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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Results 1 to 11 of 11
  1. #1
    Senior Member
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    Dec 2007
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    192

    Intermediate lifter...critique needed

    Hey guys. I'm 18, 6'2" and around 185 lbs. I try to eat clean and eat enough food. I've been gaining around .5-1 lbs per week since I started "bulking" around a 2 month ago. Been lifting hard for around 8-10 months now. Before that it was on a few months off a few months. You know the story. Anyways I started out with a crappy split routine, then went to WSFSB for a few months, then another crappy split for a few weeks, then finally settled in with Bill Starr's 5x5 for around 4 months. Saw some good strength gains on Starr's program. Right now I'm doing a routine I made for myself.

    Monday:
    Squat - 5x5
    Bench - 5x5
    Row - 5x5

    Wednesday
    Military - 5x5
    Deadlift - 5x5
    Curls - 5x5

    Friday
    Bench - 3x10
    Chins - working on upping sets/reps (currently 3x5) I'll add weight when I can get 4x5

    I'm looking to see if you guys like my routine? I haven't maxed in a while but my best triples on Bill Starr's were: Bench (215x3), Row (155x3), Squat (160x3...sucks I know). Looking to add mass.

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  3. #2
    Squat Heavy, Squat Often Cards's Avatar
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    replace curls with lunges or front squats on wednesday and add legs again for friday. take the weekend off and do it again next week.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
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  4. #3
    The Flyfisher rbtrout's Avatar
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    So. Cal.
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    What I would do -

    Monday:
    Squat - 5x5
    Bench - 5x5
    Row - 5x5

    Wednesday
    Deadlift - 5x5
    Military - 5x5
    Pullups - 5X5


    Friday
    Squat - 5X5
    Bench - 3x10
    Dips - 3X10

    If you can do dips and/or pullups as prescribed, get a dipping belt and add weight.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  5. #4
    Senior Member
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    Dec 2007
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    192
    rbtrout - I like your routine. I get pretty bad leg DOMS and it sucks to still be a little sore/stiff for deads on Wednesday. I might just go 3x5 or 3x3 on monday (heavier weight) and then the normal 5x5 on friday.

  6. #5
    The Flyfisher rbtrout's Avatar
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    I'd keep it the same on Monday and Wednesday and just get used to it. Friday, you could drop the squats to 75% and do 5X5.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  7. #6
    Senior Member
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    Dec 2007
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    192
    Alright. Sounds good. For Friday do you mean 75% of what I lifted on Monday? or 75% of my max?

    Thanks, Scott

  8. #7
    Banned
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    1,147
    What is your plan for progression??

  9. #8
    Senior Member
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    May 2003
    Location
    York, PA
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    1,036
    Quote Originally Posted by Tumbler View Post
    rbtrout - I like your routine. I get pretty bad leg DOMS and it sucks to still be a little sore/stiff for deads on Wednesday. I might just go 3x5 or 3x3 on monday (heavier weight) and then the normal 5x5 on friday.
    Better suggestion: Move the deads to friday (although I wouldn't do 5x5 on deads), add power cleans (5x3) to wednesday (less leg intensive). Keep the leg volume earlier in the week, recover all week, and hit legs (squats) again friday with less volume, but more intensity (try to PR, or work up to a real heavy 1x5, or 1x3).
    The Gods taught us to forge Iron so that we would not be slaves-----old Germanic saying

    buy a chin up bar, sell the arm curl bar---Roddy

  10. #9
    The Flyfisher rbtrout's Avatar
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    75% of what you did on Monday. This way it goes up with your Monday lifts.

    Remember, that each week, you should be adding weight to each lift.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

  11. #10
    Senior Member
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    Dec 2007
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    192
    Quote Originally Posted by rbtrout View Post
    75% of what you did on Monday. This way it goes up with your Monday lifts.

    Remember, that each week, you should be adding weight to each lift.
    Thanks. I have been since I started this routine I made. I really liked the way Bill Starr's program did that. I've been trying the same thing with this routine...starting little lighter, adding 5 lbs per lift/per week. I haven't stalled yet. When I do I think I'll just drop the weight to what I was doing 3-4 weeks ago and start again. Sound about right?

  12. #11
    The Flyfisher rbtrout's Avatar
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    Oct 2005
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    When you stall, I'd change to a different routine for a couple of months and then go back to the 5X5 if you wish.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
    325 bench

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