The Five Biggest Contradictions in Fitness
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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
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Thread: Training Log

  1. #1076
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    Matt, do you think there is a big correlation with relative GM strength compared to squat? I have never been able to do more than like 185 on the GM and I think that may be why my squat is so bad. I feel like if I don't do something drastic soon, I am going to have a 400 squat paired with a 600 deadlift.

    I read the first like 10 pages of your journal and you were hitting the GM pretty heavy and hard. Right now I made a change to run my heavy squat day with my heavy deadlift day. I was going to just do a lighter squat day for the 2nd leg day, but now I am thinking of running heavy GMs...like in the 5 rep range. I figure my squat is so bad and hasn't moved at all in like a year, that I have nothing to lose at this point and will try anything.
    Last edited by FearFactory; 02-16-2012 at 11:55 AM.

  2. #1077
    Moderator joey54's Avatar
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    Mike, I like the 8-12 rep range. Feel they are a great assistance exercise. Focus on form and not weight. They will serve you well.

    2/16- Squats
    Bar x 8, 12
    135 x 5
    205 x 5
    255 x 3
    305 x 2

    355 x 2
    405 x 2
    455 x 2 x 2 belt
    405 x 5 belt
    315 x 5

    Sumo GM
    125 x 12 x 2

    Hamstring Curl
    85 lb stack 15 x 2

    Hanging knee raises
    3 x 20

    Stretch


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  3. #1078
    WBB Team Captain Coke's Avatar
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    Great day with the squats and all bro.

  4. #1079
    Skinny Feet Kiff's Avatar
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    Solid work under the bar there.
    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'

  5. #1080
    Moderator joey54's Avatar
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    Coke and Kiff. Good company for sure. Last night I foam rolled, did cardio, and stretched. Felt good after. Today feel terrible. My hamstrings feel horrendous and I foam rolled them good before the workout. Got work in, but I certainly wasn't into it .

    Bench
    Bar x 20, 10
    115 x 5
    175 x 8 x 6. Varying grips
    205 x 1, 245 x 1 just to move them

    HS PD
    PPS + 20 PS x 12 x 3

    Side DB Laterals
    35's x 12, 12, 10

    HS Row
    2PPS + 30 ps x 12

    Tricep Ext
    90 x 15 x 2

    BB Curl
    70 x 25

    Pushdown
    35 lb stack x 20, 18

    Hammer Curl
    45's x 23

    Stretch. As you can see, cut the arm volume just a bit. Wasn't feeling it. Actually napped after getting home from the grocery store and showering for about 2 hours. Just now feeling better, but still feel wrecked lower body wise. Switched PW carb sources from pop tarts to oatmeal creme pies this week. They were 2 boxes for 3 bucks, so I got four boxes. It is funny that my groceries are pretty much healthy and then choclate milk and oatmeal creme pies.
    Last edited by joey54; 02-18-2012 at 06:14 PM.


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  6. #1081
    WBB Team Captain Coke's Avatar
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    Good deal on getting in there, got it done and over with.

  7. #1082
    Moderator joey54's Avatar
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    Coke, you are a gentleman and a scholar.

    Did cardio and stretching yesterday.

    Today

    OH Press
    Bar x 15, 5
    85 x 5
    105 x 5
    125 x 3

    145 x 3
    165 x 3
    185 x 3 x 3

    Bent Over Rows
    135 x 5

    160 x 5
    190 x 5
    215 x 6

    Close Grip Bench- Thumb from the smooth
    225 x 5 x 2
    245 x 3
    185 x 12

    Weighted Chins- alternate grips
    +20 x 5, 5, 4, 5
    BW x 7, 6

    Dips BW DC style
    19 +6+5= 30

    Stretch


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  8. #1083
    Moderator Brian Hopper's Avatar
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    Strong OH presses!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  9. #1084
    Senior Member GazzyG's Avatar
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    Nice overheads, chins and dips! Good work all round!
    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. #1085
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    Very strong OHP.

  11. #1086
    Gaglione Strength Chris Rodgers's Avatar
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    Good work lately and Happy birthday brosef!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  12. #1087
    Moderator joey54's Avatar
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    Thanks to all, and double to you Chris for the b-day well wishes. 32 today. Haven't felt much different since 19. Hope that continues. Training today.

    Squats- did in chucks today for the first time in ages just cause I didn't feel like changing shoes. Not bad, but this was light.

    Bar x 8
    135 x 5
    185 x 5
    225 x 5 x 2

    Deads
    225 x 3 x 2
    315 x 2

    385 x 2
    440 x 2
    495 x 2 x 2
    405 x 6. DOH grip
    315 x 10. DOH grip

    When my back gets to feeling a little better may attempt one of my 405 doh to failure and switch immediately to mixed grip for another round of reps. Not yet though.

    GM
    145 x 12 x 3

    Freaking my buddy who is a trainer at the gym I go to walks by when I am mid set and goes "It's to late in the day for those". This cracked me up big time for some reason.

    Hanging leg raise
    3 x 18, 18, 12

    Stretch. Done for tonight.


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  13. #1088
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    Joey, what kind of structure do you have to your training? Do you just go in and do what you feel you can on that day? It's obviously working for you, but I'm trying to see the method behind it so to speak.

  14. #1089
    WBB Team Captain Coke's Avatar
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    I sport my chucks from time to time too, got to get some use out of 'em, lol.

    Doing fine dude.

  15. #1090
    Moderator joey54's Avatar
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    Chevy I will answer your question in more detail, but the main lifts are derived from a modified 5/3/1 albeit 3/5/1 approach.

    Last night foam rolled, eliptical and stretching. Today was second bench day.

    I have been foam rolling and doing mobility work for warming up.

    Bench
    Bar x 20
    Bar x 10
    95 x 5
    135 x 3
    160 x 12 x 6. Varying grips
    190 x 1, 225 x 1, 255 x 1

    HS pull down
    Pps+ 35 ps x 10 x 3

    Side db laterals
    40's x 10 x 3

    HS row
    3pps+ 20 ps x 10 x 2, took 1 10 lb plate per side off for the last set of 10. 3 total sets

    Tri Ext
    100 x 12 x 3

    BB curl
    80 x 20, 12

    Pusdown
    42.5 lb stack x 18, 15, 12

    Hammer Curl
    50's x 16

    Stretch.


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    Just get under the bar!

  16. #1091
    WBB Team Captain Coke's Avatar
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    Nice job overall Matt.

  17. #1092
    Skinny Feet Kiff's Avatar
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    Nice work, very strong presses.
    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'

  18. #1093
    Moderator joey54's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Joey, what kind of structure do you have to your training? Do you just go in and do what you feel you can on that day? It's obviously working for you, but I'm trying to see the method behind it so to speak.
    Like I mentioned I try to base what I do off 5/3/1 or rather 3/5/1. In the fall due to playing flag football I lifted twice per week. Near the end of that I added a second upper body day to hopefully increase bench progress, which it seems to have done. Try to do cardio twice per week as well.

    Week 1 is bench tuesday and squat thursday. Week 2 is OH press tuesday and dead thursday. So a whole training cycle lasts 6 weeks and then I just re-start. No de-loading unless I feel I need it. On the 3 week I hit 3 sets of 3 and on the 1 week I hit 3 singles. The 5 week is just 1 start set. Initially I was doing increasing singles on the 3 and 1 weeks, but I nixed that for what I am doing currently. I don't ever like to miss weights in training.

    Recently with the squatting and deadlifting I dropped the rep schemes down to 2/3/1 and then I'll do some backdown sets after to hone on form. Did this because for me to really practice optimal form in these lifts I need to keep rep ranges low. I could do a set of 455 for 5 squatting, but by the 3rd rep I get loose and is that worth the extra reps? Or is it better to do 2 solid tight reps with the weight? I choose the latter.

    On the bench press days I pause with my reps for practice. This keeps my training max pretty light, so after doing the required reps on the 3 and 1 days, I up the weight again and try to get another set in. I was thinking about getting a slingshot for this purpose. Then maybe a rep out with 225, then some close grips. I had been doing DB presses, but feel the cg transfers over.

    On OH press day we just do the reps and that is it. Try to make progress, but don't overdo it. We do bentover rows with a traditional 5/3/1 scheme next, trying to rep out on the last set. Lately I have been stopping the set short. Then on to close grip again, a little heavier than the bench day with less reps. Another exercise where the slingshot may be a good tool.

    The extra upper body day is a bench rep day. I try to move the weight fast and vary my grip each set. Weight stays the same each set. I cycle this for 3 weeks, going up 10 lbs and dropping the reps by 2. So it is week 1- 12 reps, week 2-10 reps, week 3-8 reps. When I start over, I simply bump the first week weight by 5. So lets say I start with 95 week 1. Week 1- 95-12, Week 2- 105-10, Week 3- 115-8. Next cycle week 1- 100-12, week 2- 110-10, week 3-120-8, and so on. After the reps I'll hit some singles based on how I feel. Since I am fatigued already I don't go quite to max weight, but just try to move them quickly on a touch and go style. I wave assistance exercises in 3 weeks as well, varying rep ranges depending on the exercise. Try to get a decent amount of back work on both upper body days. Then on this second day I do some bi and tri exercises. This is done on Saturday.

    I have thought about adding a second lower day in, but at this time it just doesn't seem necessary. Some weeks it takes a few days to recover from squatting and the such. I squat every week. On dead days I use it to warm up. I also bench at least once every week.

    I know that is a lot, so if you have more specific questions let me know and I'll try my best to answer. This training cycle here are my training maxes for the main lifts.

    Military-202.5
    Bench-270
    Squat- 505
    Dead- 545

    Remember those are the training maxes.


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  19. #1094
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    Usual Monday stuff last night. Tonight:

    Bench paused reps except for first warm up
    Bar x 20, 5
    110 x 5
    135 x 5
    165 x 3

    185 x 5
    205 x 5
    230 x 5
    I did extended pauses for the last reps of the last two sets. This is really light.

    Close grip. Touch and go. Thumb from smooth.
    210 x 8 x 3

    Pulldowns
    155 lb stack x 10 x 5

    Prone Rows
    75's x 10 x 5

    Stretch.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

    Just get under the bar!

  20. #1095
    Moderator joey54's Avatar
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    Training partner is heading to the Bahamas next week, so we combine squats and deadlifts tonight. I'll do my accessory stuff Sunday and hit a lighter day with both lifts next thursday. Allows me to experiment wih the second leg day idea. We just did the two big exercises and abs today. These are the 3's(5's)

    Squats
    Bar x 8, 5
    135 x 5
    205 x 5
    255 x 5
    305 x 3

    330 x 3
    380 x 3
    430 x 3 belt. Struggle fighting to say upright. Always is. Not necessarily heavy, but difficult a bit.
    315 x 5. Work on form a tad

    Deads
    225 x 3 x 2
    315 x 3

    355 x 3
    410 x 3
    465 x 3. I had done all previous sets double oh and wanted this one as well. On the first rep however the bar slid down to my fingertips halfway up. I aborted, regathered, and banged out 3 with a mixed grip
    365 x 5

    Decline Sit ups
    BW x 15 x 5

    Stretch


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    Just get under the bar!

  21. #1096
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    Diggin the squats/deads on same day. Do you feel you can pull more after a heavy squat sesh?

  22. #1097
    WBB Team Captain Coke's Avatar
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    Super squats and deads man.

  23. #1098
    Moderator Brian Hopper's Avatar
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    Nice session!!! When your squatting, are you forcing your elbows down? What about your setup... are you squeezing your shoulder blades together to help you keep that chest up?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  24. #1099
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    You have long legs like me, I don't think it is possible for you to keep your chest up during heavy squats.

  25. #1100
    Moderator joey54's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice session!!! When your squatting, are you forcing your elbows down? What about your setup... are you squeezing your shoulder blades together to help you keep that chest up?
    Certainly am trying, but will keep working on it. That is what makes it hard. If I let myself go forward just a bit and squat morning it is easier, but not going to cut it. I just need to reinforce what you said Brian.

    Mike after heavy squatting I do not feel like I am stronger in the deadlift. It does however force extra focus on form which I like.


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    Just get under the bar!

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