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. #476
    Dr. Subtotal
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    9-28-11
    SS Cardio x 30 mins

    9-30-11
    BW 212.5
    Sheiko CMS W6D4
    Competition Grip Bench
    1 x 3 - 235, 2 x 3 - 275, 5 x 3 - 315

    Sumo Pull
    1 x 3 - 300, 1 x 3 - 360, 2 x 3 - 420, 6 x 2 - 480 (belt)

    Accessory
    Pendlay Row - 3 x 5 - 225
    Seated GM - 5 x 5 -185
    Dips - 5 x 4 - BW + 45

    Bench - NBL (24), Total Volume (7080 lbs), Avg% (70.4%)
    DL - NBL (24), Total Volume (10,260 lbs), Avg. %(71.25%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  2. #477
    THE 800 QUEST NickAus's Avatar
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    Hey bro if I wanted to hit a high volume type session once in a while with my weakest stance sumo (shoulder width) what would you recommend?

    My raw max with shoulder stance is about 550, I was thinking 6 sets of 4 with 80% (440)?

    Thanks!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  3. #478
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    I'd go with something in the 70-85% zone (and use the high end of what Prilepin recommends). For 80%, it's recommended you do 10-20 total reps, with 2-4 reps/set. Maybe start out with 6 x 3 or 5 x 4 then increase as you see fit.

    10-2-11
    PM BW 214.875

    Sheiko CMS W7D1 - 3 weeks out
    Competition Grip Bench
    1 x 3 - 210, 1 x 3 - 250, 2 x 3 - 295, 2 x 2 - 335, 2 x 1 - 355

    High Bar Squat (Ironworks)
    1 x 3 - 280, 1 x 3 - 335, 2 x 3 - 395, 5 x 2 - 450

    Competition Grip Bench (extra long pause)
    1 x 3 - 235, 1 x 3 - 275, 4 x 2 - 315

    Accessory
    Pullup - 2 x 6
    BB Curl - 2 x 8 - 95
    Rear Delt Raise - 2 x 12 - 25s
    Hanging Leg Raise - 1 x 8
    KB Windmill - 1 x 8 each side - 60
    Rear Ab Pulldown - 1 x 8 - 105

    Squat - NBL (22), Total Volume (8,715 lbs), Avg % (70.7%)
    Bench - NBL (32), Total Volume (9,250 lbs), Avg % (69.0%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  4. #479
    THE 800 QUEST NickAus's Avatar
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    Thanks bro!

    Plan is to do some high volume in that range (weakest stance) on thursday then monday Ill take a max in gear from 2" blocks yay cant wait.

    Cheers!!
    Last edited by NickAus; 10-03-2011 at 03:12 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #480
    Dr. Subtotal
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    sounds like a plan

    10-4-11
    BW 213.5

    Sheiko CMS W7D2

    Competition Grip Paused Bench
    1 x 3 - 210, 2 x 3 - 250, 2 x 3 - 295, 6 x 3 - 335

    Sumo DL
    1 x 3 - 300, 1 x 3 - 360, 2 x 2 - 420, 5 x 2 - 480

    Accessory
    GM - 5 x 4 - 185
    Pendlay Row - 3 x 5 - 225
    Light Band Pull Apart - 2 x 15
    Avg. Band Pushdown - 2 x 30

    Bench - NBL (33), Total Volume (9,930 lbs), Avg %(71.9%)
    DL - NBL (20), Total Volume (8,460 lbs), Avg % (70.5%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  6. #481
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    10-3-11
    30 mins LISS Cardio

    10-5-11
    30 mins LISS Cardio

    10-6-11
    BW 215

    Sheiko W7D3

    High Bar Squat (Ironworks)
    1 x 3 - 280, 1 x 3 - 335, 2 x 3 - 395, 2 x 2 -450, 2 x 1 - 480

    Comp Grip Paused Bench
    1 x 3 - 210, 1 x 3 - 250, 2 x 3 - 295, 5 x 2 - 335

    High Bar Squat
    1 x 3 - 315, 1 x 3 - 365, 4 x 3 - 420

    Accessory
    Seated GM - 4 x 4 - 185
    Chinup - 2 x 8
    Hammer DB Curl - 2 x 10 - 45s
    Light Band PullApart - 2 x 15

    Squat - NBL (36), Total Volume (14,055 lbs), Avg %(69.7%)
    Bench - NBL (22), Total Volume (6500 lbs), Avg %(70.6%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  7. #482
    Dr. Subtotal
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    10-08-11
    BW 212.5

    Sheiko W7D4

    Comp Grip Paused Incline - 5 x 3 - 255

    Sumo
    1 x 3 - 300, 2 x 3 - 360, 2 x 3 - 420, 4 x 3 - 450

    Accessory
    Dips - 5 x 4 - BW + 45
    Pendlay Row - 3 x 5 - 225
    Rear Ab Pulldown - 3 x 8

    Bench - NBL(15), Total Volume (3,825 lbs), Avg % (73.9%)
    DL - NBL (27), Total Volume (10,980 lbs), Avg % (67.8%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  8. #483
    Dr. Subtotal
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    10-8-11
    Walking x 60 mins

    10-9-11
    BW 215.5

    Sheiko CMS W8D1

    Squat
    1 x 3 - 280, 2 x 3 - 335, 2 x 3 - 395, 4 x 2 - 450

    Comp Grip Paused Bench
    1 x 3 - 210, 1 x 3 - 250, 2 x 3 - 295, 5 x 2 - 335

    Accessory
    GM - 4 x 4 - 185
    Pullup - 2 x 5
    BB Curl - 2 x 6 - 95
    Avg Band Pushdown - 2 x 25

    Squat - NBL (23), Total Volume (8,820 lbs), Avg % (68.5 %)
    Bench - NBL (22), Total Volume (6,500 lbs), Avg % (70.6%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  9. #484
    Dr. Subtotal
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    10-10-11
    Walking x 40 mins

    10-11-11
    PM BW 212.25
    Tapering for meet next Saturday
    Sheiko CMS W8D2

    Comp. Grip Paused Bench
    1 x 3 - 210, 2 x 3 - 250, 2 x 3 - 295, 4 x 2 - 335

    Sumo DL
    1 x 3 - 300, 2 x 2 - 360, 2 x 2 - 420, 4 x 2 - 450

    Accessory
    Rear Ab Pulldown - 3 x 8 - 105
    Pendlay Row - 2 x 4 - 225
    Light Band Pull Apart - 2 x 12

    Bench - NBL (23), Total Volume (6,580 lbs), Avg. % (68.3%)
    DL - NBL (19), Total Volume (7,620 lbs), Avg % (66.8%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  10. #485
    Dr. Subtotal
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    Dec 2009
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    10-13-11

    Sheiko CMS W8D3
    Squat
    1 x 3 - 280, 1 x 3 - 335, 2 x 3 - 395, 3 x 2 - 420

    Comp Paused Bench
    1 x 3 - 210, 1 x 3 - 250, 2 x 3 - 295, 4 x 2 - 335

    Accessory
    Seated GM - 4 x 4 - 185
    Mini Band Pushdown - 2 x 25
    Hammer DB Curl - 2 x 8 - 35
    Chinup - 2 x 5
    Light Band Pull Apart - 2 x 10

    Squat - NBL (18), Total Volume (6,735 lbs), Avg % (66.8%)
    Bench - NBL (20), Total Volume (5,830 lbs), Avg. % (69.6%)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  11. #486
    Dr. Subtotal
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    10-16-11
    PM BW 212.0

    Sheiko CMS W9D1 Deload

    Sumo
    1 x 3 - 300, 2 x 3 - 360, 3 x 2 - 420

    Comp Grip Paused Bench
    1 x 3 - 210, 2 x 3 - 250, 2 x 2 - 295, 2 x 1 -315

    Rear Ab Pulldown - 2 x 8 - 105

    Bench - NBL (15), Total Volume (3,940 lbs), Avg %(62.7 %)
    Deadlift - NBL (15), Total Volume (5,580 lbs), Avg % (62.0 %)
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  12. #487
    Dr. Subtotal
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    10-18-11
    PM BW 211

    Sheiko CMS W9D2 Deload
    Squat
    1 x 3 - 280, 2 x 3 - 335, 3 x 2 - 395

    Bench
    1 x 3 - 210, 2 x 3 - 250, 3 x 2 - 295

    Squat - NBL (15), Total Volume (5,220 lbs), Avg % (62.1%)
    Bench - NBL (15), Total Volume (3900 lbs), Avg % (62.1)

    Training is done. Focus is now on relaxing, rehab/prehab and cutting water
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  13. #488
    Dr. Subtotal
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    10-22-11
    Meet Writeup

    Unfortunately my grandmother was in the hospital and I traveled home for a few days. Dealing with a lack of sleep and travel and cutting water was not a smart idea. My home scale was way off as I returned to school and my weight was about 5 lbs too heavy a few hours before weighins the night before the meet. Since my shower couldn't keep hot, I decided to simply just start rehydrating and not try to push it. Weighed in at 210 after rehydrating and a few meals a few hours later.

    First time I competed raw and in a different federation. Squat and deadlift judging was a little more lax and the bench judging was overly strict than what the rulebook stated. But it's good to challenge yourself with a different environment. My warmups felt good but I kept all my openers to around 85-87% and decided to stay extremely conservative for my first meet.

    Squats (belt only)
    480 - 3 Whites, sunk it way too low
    510 - 3 Whites, again sunk it way too low
    530 - 3 Whites, again sunk it too low (Raw meet PR)

    I trained by myself without any up calls so I just squatted to my normal depth. I hit 530 for 2x1 in evaluation day based off 560 max so this was a relatively easy lift.

    Bench (no wraps)
    365 - 3 Whites
    385 - 3 Reds (very long pause and I pushed toward my face and flared too early)
    385 - 3 Whites (a grinder after the 2nd attempt, RAW Meet PR)

    Had some discomfort in my left shoulder after the second bench miss. The pause was a solid 2 count after pausing on my chest. Was disappointed since I hit 400 for 2x1 with a decent pause in training. Dead benches and 3 count pause bench will fix my starting strength. Still adapting to raw bench from equipped bench training for so long. The thicker bench bar and no wrist wrap rule also hurt my stability in the bottom of the bench.

    DL
    525 - 3 Whites
    550 - 3 Whites
    575 - 3 Whites (All Time Meet PR)

    Smoked all 3 DLs. Should have gone for 600 but I just wanted to keep conservative for the day especially since I was pretty drained mentally and physically by this point. All the extra back work and Halting Pulls payed off as I blew through my usual sticking point

    1490 Belt only Total (Raw Meet PR at 210) - Based on a training 1580 total - 8/9 on the day

    Raw lifting is quite different. The training is much simpler, quicker, but more boring for sure. Still I had alot of fun and look to demolish that total someday in the near future.
    Last edited by BloodandThunder; 10-25-2011 at 08:22 PM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  14. #489
    Dr. Subtotal
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    10-25-11
    BW 213.75
    Back Accessory
    Pullup - 2 x 8
    Neutral Grip Pullup - 2 x 8
    Chinup - 2 x 8
    Light Band Pull Apart - 5 x 10
    Rev Hyper - 3 x 8 - 180
    V-handle Cable Row - 3 x 10 - 150
    Ab Wheel - 3 x 8

    Tabata Double KB Swing - 8 lb each hand
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  15. #490
    THE 800 QUEST NickAus's Avatar
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    Congrats bro you did very well!!

    Sounds like your overall strength is way up at that weight!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #491
    Dr. Subtotal
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    Thanks Nick, left alot on the platform so now its back to getting stronger and a long term cut to around 202-203. That's about as much weight as I'd cut comfortably to 198 with a 2 hour weighin. But until I compete again on a national scale, I'll compete at whatever weight I'm at.

    10-26-11
    PM BW 213.0
    Walking x 25 mins
    30 mins SS Cardio
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  17. #492
    Senior Member
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    Orlando,FL
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    183
    Nice meet! I like the sheiko programming.

  18. #493
    Headstrong Murderous's Avatar
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    You're very strong, how long have you been powerlifting for?

  19. #494
    Dr. Subtotal
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    Thanks guys. I've been lifting on and off the past ten years.

    10-30-11
    BW 222
    Upper Extra Work
    Pushup - 3 x 20
    Mini Band Pull apart - 3 x 25
    Avg Band Pushdown - 3 x 30

    DE Lower
    Rev. Band Speed Squat - 12 x 2 - 315 vs rev. lights
    Speed Sumo - 10 x 1 - 300 vs 80 chain
    RDL - 1 x 12,12,12 - 225, 265, 305 (belt)
    Olys - 3 x 10 - 110 kg
    Hyperextension - 3 x 15 - 35 behind head
    Rear Ab Pulldown - 3 x 15 - 105
    KB Windmill - 3 x 10 each side - 60 lb kb
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  20. #495
    Dr. Subtotal
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    11-1-11
    Got about 2 days worth of sleep the past four days.
    PM BW 216

    GPP
    Prowler Push (25 yd) / Pull (25 yd) - 2 sets x 4 each - 30 kg
    KB Suitcase Carry - 60 lb kb - 2 sets x 100 yd (each hand)

    Lower Extra Work
    Rev Hyper - 2 x 15 - 90 lb

    ME Upper
    Floor Press (Comp Grip) - 1RM - 350, 365, stopped 385 (PR 390)
    Close Grip Bench vs minis - 3RM - stopped at 285 (PR)
    Dead Bench (Comp Grip) - 8 x 1 - 295 at 1 min interval
    Tbar Row - 3 x 10 - 180
    Dead Hang Wide Pullup - 3 x 6
    Rope Pushdown - 3 x 15 - 180
    BB Curl - 3 x 10 - 95
    Side DB Raise - 2 x 20 - 35
    Hanging Leg Raise - 3 x 8 - 20 lb chain attached to each ankle
    Last edited by BloodandThunder; 11-03-2011 at 11:26 AM.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  21. #496
    Dr. Subtotal
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    11-2-11
    PM BW 216.75

    Walking x 40 mins
    SS Cardio x 30 mins

    Upper Extra Work
    Pushups - 2 x 20
    Avg Band Pushdown - 3 x 30
    Monster Mini Pull Apart - 2 x 25
    Monster Mini Face Pull - 2 x 20
    Monster Mini 1 Arm Row - 2 x 20 each
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  22. #497
    Dr. Subtotal
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    11-3-11
    PM BW 214.25

    SE Lower
    Competition Squats - 3 x 6 - 405
    FS Andersons (bar at navel) - 8 x 1 - 235 (10 s hold at top, 60 s rest)
    4" Conventional Block Pull - 1 x 3,3,3,3,3 - 315, 365, 415, 465, 515
    Cambered Bar GM - 1 x 8,8,8 - 135, 185, 235
    GHR - 3 x 8 - 45 plate on chest
    Side DB Oblique Bend - 2 x 12 - 120 each side

    Focusing on crushing my erectors on SE/ME day. The Front Squat Andersons work the torso, explosiveness, and driving my quads in the hole of the squat.
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  23. #498
    Dr. Subtotal
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    11-4-11
    PM BW 212.25 bout 2 hrs sleep
    DE Upper
    Speed Bench - 9 x 3 - 190 vs. minis (3 grips)
    Strict Standing Press - 1 x 5,5,5 - 155, 165, 175
    DB Bench - 1 x 12, 9.5, 9 - 120s
    DB Rolling Extension - 3 x 10 - 60s
    1 Arm Hammer Curl on Preacher Bench - 3 x 10 each - 35
    Wide Dead Stop Pullup 2"Bar - 3 x 5
    1 Arm Hi CSR - 3 x 12 each - 3 pps
    Pallof Hold - 3 x 30sec each side - 45
    Rev Hyper - 2 x 15 - 90
    Trample the weak, hurdle the dead
    http://www.wannabebig.com/forums/sho...d.php?t=132318

    Satisfaction is the Death of Desire...

  24. #499
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Ann Arbor, MI
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    1,998
    2 hours of sleep...holy christ. LOK'TAR!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  25. #500
    THE 800 QUEST NickAus's Avatar
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    Just re-watched the vid, looked great actually!!

    Not sure how I missed it but I did not know your name was Nick........strong name!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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