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. #1676
    Jersey Iron Barbaccio's Avatar
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    5/27/13 Week 1 Day 2 Jersey Iron Template (Lower Accessory)
    Good Mornings
    Barx10
    135x10
    185x5
    225/4x10 (Alternated Sumo & Conventional)

    SLDL
    365/3x10 (2 Conv & 1 Sumo)

    Standing Row/Face Pull
    85/3x16 (8 Rows then 8 Face Pulls)

    Wide Grip Pushdowns
    3x85

    Trying to keep accessory days to a point where I'm working enough to keep growing but not so hard where I'm not recovered for the big days. Little bit of a balancing act right now to find my groove between enough volume and not enough.

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  2. #1677
    Senior Member Judas's Avatar
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    Out there... like ****in' Pluto man...
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    So you ARE still alive....

  3. #1678
    Jersey Iron Barbaccio's Avatar
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    Define alive.

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  4. #1679
    Jersey Iron Barbaccio's Avatar
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    5/30/13 Week 1 Day 3 Jersey Iron Template (Upper Accessory)
    Bench
    Barx10
    135x10
    185/4x25

    Purple Band Rows 4x25

    Seated Hammer Machine Rows
    2 PPS/3x15

    Bottom Up Band Flys w/ Red Band
    3x15

    Shoulders Like Boulders
    5lbsx35 Front/Side/Rear

    Dumbbell Shrugs
    110/4x15

    Red Band Pushdowns
    50/30/20

    Dumbbell Curls
    70/3x8

    Spud Strap Abs
    145/2x50
    Last edited by Barbaccio; 05-31-2013 at 05:19 AM.

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  5. #1680
    Jersey Iron Barbaccio's Avatar
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    6/1/13 Week 1 Day 4 Jersey Iron Template (Speed Squat/ME Deadlift)
    Squats /w Average (Green) Band (50% of 1RM Total)
    Barx5
    105x5
    145x5
    235/8x3

    ME Deadlift (95%/2x1)
    315x2
    415x1
    510x1
    585x1
    635x1
    705x1 (Conventional PR)

    Adjustment #3 - Cut speed sets down from 10x3 to 8x3. Group was mixed on this. Seemed like the less experienced lifters were ok to do 10x3. The more experienced (read stronger) lifters seemed to want to cut down. I'm in the 8x3 crew hence the adjustment but I'd suggest playing this one by feel.

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  6. #1681
    Senior Member Judas's Avatar
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    Quote Originally Posted by Barbaccio View Post
    Define alive.
    Doing better than Peter Steele.

  7. #1682
    Jersey Iron Barbaccio's Avatar
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    6/3/13 Week 2 Day 1 Jersey Iron Template (ME Bench)
    Bench
    Barx10
    135x10
    225x5
    315x3
    365x1
    405x1
    440x1

    Lat Pulldowns
    190/3x15

    Red Band Pushdowns x 100

    Dumbbell Shrugs
    150/3x15

    Having some issues with Costochondrits. Basically, the cartilage between my pecs is inflamed. It feels like someone is stabbing you right in the sternum when you breath. I iced, DMSO'ed, and blue heated all day. Felt ok warming up but again I felt it on the 440 so I called it there (I was supposed to do 440x2, 455x1 and 475x1). Felt great the rest of the night. Then I woke up this morning and it hurt like HELL. Had a hard time taking a deep breath. It feels like it's improving as the day goes on but This is going to suck. No known treatment. Only way to fix it is rest. Blah.
    http://en.wikipedia.org/wiki/Costochondritis

    No adjustements to be made tonight however, go by feel. A few of our guys struggled with this workout while a few others looked so good we allowed them to try PR's, which they hit! This is another "go by feel day" where if things are moving well you can push and if they're not, you do what's required and shut it down.

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  8. #1683
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Wow that sounds really sore mate. Hope it heals up quick. Strong conventional PR there too
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

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

  9. #1684
    Jersey Iron Barbaccio's Avatar
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    6/5/13 Week 2 Day 2 Jersey Iron Template (Lower Accessory)
    Zercher Squats
    Barx10
    95x5
    135x5
    185x5
    225/3x8

    Leg Press
    3pps/2x20
    4ppsx20

    Upper Back Cable Rows w/ Spud Strap
    95/3x15

    Lat Pushdowns
    95/3x15

    Standing Abs
    145x50
    Last edited by Barbaccio; 06-06-2013 at 05:41 AM.

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  10. #1685
    Jersey Iron Barbaccio's Avatar
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    6/6/13 Week 2 Day 3 Jersey Iron Template (Upper Accessory)
    Took the day off from any type of pressing to allow the chest to heal.

    Close Grip Lat Pulldowns
    220/3x12

    Shoulders Like Boulders
    10lbs x 30/each

    Mantis Press
    50/3x10

    Tricep Pushdowns
    95/4x25

    Incline Curls
    40/3x10

    Overall an easy day. Necessary because this week has been Bench/Monday, Off/Tuesday, Lower Acc/Wednesday, Upper Acc/Thursday, Squat/Friday, Special Olympics/Saturday.
    Last edited by Barbaccio; 06-08-2013 at 06:18 PM.

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  11. #1686
    Jersey Iron Barbaccio's Avatar
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    6/7/13 Week 2 Day 4 Jersey Iron Template (Rep Squats w/ 210lb of Chain)
    Barx10
    145x10
    Added 210lb of Chain
    235x3
    345/4x3
    415x3
    415x1 (Felt something in my knee. This was above where I was supposed to be and I believe the triple was a PR anyway so I cut it here.)

    Deads were supposed to be 50% w/ Double Minis for 10x3. I found the downward bands pulled on my chest causing that Costochondritis to hurt. I'm trying to let it heal for bench on Monday. Tim suggested skipping speed training certainly wasn't going to hurt me after just pulling a Conventional PR last week so I cut it there.

    Adjustment #4: Too much work after Rep Day to be pulling 10x3 on Speed Deads. We're going to drop that back to 8 sets and the reps back to 2.

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  12. #1687
    Jersey Iron Barbaccio's Avatar
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    6/10/13 Week 3 Day 1 Jersey Iron Template (Speed Bench 60% w/ Doubled Minis)
    Barx10
    Add Bands x5
    95x5
    135x5
    185x2
    225/8x2

    Tricep Pushdowns
    80/2x50

    Dumbbell Rows
    150/3x10

    Red Band Flys
    3x15

    Adjustment #5 - Still not sure how to adjust this one. Again, the experienced lifters seem to stay at the correct percentage and slow down at the end with some fatigue. The newer lifters didn't seem to have any problems and some actually went over 70% and were still fast and didn't seem tired. Trying to find a balance seems to be the challenge on speed days. We'll play it by feel to see what we find in the coming weeks.
    Last edited by Barbaccio; 06-10-2013 at 08:04 PM.

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  13. #1688
    Jersey Iron Barbaccio's Avatar
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    6/10/13 Week 3 Day 2 Jersey Iron Template (Lower Accessory)
    Pin 1 Rack Pulls
    135x5
    225x3
    315x3
    405x1
    495x1
    585x1
    635x1
    675x1
    725x1

    Leg Press
    4 PPS/2x25

    Seated Face Pulls
    145/3x15

    Lat Pushdowns
    100/3x12

    Standing Abs
    160x50

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  14. #1689
    Jersey Iron Barbaccio's Avatar
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    6/13/13 Week 3 Day 3 Jersey Iron Template (Upper Accessory)
    Dead Press
    135x5
    185x5
    235x3
    335/4x3

    Dumbbell Rows
    110/3x15

    Cable Flys
    30/3x15

    Shoulders Like Boulders
    25/3x8

    Hammer Grip Tricep Pushdowns
    80/3x15

    Seated Curls
    25/2x25

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  15. #1690
    Jersey Iron Barbaccio's Avatar
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    6/15/13 Week 3 Day 4 Jersey Iron Template (ME Squat/Rep Dead)
    Squat
    Barx10
    145x5
    235x5
    325x3
    415x2
    505x2
    555x2
    595x1
    615/3x2

    Deadlift w/ 100lbs of Chain
    135x3
    225x3
    315x3
    405x3
    495/4x3

    No adjustments this week! Hard work but satisfying as hell! Need to figure out my raw deadlift. Conventional feels too close but moving my feet out to frog style seemed much better. I just need to see if my strength is the same there.

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  16. #1691
    Jersey Iron Barbaccio's Avatar
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    6/17/13 Week 4 Day 1 Jersey Iron Template (Rep Bench)
    Bench
    Barx20
    135x20
    225x5
    335x3
    385/6x3

    Black Band Pushdowns 4x15
    Black Band Pulldowns 50/35/15
    5lb Lateral Raises x 100

    Again, no adjustments. Tonight was done quick. Didn't schedule a whole bunch of work because we've just finished a squat max, and we're coming into a deadlift max this weekend.

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  17. #1692
    Jersey Iron Barbaccio's Avatar
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    Apparently, I'm not doing something right. I see tons of hits coming in, but no comments, questions, or ball busting. Lurkers. Lurkers everywhere!

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  18. #1693
    Jersey Iron Barbaccio's Avatar
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    6/22/13 Week 4 Day 4 (Speed Squat/ME Dead)
    Skwatz w/ Blue Bands (55%@8x2)
    Barx5
    145x5
    Added Bands
    235x5
    285/8x2

    ME Dead (3x1@97.5%)
    315x1
    405x1
    455x1
    505x1
    545x1
    585x1
    635/3x1

    Tried out the frog stance. I'm still much stronger conventional but I'm much more comfortable pulling Frog style. Might just need to work on it. I feel like I could eventually be stronger that way. It allows me to get down to the bar much easier and I feel like I could incorporate more of the hamstrings and glutes into the movement.

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  19. #1694
    Jersey Iron Barbaccio's Avatar
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    6.24.13 Week 5 Day 1 (ME Floor Press w/ 120lbs of chain)
    Floor Press
    Barx10
    135x10
    Plates off/Chain on x 5
    145x3
    195x3
    235x3
    285x1
    325x1
    375x1
    405x1

    3-Board Bench
    135x50

    Lat Band Pushdowns w/ Blue Band/4x15
    Barbell Shrugs - 225/2x25

    Adjustment #6 - Dropped Fat Man Pullups from today. Everyone was pretty beat up, we're 1 week out from a deload.

    Personal Adjustment #1 - Dropped the 3-Board w/80% for 3x15 because the costochondritis was acting up bad and the elbow flared up. Feels fine today though so maybe I should've pushed through it. Tim says pulling back there was ok but I think next time I'll try to push it.

    Personal Adjustment #2 - Put blue heat on before leaving the house and then warmed up with light/high rep dumbbell benching when I arrived. This helped alleviate a lot of the shoulder/bicep tie-in pain I've been having.

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  20. #1695
    life, one rep at a time
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    Quote Originally Posted by Barbaccio View Post
    6.24.13 Week 5 Day 1 (ME Floor Press w/ 120lbs of chain)


    Personal Adjustment #2 - Put blue heat on before leaving the house and then warmed up with light/high rep dumbbell benching when I arrived. This helped alleviate a lot of the shoulder/bicep tie-in pain I've been having.


    nice, always nice to find little things like that.
    Derek Wilcox
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    squat 935 bench 500 deadlift 700
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  21. #1696
    Jersey Iron Barbaccio's Avatar
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    6.25.13 Week 5 Day 2 (Lower Accessory)
    1-inch Deficit Pulls (Frog Style)
    135x8
    225x8
    315x6
    405/4x6

    Squat 135x25
    Leg Press 4ppsx25

    V-Grip Rows
    190/3x8

    Wide Grip Pulldowns
    260/3x8

    Standing Abs
    160x50
    Last edited by Barbaccio; 06-25-2013 at 07:05 PM.

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  22. #1697
    Jersey Iron Barbaccio's Avatar
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    6.27.13 Week 5 Day 3 (Upper Accessory)
    Bench
    Barx20
    135x20
    225x10
    315/3x10

    Seated Rows
    3PPS/3x15

    Dumbbell Rows
    110/3x15

    Incline Flys
    25/3x15

    Upright Rows
    115/2x15
    135x15

    Face Pulls
    95/3x15

    Tricep Pushdowns/Straight Bar
    95/3x15

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  23. #1698
    Jersey Iron Barbaccio's Avatar
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    6.29.13 Week 5 Day 4 (Squat - Rep w/ Chains & Deads - Speed w/ MiniBands)
    I didn't train today. After training Thursday night I was showering and felt something in my back. It's been hurting since. I tried to squat but it wasn't happening with a huge risk of really hurting myself. I did a bunch of stretching and came home to rest it. Not real happy about it and struggling some mentally. Hoping I can have it feeling better on Monday to speed bench. Weeks of training things have been going great. I'm 8 weeks out. Don't need anything going downhill on me now.

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  24. #1699
    Jersey Iron Barbaccio's Avatar
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    One of my training partners, Tim, has been getting some Graston Technique done and he's been doing a shitton better. So I went first thing Monday morning after tweaking the back Thursday. I can tell you this. Graston is amazing. After one visit my shoulder was 100% and my back healed quickly. I can't say enough about it. If you've got a chiro doing Graston in your area, make a visit. I was able to start training again on Thursday with some accessory work. Went great. Shoulder handled 405 pain free for the first time since October.

    7.6.13 Week 6 Day 4 (ME Squat/Rep Dead)
    Barx10
    145x5
    235x5
    325x5
    415x3
    505x1
    585/3x1

    Rep Deads w/ 100lbs of chain
    135x5
    Add Chains x3
    225 (325)x3
    315 (415)x3
    405 (505)x3
    475 (575)/2x3
    495 (595)x3
    545 (645)x3
    585 (685)x3

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  25. #1700
    Jersey Iron Barbaccio's Avatar
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    7.8.13 Week 7 Day 1 (Rep Bench)
    Bench
    Barx20
    135x15
    225x5
    315x3
    405/3x3
    425x3
    435x3
    455x3

    Red Band Pushdownsx100
    5lb Lat Raisesx50
    5lb Front Raisesx50
    Seated Rows 2PPS/3x15

    This was supposed to be a deload week. That changed when I hurt my back last week. Took that week as the deload so I'll now train for 4 more weeks, take a deload, and then go into the meet. Feeling strong on my deadlift & bench but still a little tentative on the squat. Just keep working hard and hoping it'll come together on meet day.

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