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. #26
    Senior Member Butcher's Avatar
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    18Nov09
    ME Lower
    Conv Deadlifts against quaded minis
    5x15 Band GMs 2 Average Bands
    2x20 Reverse Hypers 10 pound ankle weights
    A1 2x25 Spread Eagle Situps
    A2 2x40 Hammer Curls 10
    A3 2x40 Tricep Pushdowns Mini band
    Warmup-none

    This is the first workout since the meet. Sunday morning I was helping my father-in-law change tractor tires when my elbows started hurting like crazy. I took some asprin and they felt fine for a while. On and off they have been hurting since. Ice seems to help, and Ive been wearing an elbow sleeve. The pressure seems to help. I also tried a wrist wrap on my forearm today and that brough immediate releif. Also going to try finger extensor work with rubber bands. Looking into it, it sounds like bicep tendonitis. The past few weeks Ive been lazy about icing my elbows after benching. That combined with squatting and benching heavy on the same day probably contributed to it now. Any and all advice is appreciated in dealing with this.

    135x5
    135x1 w/quaded minis
    185x1
    225x1
    245x1 dont think I locked this out
    245x1
    275x1
    295x1
    315x1
    Ive never had grip issues with heavy weights (only light weight for a long time) as far back as I remember, but this really was stressing my grip. Its weird struggle to lock these out as Ive always had problems at the bottom. I did band GMs cause I knew barbell GMs would probably only aggravate my elbows. Reverse hypers were done with 10 pounds ankle weights off of a platform I built for my rack.

  2. #27
    Senior Member Butcher's Avatar
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    19Nov09
    A1 3x40 DB Hammer Curls 10
    A2 3x40 Tricep Pushdowns mini band

    Elbow is doing better. Its mainly the right, I havent hardly noticed any pain in the left. I will do DE benching Saturday, I feel confident the elbow will be up to it. Ive noticed when I exhale a yawn it causes a pulse of pain in my elbow, thats pretty weird.

  3. #28
    Senior Member Butcher's Avatar
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    23Nov09
    DE Upper
    9x3 DE Bench 95+ monster Minis
    4x12 DB Floor Press 50/60
    A1 4x15 CSR 70
    A2 4x30 Tricep Pushdowns 40
    2x10 Hammer Curls 30
    10 minutes cardio
    warmup- A1 2x40 DB Hammer Curls 10
    A2 2x40 Tricep Pushdowns mini band

    This weekend was a crap weekend. It seemed like I was constantly busy and at the end of the weekend still had nothing to show for it. I was curious how my elbow would do with a normal workout so I decided not to take it easy. I had already taken it easy enough as is. I was getting a lot more tension out of the bands than the last time I used them for DE benching. My elbow started feeling it on the last few sets, but nothing major. DB floor presses were 50 the first two sets, 60 the second two. These suck to get into position. 4 sets was enough, at this poiint I felt any more heavy weights would do more harm than good. The rest of the workout was good.

  4. #29
    Senior Member Butcher's Avatar
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    Its been a week since Ive posted any workouts. The 24th of November I did ME squats with a straight bar and this basically wrecked my elbows. The 28th I started warming up for DE benching and the elbows didnt really feel up to it so I mostly just did a bunch of shrugs and used the lat pullover machine.

    30Nov09
    ME Lower
    Conv. Deadlift + 2 pair of chains
    3x3 Saftey Squat Bar Good Mornings 245
    2 Max Sets GHR 15, 19
    A1 3x15 Pulldown Abs braced 110
    A2 3x12 Reverse Hyper 200
    warmup-none

    135x3
    135+ 2 pr chains x3
    185x1
    225x1 with belt
    275x1
    315x1
    345x1
    370x1 5 pound PR
    385x1
    365x1

    Im signed up for a push/pull meet December 12th. My basic plan is,
    Bench
    Attempt 1 205
    Attempt 2 230 5 pound PR
    Attempt 3 250?

    Deadlift
    Attempt 1 385
    Attempt 2 410 5 pound PR
    Attempt 3 435?

    Hopefully I can avoid agravating my elbows. If they arent feeling good Ill just take a token bench or see if I can switch over to deadlift only. My training leading up to the bench meet from the summer was even more chaotic and I still pulled off a decent peformance so Im not going to freak out about it.

  5. #30
    Senior Member Butcher's Avatar
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    1Dec09

    6x20 Reverse Hypers 50

    My lower back was pretty sore from yesterday so I decided to hit the reverse hyper. I really hate lower back pumps and this gave me the worse one I think I ever had.

    Ive decided its time to start packing on the mass. My goal for the next 8 weeks is to add 8 pounds. After 8 weeks it will probably be about 1 pound every two weeks. Ive kind of forgotten about how getting big is the simplest way to get strong.

  6. #31
    Senior Member Butcher's Avatar
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    Not much posting lately but had the Iron Chamber Gym push pull meet today.
    I benched 250, which is a 25 pound meet PR at 220, 5 pound all time PR. Deadlifted 435 for a 30 pound meet PR. I had more in me on both which feels awesome. Ill post more details later.

    I saw a 19 year old at this meet, 220 pounder bench 705. Seeing that makes me realize how much harder I need to be working.
    Last edited by Butcher; 12-12-2009 at 04:14 PM.

  7. #32
    Senior Member Butcher's Avatar
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    21Dec09
    ME Lower
    Free Squat
    Rack Pulls 465
    A1 2x25 Pulldown Abs 2 light bands
    A2 2x25 Spread Eagle Situps
    2x20 Dimel Deads 135
    Warmup-none
    45x3
    95x3
    135x3
    185x3
    225x3
    275x3
    315x1
    345x1 w/belt
    380x1
    400x1 5 pound PR an inch high

    Rack Pulls at pin 5
    225x3
    315x3
    365x1
    405x1
    465x2 w/ belt
    465x2 @ pin 4
    465x2 @ pin 3

    Video of the 400 squat showed me to be an inch high. Good enough for a gym lift at this time though. 465 is my goal deadlift for April and I wanted to handle the weight.

    My meet goals for the 2011 February IPA Pro Am is squat 465, bench 300, deadlift 525, raw. Short term goals is squat 415, bench 270, deadlift 465 in a meet in April, Im thinking an IPA meet.


    Here is a picture of how I moved the bar down on rack pulls. I threw the plate on the far end to make it a bit easier to lift up the near end. The strap is just a regular cargo strap that locks down as it is pulled tight. Pretty simple and quick process.

  8. #33
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    24Dec09
    ME Upper
    2 Board Press x3
    3x5 Reverse Average Band Bench 285/295/305
    A1 5x10 Rack Pullups
    A2 5x10 Face Pulls
    100 Tate Presses 10 pound ankle weights
    warmup-none

    45x5 full ROM
    95x3
    115x3
    135x3
    155x3
    175x3
    195x3 w/ 2 board
    230x3 5 pound PR
    240x3
    250x3
    260x3
    This was a 3 month old PR. Usually a 10 to 15 pound bench PR is impressive for me. Benching with chains hasnt been done in 2 months, Im curious what I can do full ROM. I like reverse band benching, but think I need to start using the light or monster mini bands. From here on I want to do one set of lat or rear delt for each set of pressing. On ME day anything over 70% gets counted. This will be done as a weekly thing, so I may make up sets during another workout.

  9. #34
    Senior Member Butcher's Avatar
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    26Dec09
    DE Upper
    7x5 DE Bench 136 + doubled minis
    2x12 DB Bench 65
    4x10 Rolling KB Tricep Extensions 12K
    1x15, 15, 12, 10, 8 Tricep Pushdowns 50/50/60/60/80
    1x15, 15, 12, 10, 10 Lat Pulldowns 100/100/90/80/80
    1x15, 15, 12, 10, 10 Wide Grip Low Rows 80
    1x30 DB Overhead Press 20
    1x25 DB Overhead Press 25
    Timed Bench Hell
    Warmup-1x40 Hammer Curls 10, 1x40 Tricep Pushdowns mini band

    Sets of 5 on DE bench was quite the change. The extra 2 reps really adds a lot to it. I think the above is what I did, it was quite a lot to keep track of. Timed bench was one rep every 15 seconds, hold it at lockout the rest of the time. I think I managed 2 and a half reps with 135 and a few with just the bar. Its been a long time since someone has had to lift 135 off my chest!

  10. #35
    Senior Member Butcher's Avatar
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    27Dec09
    Upper Recovery
    1x100 Tricep Extensions
    1x30 Flys
    1x20 Front Raises
    1x20 Side Raises
    1x20 Rear Delt Raises
    1x50 Chest Supported Rows
    10 pound ankle weights on all exercises

    I was feeling pretty sore from DE bench so I did this to help with the soreness.

  11. #36
    Westside Bencher Travis Bell's Avatar
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    haha little tender from Saturday?

    My back was a little sore, but today I feel pretty good.


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  12. #37
    Senior Member Butcher's Avatar
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    My tris are still a little tender but the everything else is good. Yesterday wasnt fun though!

  13. #38
    Senior Member Butcher's Avatar
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    29Dec09
    ME Lower
    Free Squat
    1x1 Rack Pull @ Pin 4 465
    3x10 Good Morning narrow stance 185
    3x15 Pulldown Abs braced 80/90/100
    100 Hamstring Curls 10 pound ankle weights
    100 Tricep Extensions 10 pounds ankle weights
    warmup-Pec and lat stretching, 20 shoulder dislocates

    45x3
    95x3
    135x3
    185x3
    225x3
    275x3
    315x3
    345x1 w/belt
    380x1
    405x1 5 pound PR
    415x1
    Finally a raw four plate squat. I remember when I had first started squatting, probably was squatting about 135, I was reading a post on some internet forum, "I was squatting 405...blah blah blah." I remember thinking that was damn impressive at the time. Now Im there and while Im happy at having reached it, I have a hell of a long ways to go and not going to remain satisfied. These squats were also to depth unlike last week. I put everything I had into the 415 squat and while warming up with rack pulls was thinking I might want to avoid more heavy weights. I should have listened to my body. The first rep was a max effort and I didnt even attempt a second rep.

  14. #39
    Senior Member Butcher's Avatar
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    30Dec09
    ME Upper
    Bench Press + 2 Pair Chain x3
    2x7 Close Grip Floor Press 185
    4x12 Wide Grip Pulldowns 80
    4x15 Face Pulls 40
    100 Tricep Extensions 10 pound ankle weights
    100 Hamstring Curls 10 pound ankle weights
    warmup- 20 shoulder dislocates, 1x40 Hammer Curls 40

    45x3
    45+2 pr Chain x3
    95x3
    115x3
    135x3
    155x3
    175x3
    195x3
    215x3 15 pound PR
    225x3
    I misloaded the bar which is why I went straight to the 15 pound PR. It is rare that I skip the 5 pound PR. Not as impressive as the 35 pound PR last week, but I feel a minimal of 25 pounds PR is what should have been expected. Any less and I would probably be doing something wrong. Im thinking Im going to try the tricep extensions and hamstring curls every day for the next three weeks just to see what affect it has. Neither are strenous at all.

  15. #40
    Senior Member Butcher's Avatar
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    31Dec09

    100 Hamstring Curls 10 pound ankle weights
    100 Tricep Extensions 10 pound ankle weights

    Super exciting workout.

  16. #41
    Senior Member Butcher's Avatar
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    1Jan10
    DE Lower
    12x2 DE SSB 13" Box Squats 155+ light bands
    6x1 Sumo Speed Deads 315
    A1 3x15 Side Pulldown Abs left side 70
    A2 3x10 GHR
    A3 3x15 Side Pulldown Abs right side 70
    A4 3x15 Reverse Hyper 150
    100 Tricep Extensions 10 pound ankle weights
    100 Hamstring Curls 10 pounds ankle weights
    warmup-none
    65, 65 and bands, 115 to start with. Good and fast throughout the sets. I realized on deadlifts I move 315 quicker doing conventional. The 100 reps was about 30 minutes after the rest of the workout.

  17. #42
    Senior Member Butcher's Avatar
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    3Jan10
    DE Upper
    3x3 DE Bench 135 + doubled minis
    6x3 DE Bench 135 + doubled minis and choked lights
    2x15 DB Bench 65
    4x10 KB Tricep Extensions 12K/16K/16K/16K
    5x10 Tricep Pushdowns 50
    4x12 Lat Pulldown 100/100/100/80
    A1 4x12 Chest Supported Row 70
    A2 4x12 CSR Shrugs 70
    3x30 Side Raises 10 pound ankle weights
    warmup-20 shoulder dislocates

    Just 135 and minis was moving pretty fast so I dedided to try out the choked light bands.
    Last edited by Butcher; 01-04-2010 at 01:08 PM.

  18. #43
    Senior Member Butcher's Avatar
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    4Jan10
    ME Lower
    14" Box Squat with Average Bands
    4x5 40" Concentric Good Mornings narrow stance 275
    4x15 Pulldown Abs 90
    100 Hamstring Curls 10 pound ankle weights
    100 Tricep Extensions 10 pound ankle weights
    warmup-pec stretching and 20 shoulder dislocates

    45xlots
    45+average bands x3
    95x3
    135x3
    185x3
    225x1 w/belt
    275x1
    315x1
    335x1
    345x1
    345x1

    The first 345 felt like I was pitching foward the whole way up so I repeated it, much better the second time.

  19. #44
    Senior Member Butcher's Avatar
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    6Jan09
    ME Upper
    Bench Press + doubled monster minis x3
    3x5 Reverse Light Band Bench 245
    2x5 DB Bench 85
    4x12 Wide Grip Lat Pulldowns 85
    2x10 1 Arm DB Rows 70
    6x15 Face Pulls 40
    100 Tricep Extensions 10 pound ankle weights
    100 Hamstring Curls 10 pound ankle weights
    warmup-foam rolling and stick

    45x10
    45+doubled monster minis x3
    95x3
    115x3
    135x3
    145x3
    155x3
    165x3
    155x3
    I wanted to use mini bands but when I put them on the bar I could feel that one had a lot more tension than the other. I want to start hitting two supplemental exercises from here on out on each ME upper day.

  20. #45
    Senior Member Butcher's Avatar
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    9Jan10
    DE Upper

    Warmup
    1x40 Tricep Pushdowns mini band
    1x40 Hammer Curls 10
    1x20 Shoulder Dislocates

    Dynamic Bench Press
    45xlots
    45+doubled monster minisx3
    45+choked light bandsx3
    95x3
    115x3 w/close grip
    115x3
    115x3
    135x3 w/med grip
    135x3
    135x3
    135x3 w/comp grip
    135x3

    DB Bench Press
    60x15
    70x15

    JM Press
    95x12
    95x10
    95x10
    115x8

    Tricep Pushdowns
    40x50
    60x15
    70x12
    70x10

    Neutral Grip Lat Pulldowns
    100x10
    110x10
    110x10
    110x10
    110x10

    1 Arm DB Rows
    40x30
    45x30

    My ego really took hold on this. I should have kept it at 115 the whole time. This is almost what I had done on max effort just this week. Oh well, it was fun. Ive just started using DBs recently after a while of not using them and am using a lot more weight which is a nice confidence booster.

  21. #46
    Senior Member Butcher's Avatar
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    10Jan10
    DE Lower

    Warmup
    5 min walking

    13Ē DE SSB Box Squats 10x2
    65x10
    65+light bandsx2
    115x2
    155x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2

    Conv./Sumo Speed Deads 8x1
    135x3 Conv
    225x3 Sumo
    315x1 Conv
    315x1 Sumo
    315x1 Conv
    315x1 Sumo
    315x1 Conv
    315x1 Sumo
    315x1 Conv
    315x1 Sumo

    Abs, GHR and RH all superset

    Side Pulldown Abs left side
    70x15
    70x15
    70x15
    70x15

    GHR
    10
    10
    10
    10

    Side Pulldown Abs right side
    70x15
    70x15
    70x15
    70x15

    Reverse Hyper
    150x15
    150x15
    150x15
    150x15

    10 min walking

    I never made it to the gym Friday so Iím making the workout up now. I have one week of regular training and then a deload week, otherwise I would have just blown it off rather than readjust my whole schedule. Not bad squatting. I believe this is the first time I alternated sumo and conventional speed deads. The superset was a real gasser and seemed to take forever.

  22. #47
    Senior Member Butcher's Avatar
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    12Jan10
    ME Upper

    Warmup
    Dynamic warmup

    Part 1
    Floor Press pinky on ring
    45x5
    95x5
    115x5
    135x5
    155x3
    185x3
    205x3
    225x3
    235x
    245x1
    255x1 90 pound PR
    265x0

    Part 2
    Warmup
    None

    Bench Press pinky on ring
    45x5
    95x5
    135x5
    185x12
    205x8
    225x5
    135x20

    DB Bench Press
    70x5
    80x5
    90x5
    100x2

    Tricep Pushdowns
    w/ straight bar
    60x8
    60x8
    65x8
    65x8

    Rolling DB Tricep Extensions
    10x100

    I benched with the group between classes, but didnít have time for a full workout. I havenít done ME floor press since 31Jan08. My original plan was to stick with triples but changed my mind. Part 2 of the workout went good, I donít feel like the max effort work about 5 hours prior took a lot away from me. This is really the first time in about forever that I feel like my bench is making some good progress.

  23. #48
    Senior Member Butcher's Avatar
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    13Jan10
    Back

    Warmup
    None

    Wide Grip Lat Pulldowns
    50x9
    70x8
    90x8
    100x8
    100x8

    Single Arm Lat Pulldowns
    40x12
    40x12
    45x12

    Bench Press Pulldowns
    75x12
    75x12
    75x12

    Face Pulls
    45x10
    light band x15
    45x10
    light band x15
    45x10
    light band x15
    45x10
    light band x15

    Fat Man Rows
    12
    12
    12

    The bench press pulldowns were me laying on a bench, pulling the bar down to me as if I was benching. Pretty similar in movement to doing a low row. I liked going from band to cable on face pulls, Ill have to remember that in the future.

  24. #49
    Senior Member Butcher's Avatar
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    14Jan10
    ME Lower

    Warmup
    none

    Conv. Deadlifts + quaded mini bands
    135x3
    135+quaded minis x3
    185x1
    225x1
    275x1 w/blet
    295x1
    320x1 5 pound PR
    330x1

    40" Concentric Chain Suspended GMs wide stance
    135x3
    225x5
    275x5
    275x5
    275x5
    295x5

    Pulldown Abs braced
    90x15
    90x15
    90x15
    90x15
    90x15

    I really need to stop doing these late night workouts, the quality and volume tends to suffer when I do. Quaded minis stress my grip way more than deadlifts with chains or rackpulls. I rarely even notice my grip when doing these, but add the bands and it is a whole different story. The cable setup at home that I do abs with has me pulling foward whereas a lat pulldown has me pulling down, it makes the start the hard portion and makes for a nice change of pace.

  25. #50
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Butcher View Post
    12Jan10
    ME Upper

    \
    Floor Press pinky on ring
    255x1 90 pound PR
    265x0
    Why on earth did you go for 265 if 255 was a PR?

    the idea is to hit 5lb PRs and shut it down


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