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 K-R-M's Avatar
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    Small guy's road to powerlifting

    Name: Karim
    Height: 5'10"
    Current weight:: 165lbs
    Previous sports: NONE.



    My background in sports is almost non-existent. I injured my back badly two years ago and had to miss a semester of school. I honestly thought I was never going to be able to live pain free but deadlifts took care of that hehe.

    I recently joined a powerlifting gym and was scheduled to compete at the end of september. But unless a disaster happens, I'll be in Prague for 5 months from September 9th to February 2nd. So my first meet will be organized by my gym owner in late February.

    I don't know my current 1RMs as I don't strain myself yet to that point, I try to lift submaximal weights. I hope to do 400/300/450 in the short to medium term. My goal is a 400lbs deadlift, 360lbs squat and 250lbs bench for the meet (raw).

    I'm doing 5-3-1 right now. I just planned a 6 week cycle for hypertrophy and to add more strength to my chest. I also need more speed at the bottom on the bench, so I added speed work on press day and a ridiculous amount of lat work throughout the week. I have long arms, wide shoulders, wide hips and obliques with short legs, so I try to take advantage of that.


    Here's today's training:

    Back Squat
    warm ups (5 sets of 5 with barbell)
    5 x 95
    5 x 135
    5 x 185
    5 x 230
    3 x 260
    BELT ON
    10 x 290

    Back Squats for volume WITH BELT
    15 x 225
    10 x 225
    10 x 225

    Strict good mornings, close stance, until back is slightly rounded (light weight);
    10 x 95
    10 x 135
    11 x 135
    11 x 135
    11 x 135

    Ab situps on bench press with 45lbs bar, half ROM (way hard):
    10
    8
    8
    5
    Supersetted with barbell curls (light)

    Wood choppers on knees, with cable stack
    10 x 4th pin
    10

    Supersetted with straight leg pulls (for glutes)
    10 x 6th pin
    10

    I'm thinking of going wide on the GMs next time for more hip mouvement.
    Last edited by K-R-M; 08-01-2011 at 10:40 PM.

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  3. #2
    Senior Member K-R-M's Avatar
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    I was looking at my log when I started... here were my numbers:

    Bench
    75 x 8

    Squat (1/4 squats actually)
    95 x 8

    Deadlift
    95 x 5


    Wow...
    Last edited by K-R-M; 07-25-2010 at 08:25 PM.

  4. #3
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    Welcome!

  5. #4
    Senior Member K-R-M's Avatar
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    Thanks for the welcome chad.


    Today was bench day. Reps had steadily been going down the last 3 weeks. But at some point, I had done 14 days straight with some sort of physical activity lasting at least 30 minutes. Took it easy and just stuck with what's worked the best yet, that's 4 days a week. This is how it went:

    Bench Press (5-3-1 week) + pull ups

    warm up 5 sets of 45lbs + 4 sets of 5, and 1 set of 8 Pull ups
    5 x 95
    5 x 115
    5 x 135
    5 x 150
    3 x 170
    10 x 190

    Stoked about that last set as it felt really light. So I went ahead and did a few singles

    1 x 205
    1 x 215
    1x 225

    Last rep was really easy, went up as hell, surprised my spotter lol. I think I was good for 240lbs today.

    Incline bench + pull ups
    warm up + 8
    10 x 135 + 7
    10 x 135 + 10
    6 x 135 + 5 (went light on the pull ups)

    DB rows:

    9 x 100lbs (felt terrible, probably all the pull ups)
    10 x 100
    10 x 100

    Grip was shot before I even started. Had to drop the DBs a few times.

    Dips:

    17 x BW
    10 x BW
    9 x BW
    7 x BW

    Ab pulldowns + triceps pushdowns on lat machine
    3 sets of abs, 2 sets of pushdowns, 9 reps and 8 reps at a light 60lbs.

  6. #5
    Senior Member K-R-M's Avatar
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    Changed to a pure Boring but Big template. I don't always follow the deload protocols, but I'm overseas on an exchange and things are completely different.
    Last edited by K-R-M; 08-01-2011 at 10:40 PM.

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