The Five Biggest Contradictions in Fitness
Latest Article

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
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
Page 1 of 13 12311 ... LastLast
Results 1 to 25 of 309
  1. #1
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986

    AdamBAG's Training Log

    Introduction

    I've posted on WBB for a while, but never kept a journal.

    Just a quick lifting bio. I played football in college at a small school and after a few years of just hitting the gym I got the competitive bug again. I've been powerlifting for about 2.5 years and I've trained at Bad Attitude Gym in Dallas, Texas for most of that time.

    In April I made my first Elite total of 1,940 at 242 (750/500/690). Unfortuneately in July I injured my back training for the Pro-Am. I was warming up for sumo pulls and my left foot slipped and lurched forward.

    I've tried to rehab and get back to lifting for a full meet, but suffered several setbacks. I finally got an MRI a few weeks back and I've got an annular tear at L5-S1 that is causing/allowing a disc herniation/subluxation. I am not supposed to do any real low back rehab until the end of January and then after that who knows. I've read that annular tears can take 12-18 months to heal. My doctor said that he believes I can heal to 99.8% of what I was, so that is good news. He also said I need to think in terms of years instead weeks/months on getting back to being a big puller.

    So, the best thing for me right now is to be bench only. I can still help my teammates and now they can break my balls for being bench only. The constant re-injuring of my back has been very tough on my family life. We have a two month old son and if my back is in a bad way I can't help take care of him. Needless to say this makes my wife not pleased.

    Training

    At BAG we train using the conjugate method, with our own wrinkles. Due to working about an hour away from the gym and living 30-45 minutes away I usually only have 1 to 2 days at BAG. Luckily two of my training partners live in the same town as my work, so we hit the commercial gym there and go to BAG on the weekend. I'm also in the process of adding a good benching setup to my garage. I've wanted equipment in my garage since I was about 15 so I'm pretty pumped.

    Wednesday is Dynamic Effort bench day and Sunday is Max Effort. We do it this way b/c it is safer and much more motivating to train max effort with the entire group at BAG on Sundays. I'll be doing rehab/conditioning on my lower days and hopefully doing some squatting and leg work eventually.

    Goals
    1. Get my back healthy and be patient.
    2. Bench 600+ (best is 529, but was hitting mid 5s before I got hurt)
    3. Bring up my cardio conditioning and eat better. Not trying to lose weight.

    Meet Plan
    SPF Longhorn Classic - Arlington, TX - 03/20/10

    This gives me 11 training weeks and a week off before the meet. Will cut to 242. Current bw is 250-252, so the cut shouldn't be bad.
    Last edited by AdamBAG; 03-24-2010 at 08:27 AM.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Dynamic Effort Bench 12/31/09

    DB Circuit
    Glute Activation
    Stretch
    Roller

    Bench v. Bands Week 1
    bar x 25 x 2
    Add Minibands
    bar x 10 x 2
    95 x 5
    135 x 5
    Start Speed Sets
    185 x 3 x 9 (50% of raw) (rotating p.o.r., m.o.r., comp grips)

    Speed felt ok, but the sets were difficult. I've missed a couple of workouts w/ my back issue, holidays, sickness so it was a few sets until I started feeling the groove on these.

    4 Board v. Bands (P.O.R.)
    leave minis on bar
    225 x 5
    275 x 5
    315 x 5
    315 x 5 (barely)

    Pullups on Mono
    Goal of 60 reps
    1-15
    2-12
    3-12
    4-10
    5-8
    6-5 (62 in 6 sets)

    H-Rolls
    25 x 10 x 4

    Good training, but I'm smoked. Shirt work on Sunday.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  4. #3
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Extra 12/31/09
    elliptical x 30 x level 8
    foam roller
    stretch
    miniband circuit: pullaparts, front raise, side raise, tri ext x 20 x 2
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  5. #4
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    Adam, have you ever used a reverse hyper before?

    It would really help you rehab your back much faster than 12-15mths


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

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  6. #5
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Quote Originally Posted by Travis Bell View Post
    Adam, have you ever used a reverse hyper before?

    It would really help you rehab your back much faster than 12-15mths
    Travis, I've used a reverse hyper a lot and I plan to once I can start rehabbing my back again. I'll likely be able to use it twice a week.

    I agree, I think I can rehab this thing faster than that timeline, but I'm being catious at this point and taking things as they come. I've been dealing with this for 5 months already so I'm trying to take the doc's advice for once. He said nothing low back period for 6-8 weeks to let the inflammation go down and then start rehab.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  7. #6
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Extra 01/02/09
    Elliptical x 30 minutes x level 8
    Roller
    Stretch
    glute bridges, lots of low back stretching and hamstring stretching
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  8. #7
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    Location
    CT
    Posts
    5,363
    Good to see you're keeping a log here.


    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  9. #8
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Quote Originally Posted by vdizenzo View Post
    Good to see you're keeping a log here.
    Thanks Vincent
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  10. #9
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Max Effort Bench 01/03/10

    db circuit
    stretch

    Shirt Work
    bar x 25 x 2
    135 x 10 x 2
    185 x 5
    225 x 5
    275 x 3
    315 x 3
    Add Rage-X
    405 x 3 <<<2 board
    455 x 1 <<<1 board
    495 x 1 <<<touch
    Add 2 Board
    545 x 3
    585 x 1
    635 x 1 (PR +20)

    Standing Arnold Press
    45 x 10 x 4

    CSR
    170 x 10 x 5

    Rolling DB Ext on Floor
    35 x 15 x 3

    Band Pullaparts
    Minis x 25 x 3
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  11. #10
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Lower 01/04/10

    stepmill x 10 minutes
    roller/stretch

    Unilateral Leg Press 180 x 10/10 x 4
    Unilateral Leg Curl 70 x 10/10 x 4
    Hip Adduction 110 x 25 x 3
    Hip Abduction 180 x 25 x 3
    Unilateral Seated Calves 45 x 10/10 x 3
    Hanging Leg Raise BW x 10 x 4

    First lower body work in about a month. Definitely have some weakness in my left leg compared to the right, especially the hamstring and calf. I will stick with this one leg concentration to try to bring the strength up in my left leg. No direct low back work until February and then hopefully I can start really strengthening things back up and recovering.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  12. #11
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Bench Videos from Sunday

    Here's a few sets from Max Effort Bench Day...

    495 x 1 full range
    Video



    585 x 1 off 2 board
    Video



    635 x 1 off 2 board (20lb pr)
    Video
    Last edited by AdamBAG; 01-05-2010 at 07:54 AM.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  13. #12
    Senior Member
    Join Date
    Nov 2003
    Location
    Ks
    Posts
    1,262
    Nice benching looks like you will hit a big pr.

  14. #13
    Senior Member Phillip Wylie's Avatar
    Join Date
    Dec 2008
    Location
    Carrollton, TX
    Posts
    967
    Strong benching, Adam. You will be our next 600+ bencher and will take the BAG 242 bench record.
    APF Elite @ 242
    Best Multi Ply Lifts: SQ 848lbs/BP 523lbs/DL 722/Total 2055lbs
    Raw Elite @ 275 (actual weight 243.9lbs)
    Best Raw Lifts: SQ 573lbs/BP 407lbs/DL 705lbs/Total 1658lbs
    My Personal Website and Training Log http:///phillipwylie.com
    http://www.youtube.com/plwylie
    http://www.criticalbench.com/Phillip-Wylie.htm
    Raw Powerlifting Website http://www.rawpl.com
    Raw Powerlifting Forum http://www.rawpl.com/smf

  15. #14
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Thanks guys!
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  16. #15
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Dynamic Effort Bench 01/06/10

    DB Circuit
    Roller/Stretch
    Glute bridges/hip swings

    Speed Bench v. Bands - Week 2
    warmup then add minibands
    185 x 3 x 9 (3 grips)

    Speed was ok, but the new bands were definitely stronger so I didn't move the weight up at all from last week.

    5 Board v. Minibands
    315 x 5 x 3

    Pretty tough this week, but lockout is feeling stronger.

    Close/Neutral Pullups
    BW x 10 x 4

    Rear Delt Raise on Incline
    25 x 10 x 4

    Crunches on Ball
    bw x 25 x 4
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  17. #16
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Lower 01/08/10

    Sled x 3 plates x 2 trips to the far dumpster (there forwards, back backwards)
    One Leg Band Leg Curl x minis x 20 x 4
    One Leg Squat on Box x BW x 10 x 4
    Situps on GHR x 20 x 4

    Pretty boring. Sled trips were brutal as it's slightly up hill.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  18. #17
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Extra 01/09/10
    elliptical x 30 minutes x level 8
    roller/stretch

    Did a lot of stretching today. Pack pain is not there, but lots of tightness/weakness in the low back. Still getting some tingles in my foot too. I will continue with the no direct back work and try to keep my mobility and conditioning up.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  19. #18
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Max Effort Bench 01/10/10

    db circuit
    roller/stretch

    Bench v. 120lbs Chain - Ring on Ring
    chains x 15
    135 x 10 x 2
    185 x 5
    225 x 3
    255 x 3
    275 x 3
    295 x 2
    315 x 1
    325 x
    miss (handcuffed myself and had no push)
    275 x 4

    Really liked the chain set up. Added 60-70 at the top. I need to work the transition point as I usually miss around a 2-3 board height so this is a good set up.

    High DB Incline Press
    50 x 15
    60 x 10
    70 x 10
    75 x 8

    DB Row
    80 x 10/10
    90 x 10/10

    CSR - Close/Neutral
    115 x 15 x 2
    135 x 15 x 2

    Shoulder Horn
    10 x 15 x 4
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  20. #19
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Lower 01/11/10

    dynamic warmup
    roller/stretch
    bodyweight squat to parallel box - 2 sets close, 2 wide (using this as a stretch, felt pretty good)
    hip swings

    Lunge
    25, 35, 45 x 10/10

    superset w/

    Uni Leg Curl
    80? x 10 x 3

    Hip Thrusters w/ Plate
    45 x 10 x 3 (3 count at top)

    superset w/

    Uni Leg Ext.
    75? x 10 x 3

    Planks
    pushup position x 30 seconds x 3
    left side on elbow x 30 seconds x 2
    right side on elbow x 30 seconds x 2

    Ab Roll Outs
    BW x 10 x 2

    Ab Sling
    BW x 10 x 2
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  21. #20
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Videos from Sunday chain benching using the "bat hooks" made by Strength and Power Equipment. Makes it really easy to load chains for benches and squats w/o the chains falling off or being uneven. SnP can build just about anything you would ever want for your gym.

    295 x 2 plus 120 chains (not staying tight)
    Video


    315 plus 120 chains x 1 (should have stopped here)
    Video


    missing 325 plus 120 chains
    Video


    275 x 4, miss 5
    Video
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  22. #21
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Dynamic Effort Bench 01/13/10

    db circuit upper
    dynamic warmup lower
    stretch/roller

    Close Grip Bench - Thumb From Smooth
    bar x many
    95 x 15
    135 x 10
    185 x 5
    225 x 5
    245 x 5
    265 x 5
    285 x 5
    315 x 5

    Haven't benched with that close of a grip in a while so it felt awkward, but the triceps felt good afterwards.

    Pullups (reverse/chinup grip)
    BW x 10, 10, 10, 8

    Chest Supported DB Rows w/ Elbows Out
    35 x 15
    50 x 10 x 3

    Incline Tate Press
    25 x 25
    35 x 25

    Hammer Curls
    25 x 25 x 2

    Situps on Ball w/ DB Behind Head
    40 x 15 x 3
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  23. #22
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Lower 01/15/10

    Roller/Stretch
    Sled - Dumpster Hill x 2 plates x 5 trips (up forwards, down backwards)
    DB Step Up - 25 x 10/10 x 3
    Band Leg Curl - purple x 10/10 x 3
    Spud Abs - 90 x 20 x 3

    I need to be more efficient with my time and get more core work done. I'll have to do some ab work as an extra workout tomorrow.
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  24. #23
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Extra 01/16/10
    walk x 1 hour
    lots of stretching
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  25. #24
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Max Effort Bench 01/17/10

    db circuit
    stretch

    3 board - Ring on Ring
    135 x 10 x 2
    185 x 5
    225 x 5
    Add 3 Board
    275 x 3
    315 x 3
    345 x 3
    365 x 3
    385 x 3 (third grinder)
    415 x 1 (PR + 10)

    I think I've missed 415 two or three times trying to beat a PR so I'm happy to finally make it. Got some good volume in too. 385 for three was a pretty tough set. The two and three boards always feel really tough to me as they are right in the spot where I usually miss.

    High Incline DB Press
    65 x 10 x 4

    CSR
    wide 115 x 15
    close 115 x 15
    wide 140 x 15
    close 140 x 15
    wide 140 x 15
    close 140 x 15

    Rolling DB Ext.
    35 x 15 x 2
    45 x 10 x 2

    Shoulder Horn
    10 x 15 x 3
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  26. #25
    Bad Attitude Gym AdamBAG's Avatar
    Join Date
    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Extra 01/18/10
    Walk x 55 minutes
    Roller
    Stretch
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

Similar Threads

  1. my bench is horrible
    By jtteg_x in forum Powerlifting and Strength Training
    Replies: 47
    Last Post: 02-01-2010, 12:44 PM
  2. Trivia. Who is it?
    By PriestCometh in forum Powerlifting and Strength Training
    Replies: 16
    Last Post: 06-02-2008, 07:25 AM
  3. The Bench Press
    By Adam in forum Bodybuilding & Weight Training
    Replies: 17
    Last Post: 05-17-2007, 11:46 AM
  4. Last 5 weeks until my next meet!
    By NickW in forum Powerlifting and Strength Training
    Replies: 5
    Last Post: 03-25-2007, 06:47 PM
  5. bench routine
    By scruffy in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 06-12-2002, 11:43 AM

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
  •