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 ironwill727's Avatar
    Join Date
    Dec 2008
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    Jersey
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    5 day Westside Split (strongman)

    I am looking to put together a 5 day strongman orientated westside split. My main objectives on this split are to
    1) Increase my deadlift (550 right now) (main weakness off floor)
    2) Increase my Log press (242 right now) (main weakness lockout)
    3) Get better at events (Farmers and stones) (just suck at stones, farmers ok)
    4) Get better conditioned for events

    This is what I have come up with so far. Any advice would be greatly appreciated especially in regards to my DL. I lift raw and this is the equipment I have 2 Barbells, plate load thick and reg dbs, plenty of plates, power rack, axle 2 inch and 2 3/4, log, ssq bar, sandbag, 2 stones (220 and 240), stone trainer pipe, mini, light, and average bands, 2 chains, bench, and inc bench, chain yoke, sled/prowler. Thanks.

    Sunday- ME Oh
    1) ME log or Axle variartion +rep work (3x5)
    2) Rows (3-4 x 6-8)
    3) Db bench or Inc db
    4) Pullups (3-4x 12+)
    5) Tris (3-4 x 8-10)
    6) Bis (3-4 x 8-10)
    7) Grip

    Monday- DE Sq/dl
    1) Box squat 10x2
    2) Speed DL 8x1
    3) Stones or sandbags (varies)
    4) Hamstrings (natural glute ham or db swing) 3-4x8-12
    5) Abs (3-4 x 10-15)
    6) Obliques (3-4 x 10-15)

    Tue- Event/gpp
    1) Axle cleans or db snatches
    2) Farmers Walks
    3) Sled pulls
    4) Prowler

    Thur- DE Oh
    1) DE Log or Axle (switch weekly)
    2) Supplemental (3-5rm) (Inc cg, cg bench, boards)
    3) Pullups (3x5) (trying to get 100x5 I am at 80x6)
    4) Rows (3-4 x 10-15)
    5) Tris (3-4 x 10-15)
    6) Bis (3-4 x 10-15)

    Friday- ME Sq/DL
    1) DL or Squat variation (weekly)
    2) DL or Squat rep (3x5-10)
    3) Hamstrings (db swing, glute ham) 3 x 8-12
    4) Quads (stepups, lunges) 3x8-15
    5) Abs (3-4 x 8-12)
    6) Obliques (3-4 x 8-12)
    Last edited by ironwill727; 07-16-2009 at 07:56 AM.

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