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
    Senior Member jmccown's Avatar
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    The Road to a 500 raw bench

    My goals as I begin this journal: To achieve a 500 pound raw bench press and stay at/under the 242 pound weight class within the next two years.

    current best as of today - 425 touch and go, almost 2 months ago at BW of 230 lbs.

    best paused bench 385 (still working on perfecting my form)

    first competition coming up this Saturday. Will post back results afterwards

    and the training log begins...
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

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  3. #2
    Senior Member jmccown's Avatar
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    Sunday 11/2/08

    ME Bench

    135x15
    135x15
    225x10
    315x5
    365x1 paused
    385x1 paused

    JM Presses
    135x10x3

    Dumbbell incline
    50x15
    100x15
    100x12

    Tricep Pressdowns

    200x10
    240x10

    Lat pulldowns

    180 3x10

    Done

    Not a very intense workout. Tried not to overdo it because of meet in 6 days. Will hit it hard next week. This will be my last chest workout till after competition.
    Last edited by jmccown; 11-04-2008 at 11:36 AM.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  4. #3
    Senior Member
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    Good luck with the goals, dude...looks like you have some nice pressing strength

  5. #4
    Senior Member jmccown's Avatar
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    11/3/08

    ME Deadlift and ME Squat

    Deadlift

    135x10
    225x10
    315x6
    365x6
    405x1
    460x1 (felt like I had another 20-25 lbs but called it quits for the night on deads)

    ME Squat
    135x10
    225x10
    315x6
    405x5

    Box squats at about 15"

    225x20
    315x20

    Rows
    240x15x4

    10 laps around track for some light cardio.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  6. #5
    Senior Member Daone's Avatar
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    Good luck man!
    Hated by many confronted by none..

  7. #6
    Senior Member jmccown's Avatar
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    11/4/08 Shoulder Day

    Shoulder Press (slight tilt from military, but nowhere near incline)

    135x10
    225x10
    275x5
    315x1

    Shrugs on machine with palms facing inward

    225x10
    315x10
    405x10
    495x10
    545x10

    Overhead dumbbell presses
    50x10
    100x10x2

    bar raises (front)
    95x8x4

    lateral raises DB
    30x10x3

    arnold's
    55'sx10x3

    some bicep work and 10 laps around CC.
    Last edited by jmccown; 11-04-2008 at 05:26 PM.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  8. #7
    Senior Member jmccown's Avatar
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    This morning's weigh-in 237.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  9. #8
    Senior Member jmccown's Avatar
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    11/5/08

    Flat Bench work
    135x10x3
    225x5x3
    315x3x3 pretty quick reps

    Inverted dumbbell kickbacks
    50x10x3

    10 laps and some ab work

    today just done some light bench work, basically to work out some soreness from my ME work. Meet is in a couple days so didn't want to overdo anything. Today is 4th workout day this week. I normally would take today off but felt like I needed to do a little something. I'm really looking forward to my first meet.

    So far the last 4 days don't look like much, next week I'll get more into my normal routine. I just want to make sure I don't overtrain anything prior to my meet.
    Last edited by jmccown; 11-05-2008 at 06:04 PM.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  10. #9
    Senior Member jmccown's Avatar
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    Results from my first bench meet - it was the NASA regional in WV.

    1st place finish in 242 lb unequipped intermediate class!! Didn't try to set any PR's or anything. I wanted to learn about how the meets work and what to expect in future meets.

    My bench efforts went something like this:

    opener - 349 lbs cant remember how many kilos - RED LIGHTED because I went straight to rack rather than waiting for 'RACK' command. Rookie mistake.

    2nd attempt - same weight - good lift this time (waited for rack command)

    3rd attempt - stayed conservative and went to 369.5 (guy closest to me done 365). The weight felt extremely easy and was a good lift. Had plenty left in me but I'll save it for future meets.

    I owe a big thanks to JT Hall for showing me the ropes. JT is one strong dude for sure.

    Once I got there I decided to enter the push/pull just to see where I stacked up on my deadlift. I finished 2nd place. Not to bad for a bench specialist.

    Opened with 409 lbs good
    2nd attempt 469 lbs good
    3rd attempt 480 lbs red lighted for hitching (I didn't think so but it's all good) I was able to lock it out.

    Needless to say I am hooked on this sport and am eagerly awaiting my next meet in the spring.
    Last edited by jmccown; 11-10-2008 at 07:50 AM.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  11. #10
    Senior Member jmccown's Avatar
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    11/11/08 ME chest

    Flat bench work
    135x12x2
    225x10
    315x8
    365x5
    405x2

    315 x 6 all paused reps

    JM Presses
    135x8
    185x8
    225x8
    275x8

    Incline dumbbell presses
    100's x15x2

    lat pulls bw x 8 x 3


    few sets of DB curls and called it a day
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  12. #11
    Senior Member jmccown's Avatar
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    11/12/08

    Deadlift ME
    135x8
    225x8
    315x8
    405x5
    455x1
    505x1
    555x0

    squat
    135x8
    225x8
    315x8

    bent over rows
    95x8
    155x8
    205x8

    upright rows with v bar and barbell
    205x20x3

    bent over rows DB
    100x10x3

    reverse pec deck for rear delts
    100x15x3

    My back was still a bit sore from the meet. Not a bad day for deadlift. I've really got to get my squats more attention.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  13. #12
    Senior Member jmccown's Avatar
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    11/14/08 - DE Bench

    135x12x2
    225x8
    315x5
    decided to change up a bit here from my norm and went with some chain work

    dropped to 225+100lbs chain 5x5 pretty quick reps.

    135+100lbs chain x 20

    skull crushers 135x8x3

    tricep pressdowns 150 x 8 x 3 (light but felt good burn after all the previous work)

    close grip 135x8x1 (felt like I had done enough triceps already so called it quits on the tri's)

    Lat pulls 240 x 8 x 3

    Done till Monday.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  14. #13
    Senior Member jmccown's Avatar
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    11/18/08 ME Reverse Band work

    Tonight I done my first reverse band lifts. I only have the monster mini's so it's all I had to work with. I doubled them over the power rack at the gym. When I loaded the bar to 135 the bar stayed on the hooks so I figure 110/115 lbs is what they gave me at the bottom. Anyhow I worked up some pretty heavy sets and was surprised:

    315x10
    405x10
    455x8
    500x1
    555x1
    585x0 (couldn't lock it out)

    I think I could have locked out a 580 lb lift.

    I don't know how this translates to raw. I haven't done a 1RM in a while, but 425 raw was my best lift a couple months ago. I've never done any bench work in a shirt either. Would these monster mini's be the equivalent to say a single ply bench shirt? The weight felt really heavy on top. It was pretty dang cool to see the bar loaded up with 6 plates on my last set I know this post is useless without a video. I'll try to get some next week. My camera is the last thing on my gym list.

    Other work:

    dropped back to 405 (RB) x 10 x 2

    Took off the bands and done JM presses

    135x8
    185x8
    225x8

    close grip
    135x8x3

    Lat Pulldowns
    180x8x2
    200x8

    Tricep pressdown

    240x8x3

    Dumbbell bench

    100's x 10 x 2


    Done
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  15. #14
    Senior Member jmccown's Avatar
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    11/25/08

    Took a few days off.

    ME Bench work

    Decided to do some sets of 5 today. So my flat bench work looked like this:

    135x12
    135x12 warm ups
    185x5
    225x5
    275x5
    315x5
    350x5
    365x5
    385x3
    405x1

    Didn't want to go heavier or really push myself too much because I done this bench work at home in my garage. I don't have a spotter or a power rack (yet). So had to stay somewhat conservative.

    Dropped down for some reps for hypertrophy benefits

    315x10

    JM sets
    135x15
    135x15
    135x15

    Tricep Pressdowns
    140x20x3

    Lat pulldowns
    140x15x3

    Done.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  16. #15
    Senior Member jmccown's Avatar
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    Haven't posted on here lately due to my finals for school and my work has been extremely hectic. But I promise I haven't missed a workout.

    On a positive note, I finally got my power rack. Call it an early Christmas present.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  17. #16
    Senior Member jmccown's Avatar
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    I will graduate college in 4 weeks and will get back to my journal afterwards. Still hitting it hard.

    Last week hit a 430 raw on bench

    525 shirted

    Have my first equipped meet this Sunday. Will be doing bench and deadlift. Looking for a 530 on bench and a 550 on DL.

    My goals for this year are to hit a 600 equipped bench. I will be switching from an F6 to a super katana which will help my equipped bench.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  18. #17
    Senior Member jmccown's Avatar
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    Time for my annual update on this log. Been two years since I set this goal of a 500 raw bench and I am very close. Hit a 495 raw 2 weeks ago so hope to get this by end of the year.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  19. #18
    Senior Member jmccown's Avatar
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    Last night I finally achieved my goal of a 500 lb bench press. Took me a few years but mark this one down in the books as a lifetime goal achieved. Now the next 100 pounds.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

  20. #19
    Senior Member
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    Awesome job...congrats. What is your current BW?

  21. #20
    Senior Member jmccown's Avatar
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    Current BW is 254. Fluctuates from 249-254 range. Typically heavier after a weekend full of good food, lol.
    Best lifts

    Bench Raw 560 Equipped 725 single ply
    Deadlift 750

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