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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Thread: westside raw

  1. #1
    Senior Member
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    westside raw

    hi,

    great forum here with some great lifters and tons of good advice. have been reading the forum for a while and decided posting my training and get some feedback to move my lifts forward. so far pretty weak: 400-330-550 raw at 220 BW. doing westside mostly. I am from the Czech Republic (live in Poland) but since posting on US forum I will write the weights in lbs.






    extra/rehab
    2009-01-12

    one-arm KB pull-thrus 12x8 24k
    hammer curls 8x8 33



    tomorrow ME BP - some floor pressing ...

    all critique is highly welcome.


    zk

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  3. #2
    Senior Member
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    ME BP
    2010-01-13


    floor press
    3x5/88
    5/132
    3/176
    3/198
    3/220
    3/242
    3/264 PR
    8/198

    DB extensions
    8x8/55

    triceps pushdowns
    3x15/88

    seated cable rows
    3x8/198



    pretty good training; floor presses are mowing up; I am cutting a bit volume on assistance and increasing poundages; hope it will work fine ...



    zk

  4. #3
    Senior Member
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    Oct 2008
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    extra/rehab
    2010-01-15

    triceps band pushdowns 3x30/purple band
    band pull-aparts 3x30/miniband




    DE SQ/DL
    2010-01-16

    box squat
    8x2/264

    speed pulls
    6x1/330

    hypers
    3x8/110

    sit-ups (plate behind head)
    3x6/33





    DE BP
    2010-01-17

    speed bench
    8x3/198

    decline presses
    3x20/176

    DB rows
    3x8/121

    hammer curls
    3x8/44




    speed felt ok on both trainings; please feel free to critique. thank you


    zk

  5. #4
    Senior Member
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    ME SQ/DL
    2010-01-26


    squat
    3x5/132
    5/176
    5/220
    5/264
    5/308

    front squats
    4x4/176

    hypers
    3x8/88

    sit-ups
    3x8/15



    horrible session tonight; after a week of deload knees still sore and horrible form. hopefully, next session will be better ....


    zk

  6. #5
    Senior Member
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    Oct 2008
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    extra/rehab
    2010-01-26


    DB extensions 4x20/33
    hammer curls 2x15/33



    zk

  7. #6
    Senior Member
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    ME BP
    2010-01-29


    bench press
    3x5/88
    3/132
    3/176
    3/220
    3/242
    3/264
    3/275

    floor press
    6x5/198

    DB rows
    3x8/132

    face pulls
    3x15/110



    good training; will be doing the second exercise a big lift as I need more volume and more benching


    zk

  8. #7
    Senior Member
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    Oct 2008
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    109
    extra/rehab
    2010-01-30


    KB floor press
    3x33/24k PR

    KB shugs
    3x20/24k





    DE SQ/DL
    2010-01-31


    box squat
    8x2/253

    speed pulls conventional
    6x1/308

    glute-ham raises
    6x8

    side bends
    3x8/88



    my form on box squats is way off; I need to stay more upright and sit way back; lots of work ahead ...


    zk

  9. #8
    Get Some! KoSh's Avatar
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    I'll be watching. You and I seem to be pretty close in weight lifted.
    "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

  10. #9
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    Quote Originally Posted by KoSh View Post
    I'll be watching. You and I seem to be pretty close in weight lifted.

    perfect. we'll have a little competition then



    zk

  11. #10
    Senior Member
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    Oct 2008
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    109
    DE BP
    2010-02-02


    speed bench
    8x5/176

    EZ bar extensions
    1x3/88
    1x3/99
    1x3/110
    1x3/121
    1x3/132
    1x3/143
    2x15/88

    side raises
    2x15/44
    1x25/26

    seated cable rows
    3x8/220



    very solid training today, everything was good; the speed volume was no fun with the 5's




    ME SQ/DL
    2010-02-07


    pin pull sumo (2")
    3x5/154
    1x3/264
    1x3/308
    1x1/352
    1x1/396
    1x1/440
    1x1/462
    1x1/484

    pull-thrus
    6x20/132

    seated cable rows
    3x8/198

    side bends
    3x8/88



    another good trainig, though my pulling strength is still not there; I've been slacking on hams and lower back work - need to bring that up; pulling is all abs, lower back and hams



    zk

  12. #11
    WBB Team Captain Coke's Avatar
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    Off to a fine start in here, good luck with your goals.

  13. #12
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    Quote Originally Posted by CoCoa View Post
    Off to a fine start in here, good luck with your goals.

    thanks a lot for the wishes

    zk

  14. #13
    Senior Member
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    extra/rehab
    2010-02-09


    band good mornings
    3x20/ blue band




    ME BP
    2010-02-10


    close-grip bench press
    3x5/88
    1x5/132
    1x3/176
    1x3/198
    1x3/220
    1x3/242
    1x3/264
    1x2/286
    1x12/176

    DB extensions
    8x8/55

    Kroc rows
    1x16/110

    hammer curls
    3x8/44



    solid training; Kroc rows humbled me pretty well; it will take some time before I do 30 reps with the 110 DB


    zk

  15. #14
    Get Some! KoSh's Avatar
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    Good work, man. Keep plugging away. You're getting some good workouts in here!
    "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. #15
    Senior Member
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    DE SQ/DL
    2010-02-12


    box squat
    5x2/275
    1x1/286
    1x1/308
    1x1/330

    speed pulls sumo
    6x1/308

    hypers
    3x8/110

    sit-ups (plate behind head)
    3x6/33



    solid training strength-wise but my form on box squats is not good; my knees are sore but they should not be on box squats. too much quads and not enough hams ....


    zk

  17. #16
    WBB Team Captain Coke's Avatar
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    Nice job with the close grips - those box squats ain't bad either bro, keep working on 'em.

  18. #17
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    Quote Originally Posted by CoCoa View Post
    Nice job with the close grips - those box squats ain't bad either bro, keep working on 'em.

    thanks. my form sucks. need to work on it.


    zk

  19. #18
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    extra/conditioning
    2010-02-13


    KB pull-thrus
    20 sets of 8 with 24k KB


    will do these with more volume to get in some conditioning and extra hamstring work


    zk

  20. #19
    Senior Member
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    Oct 2008
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    109
    DE BP
    2010-02-15


    speed bench
    8x5/176

    flat DB presses
    2x20/70
    1x16/70

    seated cable rows
    3x20/154

    face pulls
    3x20/110




    zk

  21. #20
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    I trained westside raw for several years and it worked well - I'm interested in seeing your experience with it, so I'm going to be following along. Looks like you have it down well, good job!

  22. #21
    Get Some! KoSh's Avatar
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    Question for you:

    WHy are you going with fives on speed bench? Extra form work? Or just a change of pace from the threes?
    "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

  23. #22
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    Oct 2008
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    109
    change of pace and more volume. I have to say honestly, the difference between 8x3 and 8x5 is quite big ....


    stole it from Tavis' log, LOL .....


    zk

  24. #23
    THE 800 QUEST NickAus's Avatar
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    Nice work in here!!

    Maybe some more upper back work, just a thought.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #24
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    Quote Originally Posted by NickAus View Post
    Nice work in here!!

    Maybe some more upper back work, just a thought.


    hmmmm..... I am all ears.... could you elaborate please?


    zk

  26. #25
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    Oct 2008
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    had some minor flu but now it's ok ....



    extra/rehab
    2010-02-20


    DB extensions
    8x20/33

    hammer curls
    6x8/33





    ME SQ/DL
    2010-02-21


    good morning close stance
    2x5/132
    1x5/176
    1x5/220
    1x5/264
    1x5/308
    1x5/352
    1x5/374

    leg curls
    8x8/88

    hypers
    3x8/88

    sit-ups
    3x8/33 PR



    good training today; hit the posterior chain pretty well; I have a vid which I will post later



    zk

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