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 Butcher's Avatar
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    My powerlifting journey

    I have been training for 2 years now, actually tommorrow (28Jul08) marks 2 years to the day from my first day in the gym. I am a 27 year old male, 5'9" and about 185-190. Since the beggining of 2008 I have been training with the Westside template. Before I made the decision to become a powerlifter, my training, although hardcore and serious, lacked focus. I didnt have a sport to apply my strength and conditioning to. Now that I do, training has become very focused. I have my goals and everyday in the gym brings me closer to those goals. I have never competed in a PL meet, but am 8 months out from my first one.

    My training split is Monday, Wednesday, Friday. Dynamic effort upper, max effort lower, max effort upper, dynamic effort lower. I simply rotate those through in order so my training week is actually 9 days long. I have only been doing this for 3 weeks, before that it was 2 on, 1 off, 2 on, 1 off. I will stick to this for a few months to access the results. Conditioning, yoke (neck & traps), and grip/forearm work will be put in at my convinience.

    I am currently in the Ohio National Gaurd and stationed in Kuwait. My job is convoy security throughout Iraq. When Im up north getting to a computer is very low on my priority list. I will catch up on the general details of my training when I am back in Kuwait.

    I welcome any and all critisism in this journal. If you think I am doing something wrong or just curious why I am doing something the way I am, just say something. Your not going to hurt my feelings!

    Heres a list of some of my PRs

    Squat
    15Jun08 215+chains Front Squat
    21Jun08 325 Free Squat wide stance
    27Jun08 325Parrellel Box Squat wide stance
    3Jul08 235+chains Front Squat
    14Jul08 345Free Squat wide stance

    Bench Press
    23Jun08 215 Flat Bench
    29Jun08 185 Illegal Bench 3x
    7Jul08 225 Decline Bench
    16Jul08 195 2 Board Press 4x
    26Jul08 195 Illegal Bench 3x

    Deadlift
    31Mar08 315 Conventional
    11Apr08 335 Conventional
    18Apr08 335 Sumo
    23Jul08 345 Conventional

    Right now my total is sitting at 910. My goals are to put 10 pounds on my flat bench every 5 weeks, 5 pounds on my squat every 3 weeks, and 10 pounds on my deadlift every 6 weeks.

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  3. #2
    Senior Member Butcher's Avatar
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    26Jul08
    ME Upper
    2x10-12 External Rotations elbow low
    ME Illegal Bench 3x 195 PR
    3x5 Flat Bench 180
    4x3 Chinups
    4x15 Miniband Pullaparts
    2x10-12 External Rotations elbow low
    Warmup-jumping jacks and upper ADRMD*
    I decided to work accessory sets in between ME sets. This cut training time down to 50 min, compared to an average ME Upper time of 75 minutes. Timed from the first ext. rot. to the last. I warmed up on the lat pulldown then,
    45x10
    cux3
    65x8
    cux3
    95x8 w/ wrist wraps
    cux3
    115x6
    cux3
    135x5
    mbpa x15
    155x3
    mbpa x15
    175x3 w/ handoff
    mbpa x15
    195x3 (5 pound PR)
    mbpa x15
    The very last chinup rep was a real strainer. I dont feel this method had any bad affects on any exercise. 195 felt like I could have done 5 more pounds, but I didnt feel like missing a rep. Flat bench I did the first set with pinky on the power ring. Second and third index finger on the power ring. I felt index finger on the ring was better because I could get my upper arms out more. I had a handoff on the 3rd set. Yesterday I was feeling like ****, physically and emotionally and decided to put the gym off a day. A good idea, I'm glad I had time to spare in my scheule.

    *ADRMD=Active Dynamic Range of Motion Drills

  4. #3
    Senior Member Butcher's Avatar
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    28Jul08
    DE Lower
    10x2 DE Squats 50% 170+Mini Monster bands 1 min rest
    3x3 Sumo Deads 275+chains/275+chains/285+chains
    4x6 Hanging Leg Raises
    warmup- 5 min bike and lower ADRMD
    I bashed my knee pretty good today and a few hours later it started to stiffen up. I used the bike to determine if I should squat today. It got it warmed up and good. No discomfort at all. 45x5 95x4 135x4 155x2 then belted up for my worksets. It went pretty good. At one point I lost my tightness and had the the bar slide down my back. Not good. 135 and 225 warmup, no belt. Belt for worksets. I used a DOH grip on the first set only. On the second set I tried bringing my feet into 6" from the plates. This didnt cause any negative affects. I also didnt point my feet out as far. I meant to do 5 sets of hanging leg raises, but form was really suffering on the fourth set. DE squats was done on a low box, 2 Reebok steps and a plate.

  5. #4
    Senior Member Butcher's Avatar
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    30Jul08
    DE Upper
    2x10 YTWL 5
    8x3 DE Bench 60% 125 1 min rest
    4x8 Military Press 85/75/75/75
    5x1 Chinups 15 sec rest
    4QS Halfwaydown Chinups
    2x10-12 External Rotations elbow high
    warmup-jumping jacks and upper ADRMD
    YTWLs sucked. It was pretty humbling. DE bench went fine. I decided on military press as a supplemental lift and shoulders. 45, 65 x8 as a warmup. Then 85. 85 was too heavy to start with so I dropped it to 75 for the last three sets. Grip was index finger on the rings, bringing it to my upper chest. The last 2 chinups were pretty damn tough, but I got them. Halfwaydown chinups was 2, 2, 2 and 1. DE bench warmup was 45 and then 20 pound jumps, rotating grips.

  6. #5
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    1Aug08
    ME Lower
    Parrellel Box Squat
    3x5 Good Morning (shoulder width stance) 165/165/185
    3x8 Pulldown Abs 100
    3x15 Back Extensions 50
    warmup-jumping jacks and lower ADRMD
    45x8
    95x8
    135x8
    185x5
    225x5 w/belt
    275x2
    305x1
    330x1
    345x1
    335x1
    325x1
    My PR was 325, from just over a month ago. On one of my maximal attempts I noticed my right knee coming inwards. Good mornings were done at 95 and 145 then 165 working wheight. This was still light so I used short rests. 185 on the third set. Pulldown abs went well. Real heavy. On the back extensions 50 was too heavy. The DB was held to my upper chest as always before. I only got 9 reps on the third set. 40 pounds next week.

  7. #6
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    4Aug08
    2x10-12 External Rotations elbow low
    Flat Bench
    5x3 Chinups
    5x15 Miniband Pullaparts
    1x4 Flat Bench 185
    2x10-12 External Rotations elbow low
    warmup-jumping jacks and upper ADRMD
    I didnt work accessory sets into my max effort sets since flat bench is so important to me. Index finger on power ring.
    45x10
    65x10
    95x8
    115x8 w/wrist wraps
    135x5
    155x4
    175x3
    195x1
    220x1 w/handoff
    225x1
    230x0
    205x2
    My spotter at 220 couldnt keep his hands off the bar. I dont know if he helped or not. I cant count this as a PR. I will repeat this next week. Its really my fault, I had him spot for 220, 225 and 230. 205x2 was with a different spotter. Since this bench was the only on in the gym I decided not to be a dick and did my accessorry work. Chinups I warmed up on the assisted chinup machine. 2.5 reps on the 3rd set and 4th set, 2 reps on last set. No big deal, I will do 3x3 next week. Ive made it a while without a snag. Pullaparts were fine. I planned on 3x5 flat bench at 185, did 1x4 and called it a day.

    Supplements- used up both creatine and beta-analine. I wont bother with more for a while.

  8. #7
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    6Aug08
    DE Lower
    8x2 DE Squats 55% 190+mini monster bands 1 min rest
    3x3 Sumo Deads 285/285/295 w/chains
    3x20 Pulldown Abs 75
    warmup-Lower ADRMD
    This is the end of my intoductory band cycle. It wasnt as bad as I thought it was going to be so I will use light bands for the next 3 weeks. A low box was used, 2 reebok steps and a plate. 45x2, 95x2, 95x2, 135x2, 135x2 warmup, all beltless. These worksets really got my pulse going. Sumo dead warmup was 135x3, 185x3, then 225x3 with a belt. My abs werent feeling very strong. A DOH grip on the first 2 sets, the 3rd set reverse grip at 295. Pulldown abs I did with 60 on the first set, 75 on the last two, using a tricep rope.

  9. #8
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    9Aug08
    DE Upper
    2x8 YTWL 5
    8x3 DE Bench 60% 125 1 min rest
    4x8 Military Press 75/75/75/80
    5x1 Chinups 10 sec rest
    4QS Halfway Down Chinups
    2x10-12 External Rotation elbow high
    Warmup-Jumping jacks and upper ADRMD
    DE bench warmup was 45, 65, 85, 115 rotating grips with each weight. Not bad, had a bit of trouble staying focused. Wrist wraps for wide grip. Military press warmup was 45 and 65. Pinky on the power ring and bringing the bar to my upper chest. 80 for the fourth set. Chinups went good. Warmup on the lat pulldown. 5 seconds next week, then taking a crack at 5 straight chinups. Halfway down chinups were 4,3,2 and 2. Ive never gotton 4 on these before.

  10. #9
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    12Aup08
    ME Lower
    Free Squat (wide stance)
    3x5 Good Mornings (shoulder width stance) 185/185/205
    warmup-Lower ADRMD
    I was a bit short on time so I decided to do accessory work later.
    45x10
    95x10
    135x6
    185x5
    225x5 w/belt
    275x2
    315x1
    335x1
    325x1
    315x1
    At the first 315 it went up kind of slow. I did 335 rather than make a PR jump. 335 was a real struggle as was the next 2 attempts. Its been a week since I stopped using creatine and beta-analine. I had plenty of sleep and food. Im not dissapointed in no PR, I still busted my ass. GM's were good, short rest periods and 205 on the last set.

  11. #10
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    14Aug08
    ME Upper
    2x10-12 External Rotations elbow low
    Flat Bench
    3x3 Chinups
    3x15 Miniband Pullaparts
    2x10-12 External Rotations elbow low
    Warmup-jumping jacks and upper ADRMD
    Grip on bench, index finger on power ring.
    45x10
    65x10
    85x8
    115x6 w/wraps
    135x4
    155x3
    175x2
    185x1
    205x1
    225x1 w/handoff
    215x0
    205x0
    Finally 225! 205 went up easier than expected. 225 was a lot of straining. I read an article once about blowing your emotional load on a landmark PR and I think thats what happened today. Thats probably why I missed 215 and 205. I meant to do 3x5 flat bench at 185 and missed the first rep and didnt even bother with bench afterwards. Warm up of lat pulldowns and then chinups. Completed with a lot of difficulty. I meant to do 6 sets of pullaparts and decided 3 sets was enough. Depending how I feel next week I might deload ME bench, but will see.

    This DE bench cycle saw some changes. A 6 day training week became 9, flat bench was used as a supplemental exercise and instead of touching DE bench reps to my chest I caught the bar 1"-3" above. I am also feeling I have found a good leg drive position. I really dont feel the 9 day week or DE bench style had a significant impact on bench progress. The last 2 ME flat bench workouts saw a 10 pound jump and I felt I still had 5 more pounds. Not this time. Flat bench as a supplemental, I like the idea, but not every week. The leg drive position I have been using is legs comftrably spread with shins perpendicular to the floor, as compared to the older method of legs spread 45-60 degrees and ankles in front of knees. Also, Ive stopped using creatine and beta-analine for almost 2 weeks.

  12. #11
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    For the year of 2008 I have added about 105 pounds to my squat, 60 pounds to my bench and 50 pounds to my deadlift. I think speed is what is holding back my deadlift progress.

  13. #12
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    20Aug08
    DE Lower
    12x2 DE Squats 175+light bands 1 min rest
    6x1 Speed Deads Conv 225/205 1 min rest
    A1 2x20 DB Side Bends 55
    A2 2x20 Pulldown Abs 70
    warmup-Lower ADRMD
    Once again I allowed being back at Arifjan to screw me all up. A low box was used on squats. I was supposed to squat with 155/45% but did the math wrong and used 175 instead. Im glad I used the mini monster bands prior to this. I was feeling slow, especially off the box. Going into the seventh set I tore the ass out of my shorts while wearing no underwear. No problem, I had a pair of boxers in my bag I could throw on under my shorts. They have been there half a year and apparently in the last week or two I took them out. It ended up being a 15-20 minute interuption. Kind of funny now that its done. DE squat warm up was 45x2, 95x2, 135,2, 155x2, beltless. Speed dead warmup was 135x2, 185x2 beltless. I did the first 2 sets at 225 and decided it was too slow so did 205 for the next 4 sets. I felt pretty slow on the bottom. I think doing these from a deficiet or with a snatch grip would help me out. Ab work was fine, used no rest. I dont know how I did it, but I aggravated my left wrist from squatting.

  14. #13
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    22Aug08
    8x3 DE Bench 60% 135 1 min rest
    1x3 DE Bench 70% 155
    4x8 Military Press 80/80/80/85
    5x1 Chinups 5 sec rest
    4QS Halfwaydown Chinups
    2x8 YTWL 5
    warmup-Upper ADRMD
    I went back to touching the bar to my chest for DE bench. 45, 65, 95, and 115 as a warmup. As usuall with a new DE bench weight, it kicked my ass. Looking back, I dont think I was trying to pull the bar apart at all. Military press was done pinky on the ring. 45 and 65 as a warmup. Rest was kept short. 85 on the last set. Warmup for chinups was done on the assisted chinup machine. I only got and and a half reps. I will just repeat this next week. Halfway down chinups were 2, 2, 1, 2. YTWLs to finish up. After the workout I was feeling a little shaky, like my blood sugar was low. I got off the road and went straight to the gym. It had been about 6 hours without real food. This may be why I wasnt feeling very strong throughout the workout.

  15. #14
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    23Aug08
    ME Lower
    Sumo Deadlift
    3x5 Good Morning (shoulder width stance) 205/205/225
    A1 3x15 Back Extensions 40
    A2 3x8 Pulldown Abs 105
    Fat Bar Rack Pulls
    warmup-jumping jacks and lower ADRMD
    135x3
    185x3
    225x3
    275x2
    315x1 w/belt
    340x0 w/reverse grip
    340x0
    325x0
    Pretty damn disappointed today. All 3 failed lifts got a few inches off the ground and then stalled. I guess Im getting stronger off the ffloor, but my deadlift still isnt getting stronger. Good mornings were good. 1 to 2 minutes rest. Probably soon I wont be able to make 20 pound jumps. 225 on the last set. 95, 135 and 185 as warmup sets. I thought about not doing back extensions cause it seemed pretty redundant after deads and GMs but decided to do them anyways. This and pulldown abs really kicked my ass. The gym had a fat bar so I decided to try it out. I was only pulling 4-6 inches, focusing only on my grip. 3 reps done normally at 135, then gripped it behind my back at 225, doublee overhand for a 5 second count. I missed the 3rd rep by a second.

    Deadlift Training Critique-My deadlift is soon going to be less than my squat. The first thing I think of is deadlift speed. I just added in speed deads. I havent done reverse hypers off the back of an incline bench since the beggining of July, and I will go back to these. All the deads I did on DE lower day with chains I feel made me a bit stronger off the floor, as missed deadlifts before couldnt even come off the floor. I think on my warmups I should go to 275 and then make 10 pound jumps. Maybe occasional rack pulls to overload my deadlift, just every month or two.

  16. #15
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    27Aug08
    ME Upper (deload)
    3x? Tricep Pushdowns
    2x3 Chinups
    3x15 BO BB Rear Delt Rows 45
    warmup-jumping jacks and upper ADRMD
    I decided to go ahead and deload bench. Tricep pushdowns were light weight/high rep, nowhere near failure. I planned on 4x3 chinups, but couldnt finish the second set. I am going to go back to doubles. Rear delt rows were fine.

  17. #16
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    Welcome Butcher, good to have you here. Looks like a solid training plan, and you're making good progress. If you can stick with a regular training schedule, which is understandably difficult in your situation, I have a feeling your progress is going to blow past what your goals are. BTW, I grew up in Stark County, pretty familiar with Wooster. When does your time overseas end?

  18. #17
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    The current rumor has us going home in December sometime. Im a week away from my two weeks of midtour leave, so really looking foward to the break. Thanks for the encouragement!

  19. #18
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    28Aug08
    DE Lower
    10x2 DE Squats 50% 170+light bands 1 min rest
    6x1 Speed Deads Conv. Snatch Grip 205 1 min rest
    A1 3x20 DB Side Bends 55
    A2 3x20 Pulldown Abs 75
    warmup- jumping jacks and lower ADRMD
    Seeing as how yesterday was a back off day I decided to train today also and get back on schedule next week. This was 5 pounds less than last week, due to bad math. It didnt seem near as bad as last week. I squatted down to a low box. Speed deads were good. Grip index finger on the ring. I realized if I think about trying to clean the weight I can put more power into it, even though Im not actually cleaning it. I wanted to do reverse hypers but all the incline benches were being used. Abs was good. Pulldown abs really smoked my grip.

  20. #19
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    7 months till my first powerlifting meet!!!

    30Aug08
    8x3 DE Bench 60% 135 1 min rest
    1x3 DE Bench 70% 155
    1x2 DE Bench 80% 180
    4x8 Military Press 85/85/85/90
    5x1 Chinups 5 sec rest
    4QS Halfway Down Chinups
    2x10-12 External Rotations elbow high
    warmup-jumping jacks and Upper ADRMD
    45, 65, 95 and 115 warmups, rotating grips. Todays benching felt pretty good. Wrist wraps for wide grip. 70% felt slow off the chest but fast at lockout. I dont think 70% has ever felt as good as it did today. 80% was of course real slow, the 2nd rep actually was a bit of a struggle. Warmup of 45 and 65 on military press. 85 for the first three sets with about a minutes rest inbetween. 90 on the 4th set. This time I got all my chinups. The 5th one was hell, but I got my chin over the bar. 1x5 next week. Halfway down chinups were 2,2,1 and 1. I have been doing these because my weak point is at the halfway position. Its been 7 weeks and I feel they have barely helped at all. I will replace these with high rep bent over BB rows.

  21. #20
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    1Sep08
    ME Lower
    Free Squat (wide stance)
    3x5 Good Morning 225/225/235
    3x8 Pulldown Abs 105
    Warmup-none
    I squated in my briefs (Inzer power pants) for this, worn the whole time. I also used my Strangulator 2.5m knee wraps for the first time. I wrapped these in a spiral going up and then back down below the knee cap.
    45x5
    95x5
    135x5
    185x5
    225x5
    275x3 w/belt
    315x1
    365x1 w/wraps
    385x1
    415x1
    I had a lot of trouble pushing my knees out with the briefs on, especially my right knee. It seems like the briefs stop me at a certain point. It also seemed like my knees were being forced foward at the bottom. 365 and 385 went up without much trouble. Its amazing how it doesnt feel as heavy coming out of the hole. 415 took quite a bit of straining though. I had problems getting the bar racked with 415. This is the heaviest weight Ive ever had on my back, and I didnt feel stable trying to get my feet back in. Thankfully there was a spotter to help me out. Good mornings went well. 135 and 185 as a warmup. 225 was feeling pretty heavy. 235 on the last set. There was no way I was feeling like doing back extensions after all this. Pulldown abs went well.
    Last edited by Butcher; 09-02-2008 at 09:35 AM.

  22. #21
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    6Sep08
    ME Upper
    2x12 External Rotations elbow low
    1 Board Press 3x
    5x8 Close Grip Bench Press 95/95/95/95/105+chains
    3x2 Chinups
    4x15 BO BB Rear Delt Rows 45
    2x12 External Rotations elbow low
    warmup-jumping jacks and Upper ADRMD
    45x10
    65x10
    85x10
    105x5 w/wrist wraps
    125x5
    145x5
    165x3
    175x3
    Since this was the first time with this exercise I didnt go nuts. Grip was pinky on the power ring. 95 on CGBP was pretty light, short rests between sets. 105 on the last set. I was supposed to do 5x2 chinups but only got one rep on the third set. Other than my attempt at 5 consecutive chinups, I will shelve chinups for a while. Rear delt rows went well.

  23. #22
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    9Sep08
    DE Lower
    8x2 DE Squats 55% 190+light bands 1 min rest
    6x1 Speed Deads conv. 205/185+chains 1 min rest
    A1 4x20 DB Side Bends 55
    A2 4x20 Pulldown Abs 70
    Warmup-jumping jacks and lower ADRMD
    During my warmup I realized I had a greater ROM with my left leg than right leg. Interesting cause Ive noticed problems pushing my right knee out at times on squats. 45, 45, 95, 135, 185 x2 warmup, using a low box. Quite an asskicker. I felt slower than before. I think I was getting more tension out of the bands this time. 135, 135, 185 warmup for speed deads. The first 2 sets were at 205+chains but felt too slow so I dropped it to 185.

  24. #23
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    10Sep08
    Sled Dragging
    Trip 1 25
    Trip 2 50
    Trip 3 35
    Trip 4 25

    Each trip was about 300 meters, paced off. Or 1000 feet. Other than one sled sprinting session Ive never dragged the sled. A tire sled on a road. All trips were the same, walking foward with the belt around the waist. This seemed to require just as much effort from my legs as my heart and lungs. 50 pounds is too heavy, except for heavy conditioning purposes. 25 and 35 seem to be good weights under these conditions. About 2-3 minutes rest between trips.

  25. #24
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    15Sep08
    DE Upper
    2x8 YTWL 5
    8x3 DE Bench 60% 135 1 min rest
    1x3 DE Bench 70% 155
    1x2 DE Bench 80% 180
    1x1 DE Bench 90% 200
    4x8 Military Press 90/90/90/95
    1x2 Chinups
    3x15 BO BB Rows 65
    2x12 External Rotations elbow high
    warmup- Jumping Jacks and Upper ADRMD

    45, 65, 85, 105 and 125 as warmup weights, alternating grips. Wide grip was pinky on the power ring due to bench rack width, instead of index finger on the power ring. 70% went up slower than in the past. 80% had me straining hard on the second rep. 90% of course really slow and hard. 45 and 75 warmup on military press. 90 for the first 3 sets, 95 on the fourth. This was hard right from the first set. I still got them all. I felt like I should have done a third warmup set. I planned on 1x5 on chinups and only got 2 whole reps. I think the difficulty of the first rep really discouraged me. I am done with chinups for quite a while. They are not worth the energy and time I put into them. As a powerlifter I need to focus on squat, bench and deadlift. 1 set of fows at 45 then a set at 65. This allowed me real short rests. Grip was supine, with thumbs extended to the rings.

  26. #25
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    19Sep08
    ME Lower
    Free Squat (wide stance)
    3x5 Good Morning (shoulder width stance) 235/235/2445
    4x8 Pulldown Abs 105
    warmup-Jumping Jacks and Lower ADRMD
    Im back off my midtour leave. I didnt train as much as I wanted but oh well, there was other priorities.
    45x8
    95x8
    135x5
    185x5
    225x5
    275x3
    315x1 w/belt
    350x1
    360x1
    345x0
    325x1
    A 15 pound PR and 20 pounds over my progress goals. My spotter told me at 360 my hips came up a bit faster than my chest. 345 I ended up going foward and onto the balls of my feet and couldnt recover. My head also went down. I thought I was done with this, but guess not. 135 and 185 warmups on GMs then 235. 245 on the last set. I will use chains on this exercise next week, resetting the weight a bit. Also on squats I focused on not walking the weight out so far as I tend to do. Just one small step back was all.

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