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

It’s 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
    Senior Member littleman19's Avatar
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    Road to RAW Double-Bodyweight Bench

    I thought I'd start up another journal since my last account cancled and I'm wanna get back into heavy lifting. I used to do powerlifting and was pretty damn good at squat and deadlift, but my back gave out and now I can only bench. My bench was worst lift and I always hated it, but you can live with what you can do I guess. Last year, at around 121lb I could bench 155. Now I'm 150 and maxed out about a month ago at 215. As the title implies, I wanna get to a double body-weight bench next summer. And so, here it begins....
    Last edited by littleman19; 04-26-2008 at 11:34 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

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  3. #2
    Senior Member littleman19's Avatar
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    SATURDAY: ME Bench

    Decline Bench:

    95x5
    135x5
    175x3
    195x3
    215x1
    235x1
    255x1 (PR +20 )
    275x1 (PR +40 from about 6 weeks ago. I figured I'd be hitting some big PR since I've gotten back into serious training)

    Floor Press:

    135x5
    175x3
    185x3
    195x2 (PR + 1 rep)
    205x1 (PR +10)

    Skull Crusher:

    90x10
    100x10
    100x9
    100x10

    KAZ Presses: (these are the devil)

    145x7
    145x6
    135x9
    Last edited by littleman19; 03-08-2008 at 04:40 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

  4. #3
    Senior Member littleman19's Avatar
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    SUNDAY

    Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

    Dumbell Military Press (weight per arm):

    40x8
    50x6
    60x6
    70x6

    Weighted Chins:

    bwx10
    35x5
    45x3
    55x3
    70x4
    45x9
    45x5 (i was so dead from the last 2 sets)

    1-Arm Dumbell Rows (weight/reps per arm):

    65x10
    75x10
    80x10
    85x9

    Standing Dumbell Rows:


    60x10
    65x10
    65x10

    Lat Pull Down (strict, arched back, legs not tucked under pads):

    145x12
    150x10
    155x10

    Reverse Lat Pull Down (strict, arched back, legs not tucked under pads):

    140x10
    145x10
    150x10

    Face Pulls:

    175x8
    180x7
    180x6

    Plate Raises:

    45x20
    45x20
    45x20 (drop set)
    35x15
    25x15

    Handstand Pushups supersetted with wide-grip chinups (no rest):

    bwx12 chins
    bwx12 handstand pushups
    bwx10 chins
    bwx10 handstand pushups
    bwx19 chins
    bwx13 handstand pushups (i just dropped after the last rep)
    Last edited by littleman19; 03-15-2008 at 05:44 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. #4
    Senior Member littleman19's Avatar
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    Monday

    Abs/leg stuff (can't do squats or deadlifts because of my back so I do what the doctor allows)

    Hanging straight Leg hold x20sec into x20 knee tucks while legs are still held out in front x15 straight leg raises x20 knee ups for 3 sets

    Decline Situps w/ 50lb sand bag x3 sets till failure

    Get-ups with 50lb sand bag x3 sets till failure(these are so tiring)

    Weighted Crunches x3 sets till failure

    Leg Extensions

    Leg Curls

    Calve-raises
    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. #5
    Senior Member littleman19's Avatar
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    TUESDAY

    DE Bench

    Bench (30 sec rest- 3 grips)

    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3
    135x3


    Bench Static Lockout Hold (10 sec hold)

    225
    275
    315
    365
    375

    Skull Crushers

    85x10
    95x10
    100x9
    100x8

    Kaz Presses

    145x7
    145x5
    135x7
    135x6

    Eagle Chinups (I started doing these the past 2 months and I love them, they just completely destroy your triceps- basically you use a wide chinup grip and you flip your wrists towards you like a pull up except you flip your wrists the opposite direction. It's hard just getting in the position the first few times so just try holding it. Then try pulling yourself up, except because you arms are inverted, you have to pull yourself in front or under the bar instead of bringing your chin up to the bar)

    bwx16
    bwx13
    bwx10
    Last edited by littleman19; 03-19-2008 at 08:36 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

  7. #6
    Senior Member littleman19's Avatar
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    Wednesday

    Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

    Dumbell Military Press (weight per arm):

    45x8
    60x6
    70x8
    70x6

    1-Arm Dumbbell Rows (weight/reps per arm):

    65x10
    75x10
    80x10
    85x10

    Dumbbell Rows Laying chest down on incline bench (squeezing shoulder blades and holding at the top):

    65x15
    75x15
    75x15

    Lat Pull Down (strict, arched back, legs not tucked under pads):

    140x12
    150x12
    155x11

    Reverse Lat Pull Down (strict, arched back, legs not tucked under pads):

    140x10
    150x10
    150x10

    Face Pulls:

    170x8
    180x8
    180x7

    Seated Row (Strict)

    105x10
    105x10
    105x10

    High Dumbbell Shrugs: (bend elbows and squeeze at top)

    75x15
    75x13
    75x12
    Last edited by littleman19; 03-15-2008 at 05:44 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. #7
    Senior Member littleman19's Avatar
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    Thursday

    Quick Workout- Abs and legs

    Did some hanging leg hold, decline sandbag situps, weighted cruches, dumbell lunges, leg curls and extentions
    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. #8
    SFW! drew's Avatar
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    Wow, that's a lot of volume. Good luck with your goal man.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  10. #9
    Senior Member
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    Great work in here...curious, are the skull crushers you are doing seated DB or laying down with the curl bar? I know some people use the term for either, so I was just wondering...either way, 100lb skulls are impressive!

  11. #10
    Senior Member littleman19's Avatar
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    Quote Originally Posted by drew View Post
    Wow, that's a lot of volume. Good luck with your goal man.
    thanks man, i'm working hard at it.

    Quote Originally Posted by borracho View Post
    Great work in here...curious, are the skull crushers you are doing seated DB or laying down with the curl bar? I know some people use the term for either, so I was just wondering...either way, 100lb skulls are impressive!
    thanks! i use a curl bar and use a narrow grip with my hands about 5in. apart.
    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. #11
    Senior Member littleman19's Avatar
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    SATURDAY: ME Bench

    Incline Bench:

    45x20
    95x5
    135x3
    175x1
    195x1 (PR +5)
    210x1(PR +20)
    220x1(PR +30 from about 8 weeks ago)

    Floor Press:

    135x5
    175x2
    185x1
    205x1
    215x1 (PR +10)

    Skull Crusher:

    95x12
    95x10
    95x10
    95x9


    KAZ Presses:

    155x7
    155x5
    135x12

    Push Down Dropset
    Last edited by littleman19; 03-15-2008 at 05:38 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. #12
    Senior Member HeavyBomber's Avatar
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    Granger Indiana, USA
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    2,166
    Oh man, double bodyweight bench... I'm still working on it. I forget what a KAZ press is... and I'm too lazy to research it right now... lol
    Looks good dude.

  14. #13
    Senior Member littleman19's Avatar
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    Quote Originally Posted by HeavyBomber View Post
    Oh man, double bodyweight bench... I'm still working on it. I forget what a KAZ press is... and I'm too lazy to research it right now... lol
    Looks good dude.
    thanks man. a kaz press is like close grip bench except with a smith machine and instead of the bar being over your chest, you keep it over your neck so it targets your triceps instead of your shoulders, back and chest.
    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. #14
    Senior Member littleman19's Avatar
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    Sunday

    Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

    Dumbell Military Press (weight per arm):

    45x8
    55x8
    65x14

    Dumbell Arnold Press (weight/reps per arm):

    45x10
    45x10
    45x10

    1-Arm Dumbbell Rows (weight/reps per arm):

    75x10
    80x10
    85x10
    90x10

    Weighted Chinups

    50x4
    50x4
    50x4

    Lat Pull Down (strict, arched back, legs not tucked under pads):

    150x11
    150x11
    155x10

    Reverse Lat Pull Down (strict, arched back, legs not tucked under pads):

    150x10
    150x10
    150x10

    Face Pulls:

    170x8
    170x8
    170x8

    Seated Row (Strict)

    105x10
    120x10
    120x10

    Circuit (3 sets- no rest)

    High Dumbbell Shrugs: (bend elbows and squeeze at top) 75x15
    Plate Raises: 45x20
    Dumbell Side Raises: 20x15
    Upright row: 55x12
    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. #15
    Senior Member littleman19's Avatar
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    Tuesday

    DE Bench

    Bench (30 sec rest- 3 grips)

    45x20
    95x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3

    Bench Static Lockout Hold (10 sec hold)

    225
    275
    315
    365
    385
    405 (PR +20)
    415 (PR +30)

    Skull Crushers

    100x10
    100x10
    100x9

    Kaz Presses

    155x6
    155x5
    135x9 (Freaking death to my triceps )

    Great workout, I found a really good arch and felt like I could manhandle the weight .
    Last edited by littleman19; 03-19-2008 at 08:36 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

  17. #16
    Senior Member littleman19's Avatar
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    Heavy Volume Shoulders and Back (fast-paced 45sec-1 min rest in between everything)

    Dumbell Military Press (weight per arm):

    40x8
    55x6
    65x6
    75x7

    1-Arm Dumbell Rows (weight/reps per arm):

    75x10
    80x10
    85x10
    90x8

    Arnold Press (weight/reps per arm):

    55x11
    55x9

    Seated Rows:

    120x10
    130x10
    130x10

    Lat Pull Down:

    150x10
    150x10
    150x10

    Reverse Lat Pull Down:

    150x10
    150x10
    150x10

    Circut for Traps and Delts:

    Plate raises
    Dumbbell Lateral Raises
    Upright Rows
    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. #17
    Senior Member littleman19's Avatar
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    Thursday

    Legs/Abs


    Dumbell Lunges, knee touch ground (total weight: R=right, L=left)

    100x5Rx5L
    130x5Rx5L
    150x5Rx5L
    170x5Rx5L
    180x7R
    180x8L
    190x7R
    190x7L

    Leg Ext & Leg Curl

    Weighted Ab Crunches, Hanging straight leg holds, knee ups, and sandbag decline situps
    Last edited by littleman19; 03-20-2008 at 11:48 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. #18
    Senior Member littleman19's Avatar
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    SATURDAY: ME Bench

    Close-Grip Bench:

    45x20
    95x5
    135x3
    175x1
    195x1 (PR+10)
    220xmiss(jumped a little too much too quickly, got it about 75% up before i needed a little help)
    215x1(PR +30 from about 2 months ago- elbows flared out a little at the end of the lockout but i'm happy with it)

    DB Bench (weight per arm) :

    60sx3
    75x3
    85x8 (PR +3 rep)
    85x7

    Skull Crusher:

    95x11
    95x10
    95x9 (supersetted with medicine ball tricep slam)
    95x7 (supersetted with medicine ball tricep slam)
    Last edited by littleman19; 03-29-2008 at 01:33 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

  20. #19
    Senior Member littleman19's Avatar
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    Sunday

    Shoulders/Back-Gym was closed today for Easter so I just did a quick pull/chin-up with various grips and handstand pushup workout in reps of 10 with not a second of rest after the first two sets...

    (2-min rest)

    Medium-Grip Clapping Pull-upsx10
    Medium-Grip Clapping Pull-upsx9 (couldn't get 10th rep)

    (NO REST!)

    Wide-Grip Pull-upx10
    Facing Away from Wall Handstand Pushupx10
    Medium-Grip Pull-upx10
    Facing Wall Handstand Pushupx10
    Hands Touching Pull-upx10
    Facing Away from Wall Handstand Pushupx10
    Medium-Grip Chin-upx10
    Facing Wall Handstand Pushupx10
    Hands Touching Chin-upx10
    Facing Away from Wall Handstand Pushupx10
    Medium-Grip Chin-up with 5 sec hold at 3 positions: (top,90 degrees, and bottom) x5
    Facing Wall Handstand Hold Till Failure x only lasted about 25 sec cause i was whipped)
    Medium-Grip Pull-upx17(Till Failure)

    <----very fun/intense workout
    Last edited by littleman19; 03-23-2008 at 09:08 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. #20
    Senior Member littleman19's Avatar
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    Tuesday

    DE BENCH

    Bench (30 sec rest- 3 grips)

    45x20
    95x5
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3
    145x3

    Bench Lockouts from Rack (6 inches above chest-haven't done these in a while because i've been working on static holds)

    185x3
    205x3
    215x3 (PR +2 reps)
    225x2 (PR)
    235x1 (PR +20)
    245xmiss

    Skull Crushers

    105x10
    105x10
    105x9
    105x8
    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. #21
    Senior Member littleman19's Avatar
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    WEDNESDAY-Back and Legs

    I was going to do my usual heavy back and shoulders today, but on my way to the gym I got a call from one of my friends who's a competitive wrestler and wanted to know if i wanted to wrestle this evening. We always smack talk so I couldn't turn down the challenge, but i wanted to do a workout since i already drank some dextrose. I figured i'd do my leg workout instead so i had shoulder strength for the wrestling match. When i got to the gym, I saw a guy deadlifting and I got the sudden urge to do deadlifts even though I knew I shouldn't have with my back. I was just going to do some light sets while maintaining good form, but I ended up doing a little more than I planned. My back felt fine besides a little tightness which i easily stretched out so now I'm thinking of adding deadlifts back to my routine, but no more than once a month or so.

    Deadlift (belt- first time in 8-9 months)

    135x5
    185x5
    225x8
    275x8

    300x10 (didn't want to go more than double bodyweight- could have gotten another 2-3 reps but i didn't want to risk losing good form and over-stressing my lowerback. When i watch the video though, it seems like i'm leaning a bit too forward and need to keep the bar closer to my body. Any critism would be great )

    Video


    http://www.youtube.com/watch?v=x55qOpjeQo0

    Dumbell Lunges, knee touch ground (total weight: R=right leg, L=left leg)

    130x5Rx5L
    150x5Rx5L
    180x10L
    180x7R (fell 3 short because i my legs were dead from deadlift)
    Last edited by littleman19; 05-19-2008 at 04:11 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

  23. #22
    Senior Member littleman19's Avatar
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    Saturday- Wooh great workout today.

    ME Bench

    Bench

    45x20
    95x10
    135x3
    165x3
    185x1
    200x1
    210x1
    225xbarely missed (left foot slipped so I miss-groved)
    225x1 (PR+10- very very smooth rep. Yay! Finally got 2 plates )

    Floor Press

    185x3
    195x3
    205x4 (PR for reps)

    DB Bench

    55x5
    70x5
    85x8

    Heavy Skull Crushers and Pressdown
    Last edited by littleman19; 03-29-2008 at 01:37 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. #23
    Fountainhead Organichu's Avatar
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    Pretty big disparity between your flat and decline max. What kind of hand positioning do you use on your declines? I only get about 20 more lbs on my decline.

    In any case, good luck! 2xbw is a great goal... I'm hoping to be there by my 21st.
    Last edited by Organichu; 03-29-2008 at 01:58 PM.
    20 y/o, 6'1", 186 lbs, 14% BF
    bench: 350 deadlift: 560 parallel squat: 465
    total: 1375 @ 186

  25. #24
    Senior Member littleman19's Avatar
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    Quote Originally Posted by Organichu View Post
    Pretty big disparity between your flat and decline max. What kind of hand positioning do you use on your declines? I only get about 20 more lbs on my decline.

    In any case, good luck! 2xbw is a great goal... I'm hoping to be there by my 21st.
    haha no kidding. i actually use the exact same grip. With decline, not only is the distance a little shorter, but I'm able to get a lot tighter and use more triceps than chest which is where i'm lacking and the reason why my bench is so low. i'm starting to do partials to work on it so we'll see how that goes. any suggestions would be great

    thanks for the support. good luck to you also. you see to be very close. just 20 more pounds and you got it. or you could drop 5 pounds and then you'd only have to go up 10
    Last edited by littleman19; 03-29-2008 at 02:21 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

  26. #25
    Senior Member littleman19's Avatar
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    Sunday

    Heavy Volume Rowing

    Variation of Chest Supported Rows (we don't have a machine so I I do dumbbell rows laying chest down on incline bench):

    65sx15
    75sx12
    80sx12
    80sx12

    Upright Chest Supported Rows:

    160x12
    180x12
    200x10
    180x14

    Seated Row

    100x10
    110x10
    120x10
    120x8

    1-Arm Dumbbell Rows (weight/reps per arm):

    65x10
    Drop set:
    75x8 (ugh my arms were tired)
    60xtill failure

    Upright Row

    80x15
    80x15
    80x15
    Last edited by littleman19; 03-30-2008 at 01:21 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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