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 Butcher's Avatar
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    The long road to elite

    I used to maintain a journal here and I let it fall to the wayside. Ive done one full USAPL meet where I totaled 909 as a 220 and left a lot on the platform, one unsanctioned bench meet, 245 as a 242. Now I weigh about 208 and slowly dropping the fat. I have a USAPL meet in 4 weeks with the goals of 425 squat, 250 bench, 445 deadlift, 1120 total. Then 4 weeks later an unsanctioned push/pull meet that I will be gearing up for.

    17Oct09
    DE Upper
    9x3 DE Bench 115/125 + doubled minis
    3x10 Close Grip Floor Press 145
    1x9 Close Grip Floor Press 155
    A1 4x10 JM Press 85
    A2 4x10 Tricep Pushdowns 45
    1x25 Overhead Press 25 (plates instead of DBs)
    1x100 Tricep Extensions 10 pound ankle weights

    Warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 External Rotations elbow high/low, 1x20 tricep pushdowns mini band

    115 for the first 6 sets, 125 for the last 3. Grips were index finger against smooth, thumb from smooth and pinky on the ring. Im stopping the DE bench with index finger on the ring cause I never go this wide on ME work. My set of 9 floor presses was supposed to be 10. Extensions were done with 2 very short rest periods.

    28 days till meet.

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  3. #2
    Senior Member Butcher's Avatar
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    19Oct09
    ME Lower
    Sumo Deadlift + 3 pr Chains
    4x3 Front Squats 13" Box 225
    2xAMRAP GHR 18 (3 rep PR)/9
    A1 3x12 Reverse Hyper 200
    A2 2x20 Stiff Leg Situps 25 behind head
    10x10 Overhead Tricep Extensions (throughout workout) 20
    warmup-none

    Sumo Deadlift
    135+1 pr chain x3
    135+2 pr chain x3
    135+3 pr chain x3
    185x3
    225x1
    275x1
    315x1 w/belt
    335x1
    345x1
    355x1
    Based on 2,1,0 chains on coventional deadlift I was able to increase bar weight 30 pounds for each pair I took off. So next weeks goal is plus 35 pounds, 390 +2 pr chain. Front squats were done with a slightly wider than shoulder width stance, pretty humbling to be doing 225. A 3 rep PR on the first set of GHRs, no PR on the second set, had done 10 before on the second set. Tricep extensions were done both hands on a 20 pound dumbbell to pump blood in, not close to failure at all, real easy.

    26 days till meet.

  4. #3
    Senior Member Butcher's Avatar
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    Video


    Video from yesterday, I even went all artsy on it. I didnt say it in my first post, but if anyone wants to critique anything they see in my journal, please do. I welcome it all. If all I wanted to hear was "Great job!" I would just email my mom my workouts and videos. And yes I know I stick my tounge out with heavy weights. Im never aware of it untill I see video.
    Last edited by Butcher; 10-20-2009 at 08:27 PM.

  5. #4
    WBB Team Captain Coke's Avatar
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    Awesome you are getting back on track with the journal, good luck at future meets man.
    Last edited by Coke; 10-21-2009 at 08:58 AM.

  6. #5
    Senior Member Butcher's Avatar
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    Quote Originally Posted by CoCoa View Post
    Awesome you are getting back on track with the journal, good luck at future meets man.
    Thanks man, I appreciate it.

  7. #6
    Senior Member Butcher's Avatar
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    21Oct09
    ME Upper
    Flat Bench +2 pr Chains
    4x6 Reverse Average Band Bench 225+2 pr Chain
    3x25 Wide Grip Sled Rows 185
    3x15 H Rolls 15
    1x100 Reverse Average Band Bench 105
    5x10 Mini Band Abductions (throughout workout)

    Warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 External Rotations elbow high/low, 1x20 tricep pushdowns mini band

    45x3 pinky about 2" inside rings
    45+2 pr chainsx3
    95x3
    115x3
    135x3
    155x3
    175x3
    185x3 (5 pound PR)
    195x3
    200x3

    The last time I did this it was pinky on the ring with a heavier feeder chain, but Im still calling it a 20 pound PR. I liked the contrast of reverse band bench with chains, it really encourages me to press fast. Sled rows was a steel sled on concrete. I managed all 100 reps of reverse band bench without racking it or resting on my chest. Next weeks goal is 215+1 pr chain, x3. The PR for this is also 180.

    24 days till meet.

  8. #7
    Westside Bencher Travis Bell's Avatar
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    Yeah I have a couple different ways we can do those pullups, we'll try a different variation next week.

    Good work this week


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  9. #8
    Senior Member Butcher's Avatar
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    Thanks Travis. Benching with you and the group is a real motivator.

    26Oct09
    ME Lower
    Sumo Deadlift + 2 pr Chains
    4x4 Front Squats 13" Box 225
    2xAMRAP GHR 10/7
    A1 3x15 Stiff Leg Situps 25 pound plate behind head
    A2 3x12 Reverse Hyper 200
    warmup-5 min foward sled dragging 90

    135x3
    135x3+2 pr Chains
    185x3
    225x3
    275x1
    315x1
    355x1 w/belt
    390x1 goal
    365x1

    390 was my goal based on last week. Next week's goal is 425+ 1 pr chain. I did 365+2 pr chain conventional and 395+1 pr chain conventional about 2 months ago. My PR on sumo deadlift straight weight is 395 from probably 3, maybe 4 months ago. My goal at the meet is 445 and I am taking that as a second attempt cause the way things are going I feel I will be able to top 445. Front squats were done one more rep per set than last week. 10 reps and then 7 reps on GHR, neither a PR.

    19 days till meet.
    Last edited by Butcher; 10-26-2009 at 12:54 PM.

  10. #9
    Senior Member Butcher's Avatar
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    28Oct09
    ME Upper
    Flat Bench + 1 pr Chains x3
    3x5 Reverse Average Band Bench 275
    A1 2x8 Wide Grip Rack Chins
    A2 2x20 Overhead Press 65
    B1 2x20 BB Shrugs 135
    B2 2x15 DB Hammer Curls 30
    warmup- 1x20 light band rows, 1x20 light band presses, 1x10 external rotations elbow high/low, 1x20 mini band tricep extensions
    45+ 1 pr Chain x3 pinky about 2" inside rings
    95x3
    115x3
    135x3
    155x3
    175x3
    195x3 15 pound PR
    205x3
    215x3 goal from last week 35 pound PR.
    205x3

    Normally I always make a point of hitting the 5 pound PR, but since I did 200 +2 pr chains last week I didnt bother. Im pretty sure when I set the old PR it was an off day or something. Same deal as last week. I used a lighter feeder chain and a little narrower grip. Next week's goal is 235 straight weight x3, a 10 pound PR.

    17 days till meet.
    Last edited by Butcher; 10-28-2009 at 12:49 PM.

  11. #10
    Senior Member Butcher's Avatar
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    Some thoughts on the meet attempts.

    Squat
    Attempt 1 365
    Attempt 2 395
    Attempt 3 425

    Bench
    Attempt 1 225
    Attempt 2 250
    Attempt 3 ???

    Deadlift
    Attempt 1 405
    Attempt 2 445
    Attempt 3 ???

    My goals are to squat 425, bench 250, deadlift 445 and total 1120. Im starting to get paronoid about my squat. I should have ran a 3 week ME squat cycle instead of this deadlift cycle into the meet. Next ME lower might be some heavy free squating. I dont feel my squating strength is up to par with bench and deadlift. My training has been organized in 3 week blocks with the 4th week a deload week. My 3 weeks of ME Squats was 2, 1, 0 pairs of chain, same as my current bench cycle. I did 375 straight weight. Deadlifting has seemed to help my squat in the past, but I feel Im taking a leep out into the unknown. But for good news, I am going to rock the bench and deadlift.

  12. #11
    Senior Member Butcher's Avatar
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    31Oct09
    DE Upper
    9x3 DE Bench 115/135 + monster minis
    2x10 Flat Bench 185
    1x7 Flat Bench 195
    4x10 Rows 1 plate per side
    1x100 Tricep Extensions 10 pound ankle weights
    1x30 Lateral Raises 10 pound ankle weights

    warmup-1x20 light band rows, 1x20 light band presses, 1x20 shoulder dislocates, 1x10 external rotations elbow high/low, 1x20 light band tricep pushdowns

    115+ mini monster bands on close grip, 135 + mini monster bands on medium and wide grip. Flat bench at 185 was thumb from the smooth. The second set really wiped me out, I basically had no energy afterwards. Pinky on the ring with 195 and I only got 7 reps.


    I fell asleep yesterday without doing my DE Lower workout. I debated about making it up or ignoring it and decided I will make it up and rearrange my schedule a bit to fit it in.
    Nov 1 DE Lower
    Nov 2
    Nov 3 ME Upper
    Nov 4 ME Lower
    Nov 5
    Nov 6
    Nov 7 DE Upper
    Nov 8
    Nov 9 Bench Warmup
    Nov 10 Squat Warmup
    Nov 11
    Nov 12
    Nov 13
    Nov 14 Meet

    For the next two weeks Im going to use a few recovery techniques, epsom salt bath, contrast showers, stretching, and maybe foam rolling (even though I hate foam rolling).
    Last edited by Butcher; 10-31-2009 at 05:05 PM.

  13. #12
    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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  14. #13
    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!

  15. #14
    Westside Bencher Travis Bell's Avatar
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    Hey, I don't know what time you squat during the week, but if you want, we can get together earlier in the morning before you have class or something so I can spot you


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  16. #15
    Senior Member Butcher's Avatar
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    I do my ME squats monday, no class all day. Ill give you a call sometime tommorrow morning.

  17. #16
    Senior Member Ruff Riff's Avatar
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    Butcher!!! Here you are! Good reading brother.....

  18. #17
    Senior Member Butcher's Avatar
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    Thanks Riff. I havent had this journal all that long, but no one has threatened to ban me or sent me death threats for not being able to bench 300. So I think it would be fine if you started a journal here, escpecially with you nearing a 500 pound raw bench! And I promise not to bring any man love into it.


    25Jan10
    ME Lower

    Warmup
    Dynamic Warmup

    Box Squats
    45x3 @ 14Ē
    95x3
    135x3
    185x3
    225x3
    275x3
    315x2 w/ belt
    365x2 @ 17Ē
    405x2 w/ suit bottoms no touch
    455x2 no touch
    455x2 no touch
    455x2 no touch
    495x2 no touch
    495x2 no touch

    Ultra Wide Stiff Leg Deadlifts
    215x6
    265x6
    285x6

    Zercher Lunges
    135x8
    155x8

    Ab Roller from knees
    10
    10
    10
    10

    Squatting sucked. I couldnít come anywhere near touching. My legs have probably grown some which made getting the suit on very difficult, and I think it still need to come up some more. I think Iím not even going to worry about the suit again until after my meet in April. Then I will really focus on it. Zercher lunges worked my heart and lungs harder than my legs. I think I have logged these in the past as 16 reps meaning 8 left, 8 right. Here 16 reps means 16 left, 16 right, which makes a lot more sense. For the past 2 days, 3 as of 26Jan, my hamstrings have been extremely tight. On a good day I place my clenched fists on the floor with my knees locked, now on first try my finger tips are about a foot from the floor. With extensive stretching I can get back to where I was. One day I took a 20 minute nap and woke up to hamstrings just as tight as that morning. The only big change I can think of is having quit drinking coffee, a 2 pot a day habit on the 22nd of January.

  19. #18
    Westside Bencher Travis Bell's Avatar
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    Crap, sorry I never called you back. Mondays are crazy for me. My bad


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  20. #19
    Senior Member Butcher's Avatar
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    No problem, I wanted to ask about Wednesday morning, forgot you were at Westside then.

  21. #20
    Senior Member Ruff Riff's Avatar
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    Thanks Riff. I havent had this journal all that long, but no one has threatened to ban me or sent me death threats for not being able to bench 300. So I think it would be fine if you started a journal here, escpecially with you nearing a 500 pound raw bench! And I promise not to bring any man love into it.
    LOL!

    Yeah probably breaks down to all the travel I do I just don't know if I could keep it up but we'll see, thanks brother, NICE deads on here as well...

  22. #21
    Senior Member Butcher's Avatar
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    27Jan10
    ME Upper

    Warmup
    Indian Clubs
    Dynamic Warmup

    Bench Press w/ Chains
    45x3 thumb to smooth
    45+ 2 pr Chains x3
    95x3
    115x3
    135x3
    155x3
    175x3
    1955x3
    215x3
    230x3 5 pound PR
    230x3

    Floor Press
    135+ 1 pr Chain x5 thumb to smooth
    185x3
    205x3
    205x3

    DB Bench
    85x8
    85x8
    85x8
    superset with

    Tricep Pushdown
    55x15
    55x15
    55x15

    Wide Grip Lat Pulldown
    75x20
    95x10
    95x10
    95x10
    95x10

    1 Arm Lat Pulldown
    45x8
    45x8
    45x8
    45x8

    Face Pull
    45x15
    45x15
    45x15
    superset with

    H-Rolls
    10x15
    10x15
    10x15

    Tate Press
    10x100

    Great workout today. This was one of those days where I just didnít want to stop. I surprised myself by getting all 3 reps on the second set at 230. I was really feeling those ab rollouts from two days ago everytime I got off the bench, its been two years since Ive used the ab roller. Iím thinking within the next few weeks I should work up to a max single on the bench.

  23. #22
    Senior Member Ruff Riff's Avatar
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    Solid work E! That bench is moving brother!!!!!

  24. #23
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Ruff Riff View Post
    Solid work E! That bench is moving brother!!!!!
    Who said you could talk?! SHUT UP

    Oh that's right, I said it....


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  25. #24
    Senior Member Ruff Riff's Avatar
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    Nice...

  26. #25
    Senior Member Butcher's Avatar
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    5Feb10
    DE Lower

    Warmup
    Dynamic Warmup

    DE SSB 13Ē Box Squats 10 sets
    65x10
    65+ average bands x2
    115x2
    155x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2
    175x2

    Sumo Speed Pulls 8 sets
    135 + 1 pr chain x3
    225x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1
    275x1

    Machine Squats
    90x15
    110x15
    110x15
    120x15
    130x15

    Abs, GHR, Side Bends and Reverse Hypers done as one superset

    Ab Machine
    170x12
    170x12
    170x12
    170x12

    GHR
    10
    10
    10
    10

    Side Bends
    85x15
    85x15
    85x15
    85x15

    Reverse Hypers
    150x15
    150x15
    150x15
    150x15

    15 min walking

    Its time to change up the GHRs for a bit, Ill probably use a mini band for either assistance or resistance. From the machine squats on it was one diant gasser. Once it warms up Im going to push the prowler at least once a week.

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