The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 14 12311 ... LastLast
Results 1 to 25 of 343

Hybrid View

  1. #1
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311

    RonnyB's Journal

    Hey guys, i've been lurking in this forum for a few days now, and decided to start posting a journal........ Here's a little backround.

    I'm 23 years old, 5'9" and currently 185 lbs. I haven't seriously trained since Nov of '07 when i suffered a serious break in my right scaphoid (wrist) in a grappling tournament. At the time my numbers were raw,S/B/D, 450/365/495 all unofficial gym records, at a BW of 200-210. My wrist is nearly 100%, just still a lot of annoying pains, before my injury i was training with a top ranked powerlifter who really introduced me to powerlifting ( before then i was just basically training like a bodybuilder) I just started my regimen on the 8th, today marks the 4th day in, heres what my training is gonna look like, input is welcomed.

    Squat days: Mon/Wed/Fri ( sounds like overkill i know)

    I've decided to do the russian squat routine, which requires squatting 3x a week, with slightly less volume per day. Here's what it looks like

    Wk 1, Day 1. 80% x 2 ( 6 sets)
    Day 2. 80% x 3 (6 sets)
    Day 3. 80% x 2 ( 6 sets)

    Wk 2 Day 1 80% x 4 ( 6 sets)
    Day 2 80% x 2 (6 sets)
    Day 3 80% x 5 ( 6 sets)

    So on ect... totaling 6 weeks, with weeks 4-6 upping the percentage gradually. I know I'm selling myself short with my 1RM guesstimate, at 315, i just don't want to kill myself trying to figure it out, so for now it's set at 315, im sure it's going to change as soon as i get warmed up. So here's What i did thus far.

    2/9/09 SQ: 255x2/x2/x2/x2/x2/x2, afterwards i felt unsatisfied ( used to high volume bodybuilding) but i wanted to make sure i followed the program, and after all i WILL be squatting 3x a week ( eek ).



    Bench Days: Thur/ Sat or Sun ( most likely sun for rest)

    I'm going with a modified kenelly routine, here's what it looks like.

    60% of your (1) rep max, 8 sets of 3, each week, go up %5, next week will be 65%, when you eventually reach 70% you will lower it to 6 sets of 3, 80% will be 3 sets of 3, 90% 2 sets of triples. After you complete your work set you do Close grips 2x5 1/2 distance rack lockouts 2x5, then 1/4 distance rack lockouts 2x5. Again i believe i estimated low, at my 1RM for the bench being 250, heres what it looked like.


    2/8/09 BP: 150x3/x3/x3/x3/x3/x3/x3/x3, 245x2 ( i felt like i was just benching the bar so i went off the routine and tested my 1RM).
    Close Grip 150x5/x5, 1/2 Lockouts 225x5/x5, 1/4 Lockouts 225x5/x5.



    Deadlift Day: Tue

    I'm gonna use Ed Coan's 10 week routine, which can be found here http://www.powerpage.net/coanphildead.html Once again i believe i estimated a little light at 315, didn't want to go higher with the DL being an easy workout to injure yourself on, and i haven't done a DL in over a year. He's what my workout looked like

    2/10/09 DL: 255x2, Speed DL's 205x3/x3/x3/x3/x3/x3/x3/x3, Stiff Leg 185x8, Bent over rows 135x8, Arched back good mornings 135x8.


    I'm about to do my squats for the day, so i'm sure i'll be posting the results here in a few hours.
    Last edited by RonnyB; 02-11-2009 at 03:37 PM.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Just completed my workout today, it was a short squat day....

    255x3/x3/x3/x3/x3/x3

    Felt good, light weight, knees are starting to get sore though ( to be expected)

    some light abs, hanging straps, ball crunches, ground crunches.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  4. #3
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Figured i'd show you guys what i'm working with. Sorry i'm not very fluent with uploading pictures on forums
    Attached Images Attached Images
    Last edited by RonnyB; 02-12-2009 at 10:56 AM.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  5. #4
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Good deal on getting back into it after the injury, off to a great start...liking the home gym.

  6. #5
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Quote Originally Posted by CoCoa View Post
    Good deal on getting back into it after the injury, off to a great start...liking the home gym.
    Thanks, tomorrow i'm going to take detailed pictures, my layout is a bit different now and i've added a few things.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  7. #6
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Just completed todays Bench workout, was supposed to be 8x3 50% speeds, but i just couldn't justify pressing 125, i did 135, i also think that 50% of kenellys bench (maybe 350ish, not sure his raw max) is a much more difficult 50% for him than my 50% is for me.... so heres what it looked like

    Speed Press Day: 135x3/x3/x3/x3/x3/x3/x3/x3 ( felt like i did nothing )

    Over head tri press: 30+curl bar x15/x15/x15

    I can't wait to get rolling into the heavier weights, it feels like im not doing anything at all so far.. although i have to admit, the 3x squat per week plus my two hockey games per week ( on average) has my legs pretty sore. Also i got bored in between sets and took a picture of my personal GNC in my basement
    Attached Images Attached Images
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  8. #7
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Hey, can anyone help? how do i upload pictures so that they appear large and on the actual page. Instead of the link?
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  9. #8
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Just completed my workout for the day, the 3rd squat day this week, had me pretty burnt out, a much welcomed 2 day rest from squats starts now. Here goes the workout

    255x2/2/2/2/2/2.

    I took some more pictures of my gym, this time not with a cell phone, also took a video of one of the squat sets, just to check depth, i'll post after i figure out how hah.

    Off to work, RonnyB
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  10. #9
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Well with valentines day today, i decided to take today off and have my bench day tomorrow ( i have it optional for sun or sat) but i want to keep myself motivated, my goal is to post EVERY DAY. So i'm gonna try to upload more of my home gym pictures, this time with an actual camera, not the cellphone.. and i'm going to attempt to post a vid of a form check for depth on a squat vid.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  11. #10
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Last edited by RonnyB; 02-14-2009 at 12:20 PM.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  12. #11
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311


    I need some horse stall mats, can't find them anywhere, i hate living in philly.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  13. #12
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  14. #13
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Video
    Last edited by RonnyB; 02-16-2009 at 10:34 AM.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  15. #14
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    I apologize for all of the extra in the video, it was my first time using that thing.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  16. #15
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Any input on the depth? Form? Hard to judge myself
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  17. #16
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Okay, Bench day is over, and i must say i love the new lifter feeling im getting, constantly sore. Heres the breakdown

    Bench: 65%x3x8, ends up being 165x3/x3/x3/x3/x3/x3/x3/x3

    Close grip: 155x5/x5/x5

    3/4 distance pin press: 225x5

    1/4 distance pin press: 275x5

    Light Abs: Hanging Crunches/Leg raises, knees to elboes, x15/x15
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  18. #17
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Killer day on the bench, solid session man.

  19. #18
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Quote Originally Posted by CoCoa View Post
    Killer day on the bench, solid session man.
    appreciate the comments
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  20. #19
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    I'm starting to second guess myself, this squat routine is simply brutal.. Has anyone ever had any experience with this russian squat routine? I have to admit i questioned a few of my reps for depth ( i'm usually good with depth). Heres the breakdown.

    Decided to warm up, and i'll continue to do so with my knees getting sore.

    Bar x 5/ 135 x 5/ 255 x 4/x4/x4/x4/x4/x4

    The volume just doubled from week 1 to week 2, and before ya know it i'll be taking 270 for 5, hope i'll be ready for it. ( sounds so embarassing to be scared of 270 for 5) Can't wait to get back to where i was, then set PR's
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  21. #20
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Deadlift day today, i must say i want to deadlift more than once a week, i love the DL's


    DL: 255 x 2/x2
    Speed DLS: 205 x 3/x3/x3/x3/x3/x3/x3/x3
    Stiff Legs: 185 x 8
    Bent Over Rows: 135 x 12
    Good Mornings 185 x 8

    I've always been able to squat more than i could dead, i think i feel stronger now in the dead, granted im only handling 70 and 80% as of now, but i just feel strong with the DLS
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  22. #21
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Glad you're diggin the deads that way, good stuff.

  23. #22
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Yet another squat day today, i did extra warmup to work on form

    Squat: bar x 10/ 135 x 10 ATF/ 255 x 2/x2/x2/x2/x2/x2/x2/x2

    Hanging ab straps: x20/x20/x20
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  24. #23
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    My first set back, i got really sick today, wont be able to bench, im gonna try to sneak it in tomorrow before squat day
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  25. #24
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Well i was supposed to bench lastnight, but i was extremely sick. Tonight was supposed to be a squat day but i'm still too sick to squat so i've decided to postpone one of my squat days ( i squat 3x a week) and get my bench in today. Heres what it looked like

    Speed day...

    Speed BP: 145 x 3/x3/x3/x3/x3/x3/x3/x3

    I decided to start JM pressing instead of tricep extensions, originally i used too much weight and had terrible form, i adjusted it to work on form as i went, i really felt the burn even with just the bar, i'm liking this exercise.

    JM Press: 90 x 15/ Bar x 15/x20/x20/x20


    My next squat day is set for monday, and i pretty much squat every other day..... with the exception of the 2 day rest between friday and monday, so if i'm feeling up to it tomorrow i'm going to squat.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

  26. #25
    Senior Member
    Join Date
    Feb 2009
    Location
    Philadelphia
    Posts
    311
    Just completed a bench day

    70%
    Bench: 175 x 3/x3/x3/x3/x3/x3

    JM: 65 x 12/x16/x15

    I'm not used to doing such little volume and little variety heh. The Weight feels really light, i'm half tempted to do a ME day and re-evaluated my projected max, but i'm just going to wait it out.
    Height: 5'9"
    Weight: 194 lbs - PR: 220
    Raw Squat: 315 - PR: 405
    Raw Press: 325 - PR: 365
    Raw Dead: 365 - PR: 445

    Total: 1005 (1205) * All gym records.

    My Journal
    http://www.wannabebigforums.com/showthread.php?t=121117

Similar Threads

  1. Yet Another Journal
    By Blood&Iron in forum Member Online Journals
    Replies: 19
    Last Post: 11-20-2007, 12:55 PM
  2. The Every Other Day Journal
    By EVERY OTHER in forum Member Online Journals
    Replies: 1
    Last Post: 02-03-2003, 06:48 AM
  3. MonStar's Journal
    By MonStar in forum Member Online Journals
    Replies: 346
    Last Post: 07-11-2002, 02:14 PM
  4. MonStar's HST Journal
    By MonStar in forum Member Online Journals
    Replies: 91
    Last Post: 07-10-2002, 12:35 PM
  5. My crappy journal
    By the_hall in forum Member Online Journals
    Replies: 7
    Last Post: 02-05-2002, 04:20 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •