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. #251
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    Cycle 2 Wave 2 Squats

    Squats
    165 x 3
    190 x 3
    215 x 8 est. max = 273
    Here's a video of my last set of squats:


    I taped the earlier sets and realized one thing really quickly. I've been going to about 2 inches above parallel So, while I'm still happy about last weeks squats its not apples to apples comparison. I did look at my log to see wha I did the first time that I squatted to this particular paint can and it was 195 x 11 with an est. max of 266. So still an improvement.

    Any and all comments are welcome as always. What I got was:
    Depth is good (I hope) now.
    Need to get my chest up
    Need to get my head

    ATG Squats without belt or wraps
    105 x 5 RPE-7
    105 x 5 RPE-7

    Bottom position RAW squats
    105 x 3 RPE-10
    This were weird. Not sure where to start. I set the pins to about 2 inches below parallel. This made it really hard to get set up.

    GMs
    very little x 8 reps x 3 sets

    CoC Trainer Grip
    Did 3 sets of all out reps until I reached an RPE of 9
    Right Hand - 20 reps, 19 reps, and 7 reps
    Left Hand - 14 reps, 11 reps, and 4 reps
    Had a really long break b/t the 1st and 2nd set. I'm working at home so something came up b/t sets; damn work

    Ab wheel (on my knees)
    2 sets of 5 reps
    The first was an RPE-8 and the second was RPE-10
    Happy with these for two reasons:
    1. First time I haven't skipped ab work in a while
    2. Last time I did these on my knees I had to do negatives. Apparently you really do get a lot of ab work out of squatting and deadlifting

    Suggestions on what accessory work to do for squats is always welcome.

    thanks,
    Last edited by StLRPh; 03-17-2010 at 04:07 PM.
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  2. #252
    Moderator Off Road's Avatar
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    Nice job. Stand farther in front of the bucket so you have to sit back more.
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  3. #253
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    Sounds good. Is the bar position OK?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  4. #254
    WBB Team Captain Coke's Avatar
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    Nice job for both days, including the squats. It would be a good idea for you to add lunges into the mix, they are a great help with leg development.
    Last edited by Coke; 03-17-2010 at 03:34 PM.

  5. #255
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    Quote Originally Posted by CoCoa View Post
    Nice job for both days, including the squats. It would be a good idea for you to add lunges into the mix, they are a great help with leg development.
    **in my best whiny voice** but I hate lunges...

    Probably a really good idea Dammit
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  6. #256
    Moderator Off Road's Avatar
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    I suck at form advice, hopefully somebody else will chime in. Your first few reps look good, but your last couple of reps start to get a little "bent-over." This correlates to you looking down at the floor. Try keeping your focus out in front of you, maybe put a sticky note on the wall to look at. But I think you already mentioned this, so just reminding you
    Last edited by Off Road; 03-17-2010 at 05:43 PM.
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  7. #257
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    Lunges are good advice. Bulgarian split squats as well.

  8. #258
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    Quote Originally Posted by john o View Post
    Lunges are good advice. Bulgarian split squats as well.
    This is a conspiracy to get me to do things I don't like.

    When Coke mentioned lunges I immediately thought split squats. I have more stability on them and since I train alone I won't be embarrassed by the pathetically low weight
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  9. #259
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    I have to "third" the lunges. I've always thought they helped my lower body strength and had good carryover to squats. As far as your form, I thought it looked pretty good. You could stand to sit back a bit more, and you did get a little bent over towards the end, but when it's a max (weight or reps) it's not really always gonna be pretty. One thing you could focus on is driving up with your hips. That mental cue seems to help me. I have the same problem, though.

  10. #260
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    Quote Originally Posted by jbrin0tk View Post
    I have to "third" the lunges. I've always thought they helped my lower body strength and had good carryover to squats. As far as your form, I thought it looked pretty good. You could stand to sit back a bit more, and you did get a little bent over towards the end, but when it's a max (weight or reps) it's not really always gonna be pretty. One thing you could focus on is driving up with your hips. That mental cue seems to help me. I have the same problem, though.
    Thanks Jesse. Looks like I have a new accessory exercise for squat day.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  11. #261
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    Nice work in here! Good stuff in your squat and deadlift video. Where did you get those spotters for the squatting? I don't have a rack, so I'm looking for something to use as spotters, just in case I fail and I was thinking about saw horses. Are your's adjustable? I'll be sure to keep following your log.

  12. #262
    Get Some! KoSh's Avatar
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    Lunges hurt and suck... But they work :P
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
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  13. #263
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    Quote Originally Posted by gatorman2k6 View Post
    Nice work in here! Good stuff in your squat and deadlift video. Where did you get those spotters for the squatting? I don't have a rack, so I'm looking for something to use as spotters, just in case I fail and I was thinking about saw horses. Are your's adjustable? I'll be sure to keep following your log.
    Pillars of Power from Ironmind. Got them second hand. They're adjustable in about 2 inch increments. BTW, thanks for stopping in and checking my log.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  14. #264
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    Quote Originally Posted by KoSh View Post
    Lunges hurt and suck... But they work :P
    Isn't that always the case?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  15. #265
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    Quote Originally Posted by StLRPh View Post
    Isn't that always the case?
    Yeah, but lunges are the bane to my existence. Other exercises hurt and suck, but not like lunges.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  16. #266
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    Quote Originally Posted by StLRPh View Post
    Pillars of Power from Ironmind. Got them second hand. They're adjustable in about 2 inch increments. BTW, thanks for stopping in and checking my log.
    Thanks for the info. I'm going to check them out.

  17. #267
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    Damn man, nice squats! The whole workout looks great... every time I check in I am impressed with the work you are doing... you can crank out some reps for sure! Have you tried a wider stance too? Looks like you can do the closer stance pretty well, I'm just wondering because you pull so well sumo, maybe you would squat better that way too? I agree with everyone, lunges freakin' suck, but yeah they do help. Great looking stuff and keep the videos coming!

  18. #268
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    Quote Originally Posted by Athos View Post
    Damn man, nice squats! The whole workout looks great... every time I check in I am impressed with the work you are doing... you can crank out some reps for sure! Have you tried a wider stance too? Looks like you can do the closer stance pretty well, I'm just wondering because you pull so well sumo, maybe you would squat better that way too? I agree with everyone, lunges freakin' suck, but yeah they do help. Great looking stuff and keep the videos coming!
    Thanks for the input. I tried with a real wide stance when I first started and it was really uncomfortable but at that time sumo deads felt the same...so that's definitely something to try next week. I'm also going back to the knee sleeves at least for a little while. I think I've changed too many variables with the squat and it's hard to gauge progress.

    I'm doing my OH Pressing work tomorrow and deadlifting on Sunday!

    And BTW, I'm still sore from that damn AB Wheel. They're just as bad as lunges
    Last edited by StLRPh; 03-19-2010 at 07:54 PM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  19. #269
    Senior Member Clover's Avatar
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    Workouts are looking good dude. Wish I could comment on the squat form but I'd probably make it worse lol. I just do what feels right.

  20. #270
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    Quote Originally Posted by Clover View Post
    Workouts are looking good dude. Wish I could comment on the squat form but I'd probably make it worse lol. I just do what feels right.
    Thanks. They feel pretty good so I must be going in the right direction.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  21. #271
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    Haha, the ab wheel is killer. I use it a lot. I could barely do 4 or 5 at first, but can now do sets of 10 no problem, and even one standing ab wheel. Definitely a great ab movement.

  22. #272
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    Cycle 2 Wave 3 OH Press

    OH Press
    85 x 5
    95 x 3
    105 x 10 est. max 139.97 (PR by 0.01 )

    Rows w/ 2in thick DBs
    65 x 16 rt hand, 14 left hand
    65 x 9 w/ each side
    65 x 8 rt hand, 6 left hand
    Decided to do these a little different. Did as many reps as possible while keeping the RPE at 8. Kind of fun and interesting. Also, cool to have the effort stay the same but the reps change.

    Push Press
    125 x 3 RPE-7
    125 x 3 RPE-7
    125 x 3 RPE-8
    125 x 3 RPE-8
    125 x 3 RPE-9
    Reps stayed constant on these but I kept adding sets until the RPE exceeded 8. Once again lots of fun and a nice way to self-regulate.

    Big day tomorrow. Going for 10 reps with 270 Deadlifts!
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  23. #273
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    Nice work man! Good job implementing RPE with 5/3/1.

  24. #274
    powerlifter in training Liftersize's Avatar
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    what is rpe?
    Current Stats: 6'1 185
    Deadlift 480 Bench 280 Squat 365 Raw Total: 1,125
    Front Squat 295
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  25. #275
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    Quote Originally Posted by gatorman2k6 View Post
    Nice work man! Good job implementing RPE with 5/3/1.
    Thanks gator. I really enjoyed Mike T's RTS book and I think I learned more from that book than just about everything else I read. It also did a really good job of putting things into context so that I could get a better idea of the theory and reasoning behind what the more advanced guys are doing.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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