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
    Wannabebig Member poopoo333's Avatar
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    poopoo333 PL log

    I am going into week 11 of my 14 week training cycle right now. It is set up like this:

    Sunday-ME bench
    Monday-5/3/1 deadlift (I was doing the C/P DL routine, I finished it on week 9)
    Tuesday-Off
    Wednesday-DE or RE bench
    Thursday-Ed Coan's peaking cycle for squats
    Friday and Saturday-Off

    My last meet I went 515/310/475 for 1300@198 on 10/3/09

    I am moving up to the 220s, I will be competing bench only on 2/13/2010 and full power on 3/27/2010

    Goal for 2/13: 350 bench
    Goal for 3/27:1475 total

    Here is my last few workouts:

    Today: ME Bench

    Rotator Warm up

    Close Grip Bench Press-135x10, 135x5, 185x5, 205x5, 225x3, 250x3, 275x3, 300x1, 320x1 (PR), 330x1 (PR)...last week I missed 325

    add 2 board (reg grip)-275x5, 285x5, 285x5

    Laying DB extensions (where DBs touch opposite side of chest)-25x20, 35x15, 35x15

    Decline Bench-205x10, 185x20

    Incline Bench-135x20, 155x10, 155x9

    Seated DB laterals-2x15 with 25s

    Rotator Work

    V Bar pushdowns-70x100

    ------------------------
    Today: Wave 1, 5/3/1 deadlift

    Warmups with leg swings and stuff

    Deadlifts-135x5,225x4,315x5,365x5,405x8 (PR)..didn't get my 10, but it doesn't help I haven't done a working set of deadlifts over 3 reps since April or so

    T Bar Rows-2 platesx12, 3 platesx10, then 3x8 with 4 plates, maybe 3x10 I don't remember

    WG lat pulldowns-3x12 with 140 lbs

    Underhand lat pulldowns-210x8 drop 130x8 drop 100x8

    Hyperextensions-3x10, last 2 sets with 25 lb plate

    Weighted Abs
    ---------------------
    Today: DE Bench

    Bench against doubled up minis-135x3, then 8x3 with 160, 4 sets reg grip, 2 sets close, 2 sets wide

    Incline DB Bench-70x12, 60x15, 50x20

    Rope pushdowns alternating with standing cable curls- Alternated back and forth non stop until I completed 5 sets on each exercise, did 12 reps per set.

    2x15 rear delts
    ----------------------
    Today: Squats, week 10 of 14

    Leg swings to warm up

    Squats- barxwhatever, 135x5, 225x3, 315x2, 405x1, 405x1, 495x3, 495x3 (PR)

    Leg Press-2x30 with pps

    Leg extensions-70x50 drop 55x25

    weighted abs, calves, adductor and abbductor machines

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  3. #2
    Wannabebig Member poopoo333's Avatar
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    Today: ME Bench

    Rotator Work

    Bench-barxwhatever, 135x8, 135x5,185x3

    Add 1 board-225x5, 250x5, 275x3, 300x2, 315x2,335x1, 350x1 (PR)

    CG Floor Press-225x5, 245x5, 245x5 (PR)

    Seated OH DB extension-75x10,90x10,90x10

    Incline bench-135x20, 135x20, 135x20

    Seated DB shoulder press-60x8, 60x8, 60x8

    V bar pushdown-70x100

    Rotator Work

    ....I was just not there today. I had a poor diet the past 4 days, eating junk, etc. I definitely felt the effects of that today. Even though I hit PRs, I felt like I was just going through the motions. The rest of the week will be better.

  4. #3
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    Nice lifting, it always feels good to hit a bunch of PRs.

  5. #4
    Wannabebig Member poopoo333's Avatar
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    Quote Originally Posted by nickp8 View Post
    Nice lifting, it always feels good to hit a bunch of PRs.
    Yes it does!


    Today: Wave 2 5/3/1 deadlifts

    Deadlifts-warmup to 335x3, 385x3, 430x7 (PR) ... crazy how I barely got 405x8 last week

    One arm DB rows-2x10 with 105

    Seated cable rows-3x10 with 210

    WG Lat pulldowns-3x10 with 150

    HS iso low row-2ppsx10, 3ppsx10,3ppsx10

    Hyperextensions- 3x10


    We got new hammer strength equipment in today...we are also getting another DB rack, new bars, 100 lb plates, etc... YMCA rules

  6. #5
    Wannabebig Member poopoo333's Avatar
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    Today: RE bench

    Flat Bench-135x10, 135x8, 185x8, 225x8, 245x3, 275x8 (PR), 225x15 (PR)

    Flat DB Bench-105x7, 85x9, 50x30

    Rope pushdowns-100x20, 110x20, 120x20

    DB laterals ss DB front raises-20x10 ss 20x10, 30x10 ss 30x10, 30x10 ss 30x10

    Rear delt db flys ss BB Shrugs-20x15 ss 135x15, 20x15 ss 225x15, 20x15 ss 315x10

    Forgot to do biceps, I might do them after squats tomorrow.

  7. #6
    Wannabebig Member poopoo333's Avatar
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    Today: Week 11 Squats

    Let me just start off by saying today sucked, things felt heavy. I had an off day today, and even though I PR'd and hit the prescribed reps, today just felt off. I am using knee wraps for the next 4 weeks to finish out this training cycle. I added wraps at 405 today because I haven't had them on in awhile.

    Squats-135x5,5, 225x5, 315x3, 405x2, 475x1, 515x2, 515x2 (PR)

    4 sets leg press

  8. #7
    Wannabebig Member poopoo333's Avatar
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    Haven't updated.... but here is the past workouts

    12/27:
    Today: ME bench

    Bench-barxwhatever, 135x6, 185x6

    one board-225x5,250x5,275x3,300x3,315x1, 340x1...EASY, 360xfail

    CG floor press-225x5, 250x5, 250x5 (PR)

    Tate presses, 35x12, 40x10, 40x10

    Incline bench-140x20, 140x20, 140x14

    Front plate raises-3x12 with 45 lb plate

    100 reps on v bar pushdowns with 70 lbs

    -------------------------------------------------------------

    12/28

    Today: Wave 3 5/3/1 deadlifts

    Deadlifts-warmup to 365x5, 405x3, 455x5 (PR)

    3x8 underhand chin ups

    HS iso lateral row-1ppsx20, 2ppsx12, 3ppsx10 drop 2ppsx10 drop 1ppsx10

    Hammer curls-30x10, 40x10, 50x10, 60x10, 30x20, 20x15
    ----------------------------------------------------------

    12/30

    Today: RE Bench

    Bench-barxwhatever, 135x12, 185x10, 225x20 (PR)

    Decline Bench-3x10 with 225

    Seated overhead DB extension-85x10, 105x8, 50x30

    Something similar to DB rolling extensions-30x20, 35x10

    Bent over laterals-3x15 with 25lbs

    BB Shrugs-2x20 with 225

    DB Curls-30x20, 40x12, 40x12
    ----------------------------------------------------------
    12/31

    Today: Max squat test

    Squats-barxa million, 135x5, 225x5, 315x3, 405x1, 475x1, 520x1 (PR), 545x1 (PR), 315x10

    ...just used a belt and some knee sleeves

    3x10 hyperextensions

    2x9 GMs with 135

    Done.

    Ok, so I treated squats like it was a meet. I smoked 475, 520 was easy as hell, and 545 my form kind of broke down getting out of the hole but I arched my back hard and was able to make the lift. My goal for 3/27 is a 555 squat, and I just hit 545 on 12/31, so I should be able to put 10 more pounds onto my squat. Last weeks squats was definitely an off day since I struggled with 515 with wraps. No more wraps for me for awhile.
    ---------------------------------------------------------------
    1/3

    Today: Max bench test, chest

    Bench-barxwhatever, 135x5, 135x5, 185x3, 225x3, 250x1, 275x1, 315x1, 340x1, 350x1 (PR), 275x5, 225x15

    Flat DB Bench-80x20, 100x10 drop 60x12 drop 40x12

    Incline bench-135x10, 185x6 drop 135x8 drop 95x15

    Cable Crossovers..high to low superset low to high non stop- 50x15 ss 50x15 ss 40x15 ss 40x15 ss 30x20 ss 30x20

  9. #8
    Wannabebig Member poopoo333's Avatar
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    I am taking this week off and resuming training on Sunday. I will be prepping for the March 27th Beau Moore Classic.

  10. #9
    Wannabebig Member poopoo333's Avatar
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    Day 1 of training cycle

    Today: ME Bench

    Rotator Warm up, 50 jumping jacks, 20 push ups

    Pause Bench against doubled up monster minis-barx5, 95x5, 115x5, 135x5, 185x3, 225x3 (3rd rep was touch n go), 235x2, 245x1, 250x1 (This is my PR, never done this movement before)

    Floor Press-225x5, 245x5, 245x5

    Incline DB Bench-70x10, 80x10, 80x10

    Reverse Grip Pushdowns-110x10, 130x10, 150x10

    HS iso lateral row-2ppsx10, 2pps+25x10, 3ppsx10, 3ppsx10, 3pps+25x10

    Standing DB laterals ss OH BB shrugs- 25x10 ss 225x10, 25x10 ss 225x10, 25x10 ss 225x10

    3x20 cable crossovers with 45 lbs, 100 rep v bar pushdowns with 70 lbs, rotator cool down

    Post workout recovery is:
    Foam Rolling
    Icing elbows and shoulders
    Contrast shower

  11. #10
    Wannabebig Member poopoo333's Avatar
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    Day 2 of training cycle

    Today: Day 1 of Smolov Base Mesocycle

    Squats-4 sets of 9 with 365 lbs

    BB Curls-45x5, 3x8 80 lbs, 90x5, 95x2x2, 100x1

    Squats sucked today...very sore right now, and I get to do 5x7 with 390 on Wednesday. First set of 365 was at 1:46, and I got into my car to leave at 2:45ish

    Eating post workout meal now, going to take a contrast shower, stretch, and foam roll before work.

  12. #11
    Wannabebig Member poopoo333's Avatar
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    Day 4 of training cycle

    Today: Smolov, Day 2

    I could barely walk yesterday or this morning. Walking on campus at school was horrible. Walking into the gym was tough without looking funny. I could barely hit depth without being majorly uncomfortable with the bar. Then something funny happened....all my soreness went away right before my first working set after my warmups.


    Squats: barx15, barx15, 135x3, 225x2, 315x1, 5 sets of 7 with 390.

    BB Curls-45x5, 3x8 80 lbs, 90x5, 95x2x2, 100x1

    I have not yet struggled with a rep on Smolov.... yay
    Squats cure sore legs.

    But my legs are sore again now that I am done squatting.... off to work in 20 minutes.

    Post workout recovery:
    Contrast shower and stretching

  13. #12
    Wannabebig Member poopoo333's Avatar
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    Day 5 of training cycle:

    Today: DE Bench

    Bench-barx10, 135x5, 135x5, 8x3 with 190 lbs, 4 sets reg grip, 2 sets close, 2 sets wide

    Close Grip Bench-225x8, 235x8, 235x8, 240x8

    Flat DB Bench-60x15, 65x15, 60x10, 40x30

    V Bar pushdown (on single pulley)-70x15, 70x15, 50x20

    Chin ups-5,5,3,3 ..wow I have to get better at these

    Underhand lat pulldown-140x15

    Seated DB shoulder press superset DB shrugs-50x10 ss 50x20, 50x10 ss 50x20, 50x10 ss 50x20

    Bent over DB laterals-30x10, 40x10, 40x10

    shoulder dislocationsx10

    Easy day today, didn't struggle with anything.

    Post workout recovery: contrast shower on upper body

  14. #13
    I Wanna Be Strong(er)
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    I didnt know you post here!

    Looking strong as always..
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  15. #14
    Wannabebig Member poopoo333's Avatar
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    Quote Originally Posted by SmallnWeaK View Post
    I didnt know you post here!

    Looking strong as always..
    Yep, I post here, at the forvm, and on bodybuilding.com

  16. #15
    Wannabebig Member poopoo333's Avatar
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    Day 6 training cycle

    Today: Smolov, day 3

    Squats- 7 sets of 5 with 415, EASY

    BB Curls-45x5, 3x8 80 lbs, 90x5, 95x2x2, 100x1


    Today was awesome. I don't even feel like I just squatted right now. I didn't struggle with one rep, and I can feel my form is improving heaps and bounds for some reason. I don't loose form or get loose at all on any rep.

  17. #16
    Wannabebig Member poopoo333's Avatar
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    Day 7 of training cycle

    Today: Smolov, day 4

    Squats-10 sets of 3 with 440 lbs

    I am getting really used to all of this squatting, I don't even feel like I squatted today. I only had trouble with one rep, and that was on set 7 I think. The 2nd rep wasn't so smooth because my form broke down a little bit just for that one rep. All the other reps felt fine.

  18. #17
    WBB Team Captain Coke's Avatar
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    Wow man, training program is killer!!

  19. #18
    Wannabebig Member poopoo333's Avatar
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    Quote Originally Posted by CoCoa View Post
    Wow man, training program is killer!!
    Yeah, just trying to get this squat up to 600.


    Day 8 of training cycle

    Today: ME Bench

    Decline Bench-135x5, 185x5, 225x5, 250x5, 275x3, 300x2, 315x1, 340x1, 355x0.... It felt too heavy coming down so I just told my spotter to take it instead of straining for a failed lift, 275x3 ..this is my first time going heavy on decline bench and I suck at it. So 340 is my decline PR but I will probably never try to beat it again

    3 board press-275x5, 285x5, 295x5, all easy

    Flat DB Bench-70x10, 80x10, 90x10

    Tate Press-30x12, 40x12, 50x12

    HS iso lateral row-5x10 with 2pps

    Standing front DB raise ss upright row with 45 lb plate- 20x10 ss 45x10, 3 supersets

    100 rep pushdown with v bar (70 lbs on double pulley)
    3x20 low to high cable crossovers with 35-40 lbs
    shoulder dislocationsx10


    Decline bench is lame, will not use it for a ME bench variation again.

  20. #19
    Wannabebig Member poopoo333's Avatar
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    Day 9 of training cycle

    Today: Smolov, day 5

    Squats-4 sets of 9 with 385.

    BB curls-4 sets of 9 with 90 lbs

  21. #20
    WBB Team Captain Coke's Avatar
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    Good job for both days bro.

  22. #21
    Wannabebig Member poopoo333's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good job for both days bro.
    Thanks.

    Day 11 training cycle

    Today: Smolov, day 6

    Squats-barx5, barx5, 135x3, 225x2, 315x1, 5 sets of 7 with 410

    BB curls-5x7 with 95 lbs

    Some squat notes:
    Squats were easy as hell today. 1st set felt like feathers, 2nd set and 3rd set was fine, 4th set I kind of just jumped into it and it felt a little difficult, and the 5th set was perfect. By perfect I mean every rep was easy, and as deep as I could go. On the 2nd set, the 7th rep messed me up. I basically lost concentration and lost tightness down in the hole, and somehow while I was just sitting there with the weight on my back I tightened back up and squatted the weight up no problem.

  23. #22
    WBB Team Captain Coke's Avatar
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    Props on those squats, 5 sets of 7 with 410 is no joke.

  24. #23
    Wannabebig Member poopoo333's Avatar
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    Quote Originally Posted by CoCoa View Post
    Props on those squats, 5 sets of 7 with 410 is no joke.
    Thanks man, next week the weight will be higher!

    Day 12 of training cycle

    Today: DE bench

    Bench against doubled minis-8x3 with 160, 3 sets reg grip, 3 sets CG, 2 sets wide grip...everything was very fast

    Pause Bench-225x10,205x10,185x10

    Incline DB bench-55x12, 55x12, add mini band around back..55x12

    DB Kickbacks-3x15 with 25 lbs

    WG lat pulldowns-150x8, 150x8, 150x8, 150x8, 100x20

    Seated DB shoulder press-60x8,60x8,70x8

    Shrugs holding 45 lb plate-3x15

    Bent over DB laterals-3x10 with 30 lbs

    Did not really come close to failure on any of these lifts. Everything felt pretty easy.. but my chest actually got fatigued during the pause bench. I had a crazy chest pump today during the pause bench and incline DB bench.

  25. #24
    Wannabebig Member poopoo333's Avatar
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    Day 13 of training cycle

    Today: Smolov base meso, day 7

    Squats-7 sets of 5 with 435 lbs

    BB Curls-7 sets of 5 with 100 lbs

  26. #25
    Wannabebig Member poopoo333's Avatar
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    Day 14 of training cycle

    Today: Smolov base meso, day 8

    Squats-10 sets of 3 with 460

    BB Curls-10x3 with 105

    Not gonna lie, squats were pretty hard today.

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