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: Training Splits

  1. #1
    Train Hardcore!!! muscle_g's Avatar
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    Training Splits

    I was wondering if everyone here would share how they break there weekly routine down. What do you do on what day? I've always enjoyed reading what others do.
    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

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  3. #2
    Senior Member Cyrus Ford's Avatar
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    Jul 2008
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    Monday
    Chest and Triís

    Tuesday
    Back and Biís

    Wednesday
    Shoulders

    Thursday
    Deadlifts, Squats, and other leg exercises

  4. #3
    Go Bears Pete22's Avatar
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    Sep 2008
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    Chicago, IL
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    Monday: ME Squat
    Tuesday: ME Bench
    Wednesday: Deadlift/Upper Back Assistance
    Friday: DE Squat/Deadlift
    Saturday: DE Bench
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  5. #4
    Train Hardcore!!! muscle_g's Avatar
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    Here's what I've been doing

    Monday- Squats
    Tuesday- Bench
    Wed- Accessory(optional, if I feel beat up I take this day off)
    Thu- Deadlifts
    Fri- Declines
    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

  6. #5
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by muscle_g View Post
    Fri- Declines
    Whats that about?
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  7. #6
    JERSEY IRON Brian C's Avatar
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    Mon-Bench
    Tues-off
    Wed-Squat
    Thurs-off
    Fri-Upper Accessory
    Sat-Deadlift/bottom Accessory
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  8. #7
    Resolute -JM-'s Avatar
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    Tues - Deadlift & Lower Accessory
    Wed - Bench
    Fri - Squat
    Sun - RE Upper
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  9. #8
    Senior Member jtteg_x's Avatar
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    Tues-DE Bench
    Thur-Deadlift
    Sat-ME Bench

  10. #9
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian C View Post
    Whats that about?
    I got that bench routine from Wade Johnson(he is a 700lbs+ bencher) about 2yrs ago. He had me do Flat bench for my 1st bench workout during the week and then had me do Decline bench the 2nd day out of the week. I liked it and just stuck with it after I got through working with Wade.
    Last edited by muscle_g; 12-21-2009 at 10:23 AM.
    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

  11. #10
    At the corner of 1st & 1st getting there's Avatar
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    Apr 2009
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    West Chester, PA
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    137
    Following 5/3/1 right now so:

    Monday:
    Bench
    Incline BB or DB bench
    Db Flys
    Pushdowns
    Skullcrushers
    Abs

    Tuesday:
    Squats
    Leg Press
    Leg Curls
    Seated Calf Raises
    Abs

    Thursday:
    Deads
    GM's
    Bent over BB rows
    Seated Rows

    Friday:
    OHP
    Dips
    Pullups
    Facepulls
    Shrugs
    Abs

  12. #11
    Wannabebig Member poopoo333's Avatar
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    As of now:

    Sunday-ME Bench
    Monday-Deadlifts
    Tuesday-Off
    Wednesday-DE or RE bench
    Thursday-Squats
    Friday and Saturday-Off

  13. #12
    Senior Member
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    Oct 2009
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    Sunday

    Bench Triceps and Shoulder Abs

    Monday

    Cardio and 12 sets of Abs

    Tuesday

    Cardio Lats Biceps Upper Back and Abs

    Thursday

    Squat Deadlift hams Quads Low Back and Abs

    Friday

    Cardio and Abs
    Best Lifts unequipped
    765
    505
    755
    Best lifts Equipped
    1050
    840
    715

    Thankfully Representing AtLarge Nutrition and EliteFTS

  14. #13
    Wannabebig Member
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    Sep 2008
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    My program has been pretty much the same for a good while now. I guess it's not the most conventional routine, but it works and I have fun.

    Squat
    Front squat
    Powerclean (light, high reps, I skip those maybe 1 week a month) I use deadlift shoes and start from the floor to somewhat mimic deadlift.

    Bench
    3 board
    2board

    Deadlift
    Rack pull (I did rows for a long time there, changed it a 3-4 months ago as I had no fun doing them)
    box squat (light, always high reps)

    Close grip bench
    press overhead (1 out of 2 or 3 weeks, just to keep shoulders healthy)
    light stuff for 15-20reps like curls, delt raises, triceps, etc also for health

  15. #14
    Matt Wright
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    Mar 2009
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    Huntsville, AL
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    106
    Monday - Heavy Bench (+ tri's, f/s delts, pec prehab, wrists, etc)
    Wednesday - Heavy Squat/Dead (+ glutes/hams, calves, grip, etc)
    Friday - Bench Assistance (+ back, back, traps, bi's, rear delts, back, back, etc)
    Saturday - Squat Assistance (+ glutes/hams, quads, grip, etc)

    Been working pretty good. I think who I train with counts for just as much of my progress as how/what I train. My floor press has gone from 250 with no pause to 280 with a long pause, in just about a month and a half. (now, if I could just learn how to bench.......)
    Injured.

  16. #15
    Banned
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    University at Albany
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    Quote Originally Posted by Pete22 View Post
    Monday: ME Squat
    Tuesday: ME Bench
    Wednesday: Deadlift/Upper Back Assistance
    Friday: DE Squat/Deadlift
    Saturday: DE Bench
    I'd switch your Tuesday and Saturday workouts. ME back to back isn't the best way to train. You'll get more out of switching if you can.

  17. #16
    Senior Member
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    mn
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    SUNDAY:ME bench or shirt work
    TUESDAY:ME SQ varitaion
    wednesday:anything that needs work+abbs
    THURSDAY:RE bench, will work to a heavy triple raw if doing shirt work prior
    FRIDAYEADS or sometimes just speed stuff and assistance

    every so often i will do a 3 week wave of an OHP variation on my RE bench day. usually off pins. when i do shirt work, i like to get in it for atleast 5 weeks straight. usually like 5 weeks in it followed by 3-4 weeks of RAW ME work.

  18. #17
    Senior Member
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    Alabama
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    Myself:

    Sunday: ME Bench
    Monday: recovery work/rest/gpp/whatever
    Tuesday: DE Squat/deadlift
    Wednesday: recovery work/rest/gpp/whatever
    Thursday: DE Bench
    Friday: ME Squat/deadlift


    My wife (training 5/3/1 right now)
    Sunday: deadlift
    Monday: rest
    Tuesday: bench
    Wednesday: rest
    Thursday: squat
    Friday: Military press
    Saturday: rest.

    She may do some cardio on "rest" days, she may not. It depends. Right now she's not becuase I haven't got the treadmill fixed yet.
    Finally ELITE @ SHW..

    Single ply: 931 squat, 760 bench, 530 deadlift and 2180 total
    Multi ply: 960 squat, 770 bench, 550 deadlift and 2250 total.

    The next stop: PRO total.

    HOO's Gym: building the strongest gym in the South, one plate at a time.

  19. #18
    Bad Attitude Gym AdamBAG's Avatar
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    Jul 2008
    Location
    Dallas, Texas
    Posts
    986
    Monday - Max Effort Lower
    Wednesday - Dynamic Effort Bench
    Friday - Dynamic Effort Lower
    Sunday - Max Effort Bench
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  20. #19
    Banned
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    Jan 2007
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    University at Albany
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    This is what we're doing now:

    Monday - Squat
    Wednesday - Bench
    Friday - Deadlift
    Saturday - Bench Assistance

    In a few weeks I'll drop to 3 days per week:

    Monday - Bench Assistance
    Wednesday - maybe squat/dl assistance (probably not)
    Thursday - Bench
    Saturday - Squat/DL

    3 days gave me my best results with little injury.

  21. #20
    Senior Member
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    Quote Originally Posted by RhodeHouse View Post
    This is what we're doing now:

    Monday - Squat
    Wednesday - Bench
    Friday - Deadlift
    Saturday - Bench Assistance

    In a few weeks I'll drop to 3 days per week:

    Monday - Bench Assistance
    Wednesday - maybe squat/dl assistance (probably not)
    Thursday - Bench
    Saturday - Squat/DL

    3 days gave me my best results with little injury.

    We were talking about that last night. To date, I had my best meet total to date on a 3 day a week split with an "assistance" day on the 4th day that I may or may not use depending on how beat up I was feeling.

    I really think my biggest problem is not deloading when i need too. 3 days a week, I can have fewer deload weeks.
    Finally ELITE @ SHW..

    Single ply: 931 squat, 760 bench, 530 deadlift and 2180 total
    Multi ply: 960 squat, 770 bench, 550 deadlift and 2250 total.

    The next stop: PRO total.

    HOO's Gym: building the strongest gym in the South, one plate at a time.

  22. #21
    Go Bears Pete22's Avatar
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    Quote Originally Posted by RhodeHouse View Post
    I'd switch your Tuesday and Saturday workouts. ME back to back isn't the best way to train. You'll get more out of switching if you can.
    Thanks for the advice Rhodes, maybe I'll give that a shot.

    Quote Originally Posted by ScottYard View Post
    Sunday

    Bench Triceps and Shoulder Abs

    Monday

    Cardio and 12 sets of Abs

    Tuesday

    Cardio Lats Biceps Upper Back and Abs

    Thursday

    Squat Deadlift hams Quads Low Back and Abs

    Friday

    Cardio and Abs
    Hey Scott, do you ever train your abs?
    My Training Log

    You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler

  23. #22
    Dr. Subtotal
    Join Date
    Dec 2009
    Posts
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    I just finished a meet so I start back on my "in-season" Westside split. I drop the number of competition style lifts (standard squat, competition squat, DL) and instead focus on other variations and work on GPP. I then move on to more volume ala a modified Sheiko to peak for a meet where I'm doing barely anything but the main lifts. I find I peak better using this method.

    Sunday RE Upper/Lower GPP & Prehab (Lower body sled work/prowler work)
    Tuesday ME Lower/Upper GPP & Prehab (Upper body sled work)
    Thursday ME Upper/Lower GPP & Prehab
    Friday DE Lower/Upper GPP & Prehab (Carrys/ upper body band work)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #23
    Wannabebig Member
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    Aug 2009
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    Atlanta, GA
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    Sunday- Squat and Pull (Heavy squat/light pull one week and light squat/heavy pull the next), some squat/DL accessory work
    Monday- Speed bench, some bench accessory and upper back
    Wednesday- Back/SQ-DL accessory work and more upper back
    Friday- Max effort bench, some bench bench accessory, maybe more upper back

  25. #24
    Senior Member
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    Aug 2008
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    Mon- SQ/DL assistance work
    Wed- ME bench
    Fri- ME SQ/DL
    Sat- BP assistance (very light)

  26. #25
    Wannabebig Member
    Join Date
    Aug 2009
    Posts
    65
    Currently:
    Sunday: DE BP
    Mon: ME SQ
    Wed: ME BP
    Fri: DE SQ

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