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. #76
    Go Bears Pete22's Avatar
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    Saturday 12/6 - DE Bench

    DE Bench (3 grips, w/ Doubled Mini's)
    150 x 3 x 8 sets

    3-Board Bench (all sets w/ Doubled Mini's
    185 x 6
    225 x 4
    245 x 3
    225 x 5

    Standing Military Press
    135 x 10
    165 x 6
    165 x 5

    Tri Ext./JM Press
    bar + doubled mini's x 20
    95 + dm's x 15
    115 + dm's x 10
    135 + dm's x 6

    BB Shrugs <--- I haven't shrugged in forever
    135 x 12
    225 x 12
    315 x 10
    405 x 10 <--- added straps

    I decided I want some traps for Christmas, so I'm gonna start doing shrugs.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  2. #77
    Go Bears Pete22's Avatar
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    Monday 12/8 - ME Squat

    Narrow Oly. Squat (w/ Buffalo Bar)
    135 x 6
    225 x 5
    275 x 5
    315 x 3
    365 x 1
    405 x 1
    365 x 2
    315 x 6

    GM's
    135 x 8
    185 x 5
    225 x 5

    45-Degree Back Raise
    70 x 10 x 3 sets

    Leg Ext SS w/ Leg Curls
    Weight x 12 / 12
    Weight x 10 / 8
    Weight x 10 / 8

    I still have a cold and feel like crap, I wasn't into it at all today. Oh well, tomorrow is another day.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  3. #78
    Go Bears Pete22's Avatar
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    Tuesday 12/9 - ME Bench

    2-Board Bench (thumbs from smooth grip)
    135 + 40lbs of chain x 10
    185 + ... x 5
    225 + ... x 5
    275 + ... x 2
    295 + ... x 1
    315 + ... x 1
    325 + ... x miss
    285 + ... x 2
    295 + ... x 1
    315 + ... x 1
    315 x 2 <--- straight weight

    Floor Press
    135 x 10
    185 x 5
    225 x 5
    245 x 5
    275 x 5

    Standing OH Tri Ext. (straight bar)
    65 x 15
    95 x 12
    115 x 10
    115 x 10

    Reverse Curls (straight bar)
    95 x 10
    115 x 10
    135 x 5
    I cheated my ass off on the last two sets, but my forearms were pumped.

    Light Band Pushdowns
    100 reps

    I was pissed after I missed the 325, so I decided to go down to around 90% and just hit a few more reps. I still felt strong so I went up and hit 315 w/ chains again. I sat there debating if I should take the 325 again, but I didn't want 2 misses today so I punked out and took off the chains and just hit an easy 315 double; there's always next time.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  4. #79
    Go Bears Pete22's Avatar
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    Wednesday 12/10 - Upper Back/Assistance

    Bent Rows
    135 x 12
    225 x 10
    275 x 5
    225 x 10

    DB Rows
    120 x 12
    140 x 8
    150 x 5 <--- Look out Matt Kroc!

    Hammer Machine Low-Row (1-arm at a time)
    90 x 12
    135 x 10
    180 x 6

    Reverse Pec Deck
    120 x 10
    150 x 10
    170 x 8

    Hammer Chins
    BW x 6 x 2 sets

    Done.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  5. #80
    Go Bears Pete22's Avatar
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    Saturday 12/12 - DE Squat

    Box Squat - (13" box w/ choked light & mini bands)
    205 x 2 x 8 sets
    225 x 2 <---- Removed Bands, 15" Box
    275 x 2
    315 x 2
    365 x 2 <---- Added Ace Briefs
    405 x 2
    455 x 1
    500 x 1

    GM's
    135 x 5
    185 x 5
    225 x 5
    275 x 3
    275 x 3

    45 Degree Back Raise
    95 x 10 x 3 sets

    Standing Abs (w/ 2 light bands choked on top of rack)
    25 reps x 2 sets

    Nothing special, still messing around in the briefs until I decide to start going full gear.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  6. #81
    Go Bears Pete22's Avatar
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    Saturday 12/13 - DE Bench

    DE Bench (3 grips, doubled mini's)
    165 x 3 x 8 sets

    3-Board Bench (w/ doubled mini's)
    135 x 5
    185 x 5
    225 x 5
    245 x 3
    245 x 3
    245 x 3
    245 x 3

    Standing Military Press
    135 x 5
    155 x 5
    175 x 3

    1-Arm DB OH Ext.
    40 x 15 x 4 sets

    BB Shrugs
    135 x 12
    225 x 12
    315 x 12 <--- Add straps
    405 x 10

    Done. Time to hit the chaos of the malls and do some Christmas shopping.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  7. #82
    Go Bears Pete22's Avatar
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    Monday 12/15 - ME Squat

    Front Squat (narrow, ATF)
    135 x 8
    185 x 5
    225 x 5
    275 x 3
    315 x 1
    335 x 1
    365 x 1 (50lb pr) <--- bicep cramp/strain?
    I haven't done heavy rock bottom front squats in a long time. Doing them heavy off a box for a while up to 400lbs+ must have some carryover b/c my previous PR on these was a tough 315. I wanted to go up another 10 or 20lbs but my right bicep cramped up nasty near the upper insertion point. Very painful.

    Zercher Squats
    135 x 10
    185 x 10
    225 x 5
    275 x 2
    This is the first time I've EVER tried these. Zercher must've been one crazy bastard. My forearms are nice and bruised up from these, my bicep was acting up again on the last two sets, WTF!

    45-Degree Back Raise
    60 x 10
    90 x 10
    BW x 15

    Leg Ext.
    Pyramiding weight x 12 x 3 sets

    Leg Curls
    Pyramiding weight x 12 x 3 sets

    Done. I wanted to get off the box today for the front squats and all went well except for the minor bicep injury. The Zerchers were tough and I'm not sure if I got the form down yet. At first I was hitting my elbows on my thighs, and then a sumo stance felt too wide; I settled for an in-between stance that let me get pretty deep.
    Last edited by Pete22; 12-15-2008 at 11:38 AM.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  8. #83
    Go Bears Pete22's Avatar
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    Tuesday 12/16 - ME Bench

    Medium Grip Bench Press (raw, thumbs from smooth)
    135 x 5
    185 x 5
    225 x 5
    245 x 5
    275 x 3
    295 x 1
    315 x 1
    335 x 1 (5lb PR)
    350 x 1 (20lb PR! )
    All I have to say is FINALLY! I can't even remember the last time I had such a big bench PR jump. I can tell that all the 2 & 3 board work with bands I've been doing is paying off b/c I expected to stall right around 2 board height, but I strained for a split second then blasted through it.

    DB Bench
    100's x 10
    100's x 18
    120's x 6

    Rolling DB Ext.
    50's x 12
    50's x 10
    50's x 10
    50's x 8

    Face Pulls
    110 x 15
    120 x 12
    120 x 15

    Standing OH Rope Tri. Ext.
    80 x 12
    90 x 8
    90 x 8

    Done. I think I'm a bench-only guy at heart...
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  9. #84
    Go Bears Pete22's Avatar
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    Wednesday 12/17 - Deadlift/Upper Back Assistance

    Deficit Deads (Conventional, 2" platform)
    135 x 8
    225 x 5
    315 x 5
    365 x 3
    405 x 1
    455 x 1
    500 x 1 (45lb PR)

    DB Rows
    120 x 12
    140 x 10 (2 rep PR)
    150 x 12 <--- Added straps

    Reverse Pec Deck
    110 x 12
    130 x 12
    150 x 12

    Done. I had to get to my office Christmas party at work so I was in and out today. I'm pretty pumped about the conventional deficit dead PR. My original plan was to pull sumo, but my hips are feeling beat up so I decided to scratch that idea. Every pull felt strong and most importantly my form felt spot on which is almost never the case for me pulling conventional.

    3 days in a row of PR's... it must be Christmas!!!
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  10. #85
    Go Bears Pete22's Avatar
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    Friday 12/19 - DE Squat

    Box Squat (13" box w/ choked light & mini bands)
    225 x 2 x 8 sets
    275 x 2 <--- 15" box
    315 x 1
    365 x 2 <--- added Ace Briefs
    405 x 1
    405 x 1

    Close-stance GM's
    135 x 8
    185 x 5
    225 x 5
    275 x 1

    Band Pull-throughs
    20 x 4 sets

    Reverse Hypers
    160 x 20
    250 x 15
    340 x 12

    Done. My car got stuck in the snow twice today and I had to push it out... does that count as GPP?
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  11. #86
    Go Bears Pete22's Avatar
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    Saturday 12/20 - DE Bench/Shirt Work

    DE Bench (3 grips, doubled mini's)
    180 x 3 x 8 sets

    Shirt Work - 3-Board Bench
    225 x 5
    275 x 3
    315 x 2
    365 x 3 <--- Add Katana
    385 x 3
    405 x 2.5 (couldn't lock out 3rd rep)
    365 x 3

    4-Board Bench (all sets w/ doubled mini's, raw)
    185 x 10
    225 x 7
    275 x 2
    225 x 8

    Tri Ext/JM Press (from floor)
    95 + 40lbs of chain x 20
    115 + ... x 15
    135 + ... x 12
    155 + ... x 10
    175 + ... x 5

    Done. After looking around for a shirt cycle for my next meet, I took some ideas from a Rhodes article on Elite and a Brian Schwab Q&A. I'm planning on something like this:

    3 weeks of Triples (3-board, 2-board, 1-board)
    1 week out of shirt
    3 weeks of Doubles (2-board, 1-board, touch)
    1 week out of shirt
    3 weeks of singles (1-board, touch, touch)
    1 week out
    Meet Week: Maybe hit opener depending on confidence

    My sisters got me a new flat bench from Elitefts for X-mas. It's black on black and it's awesome, the pad alone is heavier then my old p.o.s. bench I've been using. I talked them into letting me have it early.

    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  12. #87
    I Wanna Taco johnnyo_99's Avatar
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    are you doing your shirt benching alone or at the gym?

  13. #88
    Go Bears Pete22's Avatar
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    Quote Originally Posted by johnnyo_99 View Post
    are you doing your shirt benching alone or at the gym?
    In my basement gym with my dad. He helps me get my shirt on and hands off (as best as he can). He's learning not to grab the bar as soon as I start to struggle.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  14. #89
    I Wanna Taco johnnyo_99's Avatar
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    do you ever use bands or chains on your ME Bench/Squat days? or is it always straight weight?

  15. #90
    Go Bears Pete22's Avatar
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    Quote Originally Posted by johnnyo_99 View Post
    do you ever use bands or chains on your ME Bench/Squat days? or is it always straight weight?
    I've done ME floor presses and 2-board bench with chains. I use doubled mini's for heavy 3 & 4-board presses as an assistance movement usually after my DE day. To be honest, I do most of my ME work raw and at a commercial gym so I don't bring any bands or chains with me, so most of my accommodating resistance stuff is done on DE day.

    As I get closer to my meet, I'm going to start doing some full-gear box squats with heavy band tension. We'll see how that goes.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  16. #91
    Go Bears Pete22's Avatar
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    Monday 12/22 - ME Squat

    High Box Squat (17" box, raw)
    135 x 8
    225 x 8
    315 x 5
    405 x 5
    455 x 1
    495 x 1
    545 x 1 (20lb PR)
    405 x 12
    455 x 5

    45-Degree Back Raise O' Death
    BW x 25
    60 x 12
    100 x 6
    I swear this wobbly p.o.s. will take me out one day...

    Cable Pull-throughs
    150 x 12
    170 x 12
    200 x 12

    Leg Curls
    Weight x 12 x 2 sets

    Done. It is freakin' cold outside, -20 windchill. I had a frozen snot in my beard this morning without even noticing.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  17. #92
    Go Bears Pete22's Avatar
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    Tuesday 12/23 - ME Bench

    Floor Press w/ chains
    135 + 40lbs of chains x 8
    185 + ... x 8
    225 + ... x 5
    275 + ... x 3
    295 + ... x 1
    325 + ... x 1 (10lb PR)
    315 x 2 <--- straight weight
    275 x 3

    Standing Military Press
    135 x 5
    165 x 5
    185 x 3.5 (couldn't lock out the 4th rep)
    135 x 12

    EZ Bar Reverse Curls
    65 x 15
    85 x 12
    85 x 12

    EZ Bar Skull Crushers (w/ mini band held around back)
    85 x 15
    105 x 12
    105 x 12
    105 x 10

    Reverse Hyper
    160 x 15
    250 x 15

    Done. I have the rest of the week off from work, which worked out today b/c it's a mess outside with the snow and Siberian weather.

    I witnessed an amazing game last night, my Bears are still alive!!! Now we need the Giants to beat the Vi-queens, we take care of business against the Texans, and it's playoff football in Chicago once again. Woot!

    Last edited by Pete22; 12-23-2008 at 01:15 PM.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  18. #93
    Wannabebig Member cougar23's Avatar
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    Nice lifts, we are gonna lose first round if we make the playoffs any how

  19. #94
    Go Bears Pete22's Avatar
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    Quote Originally Posted by cougar23 View Post
    Nice lifts, we are gonna lose first round if we make the playoffs any how
    Thanks. Nah, have some faith. If we won the division, I think we'd play the best-seeded wild card winner which is Atlanta. We had them beat back in September, if it wasn't for that b.s. squib kick and that falling out of bounds catch at the last second. The only team in the NFC that scares me is the Giants. Either way, playoff football is fun.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  20. #95
    Go Bears Pete22's Avatar
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    Wednesday 12/24 - Deadlift/Upper Back Assistance

    Sumo Speed Deads
    315 x 1 x 6 sets
    405 x 1 x 2 sets

    Bent Rows
    135 x 10
    225 x 15
    275 x 8
    275 x 10

    Mini Kroc Rows
    95 x 10
    95 x 35

    Band Pull-a-parts
    Mini x 15 x 3 sets

    Done. Felt like crap today so decided to just pull for speed vs. pulling heavy. The heaviest DB I have at home is a 95, so decided to rep it out for fun.

    It's Christmas Eve and it's time to gorge myself these next two days and move up a weight class!

    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  21. #96
    I Wanna Taco johnnyo_99's Avatar
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    your training is intense, nice work, eat up! i figured out that I have been doing westside wrong, over doing it on DE days. Your log has set me straight, i plan on starting a training log at the beginning of the year so i can get some feedback. have a good one tomorrow.

  22. #97
    Go Bears Pete22's Avatar
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    Quote Originally Posted by johnnyo_99 View Post
    your training is intense, nice work, eat up! i figured out that I have been doing westside wrong, over doing it on DE days. Your log has set me straight, i plan on starting a training log at the beginning of the year so i can get some feedback. have a good one tomorrow.
    Thanks, have a Merry Christmas! I look forward to reading your log. I think I've been straying a bit from the standard Westside template in that I've been working up to heavy doubles and singles (not necessarily maxes) in briefs almost every DE Squat session lately. I tend to overdo it as well sometimes, I have to fight the urge to go heavy all the time.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  23. #98
    GFH Lones Green's Avatar
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    Doing Kroc rows like that would have me passed out! LOL!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  24. #99
    Go Bears Pete22's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Doing Kroc rows like that would have me passed out! LOL!
    MINI Krocs... LOL! I've been shoveling snow all week so my GPP is up.
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  25. #100
    I Wanna Taco johnnyo_99's Avatar
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    Quote Originally Posted by Pete22 View Post
    Thanks, have a Merry Christmas! I look forward to reading your log. I think I've been straying a bit from the standard Westside template in that I've been working up to heavy doubles and singles (not necessarily maxes) in briefs almost every DE Squat session lately. I tend to overdo it as well sometimes, I have to fight the urge to go heavy all the time.
    thats exactly what i was doing, in my briefs working up to heavy singles on my DE day, that wore me out quick! I probably won't do a 5th heavy day as you do. I'll substitute deadlifts with a squat motion each week for my ME day. I think the 5th day i will devote to rehab work with a foam roller/tennis ball. this past week i actually did westside the correct way, read a lot of dave tate articles and I feel much better, i'm sore but not beat up.

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