The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

It’s 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
Results 1 to 9 of 9
  1. #1
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20

    A silverback's training log

    Thought of creating an online training log in order to keep track of my progression, nutrition and get positive criticism. Currently weighing 177lbs,5'7 tall and 15-17% Body fat.Goals are 1)Strength 2) Hypertrophy 3)Fat loss (Strength given top priority)

    Current training program is Wendler's 5/3/1 (Starting 4th cycle next week)

    PR records
    325lbs SQ
    230lbs BP (approximate)
    390lbs DL
    160lbs Clean and Press (No jerk)

    Training for 3 years (Though I took a 4 month hiatus and first year I didnt know what on earth I was doing)

    My long-term goals (February 2013) are 430lbs SQ and 500lbs DL (RAW). That would be a florida state record for 181lbs class

    Working on my nutrition since I'm carrying some extra fat and if I lose 10lbs, my relative strength (bw to max weight ratio) would improve.
    Only the strongest survive

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    Deload week:

    BP
    140x3
    160x3
    185x3
    160x3
    140x3

    The way I'm deloading is by doing (65%,75% and 85%)... going to pyramid down top set in order to get more volume work in. Bench SUCKS so bad its not even funny.

    Pull-ups 7-7-7-8-5

    DB rows 3x10 (70lbs)
    DB Incline Press 5x8-12 (55lbs)

    Triceps push-downs (drop set) and 20 minute power walk

    Experienced a little elbow discomfort but it must be because I'm out of fish oil... whenever I dont take them, I get slight joint pain.

    Nutrition is a bit better, i'm down to 176lbs and counting.... going to rest till monday.
    Only the strongest survive

  4. #3
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    Got bored of 5/3/1 (Plus stalling on DL) and decided to give a chance to the conjugate system

    Sumo DL
    335x1
    365x1
    385x1 (Fail) (I'll get it within 2 months; my conventional max is 390)

    3x10 Good Mornings (95lbs)
    5x10-8-8-7-5 Front Squats (95lbs)
    3x5-5-5 Full Leg raises
    3x8-8-5 Leg curls
    some calf raises at the end.
    Only the strongest survive

  5. #4
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    DE
    Clean and Jerk 115lbs (6x2) Will probably remove them...
    Explosive squats 5x3 (160lbs) 50% of Max + red bands (70lbs of tension) probably will add more band tension.
    BB Rows 3x10-8-5 (155lbs)

    Strongman training (Right after DE)
    Log Press 5x3 (110lbs) Shit is hard.

    Then 3 rounds (~40 meters)
    A1) Farmer's walks (110lbs per hand)
    A2) Yoke carry (345lbs)
    A3) Keg carry (75lbs)

    First time trying strongman training but I like it.
    Only the strongest survive

  6. #5
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    ME
    Floor Press
    205x1
    225x1
    240x1 (Heavy, but got it)

    Dips (weighted 3x8) (bw-only) 3x15-12-12
    Chins (weighted 3x5-3-4) (bw-only) 3x8-6-5
    (25lbs db for both exercises)

    3x10 cable rows
    3x12 face-pulls
    2x10 triceps extensions
    2x12 cable external rotations
    Only the strongest survive

  7. #6
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    DE
    5x3 Squats (red bands) 135lbs+band tension
    5x2 Deadlift (blue bands) 155lbs+band tension

    Pistol Squats 3x5 (little "push" off the bottom but pretty much full ROM)
    Sled dragging (first time, I LOVE it) hams,quads, calves... you work every muscle with this thing
    Only the strongest survive

  8. #7
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    ME
    Front Squat
    205x1
    225x1
    240xFail
    Over a year since I done heavy FSQ, just wanted to save some CNS for future squatting sessions.

    Back-off sets
    5x5 FSQ (115)

    RDL 3x8-10 (165lbs) Hard to "lock" my low back. Dont like them much

    Shrugs 3x25-15-15 (165lbs) Easy

    Ab machine 2x12
    Only the strongest survive

  9. #8
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    DE
    6x3 BP (115lbs) +Red-bands. Easy... will add more band tension next week.
    3x20-12-12 (Close-grip Push-ups with 20lbs vest)

    Strongman events (4 rounds)
    10 tire flips (350lbs~)
    Yoke push
    15 Squats (+40lbs sandbag)
    100 meter runs (+40lbs sandbag)
    Done, totally fried after this...
    Last edited by silverback8404; 09-08-2012 at 02:05 PM.
    Only the strongest survive

  10. #9
    Wannabebig Member silverback8404's Avatar
    Join Date
    Aug 2012
    Location
    Miami,FL
    Posts
    20
    Pin squats (Parallel Level)
    135x3
    185x3
    225x1
    245x1
    265x1
    285x1
    305x1
    315x1
    335x1
    Back-off sets
    3x5 225lbs

    Nice... hard, slow max set but got it. Happy with the result

    RDL 4x10 (155lbs)
    Bulgarian Split squat 3x8 (20lbs)

    Forgot to do abs again...fuck
    Only the strongest survive

Similar Threads

  1. Replies: 26
    Last Post: 04-23-2010, 11:07 AM
  2. Westside Training: Most important concept you have gotten from training?
    By icedutah in forum Powerlifting and Strength Training
    Replies: 34
    Last Post: 12-15-2009, 06:32 PM
  3. Training for 400m-1600m AND training for PLing
    By samadhi_smiles in forum Powerlifting and Strength Training
    Replies: 6
    Last Post: 01-07-2008, 08:36 AM
  4. Replies: 4
    Last Post: 07-18-2002, 11:24 PM
  5. Missing Persons
    By mr sloan in forum General Chat
    Replies: 2
    Last Post: 09-16-2001, 08:24 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
  •