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
    Warrior
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    Nice work Pete.

    Polish Power.

  9. #8
    Go Bears Pete22's Avatar
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    Quote Originally Posted by parabellum View Post
    Nice work Pete.

    Polish Power.
    Haha. Thanks!

  10. #9
    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.

  11. #10
    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.

  12. #11
    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

  13. #12
    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.

  14. #13
    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.

  15. #14
    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"

  16. #15
    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.

  17. #16
    I Wanna Taco johnnyo_99's Avatar
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    are you doing your shirt benching alone or at the gym?

  18. #17
    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

  19. #18
    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?

  20. #19
    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

  21. #20
    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

  22. #21
    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

  23. #22
    Wannabebig Member cougar23's Avatar
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    Nice lifts, we are gonna lose first round if we make the playoffs any how

  24. #23
    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

  25. #24
    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

  26. #25
    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.

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