The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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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Thread: 365lbs bench

  1. #1
    Addicted 2 Lifting Andre518's Avatar
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    365lbs bench

    Tonight I got 365lbs for one with perfect form and with great explosion. I think i could have gotten 370-375 but made the mistake of jumping right into 385lbs. 385lbs really took a lot out of me. But none the less I still feel good. I just came off a 4 week Sheiko bench workout and two days before I started I benched 315lbs barely for one so I think 50lbs in a month is progress. My partner went from 375lbs to 415lbs. Next week we start a Sheiko full body program hope to see more great results.

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  3. #2
    Supplement Junkie MattBag's Avatar
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    Nice bro I'm not familiar with Sheiko lifting I'm gonna have to check that out.
    MAX BENCH:275lbs. (11/2008)
    MAX SQUAT machine:420lbs. (4/2005)
    MAX SQUAT free weight: 385lbsx2. (1/2009)
    MAX DEAD LIFT hex bar: 465lbs. (1/2006)
    MAX DEAD LIFT straight bar: 455. (10/2009)
    total: 1115
    CURRENT WEIGHT:240. (10/2009)
    HEIGHT: 6'2

    The best way to get big is to eat big, lift big and LIVE BIG.

  4. #3
    NASA KY CHAIRMAN NASAKYCHAIRMAN's Avatar
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    Great job!
    TRAIN HARD

    "BIG WILLIE" J.T. HALL

    http://www.youtube.com/user/NASAKYCHAIRMAN
    http://www.houseofpain.com/blog.html?search_author=9

    611 MISS ATTEMPT AT THE 2008 BP NATIONALS
    562lb DRUG-FREE COMPETITION BENCH PRESS
    491 COMPETITION UNEQUIPPED BENCH PRESS
    2008 & 2009 NASA PRO BENCH PRESS CHAMPION
    #1 DRUG-FREE BENCH PRESSER IN KY

  5. #4
    Addicted 2 Lifting Andre518's Avatar
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    Quote Originally Posted by MattBag View Post
    Nice bro I'm not familiar with Sheiko lifting I'm gonna have to check that out.
    This is the routine I just finished. Started basing percentages off of 315lbs, week two moved up to 350lb percentage, and week three add 20lbs to each bench. I based squats off of 400lbs.

    Monthly training plan 1
    For bench press
    Basis period (preparative time).

    1 week

    Monday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)
    2.Squat 40% 6Х1, 50% 6Х1, 60% 6Х4 (36)
    3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26)
    4.Flat Dumbbell Flies 8Х5.
    5.Incline Sit-Ups 8Х5. Total: 92 lifts

    Wednesday
    1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2,
    75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)
    2.Leg Extension 10Х5.
    3.Bench press locality (Lockaut) 3Х6.
    4.Parallel Bar Dips 6Х5.
    5.Tricep pressdown (with straght bar) 8Х5.
    6.Hyperextensions 8Х4. Total: 49 lifts

    Friday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
    2.Squat 50% 4Х1, 60% 4Х1, 70% 3Х4 (20)
    3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27)
    4.Pec Dec Flies 8Х5.
    5.Latisimus dorsi. 8Х5.
    6.Incline Sit-Ups 10Х5. Пресс Total: 72 lifts

    Satuday
    1.Incline Bench Press with Barbell 4Х6.
    2.Flat Dumbbell Bench Press 2Х6.
    3.Parallel Bar Dips 4Х6.
    4.Tricep pressdown (with straght bar) 10Х5.
    5.Goodmorning 6Х5. Total for the week: 213 lifts

    2 week

    Monday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
    2.Leg Press 6Х5.
    3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)
    4.Flat Dumbbell Flies 8Х5.
    5.Latisimus dorsi. 10Х5.
    6.Incline Sit-Ups 10Х5 Total: 49 lifts




    Wednesday
    1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2,
    80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х2,
    65% 5Х1, 55% 7Х1 (53)
    2.Squat 50% 5Х1, 60% 5Х1, 65% 5Х4п (30)
    3.Bench press locality (Lockaut) 3Х5.
    4.Tricep pressdown (with straght bar) 10Х5. Трицепсы на блоке
    5.Hyperextensions 8Х4. Total: 83 lifts

    Friday
    1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ2п, 80% 3рХ5п (30)
    2.Leg Extension 8Х5.
    3.Wide-Grip Bench Press * 35% 8рХ2п, 45% 6рХ4п (40) Жим лёжа широким хватом
    4.Latisimus dorsi. 8Х5.
    5.Parallel Bar Dips 6Х5.
    6.Incline Sit-Ups 10Х4. Total: 70 lifts

    Satuday
    1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
    2.Bench press locality (Lockaut) 2Х5.
    3.Standig Barbell Curl 8Х4. бицепсы
    4.Hyperextensions 8Х4. Total: 36 lifts
    Total for the week: 238 lifts.

    3 week

    Monday
    1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х2, 85% 2Х4 (23)
    2.Leg Extension 10Х5.
    3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
    4.Pec Dec Flies 10Х5.
    5.Triceps 10Х5.
    6.Incline Sit-Ups 10Х4. Total: 47 lifts

    Wednesday
    1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2,
    80% 2Х2, 85% 1Х2, 80% 2Х2, 75% 3Х1,
    70% 4Х1, 60% 6Х1, 50% 8Х1 (52)
    2.Barbell Lunges 5+5Х5.
    3.Bench press locality 3Х5.
    4.Latisimus dorsi. 8Х5.
    5.Hyperextensions 6Х4. Total: 52 lifts

    Friday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х8 (39)
    2.Flat Dumbbell Flies 8Х5.
    3.Leg Press 5Х5.
    4. 8Х5.
    5.Incline Sit-Ups 10Х4. Total: 39 lifts

    Satuday
    1.Incline Bench Press with Barbell 4Х6. Жим сидя под углом
    2.Bench press locality 2Х6.
    3.Parallel Bar Dips 4Х6.
    4.Latisimus dorsi. 8Х5. Total: 00 lifts
    Total for the week:138 lifts.

    4 week

    Monday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5. (30)
    2.Squat 50% 5Х1, 60% 5Х1, 70% 4Х4. (26)
    3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
    4.Latisimus dorsi 10Х5.
    5.Hyperextensions 8Х5. Total: 86 lifts

    Wednesday
    1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х2, 75% 4Х2,
    80% 3Х2, 85% 2Х2, 80% 3Х2, 75% 4Х1,
    70% 6Х1, 60% 8Х1, 50% 10Х1 (72)
    2.Bench press locality 2Х5.
    3.Pec Dec Flies 8Х5.
    4.Triceps 8Х5.
    5.Incline Sit-Ups Пресс 12Х4. Total: 72 lifts


    Friday
    1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 3Х5 (30)
    2.Leg Extension 8Х5.
    3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
    4.Latisimus dorsi 8Х5.
    5.Seated Goodmornings 5Х5. Total: 60 lifts


    Satuday
    1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
    2.Flat Dumbbell Flies 10Х5.
    3.Parallel Bar Dips 4Х5.
    4.Tricep pressdown (with straght bar) 8Х5.
    5. Incline Sit-Ups Пресс 10Х4. Total: 42 lifts
    Total for the week: 260 lifts.
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    Last edited by Andre518; 10-29-2008 at 06:07 AM.

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