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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Thread: new routine

  1. #1
    Wannabebig Member
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    Apr 2008
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    wirral-merseyside
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    new routine

    am new to powerlifting and have just put my best routine together. i am not isolating i dont no if this is right or wrong but its the way i like to train. i am 17years old i am 95kg and here are my 1 rep max stats- bench 110kg, squat 160kg, deadlift 190kg i hope that helps. i am just looking for help and would like to know if i'm heading in the right direction.

    MONDAY:
    bench press
    squat
    tbar row
    shrug
    static hold
    curl

    TUESDAY:
    military press
    pull up
    strate leg deadlift
    calf raise
    tricep press

    THURSDAY:
    deadlift
    incline dembell press
    jerk
    chin up
    dip

    FRIDAY:
    leg press
    dumbell row
    close grip bench press
    power clean
    abs

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  3. #2
    Westside Bencher Travis Bell's Avatar
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    Jan 2008
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    Westside Barbell, OH
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    That looks to me at least like its still a little stuck in bodybuilding

    What I would recommend is

    Monday - DE squat (this means dynamic effort or speed squat)
    Wednsday (or Tuesday) - ME Bench (max effort bench - heavy bench)
    Friday - (or Thursday) - ME Squat
    Sunday - or saturday - DE Bench

    On your ME Bench days you'll want to do your ascessory work for upper back, lats and triceps and rear delts

    On your ME Squat days you want to do your ascessory work for lower back, hams and quads

    I'd also recommend you scrap the oly lifts. Not a good idea to mix the two. I've had friends that tried against my recommendation and ended up paying the price with their shoulders

  4. #3
    Wannabebig Member
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    Quote Originally Posted by Travis Bell View Post
    That looks to me at least like its still a little stuck in bodybuilding

    What I would recommend is

    Monday - DE squat (this means dynamic effort or speed squat)
    Wednsday (or Tuesday) - ME Bench (max effort bench - heavy bench)
    Friday - (or Thursday) - ME Squat
    Sunday - or saturday - DE Bench

    On your ME Bench days you'll want to do your ascessory work for upper back, lats and triceps and rear delts

    On your ME Squat days you want to do your ascessory work for lower back, hams and quads

    I'd also recommend you scrap the oly lifts. Not a good idea to mix the two. I've had friends that tried against my recommendation and ended up paying the price with their shoulders
    thanks for your help that gives me a great idear, but on DE days would i just stick to the one exercise such as DE squats i would squat and go home

  5. #4
    Wannabebig Member
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    Apr 2008
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    Is There Anymore Help Out There, I Want To Get My New Routine Started As Soone As I Can
    Last edited by mr.strong; 04-12-2008 at 07:11 AM.

  6. #5
    Senior Member
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    Merseyside, England
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    223
    holy volume batman!

    i wouldnt do sldl after squat day.

    you say you dont isolate but theres 6 iso movements there.

    dont do dumbbel row or dumbbel incline press or curl or chinup or tricep press or calf raise.

    i wouldnt do pullups the day after tbar row and curls.

    i woulnt do military press or tricep press the day after bench day.

    I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.

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