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. #251
    Senior Member Butcher's Avatar
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    2Oct10
    DE Upper

    Warmup
    None

    Speed Bench
    45x warmup
    45+ dbl minis x3
    95x3
    135x3 thumb to smooth
    135x3
    155x3
    155x3 pinky on ring
    155x3
    155x3
    175x3 index on ring
    175x3

    Floor Press
    165x15 thumb to smooth
    165x15
    165x15
    165x15

    Rolling DB Extension
    40x12
    40x12
    40x12
    40x12

    Tricep Pushdowns
    70x15
    70x12
    70x12
    55x30

    Low Row
    130x15
    150x12
    150x12
    150x12
    150x12

    Chest Supported Row
    90x15
    115x12
    115x12
    115x12
    115x12

    I had lost the paper that I write everything down that I do in the gym but basically this is what I did.
    Last edited by Butcher; 10-05-2010 at 03:37 PM.

  2. #252
    Senior Member Butcher's Avatar
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    4Dec10
    DE Lower

    Warmup
    None

    Speed Squats 10 sets
    45x10
    45+2 pr chains x2
    135x2
    225x2
    275x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2
    315x2

    Conv Speed Deads 6 sets
    225x3
    315x1
    315x1
    315x1
    365x1
    365x1
    365x1

    Seated SSB GMs
    165x8
    165x8
    165x8
    165x8

    DB Lunges
    60x12
    60x12 stopped to use straps

    GHR Abs w/ 5 sec pause
    8
    8

    This was kicking my ass. 9 more weeks until the meet. 2 deload weeks leading to the meet and another one in between here and now mean 6 weeks of regular full throttle training. I need to make the most of this entire time. In other news my wife is on a pretty regimented diet with most processed and junk food cut out. Since Iím the good supporting husband I decided to show support by eating many of the same things, just a hell of a lot more so no more junk food for me. So far I noticed I make a better effort at eating lots at each meal. I tend to use fast food as a cruch. If I realize I havenít ate that much I go and get a bunch of buck doubles and figure that makes up for it. Im going to be weighing myself twice a week from here on out to make sure Im not loosing weight from this. For the past few months my weight has stayed in the 230-235 range.

  3. #253
    Senior Member Butcher's Avatar
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    20Oct10
    ME Upper

    Part 1

    Warmup
    Lacrosse ball and indian clubs

    Floor Press
    45x warmup pinky on rings
    45+ quad minis x3
    95x3
    135x3
    185x3
    205x3
    205x3
    205x3
    185x4
    175x5
    155x7

    Part 2

    Illegal Wide Bench Press
    45x warmup
    95x3
    135x3
    185x16
    225x10
    225x10

    Rows, triceps and face pulls one big superset

    Close Grip Low Row
    140x15
    140x15
    140x15
    140x15



    Tricep Pushdowns
    Light band x25
    Light band x25
    Light band x25
    Light band x25

    Face Pulls
    Light band x15
    Light band x15
    Light band x15
    Light band x15

    Hammer Curls
    30x15
    30x15

    I floor pressed with the same set up a month ago and hit 205 for a max single. Today it was 205 for 3x3. I have been belly benching for so long now that I didnít even realize the smaller ROM wasnít resulting in a bigger bench. Getting my upper arms out to 45 degrees or a bit more puts the bar at the bottom of my sternum and allows for a much stronger press.

    Side note-Touching higher now means my floor press isn't full ROM, which means Im not fat anymore!

  4. #254
    Senior Member Butcher's Avatar
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    479
    22Oct10
    ME Lower

    Warmup
    None

    Squat Into Parallel Chains
    45x5
    135x5
    225x3
    315x3
    365x3 w/belt
    375x3
    375x3

    Modified Sumo Deadlift
    225+1 pr chains x2
    275x2
    315x2 w/belt
    365x2
    395x2
    395x2

    Pulldown Abs
    160x8
    160x8
    160x8

  5. #255
    Senior Member Butcher's Avatar
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    479
    23Oct10
    DE Upper

    Warmup
    Dynamic warmup, indian clubs, lacrosse ball

    Speed Bench
    45x warmup
    45+ dbl monster mini x warmup
    45+ dbl light only x3
    95x3
    135x2 thumb to smooth
    115x3
    115x3
    115x3 pinky on ring
    115x3
    115x3
    115x3 index on ring
    115x3

    Timed Bench
    135x2.5 minutes 1 rep/15 seconds

    DB Overhead Press
    50x12
    50x12
    50x12
    50x12

    Tate Press
    50x15
    50x15
    55x10
    55x10

    Tricep Pushdowns
    55x15
    70x15
    70x30
    70x30

    Close Grip Lat Pulldown
    130x15
    130x12
    115x12
    115x10
    85x30
    superset with

    1 Arm Rows
    80x8
    80x8
    80x8
    85x8
    85x8

    This was a whole lot to do. I thought I was going to die during the back work.

  6. #256
    Senior Member Butcher's Avatar
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    479
    27Oct10
    ME Upper

    Warmup
    Indian Clubs

    Reverse Light Band Bench
    45x warmup pinky on ring
    135+ reverse choked lights x warmup
    185x3
    225x3
    275x3
    315x3
    345x3
    365x1
    345x2
    275x13

    The three heaviest weights were all grinders. After this workout all I wanted to do was take a nap. Too tired and too much school work to do more when I got home.

  7. #257
    Senior Member Butcher's Avatar
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    29Oct10
    ME Lower

    Wamrup
    None

    Modified Sumo Deadlift
    135x5
    225x3
    315x1
    365x1
    405x1 w/belt
    445x0

    Conv. Rack Pulls at pin 3
    315x3
    405x3 w/belt
    445x3
    445x3
    445x3

    My deadlift has really been suffering and I now realize itís more than just a slump. I looked back through my journal and while max effort or heavy deadlift frequency has stayed the same over a long time I have done lower volume lower body work since I hit my best deadlift of 485. I havenít been doing GHRs, good mornings or reverse hyper near as much and need to get back to doing it. Also hitting rack pulls every week at a lower pin setting seems to have really helped my deadlift even though I stopped. I thought it wasnít all that effective but looking back I see it did help, just not to the degree I was expecting

  8. #258
    Senior Member Butcher's Avatar
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    479
    30Oct10
    DE Lower

    Warmup
    Dynamic Warmup and Indian Clubs

    Speed Bench
    45x warmup
    45+ dbl minis x warmup
    95x5
    135x5 thumb to smooth
    155x5
    155x5
    175x5 pinky on ring
    175x5
    175x5
    185x5 index on ring
    185x5

    DB Bench
    70x15
    75x15
    75x13

    JM Press
    95x10
    95x10
    115x10
    115x10

    Tricep Pushdowns
    70x15
    85x10
    85x10
    70x30

    Parallel Grip Lat Pulldowns
    130x12
    130x12
    130x12
    130x12
    130x12

    Chest Supported Row
    90x8
    115x8
    115x8
    115x8
    115x8
    115x8

    Hammer Curls
    30x15
    30x15
    30x15

  9. #259
    Senior Member Butcher's Avatar
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    1Nov10
    DE Lower

    Warmup
    None

    Speed Squats 10 sets
    45x10
    45+lights x5
    135x5
    225x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2

    Speed Deads
    135+ quad minis x1 conv
    135x1 sumo
    225x1 conv
    225x1 sumo
    225x1 conv
    225x1 sumo
    225x1 conv
    225x1 sumo
    275x1 conv
    275x1 sumo

    Good Mornings close stance
    185x15
    185x15
    185x15
    185x15
    185x15

    DB Lunges
    65x10
    65x10

    Oblique Pushdowns
    Light band x12
    Light band x12
    Light band x12
    Light band x12

    I have got to start doing strict rest periods on speed squats. It actually took me half an hour to do 10 sets of speed squats.

  10. #260
    Senior Member Butcher's Avatar
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    2Nov10
    GPP

    Pulldown Abs
    140x12
    140x12
    140x12
    140x12
    superset with

    Reverse Hyper
    150x12
    150x12
    150x12
    150x12

  11. #261
    Senior Member Butcher's Avatar
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    479
    3Nov10
    ME Upper

    Part 1
    Warmup
    Indian Clubs

    Bench Press
    45x warmup pinkys on ring
    45+ dbl monster minis x3
    95x3
    135x3
    185x3
    225x1
    225x1
    135x10
    175x4

    Seated DB Overhead Press
    50x8
    55x8
    60x8
    65x6
    60x8

    Part 2

    2 Board Press
    45x5 thumb to smooth
    95x5
    135x5
    185x5
    225x1
    265x6 w/2 board
    265x5
    275x5 pinky on ring
    275x4

    Close Grip Low Row
    180x10
    200x6
    200x6
    200x6
    200x6
    180x10
    180x10
    180x10

    Face Pulls
    Light band x15
    Light band x15
    Light band x15
    Superset with

    Rear Delt Raise
    10x15
    10x15
    10x15

    Hammer Curls
    45x10
    45x10

    Side Raises
    10x30
    10x30

    185 was a max triple, next week I think I will work up to a single without hitting a max triple first. DB Overhead press was done 2 arms at once compared to one arm that I had been doing and felt I could move a lot more weight 2 arms at once.

  12. #262
    Senior Member Butcher's Avatar
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    13Nov10
    DE Upper

    Warmup
    None

    Speed Bench
    45x warmup
    45+ dbl monster minis x warmup
    95x3
    135x3 thumb to smooth
    155x3
    155x3
    155x3 pinky on ring
    155x3
    155x3
    155x3 index on ring
    155x3

    Bench Press
    175x20 pinky on ring
    175x20 index on ring
    185x17

    Tate Press
    40x15
    50x15
    50x15
    50x12

    Tricep Pushdowns
    85x12
    85x12
    85x10
    70x30

    Low Row
    140x15
    160x12
    170x10
    180x8
    200x8

    1 Arm Row
    95x8
    95x8
    95x8
    95x8
    95x8

    Once again Ive fallen behind on my journal. I was sick most of the week. I started feeling better Wednesday, did ME Bench where I benched 295 for a shaky single then tried it again and missed it. I woke up Thursday morning feeling like complete crap again.

  13. #263
    Senior Member Butcher's Avatar
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    15Nov10
    DE Lower

    Warmup
    None

    Speed Squats
    45x10
    135x5
    225x5
    275x2
    315x2
    345x2
    345x2
    365x2
    365x2
    365x2
    365x2

    Conv Speed Deads
    225x1
    315x1
    315x1
    355x1
    355x1
    375x1
    375x1

    DB Lunges
    70x10

    SSB Good Mornings close stance
    155x12
    155x12
    155x12
    155x12

    Pulldown Abs
    130x12
    130x12
    130x12

    I kept getting folded over on the second rep of speed squats until I stopped trying to hit the second rep right away and put as much focus into the second rep as the first. DB lunges about killed me, I was just completely wore out afterwards and didnít think I even had another set in me.

  14. #264
    Senior Member Ruff Riff's Avatar
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    Good stuff E!

  15. #265
    Senior Member Butcher's Avatar
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    24Nov10
    ME Upper

    Warmup
    None

    Bench Press
    45x warmup pinky on rings
    45+ dbl minis x3
    45+ 2 pr chain x3
    95x1
    135x1
    185x1
    195x1
    185x1
    195x1
    185x1

    Paused Bench Press straight weight
    225x8 pinky on ring
    225x7
    245x9 w/ 2 board
    265x6
    275x6

    KB Tricep Extensions
    16k x12
    16k x12
    16k x12
    16k x12

    Tricep Pushdowns
    70x15
    70x15
    70x12
    70x12
    85x10

    Face Pull
    70x12
    70x12
    70x12
    70x12
    70x12

    1 Arm Row
    105x8
    105x8
    105x8
    105x8
    105x8

    I probably could have done a bit more on the ME movement but I really didnít want to miss a weight. Unless I really grind out a bench with a lot of accommodating resistance I tend to overestimate what Iím capable of and get crushed. 2 board was awesome, the pause was for a quick 2 count. This is the last heavy bench workout before the meet and ended up being a great workout.

  16. #266
    Senior Member Butcher's Avatar
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    27Nov10
    DE Upper

    Warmup
    None

    Speed Bench
    45x warmup
    95x3
    135x3
    185x3 thumb to smooth
    185x3
    185x3
    185x3 pinky on ring
    195x3
    195x3
    205x3
    205x3

    Paused Bench 3 count
    205x5
    205x5
    205x5
    205x5

    Conv Deadlift
    135x3
    225x3
    315x3
    365x3 w/belt
    405x3

    All the following one big superset

    Side Raise
    10 pound ankle weights x40
    10 pound ankle weights x40

    Tricep Extensions
    10 pound ankle weights x100
    10 pound ankle weights x100

    Hamstring Curls
    10 pound ankle weights x100
    10 pound ankle weights x100

    I will do a squat warmup and recovery type stuff Tuesday and a bench warmup and recover stuff on Wednesday. Other than that I will just make a point of doing some mobility stuff and stretching. Because I think my original goal of deadlifting 525 is now unrealistic Im thinking deadlift whatever will give me a 100 pound total PR.

  17. #267
    Senior Member Ruff Riff's Avatar
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    Go get it E!

  18. #268
    Senior Member Butcher's Avatar
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    1Dec10

    Squat
    60x5
    150x5 w/belt
    240x1
    330x1
    370x1

    Bench
    45x warmup
    95x3
    135x3
    185x2
    225x1

    Reverse Hyper
    140x12
    140x12
    140x12
    140x12

    Tricep Pushdowns
    55x30
    55x30
    superset with

    Hammer Curls
    35x12
    35x12

    Bunch of pec stretching and shoulder dislocates throughout

    The squat and bench stuff is basically how I will warmup for the meet. My attempts are as follows,
    Squat
    Attempt 1 405
    Attempt 2 440 5 pound PR
    Attempt 3 465 end of year goal

    Bench
    Attempt 1 275 5 pound PR
    Attempt 2 300 end of year goal
    Attempt 3 315

    Deadlift
    Attempt 1 405
    Attempt 2 445 5 pound PR
    Attempt 3 ?

    My end of year goal for deadlift is 525 but my deadlift has gone to crap and I dont even think I have pulled over 445 in months. I will probably just pull whatever will give me a 100 pound PR total, or if I feel really good go for 500.

  19. #269
    Senior Member Butcher's Avatar
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    Squat, 465 for a 30 pound PR. Bench, 300 for a 30 pound PR. Deadlift, 480 for a 40 pound PR. Total 1245 for a 100 pound PR.

    Details will come later.

  20. #270
    Senior Member Butcher's Avatar
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    5Dec10
    Luke Edwards Benefit Meet

    I weighed in the morning of the meet at 236.8. I decided not to cut weight since I really only care about PRs and unlike last meet I would have had to cut considerable amount of weight and donít know how it would have affected me. They ran 2 flights and I ended up in the second flight. I have always been in the first flight and the first flight tends to get screwed with in regards to when the meet starts and breaks between events. I was really happy till I realized it sucks warming up with guys that are opening at 600-700 pounds and Iím opening at 400. I hit 60, 150, 240 and 330 and I was done warming up way before I would have preferred but it didnít cause any problems at all. I opened with 405 and it was no problem even though I got a little forward with the weight. Probably the easiest 405 I have ever squatted. 440 was a 5 pound PR and I knew I had 465 without a problem. 465 was definitely hard but I got that too, which was my goal for 2010.

    On bench I warmed up with 45, 135, 185 and 225. I opened up with 275 for a 5 pound PR which was not any problem. I knew this was my opening weight since the last meet and made a point of hitting it every max effort workout in which I used straight weight. 300 wasnít much of a problem even though I touched it a little too low. 315 I really felt confident about and got it to 2 board height and it just stalled out, no lift. I was told later I wasnít using any leg drive so thatís a big thing I need to focus on. I really feel if it had been 314 I would have made it. Unlike the past meets, having to pause the benches wasn't causing me any issues. I had paused my benches for 2 workouts prior to the meet and it made it possible to handle the pause without a problem.

    After benching I was dead tired. I had been drinking some coffee and eating bananas and peanut butter and honey sandwiches but it wasnít enough. For warm-ups I just deadlifted 245 and 335 for a single when normally in the gym I would have done a lot more. 405 was a real conservative opener cause I really have no clue what to expect by the end of the day. No issues with 405, good lift. After this I really perked up. 445 was a 5 pound PR and I got this. I went for 480 cause I felt that was going to be hard, yet still realistic. It was definitely hard but still a good lift.

    I ended up with a 1245 total which is a 100 pound PR. I didnít think I would have a 100 pound PR because I did my math wrong earlier and thought I needed a 315 bench and 480 deadlift for the 100 pound PR so I was really happy about that. I took a look at where my lifts were a year ago compared to now and came up with goals for 2011. I want to squat 525, bench 365 and deadlift 585 in competition.
    Also congradulations to Tyler for a 60 pound PR of 425 and Travis for a 50 pound PR of 550, both raw bench! And thanks for the help at the meet!

  21. #271
    Senior Member Ruff Riff's Avatar
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    This is AWESOME Eli!

    Great work brother!

  22. #272
    Senior Member Butcher's Avatar
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    Thanks Riff!


  23. #273
    Senior Member Butcher's Avatar
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    8Dec10
    ME Upper

    Warmup
    Indian Clubs

    Bench Press
    45x warmup pinky on rings
    135x3
    45+ dbl lights x3
    95x1
    115x3
    135x3
    155x3
    155x3
    165x3
    135x5

    Paused 2 Board
    225x8 thumb to smooth
    265x6
    275x4 pinky on rings
    275x4
    155x25

    JM Press
    135x12
    135x12
    135x12
    135x10

    DB Overhead Press
    40x12
    50x7
    50x8
    50x8

    Low Row
    140x10
    160x10
    170x8
    180x8
    120x30

    Lat Pulldown
    115x15
    115x12
    115x10
    130x10
    130x8

    Im playing around with my leg position and trying to get my feet out in front of me. It will take a while to figure it out but getting my feet wide seems pretty strong to me. I notice its hard to maintain for reps though cause I drive myself back enough after reps that my legs are totally straight. On JM presses I almost ate the bar on the first rep, I brought it down over my neck and its like my elbows just quit working. I thought it was pretty funny, I donít think anyone else did though! On lat work we all flew threw it almost as fast as we could go.

  24. #274
    Senior Member Butcher's Avatar
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    10Dec10
    ME Lower

    Warmup
    None

    Reverse Avg Band Conv Deadlift
    135x3
    225x1
    315x1
    405x1
    455x1 w/belt
    480x1 5 pound PR
    495x1
    505x1

    I felt like deadlifting and not much else, so thatís what I did. Next week will be back to full speed.

  25. #275
    Senior Member Butcher's Avatar
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    11Dec10
    DE Upper

    Warmup
    Indian Clubs

    Speed Bench
    45x warmup
    45+ 2 pr chains xwarmup
    95x5
    135x5 thumbs to smooth
    135x5
    155x5
    155x5 pinky on ring
    155x5
    155x5
    155x5 index on ring
    155x5

    Overhead Rack Press
    135x12
    185x12
    195x12
    215x10
    225x8
    225x8

    DB Bench
    70x20
    70x14
    60x15

    Incline DB Extensions
    40x12
    40x12
    40x12
    40x12

    Tricep Pushdowns
    55x15
    70x12
    70x10
    55x30

    Face Pulls
    70x12
    85x12
    85x12
    85x12
    85x12

    Low Row
    150x12
    170x12
    190x12
    190x10
    190x8

    Overhead rack press wasnít much ROM but I could feel how much it took out of me when I moved to DB bench.

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