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

Its 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. #26
    Moderator Off Road's Avatar
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    Big bench dude.
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  2. #27
    WBB Team Captain Coke's Avatar
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    Always nice seeing new PRs, good job.

  3. #28
    Senior Member ironwill727's Avatar
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    Thanks guys.

    PRs should be the rule not the exception.

  4. #29
    Senior Member ironwill727's Avatar
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    1/22/10 DL/Squat

    DL-
    145x5
    235x5
    325x3
    385x3
    435x2
    485x6 (pr)

    Concentric Squat (9hole)-
    235x5
    285x5
    335x5
    375x5

    BB shrugs- (no straps)
    325x10
    345x10
    365x9

    HLR (st8 leg)-
    12
    12
    12

    BHB wrist ss w. legs up crunches-
    235x10/ 45x15
    245x10/ 45x15
    255x10/ 45x15

    Ez bar reverse curl (3 grips burnout set w.m.c)
    50x15+10+7

    *9.5 out of 10. Once again I woke up late and felt tired and unmotivated, warmups felt heavy then I pull a DL PR out. I was aiming for 5 and then said screw it and hit 6.

    I plan on doing DLs and Squats on the sameday for added recovery (something I thought about for awhile and it took a few bad squat workouts to convince me). I am thinking about either doing squats after DLs on most weeks or alternating but I am unsure at the moment (mostly because my DL has been on fire and I want to ride this wave). On monday I will still do leg work and possibly some strongman stuff. I am basically doing a hybrid of training right now basing it on different systems that I enjoy and mixing it up, but still focused on getting bigger and stronger.

  5. #30
    WBB Team Captain Coke's Avatar
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    Mixing things up the way you want is super, no one can do you better than you...going at it impressively.

  6. #31
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by CoCoa View Post
    Mixing things up the way you want is super, no one can do you better than you...going at it impressively.
    Thanks. Gotta mix it up to keep things interesting and keep up the progress.

  7. #32
    Senior Member ironwill727's Avatar
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    1/24/10 LOG Wave 3 Week 3

    Log- (clean 1st and press away)
    55x8
    107x5
    147x5
    187x3
    207x3
    227x4 (pr) (took it easy)
    250x3 (PR!) Beat my old 1rm of 242 by 8lbs and 2 reps)
    http://www.youtube.com/watch?v=iCpAYwpiuac

    Seated BB milt-
    145x10
    165x10
    185x10

    Band face pulls ss w. CG handle pushups-
    Green x 20/ bw x 20
    Green x 20/ bw x 20
    Green x 20/ bw x 18

    Band pushdowns ss plate side lateral raises-
    Green x 18/ 10s x 18
    Green x 18/ 10s x 18
    Green x 20/ 10s x 20

    *10 out of 10 today baby. I woke up from a nap and was in the zone within a few mins. The goal weight for today on the log was 227x as many reps as possible but then I decided to cut 227 short after 4 reps which was so easy. The I wanted to break my old log 1rm at 242 and go for 250 and instead of hitting a 1rm I knocked out 3 nice reps. I have video and I made it look easy. After that I was so excited I did not know what to do for the rest of my workout so I did seated bb milt for 3x10 and then did some brutal triceps/shoulders supersets that set both on fire with lactic acid and blood that I could barely lift my arms after. On the log I made about 50lbs of progress at 3reps since april not bad. I am on my way to 300.
    5-3-1 has been absolutely great for my Log, Bench, and DL.
    Last edited by ironwill727; 01-25-2010 at 07:52 AM.

  8. #33
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    You have some great pressing strength. That was a solid workout.
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  9. #34
    WBB Team Captain Coke's Avatar
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    Glad you dig the 5-3-1 and that you are making progress with it dude.

  10. #35
    Senior Member ironwill727's Avatar
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    Thanks guys. Yup 5-3-1 has been great for progress and it is simple plus versatile.

  11. #36
    Senior Member ironwill727's Avatar
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    1/25/10 DE Sq

    SSQ box squat (13 inch)-
    210 6x2

    SSQ stepups-
    205x6
    215x6 (pr i think)

    DB swings-
    110x8
    115x8

    SSQ standing calf raises-
    405x8
    415x8
    425x8

    Seated calf raises ss standing calf raises
    135x100 ss bw x 25

    Db Farmers Walks (thick db)-rest pause
    100s x 100ft (3 turns) + 50 ft (1 turn)

    Kneeling band ab crunch/ Plank/ Jumping Jacks (triset)- minimal rest in between sets
    Green x 15/ 30 sec/ 25
    Green x 15/ 40 sec/ 30
    Green x 16/ 45 sec/ 45

    *Started out barbell squatting and realized that was not gonna work so I stuck to my original plan of ssq box squats and a bunch of assitance. I will do some kind of barbell squat on friday with DLs. First time doing thick db farmers walks which taxed the grip hard. I had a 25 foot path in my basement so I hard to make a lot of turns. I figured that I have not done reg farmers walks in so long cuz of the weather this would be helpful.
    Last edited by ironwill727; 01-27-2010 at 03:36 PM.

  12. #37
    WBB Team Captain Coke's Avatar
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    Making do with them farmers walks inside...fine overall effort.

  13. #38
    Senior Member ironwill727's Avatar
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    Thanks Cocoa. The db farmers are very different to me and much harder.

    1/27/10 Bench

    1) Bench-
    105x5
    145x5
    195x5
    225x3
    255x3
    285x3
    310x7 (pr)
    http://www.youtube.com/watch?v=zeWjZtdN2v4

    2)DB rows- (no straps)
    150x6
    160x6
    165x6 (pr)

    3A) CG INC BENCH-
    200x8
    220x8
    240x8 (pr)

    alternated with (1 min rest in between each)

    3B) Pinwheel db curls-
    60x8
    70x8
    75x8 (pr)

    4a) BB upright rows-
    105x10
    110x10
    115x11

    alternated with (1 min rest in between each)

    4b) Db tricep extensions-
    70x10
    70x11
    70x12

    5) Grippers-
    150x5
    150x5

    Conditioning circuit (nonstop)
    Swissball side crunches-12
    Bicycle crunches- 15
    Pushups-25
    Flutterkicks-50
    Punching bag-25 combos
    Jumping Jacks- 25
    Plank- 30sec
    Bear complex(power clean/front squat/oh press/squat/behind head press)- 105x2

    *I woke up yesterday with another frikken cold and it wiped me out. I had no energy to train yesterday or do anything. I am still congested and my cardio is way done from it but today was still a great day. I benched 310x7 (5lbs + 2rep pr) from 305x5 4 weeks ago. My bench/log/dl are loving 531. After bench and db rows I picked up the pace and did alternate sets of the other exercises to do more work in less time. Then I threw in a conditioning circuit for good measure but I should have done the bear complex first but that was a last second decision. I just got grippers (150 and 200) from elitefts to increase my crushing strength. I will not lie 150 is tough for 5 reps and I don't think I can do 200 yet especially in my left hand.

  14. #39
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    Congrats on the PR
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  15. #40
    WBB Team Captain Coke's Avatar
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    Smooth benching vid...solid new PRs bro.

  16. #41
    Senior Member ironwill727's Avatar
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    Thanks guys. The bench has improved nicely. When I maxed 360 I could only manager 3 reps at 300. So I know my max should have gone up. I am just waiting for the right day to test it out.

  17. #42
    Senior Member ironwill727's Avatar
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    1/29/10 DL

    DL-
    145x5
    235x5
    335x3
    415x2
    465x1
    510x4 (pr)
    http://www.youtube.com/watch?v=XJ7siCHejvY

    Farmers Shrugs (dl into position)
    410 (205) x 10
    450 (225) x 10
    510 (255) x 10 (pr)

    HLR- (str8 leg)
    13
    13
    13

    BHB wrist/GHR/Cruches (legs up) triset- (30 sec rest after triset)
    245x10/bw x 10/ 45x16
    255x10/bw x 10/ 45x16
    265x10/bw x 11/ 45x18

    Standing calf raises-
    bw x 100 (40+20+30+10)

    Power Clean (finisher)-
    145x12

    *Pretty good today 9 out of 10. I did not whether I wanted to go for a 1rm on the DL or just hit a PR at 510. I stuck with the pr but 5 would have been nice on it but my form felt off and used to much low back. I attempted to Squat after but my back was done. Farmers Shrugs were good but tore my hands apart. I need to file them down. I liked the triset I did because I moved decent weight and had a full body burn. High rep power cleans are killer. I want to work up to 20 at that weight.
    Still got to figure out this squatting thing. I think I am going to move bench to sunday and log to wed cuz the log hits my back too and that is my problem with squats. Next week is a deload so I am going to mix it up a bit.
    Last edited by ironwill727; 01-31-2010 at 03:54 PM.

  18. #43
    Senior Member ironwill727's Avatar
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    1/31/10 DE Oh (deload not really) that turned into ME the endurance workout

    DE Oh bb press-
    145 6x3

    Inc Cg Bench-
    215x3
    245x3
    265x1
    285x3 (pr)
    295x3 (pr)
    310x1 (pr)
    320x1 (pr)
    http://www.youtube.com/watch?v=SVPGkGcpBMI

    Pullups-
    15-12-10-9-8-6 (5 mins)

    Dips (BTB)-
    20-20-18-16-15-11 (5 mins)

    Face pulls-
    20-21-20-20-19 (3 mins)

    Grippers-
    150x5,5

    *Planned on goin for a max on the log but had no strength on it or energy. Then decided to actually stick to deloading and do some dynamic oh. Then felt like I had to do something and hit 4 prs on the inc bench. Then did 60 pullups and 100 dips.

  19. #44
    WBB Team Captain Coke's Avatar
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    Looks nice for both days, way to keep stepping up man.

  20. #45
    Senior Member ironwill727's Avatar
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    Thanks.


    2/2/10 DE DL/events

    DE Deficit DL (2 inch)-
    285+chains 8x1

    Sled Forward-
    230x120ft
    320x120ft
    410x120ft
    435x120ft
    435x120ft

    Sled backward (v bar)
    320x120ft
    365x60ft
    410x60ft

    BHB bb wrist-
    195x10
    205x10
    215x10
    225x10
    235x10

    SSQ calf raises-
    315x12
    335x12
    355x12
    375x12
    395x12

    Dragon Flags/Kneeling ab pd/Swiss ball side crunches-
    12/green x 15/ 13
    13/green x 16/ 15
    15/green x 20/ 20

    * Wanted to do some strongman training today after watching some of 2009 WSM. I did pretty good for not doin the sled in a long time and it was 29 degrees out and my lungs, heart, and teeth burned from it lol. I am trying to build up my work capacity and be like Mariusz lol. I am going to alternate DE squats and DLs weekly on this day and on Fridays I will alternate heavy DLs and Squats so I don't do both heavy in the same week.

  21. #46
    WBB Team Captain Coke's Avatar
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    Paying the cost to be boss with the strongman training out in freezing temps...doing great dude.

  22. #47
    Senior Member ironwill727's Avatar
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    Cold weather lung burn is great....NOT!

    It is worth it though since I still need a lot of work on conditioning for strongman and moving events. I do well in pressing events and DL events though.

    2/3/10 Log Wv 4 Wk 1 5-3-1

    1) Log-
    55x5
    97x5
    137x5
    177x3
    207x3
    232x1
    252xno thanks
    212x6 (pr but way to tough cuz of wasted energy prior)

    2) Axle Cleans-
    160x5
    165x5
    170x5

    3a)Seated bb milt-
    135x10
    140x10
    145x10
    150x10
    155x10

    1 min rest in between

    3b) Pullups-
    bw x 10
    bw x 10
    bw x 10
    bw x 10
    bw x 11

    4a) Oh bb ext-
    125x10
    130x10
    135x10

    rest 1 min

    4b) Hammer curls (tribar)
    115x10
    120x10
    130x10

    Grippers-
    150x5,5,5

    Plate crucifx holds-
    10s x 30sec

    *Was planning on working up to a log 1rm but didn't feel it today. So I ended my deload and starting wave 4 wk 1 of 5-3-1. Instead of adding 5lbs like I normally do to the log and bench I will add 10lbs this time around because I have been hitting a lot of reps each week. The hardest part of the axle clean and press is the clean for me so I threw in some sets of axle cleans. I am mentally impaired on how to continental clean it plus I have no belly so that does not help so I have to power clean the axle everytime. I liked alternated seated bb milt with pullups it was quite the shoulder/upper back pump. I am improving on the grippers nicely, but my left hand is still weaker than right which is natural.
    Last edited by ironwill727; 02-03-2010 at 02:03 PM.

  23. #48
    WBB Team Captain Coke's Avatar
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    Look forward to seeing you compete if and whenever the time arises.

  24. #49
    Senior Member ironwill727's Avatar
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    Thanks. Sometime this year.


    2/4/10 Legs

    Squat-
    145x6
    195x5
    245x5
    305x3
    335x1
    375x5 (belt)
    380x5 (pr)
    http://www.youtube.com/watch?v=SYFmiSoNzGc

    18 Inch DL-
    455x5
    465x6

    SSQ Stepups-
    220x5
    220x6

    SSQ Calf-
    405x8
    415x8
    425x10

    Donkey Calf-
    195x15
    195x20 ss Seated calf (double drop) 135x100-90x50-45x50

    Prowler Spints-
    140x5x120ft

    *Good intensity alternating squats with DLs is working nice. I should have done goodmornings instead of 18 inch DL for more hamstring work. Gone back to Max-Ot for a change and I can train 5 days a week.

  25. #50
    WBB Team Captain Coke's Avatar
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    Intensity is obvious with the squats man, nice job throughout.

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