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. #126
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Nice pulls! Looked real strong!
    thanks chris! the briefs really helped out of the bottom. i think with a bit of practice i'll pull 5 plates by the end of the year.

    Quote Originally Posted by fooz View Post
    ****ing outstanding bro. Seriously, i'm astonished. 445 amazing pull my brotha.
    thanks fooz. hopefully i won't break my finger and have to drop weight

    Quote Originally Posted by frank View Post
    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
    i don't know if they keep track of raw bench records for 15/16 year olds, but you can find all the equipped records here under athletes and then records

    http://www.usapowerlifting.com/
    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. #127
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    you sure those are equipped? the bench is only 238 for 132

  3. #128
    Senior Member littleman19's Avatar
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    Quote Originally Posted by frank View Post
    you sure those are equipped? the bench is only 238 for 132
    ya i'm pretty sure it's eqquiped. 238 raw and paused @132 for a 15/16 year old would be quite impressive, but if you look under the federal rules your allowed to wear single-ply gear so ya, i think its equipped
    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. #129
    Senior Member littleman19's Avatar
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    Tuesday- Deload Bench

    Speed Bench (Paused)


    45x10
    95x5
    135x1
    155x1
    175x1
    185x1 x 3

    DB Press

    75sx8 x 3

    DB Pullover

    80x10 x 3

    Light band Lateral Pulldowns (i don't know these are called but you throw a band over a chin up bar or whatever, pull it down keeping your arms to your sides and elbows locked)

    3 sets of 10

    done. nothing special, just deloading. kept all sets 4-6 reps short of failure
    Last edited by littleman19; 08-12-2008 at 01:49 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

  5. #130
    Senior Member littleman19's Avatar
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    Thursday- DE Lower- only got 3 hours of sleep last night but still had a good workout. i had to stay up and finish my thesis paper do this morning. i started my research in January and slacked off a bit over the summer because i was traveling so much. i worked on that thing over 14 hours yesterday and i'm glad its over

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

    warmup

    175x2 x 4
    205x2 x 8 (good speed- bar was bending on the way up )

    Rack Pull (2'in below knees)

    225x3
    315x3
    385x1
    455x1
    510x1 (PR +10)

    Pullthroughs

    95x15
    95x15

    done. plan on getting in gear saturday for bench and also maxing out on squat in briefs sunday or monday. should hit a huge PR seeing as I haven't maxed out yet on squat since i started doing them ~6 weeks ago after not squatting over a year because of back issues.
    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

  6. #131
    Senior Member littleman19's Avatar
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    Saturday- ME Bench

    Bench

    warm-up

    put on f6 (first time in shirt in almost 3 months)

    215x1 (didn't bring any boards so i just brought it down as much as i could)
    245x1 (no touch)
    265x1 (touch)
    285x1 (touch-good, solid lift)
    285xmiss (wide grip- got it to touch and it flew off my chest but i couldn't lock it out. i think i have to stick with my normal grip)

    shirt off (messing around with different grips)

    225x1 (wide grip- ok speed)
    225x1 (medium- better speed)
    225x1 (normal- best speed)
    230x1 (normal- smooth rep)
    235x1 (normal- slow, tied pr from last week )

    Illegal Wide-Grip

    145x20
    155x20

    DB Rolling Ext

    60sx12
    60sx12
    60sx12

    Weighted Dips

    bw+100 x1
    bw+110 x1
    bw+120 x1

    1-arm DB rows

    90x5
    105x5
    115x5

    done. lots of benching today and feeling out differnt grips. i think i'm going to continue messing around for the next few weeks and see if i get any better at wider grips. tommorow i'm maxing out on squat in the briefs for the first time
    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. #132
    Senior Member littleman19's Avatar
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    Sunday- Me lower

    Squat (belt + ace briefs- first time maxing since i first maxed when i started squating 6 weeks ago and the first time squatting heavy in briefs)

    45x10
    135x5
    225x3
    275x2
    315x1
    355x1 (PR)
    385x1 (PR)
    405x1 (PR)
    420x1 (HUGE PR parallel)

    Pullthroughs

    100x15
    100x15
    100x15

    Hypextensions

    3 sets of 20

    Ab work

    done. fun squat sessoin. the briefs are awsome. i'm sure exactly how much they help yet because i haven't maxed out raw yet. wish i had a video but my camera phone broke friday so i couldn't get one.
    Last edited by littleman19; 08-18-2008 at 02:54 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

  8. #133
    Senior Member ShooterX's Avatar
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    Were those PRs on the last bench Workout?

  9. #134
    Senior Member littleman19's Avatar
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    Quote Originally Posted by ShooterX View Post
    Were those PRs on the last bench Workout?
    both the 285 shirt and the 235 raw tied my previous PRs
    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. #135
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    are you doing both shirt work and raw work?

    i dont see the point of doing shirt work unless it can improve your raw bench...

  11. #136
    Senior Member littleman19's Avatar
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    Quote Originally Posted by frank View Post
    are you doing both shirt work and raw work?

    i dont see the point of doing shirt work unless it can improve your raw bench...
    lifting in a shirt is completely different than lifting raw. you can increase you shirted bench and not add a pound to your raw bench by working on form and vice versa. if your asking why i'm doing shirt work while i'm trying to hit a raw double-bodyweight bench is because the latter is my long term goal and not the only thing i'm focusing on. i'm sure it'll be a few years before i reach it.
    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. #137
    Senior Member littleman19's Avatar
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    Tuesday-DE Upper

    Speed Bench (mini's doubled- two grips, normal and wide)

    45x20
    95x5
    115x3 x 10

    Lockout (few inches of my chest, had to press it up about~5 in)

    205x1
    225x1
    235x1
    240x1 (heavy, slow-i can't seem to explode with lockouts)

    Reverse-Grip Bench

    155x8
    170x8
    170x10

    DB Shoulder Press

    50sx6
    60sx6
    70sx8

    H Rolls

    30sx15
    30sx15
    30sx15

    Tricep Pressdowns

    2 sets of 20
    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. #138
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    Quote Originally Posted by littleman19 View Post
    ya i'm pretty sure it's eqquiped. 238 raw and paused @132 for a 15/16 year old would be quite impressive, but if you look under the federal rules your allowed to wear single-ply gear so ya, i think its equipped
    geez, equipped?

    if i got a phenom or rage-x, i should be able to get atleast 50 lbs out of it paused...

    alright, thanks alot!

  14. #139
    Senior Member littleman19's Avatar
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    Thursday- DE Lower

    Deadlift Speed Singles (both mini and monster mini tripled around 6'in base, adds about ~180 at the top)

    warmup
    220x1 x 5 (good speed all the way through)
    240x1 x 3 (good speed up till lockout where it slowed down a bit)

    Partial Zercher Squats (picked these up from CR)

    225x1
    315x1
    365x1
    405x1
    435x1 (ahhh my arms hurt haha)

    BB Row

    135x15
    155x12
    155x12

    1-arm DB Row

    95x6
    105x13
    Last edited by littleman19; 08-21-2008 at 05:57 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

  15. #140
    Senior Member littleman19's Avatar
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    Here's a pic of the band set up, there's a third peg you can't see behind the bar that the bands are hooked around. i put three 2.5lb weights on the inside of the plates so that they wouldn't hit the pegs when i put it down.



    220x1

    Video


    240x1- you can see the bar slow down a bit at the top

    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

  16. #141
    Senior Member littleman19's Avatar
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    Saturday- ME Bench

    Bench

    45x20
    95x5
    135x3
    165x3
    185x2
    205x1

    Put on F6

    225x1 (no touch)
    250x1 (no touch)
    285xmiss (touch- uneven, couldn't lock out left arm)
    275x1 (touch, good)
    290xmiss (missed the lockout)

    Floor Press


    135x5
    185x11 (PR+2)

    Dips

    bwx10
    bw+90x3
    bw+105x3
    bw+115x3 (PR +1)

    Bicep and Rotator cuff stuff

    done. i really need to work on my shirted bench. i feel like my raw bench is going up and my shirted bench is inconsistant. i think it might have to do with my shirt being on differently every time i where it because i'm always getting someone new to help me get it on. either the sleaves are twisted unevenly or they can't get it on tight enough. after like 5 min i feel bad for keeping them so i'm like, mk that's good enough. training alone's a bitch
    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

  17. #142
    Senior Member littleman19's Avatar
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    wooh it's been a while. decided to take a little break from westside and try the new bench routine promoted on the website for 4 weeks. i did one week of it and then hurricane gustuv owned my city and i've been without power since. less than 60% of the city has power right now and it's been over a week. my gym didn't open till yesterday so i couldn't workout besides some bodyweight and band stuff. decided to pull yesterday and then start the bench program over again wednesday. i hit a PR and destroyed the weight, but i also pulled my hip abductor (i think) or something in that general area that wraps around the inside of your leg. so i'm going to rest that up a bit and do the bench routine as planned but without the heavy squatting and deadlifting. here's yesterday's workout.

    Monday- ME Upper

    Deadlift (briefs)

    135x5
    225x3
    315x1
    375x1
    405x1
    455x1 (PR +10- went up real smooth. could have hit at least 470...too bad i pulled something else besides the weight )
    Last edited by littleman19; 09-09-2008 at 08:56 AM.
    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. #143
    Senior Member littleman19's Avatar
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    Been doing the 30 day bench program and rehab as i planed. Whatever I pulled healed up well and very quickly with some ice, heat and light leg work. i've got 8 more days of the program and then i'm back to westside. here was yesterdays workout:

    Friday (75% +10lb +10lb)

    Bench


    warm-up

    195x3
    195x3

    Tricep Pressdown

    70x10

    Deadlift (belt)

    warm-up
    385x3 (good for ~2 more reps)
    385x3 (good for ~1 more rep)

    Weighted Abs

    2 sets of 10
    Last edited by littleman19; 09-27-2008 at 11:29 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

  19. #144
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    How are you liking the bench program, i am on my 2nd day of week 1.
    The best thing i ever did for my shirted bench was use bands with shirt on. check out joeaveragestrength.com it works. My bench went from 275 shirted to 350 in about 6 months. my lockout was strong as heck. i can answer any questions on it, been following it for a few years.

  20. #145
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Darracq View Post
    How are you liking the bench program, i am on my 2nd day of week 1.
    The best thing i ever did for my shirted bench was use bands with shirt on. check out joeaveragestrength.com it works. My bench went from 275 shirted to 350 in about 6 months. my lockout was strong as heck. i can answer any questions on it, been following it for a few years.
    wow that sounds awsome. i'll definitely work some shirted benching with bands into my training. what sort of band resistance did you use when benching? i checked out the training cycles on the website but they were kind of confusing. as for this bench program, its pretty boring besides getting to squat or deadlift everywork . today was probably the most exciting day yet as far as benching goes. the two sets of 220x2 were suprisingly fairly easy. i felt like i was good for at least 2 more reps the first set. check back in in a week and see how it ends.

    Saturday (85% +10lb +10lb)

    Bench

    warm-up
    220x2
    220x2

    DB Bench


    70sx29 (PR i think)

    Skull Crusher

    2 sets of 8

    Tricep Pressdown

    70x10

    Front Squat (supposed to do leg presses but they put my back doesn't like them)

    warm-up
    225x5
    225x5

    Lat-Pulldown (curl grip)

    180x10
    180x10

    Calf Raises

    2 sets of 10

    Weighted Abs

    2 sets of 10
    Last edited by littleman19; 09-28-2008 at 11:25 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

  21. #146
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    Take a look at Kennys log.Thats pretty much how i do it. except i dont do the reverse bands.

    http://joeaverageboard.proboards17.c...ay&thread=2689

    I didnt do the lockout part as i think you get plenty of that without it. I usually just do 2 different boards also.like 2,3 boards, just use you own jugement.And i only did the bench part.


    I started with minis, monster minis, and smalls, i ended up with smalls and monster minis, plus weight. You can use any combo of the bands, they will teach you to be tight and fast.
    Last edited by Darracq; 09-29-2008 at 09:57 AM.

  22. #147
    Senior Member littleman19's Avatar
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    Wednesday (65% +10lb +10lb +10lb)

    Bench


    warm-up
    185x3 x 3

    Skull Crusher


    2 sets of 10

    Tricep Pressdown

    75x10

    Supposed to do Squats but I skipped because I had a bad headache

    Lat-Pulldown (curl grip)


    180x10
    180x10

    Calf Raises
    2 sets of 10

    Weighted Abs

    2 sets of 10
    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. #148
    Senior Member littleman19's Avatar
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    Friday (75% +10lb +10lb +10lb)

    Bench

    warm-up
    205x3
    205x3

    Tricep Pressdown

    75x10

    Deadlift (belt)

    warm-up
    390x3
    390x3

    Weighted Abs

    2 sets of 10
    Last edited by littleman19; 10-04-2008 at 11:01 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

  24. #149
    Senior Member littleman19's Avatar
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    Saturday (85% +10lb +10lb +10lb)

    Bench

    warm-up
    230x2 (PR)
    230x2

    DB Bench


    70sx32 (PR)

    Skull Crusher

    2 sets of 10

    Tricep Pressdown

    75x10

    Lat-Pulldown (curl grip)


    180x10
    180x10

    Calf Raises

    2 sets of 10

    Weighted Abs

    2 sets of 10

    woohh! last day of the program. i hit all the weights i was supposed to get so i'm happy about that, but i don't think i'm going to hit a 30 pound PR the next time a max out, maybe 15-20lb which is still great progress in 4 weeks. the weirdest thing is that all my working sets this past week felt the same. the 185x3 for 3 sets felt just as heavy as today's 230x2 for 2 sets. idk? i fell like i lost a lot of speed in my bench, but developed brute strength and a stronger base. hopefully i can work on the speed and get my bench up even more. i'm going to max out friday and i'll report how things go.
    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

  25. #150
    Senior Member littleman19's Avatar
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    Ahhh crazy, long week. My diet has sucked! i've been ~1500 calories less a day than what i usually do. Haven't had time to post anything but here's the basic rundown. Did deload deadlift on wednesday and deload bench on thursday. Friday i did some heavy back with a lot of volume and today i maxed out on bench. last night was homecoming so i didn't get much sleep, went to bed around 4am after being an idiot for a while . despite all this, i still managed to pull off a 15lb PR bench after being on the atlarge bench program for 4 weeks. i'm sure if my diet was better and i actually got some sleep last night i would have gotten more.

    Saturday-ME Bench

    45x20
    95x5
    135x3
    165x1
    195x1
    225x1
    245x1 (PR +10)
    250x1 (PR +15)


    DB Bench


    75sx26

    Reverse Grip


    165x8
    165x8

    Illegal Wide-Grip

    145x27
    Last edited by littleman19; 10-12-2008 at 11:09 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

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