The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 2 12 LastLast
Results 1 to 25 of 28
  1. #1
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370

    The quest to 8% bodyfat, 400 bench, 500 squat, 600 deadlift

    So this year I started January 1st as a fat, weak 241 pounder at 20-22% bodyfat. I cut strictly for 12 weeks, down to around 12-14% bodyfat at 210 pounds. I then did some pure strength and clean bulk training for 4-6 weeks and am now sitting at around 13-14% bodyfat (4 clear abs, pretty decent definition) and 215-217 pounds. My goal is to focus purely on strength with a low-volume Westside conjugate method style powerlifting routine, while cutting weight. Diet will be exclusively protein and fat meals throughout the day totaling around 2000 calories, with 2 scoops of Results pre-workout and 1 scoop of Waxy Maize with some Nitrean post-workout. Supplements will include 4 pills of ETS twice per day, a multivitamin and 4g of fish oil once daily.

    My routine will be as follows:

    Workout Plan

    Monday:
    ME Squat (Close-stance Box Squat, Free Squat, Box Squat)1-5RM
    DL, DL Variation to 1-3RM
    GM's to 3-5RM
    Low Back 4x10
    Abs 4x10


    Tuesday:
    DE Bench 6-8x3@50%, 55%, 60%
    Military Press 4x10
    Rows 4x10
    Rear Delts 4x10
    Triceps – whatever

    Thursday:
    DE Squat 6-8x2@50%, 55%, 60%
    GM's or Pulls (whatever you didn't do on ME Day) 3-5RM
    Leg Press 4x10
    Abs 4x10

    Friday:
    ME Bench (Bench, Floor Press, Incline, 2 Board) 1-3RM
    4-5 Board 1-5RM
    Rows 4x10
    Lats 4x10
    Biceps – whatever

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Aug 2005
    Location
    Rhode Island
    Posts
    12,251
    good luck man, plan looks ace, im currently cutting as well while doing powerlifting
    2000 or bust

  4. #3
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Monday, April 28th, 2008

    Workout:
    ME Low Box Squat (2" below parallel) warmups, 275x3, 315x1, 335x1, 365xmiss, 275x10.5 PR
    Deadlift on 3" block 135x5, 225x5, 315x4, 365x1
    Deep Good Mornings (below parallel) 135x10, 185x6
    Back Hyperextension BW+25x10, BW+45x10, BW+45x10
    Decline Sit-up 45 deg BWx10, BW+30x10, BW+25x10

    Comments
    Today was a good workout. I think I could have gotten the 365 squat but I let out my air coming up and failed like a fool. My quads are dead from the all out set at 275.
    Last edited by dxiw; 04-28-2008 at 07:04 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  5. #4
    moar nao fooz's Avatar
    Join Date
    Mar 2008
    Location
    Jersey
    Posts
    586
    Good luck with your goals man!
    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. #5
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Tuesday, April 29th, 2008

    Meal 1: 3 scoops of Nitrean, 2tbsp instant coffee, 4tb peanut butter, 1xmulti, 4xETS, 6xfish oil
    Meal 2: 3 scoops of Nitrean
    Meal 3: 2 scoops of Results, 2tbsp peanut butter
    Meal 4: 3 scoops of Nitrean, grilled cheese sandwich
    Meal 5: 2.5 scoops of Nitrean, 2 tb peanut butter

    Workout:
    workout partner could not make it today, rescheduled for tomorrow..

    Comments:
    Overall a decent day. I would have liked less carbs, but the transition from pigging out continuously to low carb is very tough, so today was pretty good progress. Well over 300 grams of protein and about 100g in fat. Total calories probably around 2500.
    Last edited by dxiw; 04-29-2008 at 11:50 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  7. #6
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    looks like a solid plan dxiw. I will keep checking up, good luck.
    Last edited by joey54; 04-29-2008 at 05:50 PM.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  8. #7
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Good deal on getting this thing off the ground...keep on it man.

  9. #8
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Wednesday, April 30th, 2008; 216 pounds

    Diet:

    Meal 1: 3 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS, 6g fish oil
    Meal 2: 2 scoops of Results, 2 scoops of Nitrean
    Meal 3: 1 slice of 15-grain bread (just to kill appetite)
    Meal 4: 3 scoops of Nitrean, 4tb peanut butter, 1 scoop of WM
    Meal 5: 9 egg whites, 3 whole eggs, some parmesan/mozzarella cheese, hot sauce, 4xETS

    Workout (warm-up sets not shown):

    Speed (DE) Bench Press 165x3, 165x3, 165x3, 200x3, 200x3, 135+70 bands x 3, 135+150 bands x 3, 135+150 bands x 3, 135x20 in 30 seconds
    * really focused on keeping elbows tucked in for DE work
    Standing Military Press (strict form, no leg drive, full ROM) 135x6, 135x4, 135x4, 140x2
    Pullups BWx10, BWx8
    Lat Pulldown 150x10, 170x7
    H-Roll (DB) 35x6, 35x8, 35x8
    Lateral Raise (DB) 30x10
    Skullcrushers (BB) 100x8, 100x5, 110x2
    Overhead DB Extension 75x2, 75x5

    Comments:

    Good day. Workout was pretty good. I realized how lousy my military press / shoulder strength is today. I'm going to start cardio every morning after waking. 20-30 minutes including warm-up/cool-down on treadmill.
    Last edited by dxiw; 04-30-2008 at 08:19 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  10. #9
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    And just to clarify, I do my military press as an actual military press. That means standing, a little larger than shoulder width grip (pinky near ring), and no body drive (that means NO push press / jerk). My body is completely motionless except for my arms pressing the weight vertically. I want to really hit shoulders.
    Last edited by dxiw; 04-30-2008 at 09:14 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  11. #10
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    based on what others have said on here, maybe a little too heavy on the DE bench. Based on your Raw max might want to keep it between 135-160 and really focus on the speed. But, I am not a powerlifter. This is just what I have read. Keep training hard man.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  12. #11
    Senior Member HeavyBomber's Avatar
    Join Date
    Nov 2003
    Location
    Granger Indiana, USA
    Posts
    2,164
    Looks good dude. I like your approach and mind set. You've peaked my interest. I'll be checking in.

  13. #12
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Quote Originally Posted by joey54 View Post
    based on what others have said on here, maybe a little too heavy on the DE bench. Based on your Raw max might want to keep it between 135-160 and really focus on the speed. But, I am not a powerlifter. This is just what I have read. Keep training hard man.
    My raw max is about 330, so I figured 50% is 165, 60% is about 200. Your suggesting 40%? (just asking, not trying to say anything)

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  14. #13
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Thursday, May 1st, 2008; 216 pounds

    Diet
    Meal 1: 3 scoops of Nitrean, 2tb peanut butter, 2 cups of coffee, 1xmulti, 4xETS, 6g fish oil
    Meal 2 (not really a meal, just a bite while playing video games): 2 chip's a hoy cookies, 1 small bite of crabcake sandwich
    Meal 3: 3 scoops of Nitrean, 1 cup of coffee
    Meal 4: 2 scoops of Results, 2 scoops of Nitrean
    Meal 5: 3 scoops of Nitrean, 1 scoop of WM
    Meal 6: 6" subway sandwich with turkey, swiss, mustard

    I was up until 4 AM studying for an exam and I needed the carbs to stay focused. Not really too awful of a **** up.
    Last edited by dxiw; 05-02-2008 at 07:18 AM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  15. #14
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    If your moving the bar fast enough keep it up, but I know Travis has said, and I just read a thread where he stated this, speed is more important than the weight used in the DE movements. If you can move 200 fast enough, than go for it. Did you check that thread out in the powerlifting section where the guy asks about his form using 185? Should be near the top. It is a good one to check out.
    Last edited by joey54; 05-01-2008 at 03:07 PM.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  16. #15
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    I don't even want to post what I did today. Poor hydration, pad thai for lunch..

    VERY stressful day, in exams all day and under a lot of pressure for thesis completion.. I ****ed up my diet... back on track tomorrow

    as punishment, I am going on a 2 week PSMF

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  17. #16
    student of the game Runty's Avatar
    Join Date
    Nov 2007
    Location
    Milwaukee, WI
    Posts
    1,152
    Very determined in here, I like it. Good luck on your cut. Don't worry too much about the workouts on exam days. It's a lot all at once, you'll be back on track in no time.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  18. #17
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Wow, so this weekend was interesting. Friday night I ran into some old friends and we decide to check out this rave. It is now Sunday afternoon and I am finally home again. It was crazy - I don't do drugs or anything normally - but I just spent the last two days partying at this rave ridiculously. Surprisingly I'm not hungover or depressed at all (I didn't drink anything).

    I've been thinking a lot about school and my diet this morning and I think I've realized the path I want to go on. This week I have 6 days to finish my thesis and I'm going to be working like 10 hours / day. I don't have much time to get sidetracked with lifting even though I love it. So the perfect solution is PSMF. On PSMF your not supposed to lift (atleast not intensely) and you just drink protein shakes all day. I'm just going to stack that with some caffeine and Adderall all week and I should easily shed 10+ pounds of scale weight (especially because of the hydration and carb restriction). After this week, with my thesis done, I will get back on the westside routine and do my usual fat/protein cut with occasional carbs. I am excited to see how this turns out. So, starting now Sunday, 2:15 PM, I am eating zero carbs until next week Sunday, 2:15 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  19. #18
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    Quote Originally Posted by dxiw View Post
    On PSMF your not supposed to lift (atleast not intensely) and you just drink protein shakes all day. I'm just going to stack that with some caffeine and Adderall all week and I should easily shed 10+ pounds of scale weight (especially because of the hydration and carb restriction). After this week, with my thesis done, I will get back on the westside routine and do my usual fat/protein cut with occasional carbs. I am excited to see how this turns out. So, starting now Sunday, 2:15 PM, I am eating zero carbs until next week Sunday, 2:15 PM.
    This sounds really risky man. I understand backing off lifting to complete your thesis, but you are gonna need your brain functioning at full power to do that. If anything you should be eating more carbs, because carbs are important for brain functioning. Plus, if you are working 10 hours plus per day on this thing, you are going to need a break. Perfect time to get a lift in to take your mind away from the stress. It will be no different than when you get out into the professional world, as you are going to have to balance the stress of work and lifting. Whatever you do, good luck.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  20. #19
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Well, after this week, I am going into finals mode and that's when I plan to eat carbs. I figured this week would be a good week to PSMF because I will be sitting at my computer all day or in lab. My brain seems to function fine on no carbs, so I'm not too concerned. I got in about 14 hours of good work yesterday. My overall plan was PSMF this week, then next week when things get REALLY stressful I would start eating more balanced and taking weight lifting breaks from final studying.

    EDIT: I'm not going to be 100% strict PSMF, I'm going to allow 20-40g carbs per day and about the same in fat.
    Last edited by dxiw; 05-05-2008 at 03:22 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  21. #20
    Moderator joey54's Avatar
    Join Date
    Jan 2001
    Location
    Palmyra, PA
    Posts
    5,730
    ok, that sounds better good luck getting that thesis done. what are your plans once school is done?


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  22. #21
    Banned
    Join Date
    Apr 2008
    Location
    Kansas City, MO
    Posts
    3,101
    Quote Originally Posted by dxiw View Post
    My raw max is about 330, so I figured 50% is 165, 60% is about 200. Your suggesting 40%? (just asking, not trying to say anything)
    Yea, 40% is more about right. Its all about speed.

  23. #22
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Monday: 300+ protein, 80 carb, 50 fat
    Tuesday: so far 70,0,0

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  24. #23
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Sorry for the ****ty recent journal postings. This week and next are absolute hell for me in school. I'm finishing my senior thesis here at MIT and studying for 4 advanced electrical engineering finals. I will post macros daily and workouts, but it's not going to be super nice and formatted.

    Tuesday (today): 300 protein, 15 carb, 60 fat
    Last edited by dxiw; 05-06-2008 at 09:57 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  25. #24
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Oh and one last thing, the point of this journal is to achieve 400 bench, 500 squat, 600 deadlift completely RAW except for a belt and wrist wraps. My current raw lifts are 325 / 335 / 450 respectively.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  26. #25
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370
    Wednesday: (so far)

    macros: 150 protein, 25 carb, 30 fat
    hydration: 1 gallon
    exercise: nothing more than usual walking around campus to classes and ****

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

Similar Threads

  1. The bench Press
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 02-01-2010, 04:39 PM
  2. Deadlift questions
    By Abzolut800 in forum Bodybuilding & Weight Training
    Replies: 22
    Last Post: 11-08-2009, 02:57 PM
  3. The Bench Press
    By Adam in forum Bodybuilding & Weight Training
    Replies: 17
    Last Post: 05-17-2007, 11:46 AM
  4. The Squat
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 10-26-2005, 02:15 PM
  5. The Deadlift
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 07-18-2002, 03:13 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •