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
    Lifting junkie. AKMass's Avatar
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    500 lbs!!! ....Er posts. (Wendler's 5-3-1)

    Alright I've decided I've been here too long to not have a journal. Two years and 500 posts ago I joined WBB at 140 lbs and I'm guessing a 400lbs in the big three. Fast forward to now and I'm 170 lbs with an estimated big three total of 780. Still pretty pathetic, but I'm making progress.

    Over the past two years I've tried a few different "programs" if you will. Starting out with BGB (baby got back), then switching to SS (starting strength), and most recently to a program similar to what Berfles uses (basically the big three + military press + accessory work). I probably switched back and forth a few times in the past two years, and tried garbage routines for a week or two, but the three listed took up the bulk of the time.

    Not surprisingly, my goals at this point are to get bigger and stronger. Specifically, a 500 lb deadlift, 405 squat, and 315 bench. Before I go any further, my current stats are:

    Height: 5'10"
    Weight (already mentioned above, but): 170 lbs.

    Bench press: 225
    Squat: 250
    Deadlift: 305

    I bought and read through Wendler's 5/3/1 book the other day, and started the Boring but Big routine yesterday. You might notice that if you calculate out what the lifts should be, they don't quite line up with what I have listed as my maxes. This is because Jim recommends starting with a max lighter than what your true max is, in order to progress longer. He recommends using 90% of your max, but I went a little lighter for Squat and Bench (since they are estimated and haven't been tested recently).

    In addition to Jim's program (or as part of, rather), I'm starting hill sprints to keep my conditioning in check. I'm going to take this REALLY slow, since I've tried before, and quit because I took it too fast. Anyway, here's last nights workout:

    Warmup:
    Deadlift- 110x5, 140x5, 165x3

    Work sets:
    Deadlift-180x5, 210x5, 235x4 (for the past month or so I've been using a strap on my left hand only due to injury, today was the first day without, so I failed on the last set...****ty way to start, but hopefully my grip strength will improve quickly)

    Accessory work:
    Deadlift- 115x10 (5 sets)
    Chins- BWx5 (3 sets, supposed to get 100 reps I think but that was laughable, deads killed me, and I still had hill runs to do)

    So after that I went to a local park and ran my hills:

    5x50 yards, very slight incline.

    Tonight: Benching...
    Last edited by AKMass; 01-09-2010 at 12:25 PM.
    5'10"
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  3. #2
    Lifting junkie. AKMass's Avatar
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    Tonight's workout went well:

    Warmup:
    Bench- 75x5, 95x5, 115x3

    Work sets:
    Bench- 125x5, 140x5, 160x7

    Assistance:
    Bench- 75x10 (5 sets, too easy, move up next week)
    One arm DB rows- 40x10 (5 sets, again too easy)

    Tomorrow is an off day, but I'm going to get some more hill sprints in. Should be fun, high of 29 degrees, woo!!
    5'10"
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  4. #3
    Lifting junkie. AKMass's Avatar
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    Easy day today. Legs are still a little sore from deadlifting. Watching the roomies dog, so I took him out back and did some sprints. 4x 20 secs, flat incline. Resting up for squats or shoulders tomorrow. Hmm, guess I left out my diet. Normally consume 3000-4000 calories:

    1/2 gallon of milk
    2 planters big nut bars
    2 servings opticen
    1 serving nitrean
    Novus bar
    Lunch is meat/veggies/bread, varies from day to day. Also lately I've been switching out an opticen serving with a meat dish and some soup. My roomie got a slow cooker for christmas, and I bought $100 worth of meat from Costco on sunday, so I'm set for a bit.

    So far today I've eaten:
    Novus bar
    2 planters big nut bars
    1 cup milk
    1 serving nitrean

    Planning on making Dracoy's Protein pudding:
    http://yanyanxu.com/2009/07/13/protein-pudding-recipe/

    as well as ThomasGs protein pancakes today as well:
    http://www.wannabebig.com/forums/sho...d.php?t=132519

    Then I'll eat some soup and slow cooked beef. Yum!
    5'10"
    180

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  5. #4
    WBB Team Captain Coke's Avatar
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    Off to a fine start man, good luck with your goals.

  6. #5
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by CoCoa View Post
    Off to a fine start man, good luck with your goals.
    Thanks CoCoa!

    Squat day today (all squats are ATG):

    Warmup:
    Squats- 90x5, 110x5, 130x3

    Work sets:
    Squats- 155x5 (I accidentally looked at week two, should have been 140, whoops!), 140x5, 185x7

    Assistance:
    Squats- 95x10 (5 sets)
    Dips- BWx5 (5 sets, should have done sets of ten, but my shoulders still felt a little beat from bench day)

    I thought the gym was closed tomorrow, but apparently not! I'll go with shoulders tomorrow. Oh ya, tried Dracoy's protein pudding and strawberry ice cream yesterday. Pudding was so-so, better than a regular shake, but very very thick, almost like cheesecake. Maybe I"ll add more milk next time. The ice cream was freakin delicious though! I couldn't believe there was cottage cheese in it! Didn't get around to ThomasG's whole wheat pancakes, but I'm gonna go make them now, I'm starving...

    Well, here's wishing everyone a safe and happy new year! Hopefully I'm not too hung over to work out tomorrow, heh heh.
    5'10"
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  7. #6
    Lifting junkie. AKMass's Avatar
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    Hope everyone had an awesome new year, I did! Was almost too hung over to go to the gym this morning, but I made it:

    Warmup:
    Military Press- 50x5, 60x5, 70x5

    Work sets:
    Military press-85x5, 95x5, 100x9 PR!

    Assistance:
    Military press- 50x10 (5 sets)
    Preacher curl- 25x10 (4 sets), 35x10


    I didn't know what to do for my second assistance exercise, so I just did biceps for fun since I haven't trained them directly in over a year. Shoulders were tired today, partially from dips yesterday, and partially from not enough sleep/alcohol. Oh well, totally worth it! I think 2010 is gonna be a good year...
    5'10"
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  8. #7
    Lifting junkie. AKMass's Avatar
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    Oh, also, I tried the pancakes yesterday, they were great! I didn't even put syrup on a couple of them...They were pretty sweet already. I need to try some new food today though... Hmm...
    5'10"
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  9. #8
    I Wanna Be Strong(er)
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    Quote Originally Posted by AKMass View Post
    Hope everyone had an awesome new year, I did! Was almost too hung over to go to the gym this morning, but I made it:

    Warmup:
    Military Press- 50x5, 60x5, 70x5

    Work sets:
    Military press-85x5, 95x5, 100x9 PR!

    Assistance:
    Military press- 50x10 (5 sets)
    Preacher curl- 25x10 (4 sets), 35x10


    I didn't know what to do for my second assistance exercise, so I just did biceps for fun since I haven't trained them directly in over a year. Shoulders were tired today, partially from dips yesterday, and partially from not enough sleep/alcohol. Oh well, totally worth it! I think 2010 is gonna be a good year...
    Nice PR there boss..

    You didnt know what to do?
    I thought you have the book lol,he has a few templates in there for assitance stuff..

    Mills,dips,chins would of been good..
    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

  10. #9
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by SmallnWeaK View Post
    Nice PR there boss..

    You didnt know what to do?
    I thought you have the book lol,he has a few templates in there for assitance stuff..

    Mills,dips,chins would of been good..
    Thanks!

    I do have the book, I just didn't look up the assistance work before I left for the gym. Dips and chins are great, but I use them as assistance other days of the week, and I try to keep each movement to once a week.
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  11. #10
    WBB Team Captain Coke's Avatar
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    No doubt, the best is yet to come in 2010...nice job for both days.

  12. #11
    Lifting junkie. AKMass's Avatar
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    Not much to update on... Caught a cold, probably from New Year's. Oh well. Didn't do much this weekend except a couple hours of snow shoveling, and lots of eating! Deadlifts tomorrow as long as I'm not deathly ill. Maybe even then, haha.
    5'10"
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  13. #12
    Wannabebig Member
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    Keep up the good work dude.

  14. #13
    Lifting junkie. AKMass's Avatar
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    Thanks beast! Rough day today, I'm sick as a dog. Still got into the gym though:

    Warmup:
    Deads- 110x5, 140x5, 165x3

    Work sets:
    Deads- 195x3, 220x3, 250x5 (PR I think)


    Frustrating because my grip still sucks for deads. My legs can handle a ton more, but my grip just isn't there. I had to reset after the 4th rep to get the last one. Maybe I'll do some grip work with my sprints on off days. I skipped assistance today (sigh), felt too run down. Hopefully I can get some in tomorrow, bench day! Well, off to bed for me.
    5'10"
    180

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  15. #14
    Wannabebig Member
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    What did the guys at WBB recommend that you do at WBB when you first stepped foot in there dude? I read an article called "advanced system for beginners" by Louie but the guys on there were squatting 600 pounds. I am curious as to what this introduction phase is.

  16. #15
    Lifting junkie. AKMass's Avatar
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    Umm when I first started here? I think BGB (Baby got back), and SS (Starting Strength). Both are great, but I went with BGB for the first year or so.

    If you're asking what my current routine is, it's Jim Wendler's 5/3/1. Here's the link to the ebook:

    http://www.flexcart.com/members/elit...d=370&pid=2976

    Hope that answers your question!
    5'10"
    180

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  17. #16
    Lifting junkie. AKMass's Avatar
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    Well I felt much better today than yesterday:

    Warmup:
    Bench- 75x5, 95x5, 115x3

    Work sets:
    Bench- 130x3, 150x3, 170x6

    Assistance:
    Bench- 80x10 (5 sets)
    Dips- BWx10 (5 sets)


    Much needed day off tomorrow, hopefully I can get over this cold finally...
    5'10"
    180

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  18. #17
    Lifting junkie. AKMass's Avatar
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    Off day yesterday...

    Back at it today!

    Warmup:
    Squats- 90x5, 110x5, 130x3

    Work sets:
    Squats- 155x3, 175x3, 195x6

    Assistance:
    Squats- 95x10 (5 sets)
    Chins: BWx7, x6, x3, x4, x3, x3


    Weighed myself tonight, I'm up to 175.2! Would be awesome to hit 200 lbs this year... Just gotta keep eating.

    Speaking of...Gotta go!

    PS: I'm almost completely over my cold! YESSS.
    5'10"
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  19. #18
    Lifting junkie. AKMass's Avatar
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    Warmup:
    Military press- 50x5, 60x5, 70x3

    Work sets:
    Military press- 85x3, 95x3, 105x7

    Assistance:
    Military press- 50x10 (5 sets)
    Pushups- BWx10 (5 sets)


    Mmmm time for some pizza...
    Last edited by AKMass; 01-08-2010 at 07:06 PM.
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  20. #19
    Lifting junkie. AKMass's Avatar
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    Took the day off yesterday. Had to run some errands and replace my rear brake pads. Today:

    Sprints- 30 secs x 4
    Pushups- BWx10 (3 sets)


    I was lightheaded after the 4 sets of sprints so I went inside. Might have had something to do with the weather (14 fahrenheit outside). Missed out on some assistance this week b/c of sickness so I made it up a little today. Heavy (5/3/1) week starts tomorrow! Curious to see how I'll do.
    5'10"
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  21. #20
    Lifting junkie. AKMass's Avatar
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    Ah, this is where it gets fun I guess:

    Warmup:
    Deads- 110x5, 140x5, 165x3

    Work sets:
    Deads- 210x5, 235x3, 265x5 PR

    Assistance:
    Deads- 125x10 (5 sets)
    Chins- BWx 25 total


    Good god chins are hard... I've put on a good 5 lbs since I started, so I guess they're progressively getting harder, but geez... I can't do more than 7 per set. Hope they get easier soon.
    5'10"
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  22. #21
    Lifting junkie. AKMass's Avatar
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    Ugh, disappointed today:

    Warmup:
    Bench- 75x5, 95x5, 115x3

    Work sets:
    140x5, 160x3, 180x3

    Assistance:
    Bench- 85x10 (5 sets)
    Dips- (BW+5)x10, x10, x10, x9, x6


    Frustrating because I thought I'd get way more reps at 180. Oh well at least I reached my "goal". Also was surprised I failed on weighted dips. I have zero endurance. Day off tomorrow. Must....Rest...
    5'10"
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  23. #22
    Lifting junkie. AKMass's Avatar
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    Ahhh I'm in a better mood. Just had a nice little surprise...Stepped on the scale, and I'm 177 lbs!! Yeah yeah, water weight etc, but I'm only a lb shy of the heaviest I've ever been! I'll post pics soon, this weekend for sure, so I can compare when I hit 190 ish. Can't wait for 180!
    5'10"
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  24. #23
    Lifting junkie. AKMass's Avatar
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    Decent day today:

    Warmup:
    Squats-90x5, 110x5, 130x3

    Work sets:
    Squats- 165x5, 185x3, 205x4

    Assistance:
    Squats- 100x10 (5 sets)
    One arm DB rows- 50x10 (5 sets)
    5'10"
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  25. #24
    lady looking 4 the jack rayba's Avatar
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    Hey,

    I was lookin at your journal on here again...How often do you sprint?...Do you usually do like 4sets of 30 secs?

  26. #25
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by rayba View Post
    Hey,

    I was lookin at your journal on here again...How often do you sprint?...Do you usually do like 4sets of 30 secs?
    Hey rayba! Thanks for stoppin by. I usually sprint 2-3 times a week (normally two). And yes, I'm building up from 4 sets of 30 secs each. Thinking about starting?

    Alright, well I pretty much finished all the hard stuff from the first month of 5-3-1 today. I'll post my initial thoughts after the end of deload week next week. Doubt much will change...So far I freakin love it.

    Warmup:
    Military- 50x5, 60x5, 70x3

    Work sets:
    Military-90x5, 100x3, 110x5

    Assistance:
    Military- 70x10 (5 sets)
    Pushups- BWx15 (5 sets)
    Sprints- 20 incline, 4x30 secs.


    Pics coming soon.
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