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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Thread: Tim K's Journal

  1. #501
    Moderator Brian Hopper's Avatar
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    Awesome job Tim, I'm happy for you!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

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  2. #502
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    Thanks Brian! I set this goal for myself way, way back in 1986 when I first started lifting weights. It seemed like an unbelievable dream at the time and I still can't believe I've actually done it. Now, I want to hit 500 lbs without the briefs and hit 600 lbs with them.

  3. #503
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    Foam Rolling & Warm-ups (extra time spent on both)

    SOHP
    Bar x 12
    85 x 5
    105 x 5 - put knee sleeve on right knee (it aches a bit)
    125 x 5
    155 x 5
    175 x 3 - added belt and wraps
    195 x 1
    215 x 1 - very slow rep
    225 x 1 - PR This one was an immense struggle. It would go up a little, stall, go up a little, stall, go up a little stall, and finally lock out! I gave it all I gots! I have absolutely zero grip now and my biceps are extremely painful. Deadlifts will be a challenge.

    It is time for a deload week or two. I need to take care of the aches and pains before they become injuries and I get hurt. It is just so damned hard to throttle back while you're hitting PRs!

    I have hit three out of four goals:

    Squat - 500 lbs
    Bench - 315 lbs
    SOHP - 225 lbs

    I'm missing a 500 lbs deadlift, but I am close and there is time left before the end of the year. This is the first year since I've gotten back into lifting that I've hit my goals. Granted, those goals have always been the numbers I posted above.

    I can't wait to see what the New Year brings!

  4. #504
    Train Hardcore!!! muscle_g's Avatar
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    Looking strong Tim!!! Now find a meet!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  5. #505
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    Thanks George! That might be my big goal for 2012, pick a meet and post some numbers. A gym lift is just that. A lift on the platform is what really counts.

  6. #506
    Moderator Brian Hopper's Avatar
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    Great job on the PR and accomplishing 3 out of 4 goals. If I were you, I would maybe back off on some of your other lifts so you don't get injured. Then just focus on getting that 500lb pull. Just a thought.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

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  7. #507
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    Brian,

    I believe that is a very good thought! I am going light for the next two weeks on the rest of my lifts. Nothing over 60~65%, lots of reps, and a lot of concentration on all the things I have been neglecting. It'll be boring, but it'll be good for me.

  8. #508
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    Foam Rolling & Warm-ups

    Deadlift
    185 x 5 - hook grip
    225 x 5
    275 x 3
    335 x 1
    385 x 1 - belt & mixed grip
    455 x 1
    485 x 1 - PR
    505 x 0 -
    500 x 0 -

    BW = 198 lbs

    I have a ton of excuses but what is all comes down to is I was too weak.

    I'm posting a video the lift at half speed. I'm letting my hips shoot up which screwed the rest of the lift. I did much, much better with 475 a couple weeks ago. :grumpy: I know better. I've done better. It is what it is.

    485 lbs deadlift (half speed) - YouTube

  9. #509
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    Foam Rolling & Warm-Ups

    Bench
    Bar x 20 - close grip
    135 x 5
    155 x 5
    190 x 3
    225 x 3 - P.O.R
    250 x 3 - R.O.R; added belt and wraps
    280 x 4 - PR
    300 x 2 - PR
    335 x 1 - added slingshot
    365 x 6 - reverse band (green - takes about 100 lbs off the chest and 20 lbs off lockout); that set was just silly.
    425 x 3 - Fun! Yeah, it was a PR as was the previous set, but I don't know that they really count. It was just fun to be benching that kind of weight.

    BW = 198 lbs

    Gotta get ready for a Christmas Party. We're gonna be late!

  10. #510
    Moderator Brian Hopper's Avatar
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    Great job on all the PR's Tim!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  11. #511
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    Thanks Hopper!

  12. #512
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    Foam Rolling & Warm-ups

    Squats
    Bar x 20 - knee sleeves
    185 x 5
    225 x 5
    375 x 3
    320 x 3 - added belt & wrist wraps
    365 x 3 - added briefs
    410 x 3
    445 x 1 x 2 - bar slipped second set. It did not feel good.

    BW = 199 lbs

    Right knee has been bothering me for some time now. It aches and is sore. Movement is okay and I can still squat. I'l throw some ice on it and call it a day. Squats were okay. I am letting my hips shoot up coming out of the hole. :grumpy: Need to work on that.

    Bar slipped down my back on the second set of 445. I 'caught' it using a lot of biceps. It did not feel good. I'll be sore tomorrow.

  13. #513
    Moderator Brian Hopper's Avatar
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    Ouch, you couldn't dump it?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  14. #514
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    I was able to catch it and hit the rep. I was scared to dump it. I only have one bar and didn't wanna break it.

  15. #515
    Moderator Brian Hopper's Avatar
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    I don't blame you.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  16. #516
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    My right arm and shoulder ache today. I need to scare up some ibuprofen! I'm sure one of the girls at work has some stashed somewhere.

  17. #517
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    Foam Rolling & Warm-ups

    SOHP
    Bar x 20
    85 x 5
    105 x 5
    135 x 5
    155 x 3
    175 x 3 - added belt & wrist wraps
    190 x 4 - PR easy set
    210 x 2 - PR another easy set
    230 x 0 x 2 - Didn't have it in me tonight.
    135 x 12 x 3

    Bench (close grip)
    Fail

    BW = 198 lbs



    I left the beginning of the second lift unedited. It shows the long, drawn out process I use to get psyched for a heavy lift. :unamused:

    I know I can hit 230 lbs. I didn't set myself up for success with the weight and my attempts, while solid, were not 110%. My right biceps and shoulder were pretty painful afterwards. They are still a bit tweaked from Monday's squatting disaster.

    Close grip bench was not happening tonight. I failed on the first rep. Better to rack the weight and give it a go next time. I'm getting irritated with the lack of accessory work lately. Life has been getting in the way, but in a good way.

    Tonight, my daughter is down for a visit. Last week was a party with friends. Its the Holidays and it is better to spend the time with family and friends than with bars and iron. Besides, I'm still getting stronger!

  18. #518
    Moderator Brian Hopper's Avatar
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    Great job on the PR's Tim, I'm sure that 230 would of gone if you were more fresh. Think about it, you just hit two rep PR's before attempting 230.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  19. #519
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    I decided to look at your training just because I was curious since you had written to me a couple times in Brian's log. I only looked at the last few pages.

    I think you are trying max singles too often recently, especially deadlift. 500 will come soon, but trying to push it like that rarely ever works and usually ends up with injury instead.

    You need to do more assistance work if you want to push your lifts higher. Especially abs and lower back. An easy way to do this if you do not have a lot of extra time is not putting your belt on after 315 on squat and deadlift all the time. Go heavy without it on sometimes. Do some weighted situps, side bends, and heavy goodmornings. All of this will make it so you do not feel like you're leaning too far forward or falling forward in the squat with heavy weight and make your stability better.

    Your shoulder strength as indicated by your overhead press appears to be very good compared to your bench, so I think if your chest, triceps, and upper back is stronger you could make a significant jump on bench press. For bench assistance, upper back and triceps is a good idea what you are doing for assistance, but imo, you have to go heavier sometimes on barbell rows. Shrugs would also be a good addition (and can also make it less likely the bar slips on your back on the squat). It also seems like you do nothing additional for chest most of the time. If you have dbs you should do some db benching. If not, try doing some more paused reps or wide-grip with the bar.

    Also do a few sets each week for rear delts, side delts, biceps, or anything else you don't do now. Any muscle group that is unusually weak in comparison is likely to cause injury in some way down the road.

    Also try some variations in your lifts once in awhile, such as: Rack pulls, deficit pulls, stiff-legged deadlifts, sumo deadlift. Close-stance squat, front squat, zercher squat, dead squat from pins. Incline bench, decline bench, floor press, pin press, board pressing (I know on bench you have been using the slingshot and reverse bands in between and that is good). Or using bands or chains on anything from time to time. Doing some of these things (even if only as assistance work) may help you tremendously. And understand I don't mean all the time, something like every 2-3 weeks try something different once for each lift or pick something that you might be weak at and focus on it once every week for a few week period.

    It would also not hurt to put on 20-30lbs. bodyweight if you consider that an option. You will hit a 500 raw squat pretty quick by doing that, and probably a 350 or so bench too.
    Last edited by April Mathis; 12-17-2011 at 07:16 PM.

  20. #520
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    Foam Rolling & Warm-ups

    Face Pulls
    50 x 30 x 5

    Shoulder Shrugs
    Average Bands x 30 x 2

    Bench
    Bar x 30 - close grip
    135 x 5
    155 x 5
    190 x 5 - P.O.R.
    205 x 5
    235 x 5 - Ring finger on ring
    265 x 5 - added wrist wraps
    200 x 12 - index finger on ring
    200 x 10 x 2
    200 x 10 - close grip (strip set with the rest of the sets below)
    155 x 10
    135 x 10

    Pendlay Rows
    225 x 6 - hook grip; thumb hurts after 5th rep.
    225 x 8 x 3

    BW = 200 lbs

  21. #521
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    Ab Rope Pulldowns (supersetted with reverse lunges and pistol squats)
    50 x 30
    70 x 25 x 4

    Reverse Lunges
    10 x 2 - knee sleeves

    Pistol Squats
    10 x 2

    Squats (supersetted with deadlifts)
    BW x 40
    bar x 5
    95 x 5
    135 x 5
    185 x 3
    225 x 3 x 7 - added belt around 3 or 4th set

    Deadlifts
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 3 x 6

    BW = 202

    No rest between exercises and minimal rest between sets. I am f'n tired.
    Last edited by Tim K; 12-26-2011 at 04:16 PM.

  22. #522
    Moderator Brian Hopper's Avatar
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    Nice work Tim!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  23. #523
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    You have a strong SOHP!

  24. #524
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    Quote Originally Posted by Pure Water View Post
    You have a strong SOHP!
    Thanks! As always, it is a work in progress.

  25. #525
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    Foam Rolling & Warm-ups (in case anyone wants to know what I do for warm-ups)
    Internal Rotation - Miniband x 30 x 2
    External Rotation - Miniband x 30 x 2
    Face Pulls - 50 x 20 x 2
    Shrugs - average band x 30 x 2
    Bent Over Dumbbell Lateral Raises - 10 x 10 x 2

    Floor Press
    Bar x 15 - close grip; first time doing floor press!
    95 x 5
    135 x 5
    155 x 5
    185 x 3
    205 x 3 - P.O.R.
    225 x 2
    245 x 1
    265 x 1
    285 x 1 - had to ask the wife for a lift-off.
    300 x 1 - pretty damned happy with 300 lbs!
    275 x 1

    Dumbbell Bench (supersetted with pushdowns)
    55 x 15
    55 x 20
    55 x 15

    Triceps Pushdowns
    50 x 20 x 3

    Pendlay Rows
    225 x 8 x 4 - last set a drop set
    185 x 6 - drop set
    135 x 8 -drop set

    BW = 198 lbs

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