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. #2451
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    Luna, no bench? You need to do the actual movement to get better at it (that is your goal right?).

    Incline press really doesn't have much carry over to flat.
    Floor press/1 board press can be good for overloading the CNS and getting you used to heavier weights, but you still need regular flat bench in there to get better at the movement. Bands/chains/boards...they all strengthen the mid->top portion of the movement. You may get strong on these, but when you switch back to regular bench to test it, you are going to be weak out of the bottom, which is where a raw lifter needs the most focus.

    If I were rotating 3 lifts, I would do close(r) grip bench, followed by a variation that adds overload (bench with chains, 1 board, pin press, floor press), followed by your regular bench press.

    Just trying to help you out because I don't want to see you waste your time.
    Last edited by FearFactory; 02-23-2012 at 08:49 AM.

  2. #2452
    LuNa
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    Quote Originally Posted by FearFactory View Post
    Luna, no bench? You need to do the actual movement to get better at it (that is your goal right?).

    Incline press really doesn't have much carry over to flat.
    Floor press/1 board press can be good for overloading the CNS and getting you used to heavier weights, but you still need regular flat bench in there to get better at the movement. Bands/chains/boards...they all strengthen the mid->top portion of the movement. You may get strong on these, but when you switch back to regular bench to test it, you are going to be weak out of the bottom, which is where a raw lifter needs the most focus.

    If I were rotating 3 lifts, I would do close(r) grip bench, followed by a variation that adds overload (bench with chains, 1 board, pin press, floor press), followed by your regular bench press.

    Just trying to help you out because I don't want to see you waste your time.
    With a Westside template you never include the actual lift in training, they are only performed in a meet (retest). You would pick movements that carry over to your bench and as you get stronger on those, so will your bench. As im only starting with these movements, i am not quite sure which carry over to my bench which is why im trying some of them out. I do still use the same pool of exercises in the Intensification block so i can see if there is carry over.

    I understand what you are trying to say, i ofcourse dont want to waste my time as well, but its different training methods. It will all depend on the retest, which i now feel should come sooner than later .

  3. #2453
    LuNa
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    Also, form work, or learning the move is done on DE days where im performing +15 sets and focussing on getting technique perfect.

  4. #2454
    Goals (kg) 272.5/165/305 HJP's Avatar
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    So much volume!! That is some strong benching with the bands, looking pretty solid bro!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  5. #2455
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    damn that workout would of killed me nice job
    2000 or bust

  6. #2456
    LuNa
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    Accumulation week 2

    DE Lower 02-24-2012

    Leg swings, each leg, 15 front, 15 side
    TKE's, 15xsmall, each leg


    Box squat, LOW box
    BWxmany
    barxmany more
    3x2x40kg (90lbs)
    2x2x60kg (135lbs)
    2x2x70kg (155lbs) <- add belt, loose
    2x80kg (175lbs)
    2x80kg (175lbs)
    25x2x85kg (185lbs) <- 18 mins, 59 secs

    One minute slower than last week. The low box kicked my ass.

    Speed pulls
    3x1x70kg (155lbs)
    2x110kg (245lbs)
    8x1x120kg (265lbs) <- sumo
    8x1x120kg (265lbs) <- conv

    Done in 4 mins 29. Slightly slower than last week, but i added 10 kg. Speed was ok, i definitely dont need to go higher at the moment.

    Back raises
    10xBW+20kg (45lbs)
    10xBW+20kg (45lbs)
    10xBW+20kg (45lbs)

    Band GM's
    100xsmall

    SL Sit-ups
    10xBW
    10xBW+5kg

    Got a severe ab cramp that took 10 mins before it went. Everytime i tried to get up it came back. Definitely want to hit these more often.

    DB Side bends
    15x26's (58's)
    15x34's (78's)
    15x40's (90's)
    Last edited by LuNa; 02-27-2012 at 05:05 AM.

  7. #2457
    LuNa
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    Accumulation week 2

    DE Upper 02-25-2012

    Tricep pushdowns, 3x15
    Side raises, 2x10
    Facepulls, 10 wide, 10 narrow


    Bench press, all reps are paused
    barxmany
    3x3x30kg (65lbs)
    2x3x40kg (90lbs)
    2x3x50kg (110lbs)
    5x3x55kg (125lbs) <- index on smooth
    5x3x55kg (125lbs) <- Thumbs from smooth
    5x3x55kg (125lbs) <- Ring on ring

    Tate Press
    10x12's (26's)
    10x16's (35's)
    10x18's (40's)
    6x18's (40's)
    8x16's (35's)

    CSR
    10x20's (45's)
    10x26's (58's)
    10x30's (66's)
    9x34's (76's)

    Pushdowns
    15x20kg (45lbs)
    15x30kg (65lbs)
    15x40kg (90lbs)
    15x50kg (110lbs)

    DB BO Raises
    3x12x7's (15's)

    Incline curl
    12x10's (22's)
    9x10's (22's)

    Shoulder dislocates
    50 reps total, moving grip in every 10 reps.

  8. #2458
    LuNa
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    Quote Originally Posted by HJP View Post
    So much volume!! That is some strong benching with the bands, looking pretty solid bro!
    Quote Originally Posted by Stumprrp View Post
    damn that workout would of killed me nice job
    Thanks! Im loving the fast paced higher volume work.

  9. #2459
    Senior Member GazzyG's Avatar
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    Good work Luna, getting very complicated in your training now, way over my head lol!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  10. #2460
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by LuNa View Post
    Box squat, LOW box
    BWxmany
    barxmany more
    3x2x40kg (90lbs)
    2x2x60kg (135lbs)
    2x2x70kg (155lbs) <- add belt, loose
    2x80kg (175lbs)
    2x80kg (175lbs)
    25x2x85kg (185lbs) <- 18 mins, 59 secs

    One minute slower than last week. The low box kicked my ass.

    Speed pulls
    3x1x70kg (155lbs)
    2x110kg (245lbs)
    8x120kg (265lbs) <- sumo
    8x120kg (265lbs) <- conv

    Done in 4 mins 29. Slightly slower than last week, but i added 10 kg. Speed was ok, i definitely dont need to go higher at the moment.
    What happened? Aren't we supposed to be getting quicker? Come on Luna. Beat the clock.

    The 10 pound increase I can let the increased time slide. Gotta hammer it out and do better than the week before.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  11. #2461
    Moderator Brian Hopper's Avatar
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    Good job on both speed sessions Luna!!!
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  12. #2462
    WBB Team Captain Coke's Avatar
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    Fine back-to-back efforts!

  13. #2463
    Skinny Feet Kiff's Avatar
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    Good squat effort!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  14. #2464
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Good work Luna, getting very complicated in your training now, way over my head lol!
    Hehe thanks. After spending countless hours reading up on Westside, I think i am barely understanding it.

    Quote Originally Posted by Time+Patience View Post
    What happened? Aren't we supposed to be getting quicker? Come on Luna. Beat the clock.

    The 10 pound increase I can let the increased time slide. Gotta hammer it out and do better than the week before.
    I know, i was pretty disappointed as well. I thought i had a good pace, but gave it away on the last couple of sets.

    Quote Originally Posted by Brian Hopper View Post
    Good job on both speed sessions Luna!!!
    Quote Originally Posted by Coke View Post
    Fine back-to-back efforts!
    Quote Originally Posted by Kiff View Post
    Good squat effort!
    Thanks a bunch guys.

  15. #2465
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Lots of work!! How's the recovery feeling?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  16. #2466
    LuNa
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    Quote Originally Posted by HJP View Post
    Lots of work!! How's the recovery feeling?
    Recovery is fine at the moment. I do seem to be picking up more colds than usual but it could be the weather as a lot of people are sick. I started a new diet as of today, so will be interesting to see what recovery does.

  17. #2467
    THE 800 QUEST NickAus's Avatar
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    Great work all round!!

    Are you doing sets of 8 for speed pulls?
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  18. #2468
    LuNa
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    Quote Originally Posted by NickAus View Post
    Great work all round!!

    Are you doing sets of 8 for speed pulls?
    Ah, i made a mistake putting that in. I did 8 singles sumo, 8 singles conventional. Thanks Nick.

  19. #2469
    LuNa
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    Accumulation week 3

    ME Lower 02-28-2012

    Leg swings, front, side: 10 each leg each side.


    Deficit deadlift
    Standing on a 45lbs plate, close to 2 inch deficit
    3x5x60kg (135lbs)
    5x80kg (175lbs)
    5x110kg (245lbs)
    5x140kg (310lbs)
    5x160kg (350lbs)
    5x170kg (375lbs)
    5x180kg (395lbs)
    5x190kg (420lbs)

    Had a couple reps left on that final set, but 420lbs was my goal of the day. All sets were done without a belt.

    Pull throughs
    12x65kg (145lbs)
    12x65kg (145lbs)
    12x65kg (145lbs)

    Band Ham curl's
    Seated: 20xchoked small band
    Lying: 50xdoubled mini's

    DB Shrugs
    10x32's (70's)
    10x38's (84's)
    10x40's (88's)
    10x48's (105's)

    Landmine side bends
    each side
    10x1 plate
    10x2 plates
    10x3 plates
    3x4 plates

    Band Ab pulldowns
    20xChoked small
    20xChoked small

  20. #2470
    LuNa
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    Accumulation week 3

    ME Upper 02-29-2012

    Front & Side raises, band pullaparts front & over head, hip stretch and upper back stretch

    Close grip bench press
    barxmany
    3x5x40kg (90lbs)
    2x5x50kg (110lbs)
    5x60kg (135lbs)
    5x70kg (155lbs)
    4x80kg (175lbs)
    4x85kg (185lbs)
    5x90kg (200lbs)
    2x95kg (210lbs)

    I got loose on the third rep and had no power off the chest.

    DB Bench
    8x22's (48's)
    6x28's (62's)
    4x34's (75's)
    5x30's (66's)

    Dead skulls
    8x20kg (45lbs)
    4x30kg (65lbs) <- Triceps had no more strength
    5x25kg (55lbs)

    NG seated row
    10xsetting 8
    10xsetting 10
    10xsetting 12
    10xsetting 13
    10xsetting 14

    DB Hammer Curls
    8x14's (30's)
    8x18's (40's)
    10x20's (45's)

    Facepulls
    4x12x50kg (110lbs)
    Last edited by LuNa; 03-05-2012 at 12:56 PM.

  21. #2471
    LuNa
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    Didnt get any training in over the weekend as i was travelling to England. Diet was also very mediocre, i didnt get near enough calories in, as i spend most time in a car. Last week was the last of my Accumulation block and i will now be moving onto the Intensification phase. Looking to blow my old PR's out of the water.

    I also started Carb Backloading by Kiefer. I did already do 5 days last week but i didnt get enough fat in and definitely not enough carbs. Looking to improve that this week. Im also not sure if ill do the prep phase or not. Will decide that tomorrow night after lifting.

  22. #2472
    Senior Member GazzyG's Avatar
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    Great deficit deads and benching - you really are getting very strong now!

    Whereabouts in England were you?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #2473
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    Hi Luna!

    I've seen your posts in other people's journals, finally got around to checking yours out. Very interested to read up on the routine you're using, hopefully will get a chance tomorrow to do so.

    Looks like your killing it, keep up the great work!

  24. #2474
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Great deficit deads and benching - you really are getting very strong now!

    Whereabouts in England were you?
    Thanks G.

    I was in London. We went to Shrek the musical at a theater in Covenant Garden. It was quite the drive for a 2 hour show .

  25. #2475
    LuNa
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    Quote Originally Posted by Rileigh View Post
    Hi Luna!

    I've seen your posts in other people's journals, finally got around to checking yours out. Very interested to read up on the routine you're using, hopefully will get a chance tomorrow to do so.

    Looks like your killing it, keep up the great work!
    Thanks Rileigh. Are you starting a journal as well?

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