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
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    Off With The Bad and On With The Good

    This is my attempt to get back into shape. I was on my way to doing so a couple years ago when I stopped lifting to focus on BJJ and Judo. Shortly after that, a tournament injury forced me to stop for months. After I was healed I took the lazy route and did nothing. I blew up to a 185 pound butterball, the heaviest and fattest I've ever been in my life.

    Finally several factors came together and I became disgusted with myself. I dieted away 15 pounds and that's where I stalled at for close to a month until the obvious hit me and I decided to start lifting again. I've been following Starting Strength for the past few weeks.

    My starting weights were:
    Press: 55
    Bench Press: 75
    Squat: 115
    Deadlift: 135
    Power Clean: 65

    These are the goals that I set down a month ago before I started lifting again.
    Short Term Goals (all 5 reps):
    Press: 90
    Bench Press: 135
    Squat: 180
    Deadlift: 225
    Power Clean: 130

    Long Term Goals (all 5 reps):
    Press: 115
    Bench Press: 165
    Squat: 225
    Deadlift: 260
    Power Clean: 160

    Weight wise I'd like to be at 155 with 10% or less bodyfat. I'm not dead set on that number; but at 5'4" I don't know if my frame is suited for too much more than that.


    My warmup consists of either a stationary bike or just riding my bike to the gym (depends on the day). I also do all the suggested warmup sets from the logbook calculator.

    Wednesday's working sets (lbs):
    Squat (3x5): 165
    Bench Press (3x5): 100
    Deadlift (1x5): 185

    Friday's working sets (lbs):
    Squat (3x5): 170
    Press (3x5): 80
    Power Clean (5x3): 90

    Embarrasingly, I missed the last rep on every set of the press. Strike one, hopefully I'll get it next time.

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  3. #2
    Risk10k Clifford Gillmore's Avatar
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    Great starting numbers! You'll be killing it in no time.

  4. #3
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    Today:
    Squat (3x5): 175
    Bench Press (3x5): 105
    Deadlift (1x5): 195

    I definitely need to hit the local rock climbing place and get some chalk. My hands sweat so much that I had to stop in the middle of my deadlift set to dry them off.

  5. #4
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    After receiving really bad news, Thursday turned into a blackout induced blur of booze and sex. I was way too hung over to do anything. Lifting heavy weight at the gym was definitely out of the question. Apparently I had some long bouts of cardio anyway.

    Monday:
    Squat (3x5): 185
    Bench Press (3x5): 110
    Deadlift (1x5): 205

    I used a block of chalk and it worked wonders.

    One of my five short term goals has been met, four to go.

  6. #5
    Senior Member
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    My wife screwed up so I couldn't make it to the gym on Wednesday as planned. So Wednesday's workout got moved to Thursday. I really like the local gym; but they need to get rid of their no kids rule and throw some toys in the aerobics room that often sits unused. Then I could just ride my bike to the gym with my 3 year old and she could play while I worked out. Boom, no missed workouts. Their business might even pick up as well.

    Thursday:
    Squat (3x5): 190
    Press (3x5): 80
    Power Clean (5x3): 100

    Squat - missed the last rep on the 1st and 3rd sets.
    Press - missed 2 reps on 2nd set and missed 1 rep on 3rd set.

    I'm not quite sure why I missed those squat reps. I made the second set without a real problem. I think it may have been either a rest issue or me not knocking them out as soon as a got under the bar. I have a problem pausing while I'm squatting and I'm working to correct it. I still catch myself doing it sometimes; but I don't think I'm catching it every time I do it.

  7. #6
    Senior Member
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    I was determined not to miss a workout this week, so I hit the gym again today. I cut out the squats though, I thought I should since I squatted yesterday.

    Friday:
    Bench Press (3x5): 115
    Deadlift (1x5): 215

    I couldn't knock out my deadlift reps one after the other, I had to pause for a couple of seconds in between. One other thing: MY BUTT HURTS! The top half of my cheeks is seriously sore. It's definitely going to hurt in the morning. I just hope it's not too bad because I have a day long canoe outing tomorrow.

    Before I left I knew that I couldn't let myself off with just two exercises. So I decided to try out something that I read about a few days ago. A complex of several movements performed consecutively without a break and with a short rest between sets. I remember Randy Couture recommending something similar as well in the past so I decided I might as well try one out. The one I chose is called:

    Cosgrove's Evil 8
    Deadlift
    Romanian Deadlift
    Bentover Row
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Good Morning

    6 reps all; rest for 90 seconds
    5 reps all; rest for 90 seconds
    4 reps all; rest for 90 seconds
    3 reps all; rest for 90 seconds
    2 reps all; rest for 90 seconds
    1 reps all; FINISHED

    I did just the bar since it was my first try and I liked it even though it kicked my butt a good bit. It's definitely something I'd like to work into my routine in the future. I really need to work on the bar placement on my front squats. It's hard for me to get my elbows out there like I'm supposed to.

  8. #7
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    Monday's workout got pushed to Tuesday due to the wife's incompetence. It had to be rushed as well so it ended up being pretty crappy.

    Tuesday:
    Squat (3x5): 195
    Press (3x5): 80
    Power Clean (5x3): 105

    I missed reps on everything but the cleans. It was not a good day.

    More sabotage on my wife's end meant that I wasn't able to get another trip to the gym in until Friday.

    Friday:
    Squat (3x5): 195
    Bench Press (3x5): 120
    Deadlift (1x5): 225

    Squat: I missed the last rep every time. I think it's time to take a bit of weight off the bar.
    Deadlift: My grip came to its limit. I could only get one rep in with the double overhand grip. After a "duh what do I do" moment I switched to an over under grip and didn't have a problem.

  9. #8
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    Missed two sessions due to moving my wife out.

    Friday:
    Squat (3x5): 185
    Bench Press (3x5): 125
    Deadlift (1x5): 235

    Monday:
    Squat (3x5): 190
    Press (3x5): 85
    Power Clean (5x3): 115

    Press: I missed reps on all but the first set of the press. It's frustrating to not be seeing real progress.

  10. #9
    Senior Member
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    Wednesday 9/16:
    Front Squat (?x5): 55
    Bench Press (3x5): 130
    Deadlift (1x5): 245

    I decided that I'm going to be doing front squats on Wednesdays from now on. I have no idea how many sets I did, I just kept trying to get comfortable with my form.

    Friday 9/18:
    No workout, at least not in the gym anyway. My bike broke down that day and I ended up having to push a 600 lb motorcycle for 2.9 miles and then carry my gear for 2.1 miles. I was pretty pooped after all that and my legs weren't exactly in the squatting mood.

    I attempted to get a light workout in on Saturday before my 10 year reunion; but apparently my gym now closes at 2 pm on Saturdays. That's BS to say the least.

    Monday 9/21:
    Squat (3x5): 195
    Press (3x5): 85
    Power Clean (5x3): 120

    Squat: I missed 1 rep on set 2 and 2 reps on set 3.
    Press: I missed the last 2 reps every set. I'm seriously thinking about switching to dumbbells or something for a bit. Maybe that will help me improve instead of constantly missing.
    Cleans: Starting to get heavy.
    Last edited by CannibalCrowley; 09-21-2009 at 04:26 PM.

  11. #10
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    Wednesday 9/23:
    Front Squat (3x5): 95
    Bench Press (3x5): 135
    Deadlift (1x5): 255

    Deadlift: Everything was going great until I tried to do my work set, I couldn't even get it off the ground. I tried dropping the weight to what I did last week and I could barely budge that. Maybe I rested too long (over 5 minutes due to a chatty chick) or maybe something was just off with me.

  12. #11
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    Friday 9/25:
    Squat (3x5): 195
    Dumbbell Press (3x5): 25x2
    Power Clean (5x3): 125

    Monday 9/28:
    Heavy bag for 7 two minute rounds.
    A few sets of pull ups and chin ups

    I had my first ever hemorrhoid issue so I've decided against squats and such for the week. Gosh that makes me feel old.

  13. #12
    Senior Member
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    Wednesday 9/30:
    Bench Press (3x5): 140
    Barbell Rows (3x5): 85
    Dumbbell Press (3x5): 30x2

    Friday 10/2: No gym workout, girl kept me in bed all day.

    Monday 10/5:
    Squat (3x5): 185
    Dumbbell Press (3x5): 30x2
    Power Clean (5x3): 130

    Squats: On a bit of a lower body deload since I took a week off from squats & deadlifts.
    Cleans: The bar slipped out of my hands on the second set and unfortunately my instinct was to try to catch it instead of letting it fall. I tweaked something in my leg and back while doing so. It was still hurting a couple minutes later so I went home without finishing.

  14. #13
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    Wednesday 10/7:
    Front Squat (3x5): 100
    Bench Press (3x5): 145
    Deadlift (1x5): 215

    Front Squats: I've given up trying to do them Olympic style.
    Bench Press: The last couple of sets I didn't think I was going to make that last rep; but I powered through it. I'm hoping to hit my bodyweight (167 this morning) before I hit a stall point.
    Deadlift: Deloaded a bit due to last week being off the lower body stuff.

  15. #14
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    So I'm back to it after being away for a few months due to personal issues (divorce, getting laid off, et cetera)

    Friday, February 19, 2010

    Today's goal was just to see how far I've sunk as well as get a current 1 rep max to use as a starting point. Not wanting to kill myself on my first day back, I picked some arbitrary weights and used those to get the reps to calculate my new 1 rep max for my baseline.

    ----- Weight - Reps - 1RM (rounded down)
    Squat 185 - 3 - 195
    Bench 125 - 8 - 155
    Deadlift 185 - 3 - 195
    Press 65 - 7 - 75

  16. #15
    Senior Member
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    Tuesday, 2010-02-23
    A Day, Week 1

    Squat
    115x5
    130x5
    150x5+ (11)

    Bench
    905x5
    105x5
    120x5+ (8)

    Accessory:
    Front Squat
    95x10
    95x10
    95x10

    Thursday, 2010-02-25
    B Day, Week 1

    Deadlift
    115x5
    130x5
    150x5+ (9)

    OH Press
    45x5
    50x5
    55x5+ (11)

    Monday, 2010-03-01
    A Day, Week 2

    Squat
    125x3
    140x3
    160x3+ (6)

    Bench
    100x3
    110x3
    125x3+ (10)

    Accessory
    Dips
    8
    6
    5

  17. #16
    Senior Member
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    Saturday, 2010-03-06
    B Day, Week 2


    Deadlift
    125x3
    140x3
    160x3+ (9)

    OH Press
    45x5
    55x3
    60x3+ (7)

    Accessory:
    Bentover Rows
    60x10
    60x10
    60x10

    Good Mornings
    55x10
    55x10
    55x10

    Notes: I was ravenous the entire day after lifting. No matter what I ate I was hungry again an hour or so later. I decided to listen to my body and go with it. My hamstrings were a bit sore as well and I attribute that to the good mornings. Not injury sore, just use sore.

  18. #17
    Abominable Yeti Sandwich's Avatar
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    Location
    Madison, WI
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    Sorry to hear about the trouble in your personal life, but I know for me getting to the gym is a great escape.

  19. #18
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    Monday, 2010-03-08
    A Day, Week 3


    Squat
    130x5
    150x3
    165x1+ (6)

    Bench
    105x5
    120x3
    135x1+ (5)

    Accessory
    Dips
    8
    5
    6


    Wednesday, 2010-03-10
    B Day, Week 3


    Deadlift
    135x5
    150x3
    165x1+ (10)

    OH Press
    50x5
    55x3
    65x1+ (8)

    Accessory:
    Bentover Rows
    65x10
    65x10
    65x10

    Good Mornings
    60x10
    60x10
    60x10

    I was curious about my bodyfat so I used a bodyfat calculator
    Weight: 166 lbs
    Wrist: 6.75 inches
    Waist: 37
    Hip: 39
    Forearm: 10.75
    Results: 27.4% bodyfat

    Ugh, now I feel more gross that I did before.

  20. #19
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    good luck man! Sorry about all the crap that's been happening for you, but hopefully it will only go up from here!

    Also, i find it hard to believe your BF% is 27.4 if you weigh 166. You sure that's accurate?

  21. #20
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    Quote Originally Posted by JRider23 View Post
    Also, i find it hard to believe your BF% is 27.4 if you weigh 166. You sure that's accurate?
    I thought it was a bit high too; but judging from some bodyfat picture stuff 20-25% is probably accurate.

    Sunday, 2010-03-14
    A Day, Week 1


    Squat
    115x5
    135x5
    155x5+ (9)

    Bench
    95x5
    110x5
    120x5+ (10)

    Accessory
    Dips
    8
    7
    6

    Front Squat
    95x10
    95x10

    Tuesday, 2010-03-16
    B Day, Week 1


    Deadlift
    135x5
    150x5
    170x5+ (9)

    OH Press
    45x5
    55x5
    60x5+ (9)

    Accessory:
    Bentover Rows
    70x10
    70x10
    70x10

    Good Mornings
    65x10
    65x10
    65x10

    Notes: It's my first cycle back so I decided to skip the first deload week.

    Thursday, 2010-03-18
    Conditioning


    Cosgrove's Evil 8 - 65

  22. #21
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    Sunday, 2010-03-21
    A Day, Week 2


    Squat
    125x3
    145x3
    160x3+ (9)

    Bench
    100x3
    115x3
    130x3+ (8)

    Accessory
    Dips
    8
    7
    6

    Tricep Pull Down
    60x10
    70x10
    70x10

    Tuesday, 2010-03-23
    B Day, Week 2


    Deadlift
    140x3
    160x3
    180x3+ (8)

    OH Press
    50x3
    60x3
    65x3+ (8)

    Accessory:
    Bentover Rows
    70x10
    70x10
    70x10

    Good Mornings
    70x10
    70x10
    70x10

  23. #22
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    Sunday, 2010-03-28
    A Day, Week 3


    Squat
    135x5
    155x3
    170x1+ (7)

    Bench
    110x5
    120x3
    135x1+ (8)

    Accessory
    Dips
    8
    7
    6


    Tuesday, 2010-03-30
    B Day, Week 3


    Deadlift
    150x5
    170x3
    190x1+ (8)

    OH Press
    55x5
    60x3
    70x1+ (8)

    Accessory:
    Bentover Rows
    75x10
    75x10
    75x10

    Good Mornings
    75x10
    75x10
    75x10

  24. #23
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    I've been thinking a bit about goals and I decided to take the standardized route and just use the novice standards from exrx. Since I weighted in today at 165.8 it only makes sense to use that level, even if far too much of my 165 is flab.

    Novice
    OH Press - 102
    Bench Press - 152
    Squat - 204
    Deadlift - 254

    According the the one rep max calculator (using this week's lifts), my maxes are supposedly:
    OH Press - 87
    Bench Press - 168
    Squat - 204
    Deadlift - 236
    but I don't know how much I trust those numbers. I don't think I'll be counting any goal as met until I lift that weight for real.

  25. #24
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    No gym for the past two weeks due to a nasty case of viral pneumonia. Still not 100%; but I'm good enough for normal activities.

    Sunday, 2010-04-18
    A Day, Week 1


    Squat
    120x5
    140x5
    155x5+ (11)

    Bench
    100x5
    115x5
    130x5+ (9)

    Accessory
    Dips
    7
    6
    6

    Tricep Pull Down
    70x10
    70x10
    70x10
    Last edited by CannibalCrowley; 04-18-2010 at 04:26 PM.

  26. #25
    Senior Member
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    Wednesday, 2010-04-21
    B Day, Week 1


    Deadlift
    140x5
    160x5
    185x5+ (8)

    OH Press
    55x5
    65x5
    70x5+ (7)

    Accessory:
    Bentover Rows
    75x10
    75x10
    75x10

    Good Mornings
    75x10
    75x10
    75x10

    Notes: I think it's about time to switch from double overs to an over/under grip for deadlifts.

    Later in the afternoon the girlfriend wanted to go for a walk so I decided to join her. It was 4.8 miles at a decent pace. I pushed her stroller a little more than halfway because she was getting tired.

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