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. #1
    Go Bears Pete22's Avatar
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    Pete's Westside Training Odyssey

    I've been training using Westside Principles for about 4 months now. Before getting hooked on Powerlifting this January, I was your typical "curls for the girls, no squatting/deadlifting, chest 3x's a week" kind of guy. I've worked out since high school, but never with anykind of serious consistancy.

    Anyway, my first meet was an APF/AAPF meet this past June. I competed RAW at a bodyweight of 214lbs, I'm 23 years old and 5'11" btw, here were my numbers:

    Squat: 364lbs (narrow stance olympic style)
    Bench: 275.6bs (Just missed 314lbs, competed with close-grip as I was nursing a pec strain)
    Deadlift: 501lbs (sumo)

    Since implementing Westside/Conjugate Periodization, I've been pleased with my progress so far. My current best gym lifts are:

    Squat: 415lbs (raw wide stance)
    Bench: 325lbs (index fingers on smooth, still have nagging pec issues)
    Deadlift: 520lbs (sumo)

    I tailored the basic Westside template to fit my needs and so far so good. It looks something like this.

    Day 1: ME Squat/DL
    Day 2: ME Bench
    Day 3: Upper back/DL Assistance
    Day 4: DE Squat
    Day 5: DE Bench

    I have a push/pull meet coming up October 18th, so I'll just post my training from this past Monday on. Next week I'll only be doing light recovery/assistance stuff in prep for the meet Saturday.
    Last edited by Pete22; 11-03-2008 at 09:14 AM.

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  3. #2
    Go Bears Pete22's Avatar
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    Monday 10/6 - ME Squat

    Raw High Box Squat (17" Box) w/ Buffalo Bar
    Worked up to:
    455 x 1
    495 x 1
    515 x 1 (PR)
    475 x 2
    455 x 3
    315 x 10 (Olympic style free squat, just wanted to see what I could get)

    Arched-back GM's
    135 x 5
    185 x 5
    225 x 5
    275 x 2

    45-Degree Back Raises
    60lbs x 12
    80lbs x 10
    100lbs x 4

    Finished with three sets of kneeling pulldown abs, supersetted with some high-rep sumo stance pullthroughs.

  4. #3
    Go Bears Pete22's Avatar
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    Tuesday 10/7 - ME Bench

    Close-grip Bench Press (index fingers on smooth)
    Worked up to:
    275 x 1
    295 x 1
    315 x 1
    325 x 1 (PR w/ this grip)
    295 x 1

    DB Bench
    80's x 10
    100's x 17 (rep PR)
    120's x 4 (decided to get crazy )

    Lying Triceps Extensions (to chin)
    135 x 10
    155 x 8
    165 x 5
    135 x 10

    Rolling DB Extensions
    50's x 10 x 3 sets

    Hammer Curls
    60's x 8
    60's x 8

    My tri's were fried, I threw in the hammer curls to pump up teh armz
    Last edited by Pete22; 10-08-2008 at 12:33 PM.

  5. #4
    Go Bears Pete22's Avatar
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    Wednesday 10/8 - Upper Back/DL Assistance

    I woke up this morning and my low back was tight, so I hit the Reverse Hyper (my homemade version, looks just like Louie's but it's made out of wood) for a few sets. I also threw in 100 reps of extensions with a light band just for recovery purposes.

    On to the training:

    Bent-over Rows
    135 x 10
    225 x 10
    275 x 5
    225 x 10

    1-arm DB Rows
    100's x 10
    120's x 10
    130's x 8

    45-degree back raise
    80 x 12
    80 x 10

    Seated V-Grip Rows (fat grip handle)
    200 x 10
    220 x 8
    250 x 5

    Chest Supported Row - Hammer Strength Machine - (1 arm at a time)
    115 x 10
    135 x 8
    160 x 8

    I was exhausted after this. I'm still battling a cold so my head and chest are really congested. .... oh well, I push on. I'm pretty pumped up for this meet as my strength levels are pretty high right now. My weight was 224lbs right before I trained, so I'll have no problem getting to 220 for the meet.
    Last edited by Pete22; 10-08-2008 at 12:50 PM.

  6. #5
    GFH Lones Green's Avatar
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    great work in here!
    23 years old
    6'3, 308 lbs

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

  7. #6
    Go Bears Pete22's Avatar
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    Thursday 10/9 - DE Squat/DL

    DE Squat (Raw - 13" Box)
    205lbs + Green Band x 3 x 10 sets

    The first set felt kinda slow, but I got a lot faster after the 3rd set.

    Sumo Speed Pulls
    315lbs x 1 x 6 sets -- I was trying out my new Ace Briefs. I know my meet is next weekend, but I like the feel of pulling in these briefs vs. a suit. I feel like the straps mess up my groove and it's hard holding air and getting down to the bar in a suit. We shall see.

    45-Degree Back Raise
    95lbs x 15 x 3 sets

    Reverse Hyper
    190lbs x 12 x 3 sets

    After these my low back was fried and I was spent. I still have a cold, and although my strength is there, my endurance is not. I did a few sets of abs and called it a day. I'm mega dosing some vitamin C and hopefully this damn cold will be gone soon.

  8. #7
    Go Bears Pete22's Avatar
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    Saturday 10/11 - DE Bench

    This was my last real training session before my meet next Saturday. I've been having some confidence issues with my shirt. I'm using a single-ply Fury that I've only had for about 6 weeks. The shirt itself is pretty loose, and I'm still trying to figure this thing out. Today, I finally discovered two things that really boosted my confidence in the shirt.

    1) The groove in this shirt is a lot higher than I've been trying to hit. For the past few weeks, I've been trying to touch around my top two abs. Today I discovered that this shirt's sweet spot is just below nipple level. I'm finally getting that pop that I was missing.

    2) Because my raw training is all basically index fingers on smooth and a little bit wider, the max legal grip of index fingers on the rings is just too wide for me. My triceps just feel week out that wide and I feel like I get no support from my lats. I brought my grip in to pinkies on the rings, and I felt a lot more explosive.

    On to the training...

    DE Bench
    185lbs + doubled minis x 3 x 8 sets (3 grips)

    Shirted Bench
    Trying to hit my very conservative opener a few times, I do not want to bomb out of this meet.

    315 x 1 (long 2 second pause) x 5 sets (Finally got da groove! )

    DB Bench
    95's x 10
    95's x 20 (rep PR)

    Tri Extensions/JM Press
    95lbs + 40lbs of chain x 12
    115 + 40lbs of chain x 10
    135 + 40lbs of chain x 10
    155 + 40lbs of chain x 7
    155 + 40lbs of chain x 7

    Chins
    BW x 10 x 3 sets

    Hammer Curls
    60's x 10 x 2 sets

    Finished up with 100-rep light band pushdowns.

    I think I might just turn my phone off and sleep for the rest of the weekend...
    Last edited by Pete22; 10-11-2008 at 11:13 AM.

  9. #8
    Go Bears Pete22's Avatar
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    Monday 10/13 - Squat/DL Accessory & Recovery

    Arched Back GM's
    135lbs x 5
    185lbs x 5
    225lbs x 6
    225lbs x 5 (sumo stance)

    45-Degree Back Raise
    80lbs x 12
    80lbs x 10
    80lbx x 10

    Sumo Stance Pull-throughs
    Weight(?) x 15 x 3 sets

    Kneeling Pull-down Abs
    Weight x 12 x 3 sets

    That was it, nice and easy today. I'll probably hit my reverse hyper for a few sets when I get home from work tonight.

  10. #9
    Go Bears Pete22's Avatar
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    Tuesday 10/14 - Bench Recovery/Assistance

    Bench Press (index on smooth)
    135lbs x 5
    135lbs x 5
    185lbs x 5
    225lbs x 18

    DB Bench
    100's x 10
    100's x 10

    Tri. Extension
    115lbs x 15
    115lbs x 12

    Rolling DB Extensions SS w/ Hammer Curls
    40's x 12 x 12
    40's x 12 x 12

  11. #10
    Go Bears Pete22's Avatar
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    Wednesday 10/15 - Back Recovery/Assistance

    DB Rows
    70lbs x 10
    120lbs x 12
    120lbs x 5

    Chins
    Bw x 10
    Bw x 10

    Seated V-Grip Rows (fat grip handle)
    200 x 5
    220 x 5
    240 x 5

    45-Degree Back Raise
    BW x 20 x 2 sets

    Reverse Pec Deck
    120 x 15
    150 x 10

    I did some decline abs to finish this session off and I was in and out in about 30 minutes. I'm now in the middle of an hour long text message argument/war with my ex-gf.... This is draining me more than today's training...

  12. #11
    Go Bears Pete22's Avatar
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    Saturday 10/18 - MEET RESULTS!!!

    I competed today in my second meet ever, it was the APF/AAPF Rise of the Deadlift/Beast of the Bench (Push/Pull only). Overall I'm pretty satisfied with my results; my main goal was just to hit some PR's and get at least a 900lb total.

    Results:

    Bench

    1st Attempt: 314lbs - Good lift
    2nd Attempt: 336lbs - Good lift
    3rd Attempt: 375lbs - No lift - Stalled 3/4 of the way up.

    I was a little disappointed with my bench. I wanted to hit 365, but my "handlers" (2 of my good friends who don't powerlift) decided that it was in my best interest to try 375 for my final attempt. . 336 went up pretty easy, so I figured I'd go along with it. Anyway, 375 stuck about 3/4 of the way up, gotta work that lockout.

    Deadlift

    1st Attempt: 474lbs - Good Lift
    2nd Attempt: 518lbs - Not sure. This felt really fast and that I think I put the weight down before the signal because I was so pumped. Some guy told me the lift was good, but I might have seen 2 red lights. Oh well.
    3rd Attempt: 567lbs - Good Lift. 47lb PR!! This felt really good. I think I left some weight on the platform with this attempt. I felt like I probably could've hit 600 today. (Hindsight is a biyatch)

    As a side note, I was originally going to pull in my Ace Squatter. I scratched that idea and opted to pull in only my new Ace Briefs. Well, as I started to get dressed, I said screw it, and I threw on my Old School Inzer Champion suit that was rolled up in my gym bag for some reason. I figured that since I wore this thing for most of my training, I'd just go ahead and compete with it.

    All in all, I was happy with my performance and I had a good time, isn't that what's important?

    I have vids of my attempts that I'll hopefully post later if I figure this camera out.
    Last edited by Pete22; 10-19-2008 at 06:45 PM.

  13. #12
    Warrior
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    Nice work Pete.

    Polish Power.

  14. #13
    Go Bears Pete22's Avatar
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    Quote Originally Posted by parabellum View Post
    Nice work Pete.

    Polish Power.
    Haha. Thanks!

  15. #14
    Go Bears Pete22's Avatar
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    Meet Vids

    I Put together a little video of all of my attempts...

    Video
    Last edited by Pete22; 10-19-2008 at 06:42 PM.

  16. #15
    Go Bears Pete22's Avatar
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    Monday 10/20 - ME Squat

    AFTER THE MEET IS BEFORE THE MEET...

    Narrow Oly. Style Squats
    135lbs x 5
    185lbs x 3
    225lbs x 3
    275lbs x 3
    315lbs x 3
    365lbs x 1 (slow and painful)
    365lbs x 1 (slower, more painful)
    315lbs x 5

    Arched Back GM's
    135lbs x 8
    185lbs x 5
    225lbs x 5

    45-Degree Back Raise
    60lbs x 12 x 2 sets

    Finished up with two sets of 12 of pulldown abs SS w/ some high rep pullthroughs.

    I didn't realize how fried my back, glutes and hams were from Saturday's meet until I hit that 315 for 3. I probably shouldn't have squatted heavy today. In all honesty, I should have probably taken this week off to recharge my mind and body; I think I still might if I feel like crap tomorrow.

  17. #16
    Breaker of Skulls Guido's Avatar
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    Great job on the huge PR's at the meet. Where do you train in Chicago? I have some buddies and family up there and go up that way all the time.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  18. #17
    Go Bears Pete22's Avatar
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    Quote Originally Posted by Guido View Post
    Great job on the huge PR's at the meet. Where do you train in Chicago? I have some buddies and family up there and go up that way all the time.
    I train solo about half the time at a World Gym downtown and the other half in my basement. Not the most conducive powerlifting atmospheres, but my iPod and plenty of Monster help with that.

  19. #18
    Go Bears Pete22's Avatar
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    Tuesday 10/21 - ME Bench

    Floor Press - (medium grip)
    135lbs x 5
    185lbs x 5
    225lbs x 3
    245lbs x 3
    275lbs x 1
    295lbs x 1
    315lbs x 1
    325lbs x 1 (PR! I wanted to to go for 335, but I had no spotter)
    295lbs x 3 (3rm PR)

    Seated DB Press
    80's x 6
    90's x 6
    90's x 5

    Tri. Extensions
    135lbs x 10
    155lbs x 8
    175lbs x 5
    135lbs x 10

    Rolling DB Ext.
    50's x 10 x 3 sets

    Hammer Curls
    60's x 10
    60's x 6

    Days like this it sucks to A) Work out alone and B) Have a crappy power rack. I really felt like I could've gone for 335+ on floor press, but the pins on the rack don't go low enough. Oh well, a PR is a PR.

  20. #19
    Go Bears Pete22's Avatar
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    Wednesday 10/22 - Upper Back

    Bent-over Rows (close grip)
    135 x 10
    225 x 10
    275 x 5
    275 x 3
    225 x 12

    Incline Chest-Supported DB Rows
    80's x 8
    80's x 7
    80's x 8

    Chins
    BW x 8
    BW x 8
    BW x 5 (hammer grip)

    Nautilus Plate Loaded High Row
    2 plates per side x 12
    3 pps x 8
    3 pps x 6

    Face Pulls
    110 x 12
    130 x 10

    Reverse Pec Deck
    110 x 12
    120 x 10
    140 x 10

    The Nautilus machine is nice b/c it gives you a free range of motion to rotate your wrists and pull wide or close. On another note, I always like the weird stares I get when I do face pulls, "Bro... ur doin' teh lat pulldownz wrong yo"

  21. #20
    Go Bears Pete22's Avatar
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    Friday 10/24 - DE Squat

    DE Squat (Raw - 13" Box)
    175 + Light (Purple) Band + 40lbs of chain x 2 x 8 sets
    225 + LB + 40lbs of chain x 2 x 2 sets

    Worked up:
    275 + LB + 40lbs of chain x 2
    295 + LB + 40lbs of chain x 1
    315 + LB + 40lbs of chain x 1

    RDL's
    135 x 15
    225 x 12
    135 x 20

    45-Degree Back Raise
    95 x 12 x 3 sets

    Reverse Hyper
    200 x 12 x 3 sets

    Light Band Pushdowns
    100 reps

    I decided to experiment a little bit with using bands and chains at the same time (You control Westside, it doesn't control you ). I'll probably stick with this combo for a three week wave, increasing bar weight each week.

    Well, the weekend is finally here, and I'm about as happy as this guy...

    Video
    Last edited by Pete22; 10-24-2008 at 06:45 PM.

  22. #21
    Go Bears Pete22's Avatar
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    Saturday 10/25 - DE Bench

    DE Bench
    145 + Doubled Mini's x 3 x 4 sets
    145 + DM's + 40lbs of chain x 3 x 4 sets (felt fast, so I added some chain)

    Worked up:
    185 + DM & chains x 1
    205 + ... x 1
    225 + ... x 1

    DB Bench
    95's x 10
    95's x 21 (Rep PR!)

    Tri. Extensions (turned into JM's towards the end)
    95 + 40lbs of chain x 15
    115 + ... x 12
    135 + ... x 10
    155 + ... x 7

    Pullups/Chins
    Wide PU: bw x 10
    Close Chins: bw x 10
    Wide PU: bw x 10


    I felt really tired today. I'm usually up everyday at 6:00am for work, so my body won't let me sleep late on weekends. I slept in until 10:30am today, which is odd for me. (I know that sounds crazy ).

    The Bears have a bye week, so I'll probably throw in an extra workout just to fill that 3 hour gap in my day tomorrow.


    The importance of speed work from one of the best:
    Video

  23. #22
    Go Bears Pete22's Avatar
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    Monday 10/27 - ME Squat

    Raw High Box Squat (17" Box) w/ Buffalo Bar
    135 x 5
    225 x 5
    315 x 5
    365 x 3
    405 x 3
    455 x 1
    495 x 1
    525 x 1 (PR! )
    545 x fail ( got stapled)
    475 x 1

    Narrow Oly. Style Squats
    315 x 5
    315 x 11 (Rep PR)

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

    Kneeling Pulldown Abs
    170 x 12 x 3 sets

    After the 315 x 11, I was gassed. I think I'm physically strong enough for a few more reps, but I literally was gasping for air and dizzy at this point.

    The 525 high box squat felt nice and explosive, so I was surprised that I got stapled by 545. I think the problem was that I didn't drive my head up/back and I leaned forward way too much.

    I used my iPhone today (forgot my regular iPod) and I got a text towards the end of my workout from an old high school buddy, he and his girlfriend are expecting a baby... Needless to say I was shocked, my focus was gone so I cut the workout short (I was also exhausted).

    Off-Topic Rant: How the hell can you workout and read the Wall Street Journal at the same time? I saw a guy today that would do a bench set, sit up, and read the paper for a few minutes, then proceed with his next set.

  24. #23
    Go Bears Pete22's Avatar
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    Tuesday 10/28 - ME Bench

    Incline Bench (pinkies on rings)
    135 x 5
    185 x 5
    225 x 3
    245 x 1
    275 x 1
    285 x 1
    265 x 1
    265 x 1
    (no PR's today )

    DB Bench
    100's x 10
    100's x 19 (rep PR)
    120's x 5 (rep PR --> probably could've gotten 1 or 2 more, but my pec started cramping)

    Football Bar Tri. Extensions
    50 x 15 <--- not sure how much the bar weighs, so just counting plates
    70 x 10
    90 x 8

    Tate Presses SS w/ OH Rope Tri. Extensions
    30's x 10 ss/ 80 x 8
    30's x 9 ss/ 70 x 8
    30's x 9 ss/ 60 x 8 -- (tri's were dead, had to keep decreasing weight)

    BB Curls
    95 x 12
    I went to scratch my head, and my bicep cramped up so bad I almost screamed like a little girl. No more curls today.


    Incline did not feel strong today. When I knew I wouldn't be hitting a PR, I backed off the weight just to get a few reps in over 90%. This was my first time trying Tate Presses, my tri's right above the elbow area were on fire.

    I must be really dehydrated b/c I was cramping up a lot. Living off coffee and not drinking water will do that to you.

  25. #24
    Go Bears Pete22's Avatar
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    Wednesday 10/29 - Deadlift/Upper Back

    Deficit Deads (Conventional on 4" platform)
    135 x 5
    225 x 5
    315 x 5
    365 x 3
    405 x 2
    455 x 1
    405 x 1

    I'm slow off the floor, me sucking at these is a testament to that. I forgot my chalk (and belt), so combine that w/ crappy gym bars, and my grip sucked today.

    DB Rows
    120's x 10
    120's x 15 (rep PR)
    135 x 6

    Seated V-Grip Rows (fat grip handle)
    200 x 8
    220 x 6
    240 x 6
    260 x 3

    Chest Supp. Low Row - Hammer Strength Machine - (1 arm at a time)
    90 x 10
    125 x 10
    160 x 6

    Reverse Pec Deck - SS w/ Face Pulls
    110 x 12 / 110 x 12
    130 x 10 / 120 x 12

    Done. I'm tired.

    The Bulls won last night. Derrick Rose looks good; the kid is going to be a star.

  26. #25
    Go Bears Pete22's Avatar
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    Friday 10/31 - DE Squat

    Box Squat (13" box, raw)
    200 + Light Bands & 40lbs of chain x 2 x 10 sets
    Worked up: 225 + ... x 2
    275 + ... x 2
    315 + ... x 1

    Sumo stance GM's
    Bar + Light Bands x 10
    95 + ... x 8
    135 + ... x 5
    185 + ... x 2
    135 + ... x 5

    45-Degree Back Raise
    95 x 15
    115 x 10
    95 x 15

    Reverse Hyper
    3 sets of 12

    Done.

    Hoping to see plenty of this tonight...


    Happy Halloween.
    My Training Log

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