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. #901
    Senior Member ironwill727's Avatar
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    Thanks Terry it is good to be back in the game.

    Thanks it is good to be back.

    2/15/12 Squat

    Squat-
    50x5,5
    100x5
    140x5
    190x5
    230x3
    270x3
    305x6 (belt)

    Speed DL-
    230x8x1

    GHR-
    6
    6
    7

    HLR-
    8
    8
    9

    Db side bend-
    100x8
    105x8
    110x8

    *I am weaker than I though I would be. I plan to do each lift twice a week one heavy (3-5 reps) one light for speed and techique. It would be dumb to do this based on percentage so I am sure my lifts took a giant dump.

  2. #902
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by ironwill727 View Post
    I plan to do each lift twice a week one heavy (3-5 reps) one light for speed and techique.
    That is a great plan to help expedite things and get the ball rolling again the way you want.

  3. #903
    Senior Member ironwill727's Avatar
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    Thanks T.

    2/17/12 DL 5s (500tm)

    DL-
    140x3,3
    230x3
    325x3
    375x2
    425x2
    425x2
    425x5

    SSQ box-
    140x10
    175x10
    195x10

    Farmers DL-
    165 (330) x 5
    175 (350) x 5
    185 (370) x 5

    HLR-
    10
    10
    10

    Plank/JJ-
    30sec/20
    45sec/20
    60sec/20

    *Getting back into it one day at a time. Decided to box squat because legs still sore from wed squats.

  4. #904
    Senior Member ironwill727's Avatar
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    2/19/12 Log

    Log-
    55x5
    107x5
    107x5
    147x3
    167x3
    187x3
    212x3
    237x2
    257x3 (pr..I think)
    167x12

    Pullups (ng)-
    bw x 5
    35x5
    50x5
    60x5

    Circus DB clean and press-
    55x5
    60x5
    65x5

    Chest supp bb row-
    130x10
    140x10
    150x10

    Inc CG bench/plate curl/band pullapart-
    150x10/45x12/mx15
    175x10/45x12/mx15
    200x11/45x12/mx16

    Gripper-
    150x10
    150x10

    *Making progress in getting my strength back. Still hacking it up with the bronchitis though.
    Last edited by ironwill727; 02-19-2012 at 02:39 PM.

  5. #905
    WBB Team Captain Coke's Avatar
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    Both days are fine guy, especially considering you've been feeling subpar.

  6. #906
    Senior Member ironwill727's Avatar
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    Thanks Terry I can't let a little bronchitis stop my return.

    2/20/12 Squat 3s (360tm)

    Squat-
    50x5,5
    100x3
    140x3
    190x3
    230x3
    260x3
    290x3
    325x5 (belt + wraps)
    325x4

    RDL-
    190x8
    230x8
    260x6

    GHR-
    8
    8
    8

    BB rollout-
    110x12
    120x12
    120x12

    DB side bend-
    105x8
    110x8
    115x10

    Sled backwards (grass)-
    140x8x70ft

    *Hips, groin and low back were tight and sore today which made squatting more difficult. My strength is improving with every session. Squatting took the biggest dump in strength from all the time off which is normal for me.

  7. #907
    WBB Team Captain Coke's Avatar
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    Very interesting...everyone is different, my benching pay the biggest price after a break.

  8. #908
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by Coke View Post
    Very interesting...everyone is different, my benching pay the biggest price after a break.
    It is weird because my quads/hams are pretty big. My bench/log press maintained pretty well.

  9. #909
    Senior Member ironwill727's Avatar
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    2/21/11

    Hill sprints-
    1 warmup
    5sets

    *Sprint to top of hill and walk back down repeat. Feel awesome.

  10. #910
    Senior Member ironwill727's Avatar
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    2/22/12 Bench 3s (305tm)

    Cg Bench-
    50x10
    100x5
    140x5
    170x5
    215x3
    245x3
    275x7

    Bench/Band pullapart-
    155x10/mx15
    155x10/mx15
    160x10/mx15
    160x10/mx15
    165x10/mx15

    Db row-
    100x10
    100x10
    105x10
    105x10
    105x10

    Kneeling oh bb ext-
    70x15
    70x15
    70x15

    BTB wrist-
    140x15
    140x15
    140x15

    Plate carry-
    45x3x100ft

    *I took my bench training max down quite a bit in hopes of getting more reps and getting stronger plus maybe my shoulder will like it.

  11. #911
    WBB Team Captain Coke's Avatar
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    Like the workout as well as those hill sprints man.
    Last edited by Coke; 02-23-2012 at 09:30 AM.

  12. #912
    Senior Member ironwill727's Avatar
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    Thanks Terry I am getting back into shape slowly.

    2/23/12

    2 miles (run/walk intervals)

    2/24/12 DL 3s (505tm)

    DL-
    140x3,3
    240x3
    300x3
    350x3
    405x2
    455x1 (belt)
    455x4 (belt/straps)

    Farmers DL-
    165s x 5
    205s x 5
    225s x 5

    HLR-
    12
    12
    12

    Plank-
    1chain x 30sec
    1chain x 45sec
    1chain x 60sec

    Donkey calf-
    bw x 10
    90x10
    135x15

    Zercher carry-
    155x50ft
    155x50ft

    *DL were pathetic today. Almost as pathetic as President Obama abologizing to Afghan president Karzai for a few books being accidently burnt. The same president Karzai who would not be in power if it were not for all the lives risked and lost by the American Armed Forces. All that respect that Obama earned when he orded the mission to kill Bin Laden has been lost.

  13. #913
    Senior Member ironwill727's Avatar
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    2/26/12 ME Log

    Log-
    55x6
    107x5
    137x5
    172x3
    197x3
    222x3
    252x1
    277x0 (missed clean)
    277x0 (made clean missed press)
    237+40lb chain x 1
    247+40lb chain x 0 (made clean missed press at lockout)

    Log Cleans-
    197x3
    207x3
    217x3

    Flat DB press (palms in)-
    70x8
    80x8
    90x13 (pr)

    WG Rack pullup-
    bw x 8
    20lb chain x 8
    40lb chain x 13

    Oh bb ext-
    100x8
    120x8
    130x10

    Rev bb curl-
    100x6
    110x4
    110x8

    Gripper-
    150x8
    200x5

    Band pull-a-parts (throught workout)
    mini x 5 x 20

    Pushups/fk/plank-
    20/20/20sec

    *Sunday Funday. I thought today would be the day I hit 277 on the log but it was not. The first attempt my right leg slipped forward and I dropped it. The second attempt I wasted too much energy on the clean and had nothing left on the press. I just have to get stronger. Everything else went fairly well.

  14. #914
    WBB Team Captain Coke's Avatar
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    Doing well bro, moving on strong.

  15. #915
    Senior Member ironwill727's Avatar
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    Thanks Terry.

    2/27/12 Squat 1s (360tm)

    Axle Clean (210tm)-
    110x3
    160x2
    180x1
    200x2

    Squat-
    140x5
    190x5
    230x3
    280x3
    315x1
    345x3 (belt)
    380x1 (belt/wraps)
    410x1

    Sandbag lift (54 inch)-
    175x3
    175x3
    175x3

    SSQ stepup-
    115x6
    135x6
    155x6

    BB rollout-
    120x12
    125x12
    130x12

    Db side bends-
    110x8
    120x8 (straps)
    130x8

    Sled backward-
    185x50ft
    230x50ft
    275x50ft
    275x50ft

    *Good squatting today. Nice and easy. My hips felt good and I had no problem getting deep enough. Somehow I got a small hole in my sandbag and I had to duck tape it shut lol. Idk how a US Army duffel bag manages to get a hole in it other than knifing it. Oh Well that is why we have duck tape.

  16. #916
    WBB Team Captain Coke's Avatar
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    Huge effort Bill, like the super squats.

  17. #917
    Senior Member ironwill727's Avatar
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    Far from super Terry lol. But I am still taking it light and trying not to damage myself.

    2/29/12 Bench 1s (305tm)

    Cg bench/band pullapart-
    50x10/mx10
    100x5/mx15
    140x5/mx15
    190x5/mx15
    230x3/mx15
    260x2/mx15
    290x3/mx15
    310x1
    320x1

    Inc CG-
    140x5
    180x5
    220x5
    240x5
    255x5

    BB chest supp row-
    100x12
    105x12
    110x12
    115x12
    120x12

    Db hammer curl-
    40x10
    40x10
    45x10
    45x10

    Plate front raise/Plate side raise/Face pull-
    10x12/10x12/gx12
    10x12/10x12/gx12

    *Right shoulder sucked as usual on the bench. I am thinking about making Inc Bench my main bench movement next cycle and using cg bench as a ligther accessory but IDK yet.

  18. #918
    Senior Member ironwill727's Avatar
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    3/2/12 DL (505tm) 1s

    Snatch-
    50x3
    70x3
    90x3

    DL-
    140x1
    230x1
    320x1
    370x1
    430x1
    480x1 (belt)
    510x1
    520x1

    Shrugs-
    320x10
    370x10
    410x10
    460x8
    460x8

    HLR/plank-
    10/30sec x 5sets

    Prowler-
    140x6x30ft

    *nothing special.

  19. #919
    Senior Member ironwill727's Avatar
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    3/4/12 Log (237tm) 5s

    Log-
    55x5
    107x5
    147x5
    157x5
    182x3
    202x9

    Seated bb milt-
    140x8
    150x8
    160x8

    Db side lateral (1 arm)-
    20x12
    30x13

    Front plate raise (full rom)-
    25x10
    25x13

    Face pull-
    gx15,15,16

    Band pushdown-
    gx15,15,16

    *backed off a bit today.

  20. #920
    WBB Team Captain Coke's Avatar
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    Great work all around, on track in a big way.

  21. #921
    Senior Member ironwill727's Avatar
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    thanks T

    3/5/12 Squat (deloadness)

    Axle Clean-
    110x3,3
    160x1
    200x1
    130x3,3

    Squat Walkout-
    140x10sec
    230x10sec
    320x10sec
    410x10sec
    460x10sec

    Sled backward- (grass)
    185x50ft
    230x50ft
    275x50ft
    320x50ft

    Band butt kick-
    px8
    px10

    Oblique crunch/Fks-
    12/15
    12/15

    *BORING!

  22. #922
    Senior Member ironwill727's Avatar
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    3/7/12 Inc Bench (270tm) 5s

    Inc Bench-
    50x10
    100x5
    140x5
    180x5
    205x5
    230x10

    Db row-
    120x6
    140x6
    160x8

    Cg bench-
    160x10
    180x10
    200x11

    Pullups (wg)-
    10
    8
    7

    Elbows out ext-
    50x10
    55x10
    55x12

    Db alt curls-
    50x6
    55x6

    Facepulls-
    gx12
    gx12
    gx13

    Sled row/plate woodchop-
    95x12/10x5 x 4rds (10 sec rest between)

    *Pretty good today. Back to training heavy and hard. I seem to do best on upper body days when I alternate push/pull exercises. I am dedicating myself to some type of conditioning finisher every workout to get into better shape. I finally gained some common sense and changed to Inclines instead of bench press as my main movement. This worked a few years ago and my shoulder got better and then when I went back to benching heavy I improved.

  23. #923
    WBB Team Captain Coke's Avatar
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    Good deal on revising things, see you are stepping up the pace again as well.

  24. #924
    Senior Member ironwill727's Avatar
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    Thanks T I am trying.

    3/9/12 DL 3s 515tm

    Jump over bench-
    3x2

    DL-
    140x3
    140x2
    230x3
    300x1
    360x3
    415x3
    465x3 (belt)
    500x1

    DL- (touch and go)
    230x8
    240x8
    250x8
    250x8

    HLR/Plank-
    11/35sec
    11/35sec
    11/35sec
    11/35sec
    11/40sec

    Farmers Walks-
    165s x 70ft
    165s x 70ft
    185s x 70ft
    185s x 70ft

    *OK DL day would have been better after a deload week but since I am going on vacation soon I want to hammer myself. I decided to do do 3/5/1 on DL with singles on 3 and 1s week to try to get used to heavier weights. Farmers walks feel pretty heavy when you haven't done them in a long time lol.

  25. #925
    WBB Team Captain Coke's Avatar
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    Session is real nice man.

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