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
    Wannabebig Member Ambre's Avatar
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    Ambre's PL journal

    Hey everybody!
    Iím a raw lifter with the SPF. Iím just coming back to lifting full-time after a couple months off after tearing a muscle in my back (spinal erector) at the last meet I competed in. I just joined a new team last week with Terry Burgin, Sam Byrd, and Tony Lucas. Since Iím basically starting over and weak as hell now, my training right now is just getting my form perfected and making sure my back is healed before I start lifting heavy again.

    10/12
    Trained with Terryís team for the first time. They are a really intense groupÖitís just what I need.

    Foam box squats: working on form
    135/3
    135/3
    185/2
    135/2
    135/3
    135/3

    Speed deadlifts: 50% of 1RM
    135/5
    185/ 6 sets of 1

    Reverse hypers: short strap
    90/10
    90/5 **this is where it got ugly. My back started having spasms really bad at the injury area. Took a minute and started again.
    90/5 **again spasms. Took another break and moved onto the next exercise.

    Standing abs: purple band
    3 sets of 10 ** back felt ok

    Banded rotary torso: purple bands
    10 each side** spams came back

    Seated banded hamstrings: purple bands
    3 sets of 15
    **after the last set, the pain got worse, and then the nausea kicked inÖpuked, then got on the inversion table for a few minutes. That inversion table was a life saver. As soon as I was able to completely relax and hang, all the pain in my back went away.

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  3. #2
    Wannabebig Member Ambre's Avatar
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    10/14
    Trained at the Navy base with Terry.

    Paused bench (with Terry calling PRESS signal):
    Bar/10
    95/10
    115/5
    135/2 **felt really heavy. Iíve got a major mental block with benchingÖI can bench 205 when my mind is right.
    135/2**again felt heavy and it shouldnít have. Terry helped my change my set up a little and it helped a ton.
    115/5
    115/5
    115/6
    135/1**EASY (as it should have been). Iíve got to get in the right frame of mindÖ

    Tate presses:
    15/10
    15/10
    15/10

    Triceps kickbacks:
    20/10
    20/10
    20/10

    Dumbbell hammer curls:
    20/10
    20/10
    20/10

    Wide-neutral grip lat-pulldowns:
    105/10
    120/10
    120/10

    Narrow-neutral grip lat-pulldowns:
    120/10
    120/10
    120/10

    Straight-arm pull downs:
    50/10
    50/10
    50/10

  4. #3
    Wannabebig Member Ambre's Avatar
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    10/15
    My old training partner Dave came and trained with us today.

    Safety squat bar foam box squats: again, just working on form and finding a current 1RM for SS bar.
    Bar/5
    Bar/5
    135/1
    135/2
    185/1
    185/1
    205/ fail
    205/ fail **my brain has become my worst enemy. 205 isn't a weight that I should fail...my confidence needs some work.
    195/1

    Reverse hypers: 1st 2 sets w/ short strap, 2nd 2 w/long strap
    50/10
    50/10
    50/10
    50/10**back felt good. Spasms were minor.

    Seated banded hamstrings: purple band
    3 sets of 10

    Standing abs: purple band
    3 sets of 10

    Banded rotary torso: purple band
    3 sets of 10 each side

    Band pull-aparts: doubled red mini band
    3 sets of 10

    Calf-raises:
    3 sets of 50

    Safety squat bar good mornings: squat stance
    55/10
    55/10
    55/10

    **my back was sore, but it didn't feel like "injury pain", just regular muscle soreness..thankfully the spasms were very minor today.

  5. #4
    Always listening & learnin lil' power's Avatar
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    yea Ambre, glad you started your journal here.

    Wow, what a team you're training with...I'm sure nothing will stop you now!

    I understand the mental issue with squats, I'm the same as Lones could attest to.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  6. #5
    Wannabebig Member Ambre's Avatar
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    Quote Originally Posted by lil' power View Post
    yea Ambre, glad you started your journal here.

    Wow, what a team you're training with...I'm sure nothing will stop you now!

    I understand the mental issue with squats, I'm the same as Lones could attest to.
    Thanks Vikki I'm so proud of you for your elite total!!! I really gotta step it up so I can total elite for Nationals next year. This new team is awesome and they are determined to kick my ass into gear.

  7. #6
    Wannabebig Member Ambre's Avatar
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    10/19 speed squats & pulls

    squats: buffalo bar/ foam box
    bar (55lbs)/5
    135/2
    185/1

    **added choked down blue bands**
    bar/2
    90/1
    90/2
    90/2
    90/1 **failed off the box on 2nd rep. Dropped my head and couldn't drive it back.
    90/2
    90/2
    90/2
    90/2
    90/2

    speed deads: @ 60% of 1RM
    205/1 x 6 sets

    blue band death march:
    6 trips with me pulling Terry, then 6 sets of Terry pulling me
    **I think part of my soul died during this exercise...somehow managed to not vomit though...

    standing abs: purple bands
    3 sets of 10

    inversion table:
    5 minutes

  8. #7
    Wannabebig Member Ambre's Avatar
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    10/21

    bench: 60lb bar
    bar/5
    130/3
    150/1
    170/miss **again, this is not a weight I should miss...I'm not sure what's happening with my brain. I couldn't even get it off my chest. UGH.
    160/miss **same brain problems....decided to drop back down and just work on speed
    135/2
    135/3
    135/2

    purple band triceps pressdowns:
    3 sets of 10

    purple band lat pulldowns:
    3 sets of 10

    1 arm dumbbell rows:
    65/8
    45/10
    45/10
    45/10
    45/10

    close grip push ups:
    10 sets of 10

  9. #8
    Wannabebig Member Ambre's Avatar
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    10/23

    squats: 60lb bar/ no box
    bar/5
    135/3
    185/3
    225/1
    290/1 **added light wraps
    290/1
    260/1 **knee sleeves for rest of sets
    260/1
    260/1
    260/1
    260/miss ***set up wasn't good at all. Felt spent.

    **pin-pointed one of my major weaknesses (besides my confidence) which is abs. I'm strong in my set up, but as soon as I start to come out of the hole, I end up losing my arch and buckling over, so my squats end up being heavy good-mornings. Finished workout with heavy abs today

    standing crunches: purple bands
    4 sets of 10

    standing abs: different from the first exercise and with green bands
    4 sets of 10

    rotary torso: purple bands
    4 sets of 10 each side

    290 is a PR since I've come back from injury. I haven't squatted more than 275 in 5 months. This makes me feel really good

  10. #9
    Wannabebig Member Ambre's Avatar
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    10/28
    I've missed a couple of sessions due to ridiculous amounts of homework and studying...lame.

    Bench: 60lb bar
    bar/10
    110/5
    130/3
    150/1
    175/miss **still can't figure out what's going on with my bench...I shouldn't be missing these weights...
    160/1

    Close grip: 60lb bar
    130/3
    130/3
    130/3
    110/8
    110/5

    Lat pulldowns: plate loaded machine
    90/10
    90/10
    90/10

    Triceps pressdowns: plate loaded machine
    25/10
    25/10
    25/10

    Standing abs: green bands
    4 sets of 10

  11. #10
    Wannabebig Member Ambre's Avatar
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    10/30

    ME deads: to find a current 1RM

    Deadlifts:
    135/6
    135/3
    225/1
    275/1 **this is the 1st time I've pulled more than 225 since July when I tore my back
    315/miss **I literally started the lift and said HOLY **** THIS IS TOO HEAVY and put it down...completely forgetting that it always feels heavy, but I can handle it. I re-grouped and went for it again.
    315/1 **easy
    335/1 **complete shock. I really didn't think I would be lifting that again for a while. When I tore my back, I pulled 340 at a meet, so this is only 5lbs less than my personal best. After 2 months off, I am really happy with this.

    Stiff leg deads:
    155/10
    155/10
    155/10

    Standing abs: green bands
    3 sets of 10

    Side bends: green bands
    3 sets of 10 each side

    calf raises:
    BW/50
    BW/50

  12. #11
    Wannabebig Member Ambre's Avatar
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    11/2

    Speed squats: 50% w/60lb bar
    150/2
    150/2
    150/2
    150/2
    150/2
    150/2
    150/2
    150/2

    Speed pulls: 50%
    170/1
    170/1
    170/1
    170/1
    170/1
    170/1

    Leg extensions: plate loaded machine
    90/10
    90/15
    115/15

    Side bends: green bands
    3 sets of 15

    Standing abs: purple bands
    3 sets of 10

    Band pull-aparts: red mini
    1 set of 15

    Death march: about 30yrds
    5 sets me pulling Terry, 5 sets Terry pulling me

    40 yard sprint:
    1 set

  13. #12
    GFH Lones Green's Avatar
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    Glad to have you posting a log here.

    The whole mental thing sucks. If you can, post a video of your setup. There are a lot of big benchers here that can help you out with it.

    Lots of abs has helped my squat out a lot too, I've been there with the whole goodmorning squats.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #13
    Wannabebig Member Ambre's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Glad to have you posting a log here.

    The whole mental thing sucks. If you can, post a video of your setup. There are a lot of big benchers here that can help you out with it.

    Lots of abs has helped my squat out a lot too, I've been there with the whole goodmorning squats.
    Thanks Lones I need to get a video camera (hoping Santa will get me one) so I can record my lifts. I know a lot of my problem is mental, but my form could use some help as well I'm sure...

  15. #14
    Wannabebig Member Ambre's Avatar
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    11/3

    Floor press: buffalo bar @ 90%
    bar/5
    105/5
    105/3
    125/1
    140/miss **my butt came off the ground, so I didn't count it
    140/1
    150/1
    140/2
    140/1
    140/1
    140/1

    Plate loaded triceps pressdowns:
    25/10
    25/10
    25/10

    Band pull aparts: red minis
    4 sets of 15

    Overhead triceps extensions: purple bands
    3 sets of 10

    supersetted:
    shoulder press: red minis
    3 sets of 10
    banded curls: red minis
    3 sets of 15

    Plate loaded lat pulldowns: wide grip
    90/10
    90/10
    90/10

    Face pulls: red minis
    3 sets of 10

    Plate loaded narrow/neutral grip lat pulldowns:
    90/10
    90/10
    90/10

  16. #15
    Wannabebig Member Ambre's Avatar
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    11/5

    Squat:
    bar/5
    150/3
    150/3
    240/1
    240/1
    290/1
    300/1**I've only squatted 300 once before and it was several months ago, so I'm calling this a PR
    320/1**HUGE PR!!! This felt incredibly light and it was super quick out of the hole. 315 has been my goal forever and I passed right by it tonight!!!
    350/miss**Got about 3/4 of the way up and got a little forward. I'll have this by next month. More ab work needed....

    Stiff leg deads:
    225/5
    225/5
    225/5

    Superset:
    standing abs: green band
    3 sets of 10
    side bends: green bands
    3 sets of 10

    calf raises:
    2 sets of 50


    11/6

    Speed floor press: @ 55%
    bar/10
    bar/10
    85/3
    85/3
    85/3
    85/3
    85/3
    85/4
    85/4
    85/4

    Superset:
    pushups: close grip on foam block
    3 sets of 10
    pushups: 1 hand on floor/ right hand on foam block
    3 sets of 10
    pushups: 1 hand on floor/ left hand on foam block

    overhead triceps extensions: purple bands
    3 sets of 10

    Close/neutral grip lat pull downs: plate loaded
    90/10
    90/10
    90/10

    Wide grip lat pull down: plate loaded
    90/10
    90/10
    90/10

    straight arm pressdowns: red mini band
    3 sets of 10

    curls: EZ curl bar
    35/10
    45/10
    45/10

  17. #16
    Getting stronger Donnajo's Avatar
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    Hey Ambre it is donna....Vikki told me you are journaling in here. I will check it out. My journal link is in my siggy....glad to have more ladies on here.

  18. #17
    Titanium Enhanced GoodyGirl's Avatar
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    Wow! Great going on the squats! You're a strong lady!!! So many boys in my gym would hate you (or love you!) for that very reason. You'd squat WAY heavier than they ever would. I'm impressed. Keep up the good work.
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

    GoodyGirl's Lean Mean Machine Journal

  19. #18
    Wannabebig Member Ambre's Avatar
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    Thanks Donna and GoodyGirl for checking out my log
    When I trained at a commercial gym, most of the guys were really confused as to why I was in the "boys section" of the weight room and not in the cardio bunny room...they soon figured out that I knew what I was doing and started leaving me alone. When I train alone, I still get randonm guys that want to "help" me (like they would count the weight on the bar and ask me if I was sure if I could lift it and stuff like that). One time I had a guy run from across the gym and rescue me from what he thought was a failed squat...I was actually just doing pause squats. It can be frustrating sometimes...

    anyway...back to journaling

    11/6

    speed floor press: @ about 50%
    bar/10
    bar/10
    85/3
    85/3
    85/3
    85/3
    85/3
    85/3
    85/3
    85/3

    superset:
    close grip pushups on foam block:
    3 sets of 10
    uneven pushups L hand on foam/R on floor:
    3 sets of 10
    unevn pushups R hand on foam/ L on floor:
    3 sets of 10

    overhead triceps extensions: purple band
    3 sets of 10

    neutral/narrow grip lat pull downs:
    90/10
    90/10
    90/10

    wide grip lat pull downs:
    90/10
    90/10
    90/10

    straight arm pull downs: red mini bands
    3 sets of 10

    curls: curl bar
    35/10
    45/10
    45/10


    11/10

    reverse band bench: green bands
    bar/10
    bar/10
    130/10
    240/miss**wasn't warmed up enough
    200/3
    220/1**PR
    240/1**PR

    260/miss

    superset:
    close grip pushups on foam block:
    3 sets of 10
    uneven pushups L hand on foam/R on floor:
    3 sets of 10
    unevn pushups R hand on foam/ L on floor:
    3 sets of 10

    wide grip lat pulldowns:
    90/10
    90/10
    90/10

    1 arm rows:
    60/10
    60/10
    60/10


    11/13

    speed incline bench:
    80/3
    80/3
    80/3
    80/3
    80/3
    80/3
    80/3
    80/3

    tate presses:
    60/10
    60/10
    60/10

    triceps press downs: red minis
    3 sets of 10

    superset:
    band pull aparts: red minis
    3 sets of 10
    face pulls: red minis
    3 sets of 10

    1 arm rows:
    60/10
    60/10
    60/10

    neutral/narrow grip lat pull downs:
    90/10
    90/10
    90/10

    ***had some fun after training and Terry wanted me to try benching in a shirt...NEVER used gear before. I put on a very loose Inzer double ply denim and got the bar to touch, then did 150 a couple of times. Fun stuff...may consider trying gear late next year after totaling raw elite***

    11/14

    buffalo bar squats:
    bar/3
    150/3
    150/3
    150/3

    ***added choked down blue bands***
    bar/3
    100/3
    100/3
    120/3
    145/1
    175/1
    195/1

    static holds:
    415/ 6 seconds
    505/ 10 seconds (wow...that was HEAVY )

    GHR:
    10
    8
    8

    back hypers: quad mini band
    10
    10
    10**no bands

    standing abs: red and purple bands
    3 sets of 10

    side bends: green bands
    3 sets of 10

    calf raises:
    2 sets of 50

    inversion table:
    10 minutes

    ***here's a video of my 175 blue band squat (we forgot to record the 195). I think I rocked too much coming off the box (I also racked the bar on my thumb *OUCH*)...
    Video
    Last edited by Ambre; 11-15-2009 at 04:19 PM. Reason: video not working

  20. #19
    Always listening & learnin lil' power's Avatar
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    wow that squat was fast! I do agree tho, there's a little rockin' going on. I just started using foam, it's hard to keep tight.

    You do Tates with 60# db's? If so, that quite heavy for tates.

    I'm just so glad you found a good group to train with,it makes all the difference.
    RAW/165's/ 365-215-360-940 ttl -Elite
    Single Ply/ 165's / 450-325-380 - 1155 ttl -Pro

  21. #20
    Wannabebig Member Ambre's Avatar
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    Quote Originally Posted by lil' power View Post
    wow that squat was fast! I do agree tho, there's a little rockin' going on. I just started using foam, it's hard to keep tight.

    You do Tates with 60# db's? If so, that quite heavy for tates.

    I'm just so glad you found a good group to train with,it makes all the difference.
    Haha, I think those were supposed to be skull-crushers...I must have skipped a line in there somewhere. Those would be pretty heavy Tate presses.

    I just started foam squats when I started training with Terry. Definitely harder to stay tight (especially with the bands too), but I'm getting better and that's the main thing

    So you're gonna start training with JK and Amy? That's gonna be awesome!!! I really want to make it down there sometime and train with you guys. JK's new gym looks badass!

  22. #21
    Wannabebig Member Ambre's Avatar
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    11/19

    squats: buffalo bar
    145/3
    145/3
    145/20
    145/20
    **really can't believe I didn't puke after this set...
    165/10

    GHR:
    4 sets of 5

    back hyper extensions:
    3 sets of 10

    straight leg sit-ups: on GHR
    3 sets of 10

    standing crunches: on lat machine
    45/10
    45/10
    70/10

    calf raises:
    4 sets of 25

    Woohoo! Next week is our scheduled week off! I'm feeling pretty beat up and totally ready for a break. I'm heading to Russellville, Ar tomorrow for the Top Hog's meet. This will be my little brother's second meet (first full-power) and I'm so excited for him!!!

  23. #22
    Wannabebig Member Ambre's Avatar
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    12/1/09
    **first day back after scheduled week off**

    bench:
    bar/20
    bar/15
    95/4
    115/3
    135/1
    170/miss
    160/miss

    3 board:
    185/8

    5 board:
    185/10

    rolling dumbell triceps:
    20/15
    20/10
    20/10
    20/10
    20/10

    triceps pressdowns: purple band
    10
    10
    10

    1 arm rows:
    **started having really bad back spasms with this**

    lat pulldowns:
    90/10
    90/10
    90/10

    straight arm pulldowns: 2 red minis
    10
    10
    10

  24. #23
    Wannabebig Member Ambre's Avatar
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    12/8/09
    **missed a few days b/c of school and going to the Cell Block meet**

    floor press:
    bar/20
    95/10
    135/3
    155/1 PR!!!
    170/1 PR!!!
    155/3
    155/2


    yoga ball pushups:
    10
    8
    15

    overhead triceps extensions: red minis
    15
    10
    10

    triceps pressdowns:
    35/10
    35/10
    35/10
    35/10

    lat pulldowns:
    95/10
    95/10
    95/10

    assisted pullups:
    6
    15
    10

  25. #24
    Wannabebig Member Ambre's Avatar
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    12/10/09
    **had about 6 new guys in the group tonight. The intensity was awesome.**

    squats: foam box
    135/3
    135/3
    185/1
    225/1
    310/1 PR in just knee sleeves
    330/1 **HUGE PR!!! (had on knee wraps)


    GHR:
    5
    **that was it...my hammies were toast

    sumo speed deads: @55% of 1RM
    135/5
    225/2
    195/1
    195/1
    195/1
    195/1
    195/1
    195/1

    back extensions:
    10
    10
    10

    straight leg sit-ups:
    10
    10
    10

    I'm feeling so much more confident in my squat with this new team. They really push me and it's paying off for sure. My 405 squat is getting soooooooo close.

  26. #25
    Wannabebig Member Ambre's Avatar
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    12/11/09

    floor press: @ 55% w/ 80lbs chains and 60 sec. rest
    45+/10
    65+/3
    85+/3
    85+/3
    85+/3
    85+/3
    85+/3
    85+/3
    85+/3

    chest press: 2 red minis
    10
    10
    10

    triceps pressdowns:
    45/10
    45/10
    45/10

    curls:
    45/10
    45/10
    45/10

    lat pull downs:
    90/10
    90/10
    90/10

    fat man pullups::
    10
    10
    10

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