10
    135x8

    Tricep Pressdown


    3 sets of 10

    Good workout. I wanted to mess around with my grip going a bit wider w/ pinkies on the rings and i see some potential in it. i'm going to start training wide grip a bit more and see how thing go.

    btw...tommorows ME sumo deads in the new briefs
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  20. #120
    Gaglione Strength Chris Rodgers's Avatar
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    Nice benching man! When do you think you will consider getting ready to compete? Do you think you will stay @148 or are you trying to grow right now?


    I just want to tell you that you are light years ahead of where I was when I started powerlifting and I was older than you. Good work, you are definitely gifted.
    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

  21. #121
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Nice benching man! When do you think you will consider getting ready to compete? Do you think you will stay @148 or are you trying to grow right now?


    I just want to tell you that you are light years ahead of where I was when I started powerlifting and I was older than you. Good work, you are definitely gifted.
    thanks chris, i don't think i'm going to compete any time soon. not too many competitions near me unless i started competing with my high school again, but my school coach is a douche and i don't want to deal with him. i would have to lift with the team and follow his training routine which i don't progress very fast with. but i do plan on staying in the 148lb class. maybe going up a few more pounds but keeping it under 160. i kind of have a crazy idea of setting the nation bench press record for 17 years olds which is 340@148. i need to start getting in the shirt more.
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  22. #122
    Senior Member littleman19's Avatar
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    Sunday- ME Lower

    Put on Ace Briefs- a lot easier putting them on this time. wore under arm underneath and that stopped it from ripping out any hair

    Deadlift (briefs + belt)

    135x5
    225x3
    295x1
    345x1
    385x1
    415x1 (PR+10 video)
    445x1 (PR+40 video)


    briefs off

    Overhead Squat

    115x5
    135x5
    165x5

    1-Arm DB Rows

    85x6
    100x6
    115x6
    90x20

    done. good workout, very happy w/ the deadlifts. Onward to 495

    415x1

    Video



    445x1

    Video
    Weight: 160 (148lb class)
    Height: 5'6
    Age: 17
    Powerlifting Journal

    AWPC Worlds Teen Champ @ 148
    Squat 562 Beanch 319 Deadlift 507 Elite Total 1388

    Gym records (Single-ply lifter)
    Squat 600 Bench 354 Deadlift 560

  23. #123
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
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    Nice pulls! Looked real strong!
    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

  24. #124
    moar nao fooz's Avatar
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    ****ing outstanding bro. Seriously, i'm astonished. 445 amazing pull my brotha.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  25. #125
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    bro do you know the raw bench record for 15/16 years old and 132 or 148?

    or can you point me in the direction to fin dit?

    thanks

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