The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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. #601
    Moderator Off Road's Avatar
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    I like swings. How much do you think they help the posterior?
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  2. #602
    WBB Team Captain Coke's Avatar
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    That is excellent bro, serious work.

  3. #603
    Senior Member ironwill727's Avatar
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    Thanks guys. Offroad I don't know how much they help but I do feel more explosive on my DL when I incorporate them.

  4. #604
    Senior Member ironwill727's Avatar
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    5/1/11 Log 5s

    Log-
    55x10
    107x6
    137x5
    167x5
    192x5
    212x6

    Strict log-
    147x8
    152x9

    Db side laterals-
    50x8
    50x8

    Db rear delt (1 arm)-
    60x10

    OH bb ext-
    110x10
    120x10
    130x10

    Dec bb pushup-
    1chain x 20
    2chain x 20

    Band pd-
    g x 20
    gx 18

    *Good pump. Rot in pieces bin laden!

  5. #605
    Moderator Off Road's Avatar
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    Quote Originally Posted by ironwill727 View Post
    Thanks guys. Offroad I don't know how much they help but I do feel more explosive on my DL when I incorporate them.
    I am going to throw them in my routine as a switch from doing stiff-legged deadlifts all the time. Thanks.
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  6. #606
    Senior Member ironwill727's Avatar
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    It is a good change of pace and is easier to recover from.


    5/2/11 Squat 5s

    Axle Clean-
    90x3
    135x3
    160x3
    180x3

    Squat-
    140x5
    190x3
    240x4
    285x3
    325x2
    365x5 (belt + wraps)

    SSQ low box-
    155x5
    205x5
    225x5

    BB rollouts-
    130x10
    140x10
    150x10

    Farmers suitcase dl-
    115x6
    135x6

    Prowler-
    140 x 3 x 40ft

    *Was sort of worn down from the last weeks squatfest. Just did the minimum today. On the axle cleans I am doing 3-2-1 instead of 5-3-1 to keep form better and more explosive.

  7. #607
    WBB Team Captain Coke's Avatar
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    Fine back-to-back training days Bill.

  8. #608
    Senior Member ironwill727's Avatar
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    Thanks Terry,


    5/4/11 DE Oh

    Log-
    137 x 8 x 3

    DB row-
    110x6
    125x6
    145x6

    Floor cg press-
    140x5
    190x5
    230x5
    250x5

    Hammer bar curl-
    100x6
    120x6
    140x6

    Tri bar oh ext-
    100x10
    110x10
    115x10

    Facepulls ss standing ab crunch-
    gx20/gx15
    gx20/gx15

    Gripper-
    200x8
    200x9

    *Shoulder was not feeling bench today. I decided my training has gone stale and I needed a change so it is time to make some changes.

  9. #609
    WBB Team Captain Coke's Avatar
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    Good luck with revamping your training man, we all get to a point where things become static.

  10. #610
    Senior Member ironwill727's Avatar
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    Thanks I definately needed a change.


    5/6/11 ME Lower

    18 Inch DL-
    140x5
    230x5
    280x5
    330x3
    380x3
    430x1
    480x1
    530x1
    570x1 (add belt)
    600x1
    630x1 (pr)
    http://www.youtube.com/watch?v=l1eupMUGo8c

    SSQ stepup-
    165x6
    190x6
    215x6

    DB swings-
    75x8
    85x8
    95x8
    100x8

    Suitcase DL- (farmers)
    125x6
    145x6
    165x6

    HLR-
    11
    11
    11

    *Felt like absolute crap today. My nose/throat/chest hurt and I am way congested. Still hit a pr though so that was nice.

  11. #611
    Moderator Off Road's Avatar
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    That's a big 18" pull.
    BTW, I did the swings yesterday and remembered how fun they are.
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  12. #612
    WBB Team Captain Coke's Avatar
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    Beast with those pulls dude.

  13. #613
    Senior Member ironwill727's Avatar
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    Thanks guys. Yeah offroad swings are an nice fun explosive lift


    5/8/11 ME OH



    Log c+p-
    55x5
    107x5
    132x5
    157x5
    187x3
    212x2
    237x1
    257xalmost
    262x1 (10lb pr)
    207x6
    http://www.youtube.com/watch?v=0tjIM_tJniA

    BB rows-
    140x5
    210x5
    280x5 (add straps)
    320x5
    350x5

    Db bench (palms in)-
    85x8
    90x8
    90x10

    Floor db ext-
    50x12
    50+mini x 12
    50+mini x 12

    Lying rear delt db raises-
    20x8
    20x8
    20x8

    *I missed 257 at the lockout and just about blacked out. Then I got angry added 5lbs (262) and smashed it.

  14. #614
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    Quote Originally Posted by ironwill727 View Post
    I missed 257 at the lockout and just about blacked out. Then I got angry added 5lbs (262) and smashed it.
    Damn, that is some huge pressing!!

  15. #615
    Senior Member ironwill727's Avatar
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    Thanks I am getting there.


    5/9/11 Squat 3s 3/5/1

    Seated box jumps-
    3x3

    Squats-
    140x5
    220x5
    280x3
    320x2
    355x1
    390x3 (Belt + wraps)
    430x1
    435x1

    Sandbag lift-
    175x3
    175x3
    175x3

    GHR-
    10
    10
    10

    BB rollout-
    135x10
    145x10
    155x10

    Sled backward (grass)-
    140 x 8 x 50ft (10 sec rest after set)

    *Kinda beaten up from the log the day before but still managed the minimum. My new program is going to incorporate 3/5/1 with some conjugate stuff and strongman. I am going to do some dynamic effort type lift at the start of everyday. One of the reasons I am doing this is becuse 5/3/1 has worked great on my squat and log so I don't wanna abadon that but with doing some heavier singles and sometimes 1rm takes a toll so taking it easier on the 5s week will make sense.

  16. #616
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    Backward sled dragging is brutal.
    Love the sandbag.
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  17. #617
    Senior Member ironwill727's Avatar
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    Trying to get some conditioning and do some diff things offroad.


    5/11/11 Bench 3s

    Cg Bench-
    50x10
    100x5
    140x5
    165x5
    195x3
    230x3
    260x3
    290x3
    305x1
    310x1

    T-bar rows-
    135x5
    180x5
    225x5
    250x5
    270x9

    Db floor press-
    50x12
    60x12
    65x12

    Db hammer curl-
    60x8
    65x8
    65x9

    Band pushdown/Band lat pd
    gx17/gx17
    gx17/gx17
    gx17/gx17

    Prowler-95x5x50ft

    *Started out doing inclines made no difference on my shoulder so I just benched.

  18. #618
    WBB Team Captain Coke's Avatar
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    Big numbers being moved man.

  19. #619
    Senior Member ironwill727's Avatar
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    Thanks except on the bench lol.


    5/13/11 DLs

    Db snatch (thick db)-
    55x3
    65x3
    75x3

    DL-
    140x5
    230x5
    330x3
    385x2
    435x7

    Deficit dl- 2 inch-
    250x8
    255x8
    260x8
    260x8

    Lying leg raise-
    15x10
    15x10
    15x10
    15x10
    15x10

    Farmers Walks-
    330x60ft
    330x60ft
    370x120ft

    *DLs felt pretty good today. Hoping more volume can help improve my DL.

  20. #620
    Senior Member ironwill727's Avatar
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    5/15/11 Log (242 tm) 5s

    1) Log-
    55x8
    107x6
    132x5
    157x5
    182x5
    207x8

    2a)Pullups-
    bw x 10
    bw x 10
    bw x 10
    bw x 10
    1 chain x 7

    2b)strict bb milt-
    110x10
    115x10
    120x10
    125x10
    130x10

    3) cali ext-
    80x12
    90x12
    95x10

    4a) Hammer bar curl-
    100x10
    110x10
    120x10

    4b) Chest band row-
    g x 15
    g x 15
    g x 20

    *All done in 45 minutes. Fast paced and good volume.

  21. #621
    WBB Team Captain Coke's Avatar
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    Very nice workouts for both days.

  22. #622
    Senior Member ironwill727's Avatar
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    Thanks Terry "traps"


    5/16/11 Squat 5s

    Axle Clean-
    90x3
    130x3
    160x3
    182x3

    Squat-
    140x5
    190x5
    240x5
    285x3
    325x1
    365x6 (Belt + wraps)

    SSq squat-
    155x8
    165x8
    175x8
    185x8

    GHR-
    10
    10
    10
    10

    BB rollout-
    120x10
    130x10
    140x10
    150x10
    160x10

    Sled backwards (wet grass)-
    150x8x50ft (10 sec rest max)

    *Squatting lack awesomeness today. My back was sore from yesterday which seemed to effect my squats. The ssq squat likes try to crush me like an accordian which makes it much harder than bb squats.

  23. #623
    WBB Team Captain Coke's Avatar
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    Still looking real good there bro, make no mistake.

  24. #624
    Senior Member ironwill727's Avatar
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    Thanks.

    5/18/11 Bench 5s

    Bench-
    50x10
    100x5
    140x5
    180x5
    215x5
    245x5
    277x7

    CG Bench-
    150x10
    160x10
    170x10
    180x10
    190x10

    T-bar rows-
    205x10
    215x10
    225x10
    235x10
    245x10

    Elbows out ext-
    50x12
    55x12
    55x12

    Pushdowns ss band pullaparts-
    gx20/mini x 15
    gx20/mini x 16

    Prowler-
    140x4x80ft (10 sec rest between)

    *Nothing like delaying the start of your workout like when you come home and your house smells awful and see your puppy diarrhead all over. I would say poor puppy but it was like poor me for having to clean it. Benching felt a little better today. After my main sets I made a small adjustment to my setup which made benching feel much more stable

  25. #625
    Senior Member ironwill727's Avatar
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    5/20/11 ME Lower

    DL-
    140x5
    230x3
    320x2
    390x1
    440x1
    490x1 (loose belt)
    Add reverse green bands-
    535x1
    570x1 (pr)
    590x0
    520x2

    SSQ squat- (deep.. for me)
    155x5
    205x5
    245x2
    295x5

    GHR-
    10
    12
    1chain x 10

    Lying db leg raise-
    15x10
    20x10
    25x8

    BTB bb hold/plank (alt 1 arm 1 leg)-
    320x12sec/2 chain x 40sec
    330x12sec/2 chain x 45sec
    340x14sec/2 chain x 60sec

    Sled backwards- (10 sec rest in between)
    165x6x50ft

    *Not bad today. I would have like to have done 570 dl without reverse bands but a Pr is a Pr. I have switched to a conjugate template to give more variety and deal with more singles. I am not much better at reverse band dls then reg dls but I find it a good way to work the lockout through a full r.o.m. I am hoping the world does not end tommorow because I am motivated to hit some more PRs lol.

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