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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Thread: Energy Legs!

  1. #2426
    A gallon a day, everyday! ThomasG's Avatar
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    Did some light conditioning yesterday

    60:60 9 rounds
    Farmer walks 53lb kb's
    Prowler-90lbs
    Jumprope.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  2. #2427
    A gallon a day, everyday! ThomasG's Avatar
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    ME Lower

    Squat
    45x10
    135x5
    225x3
    315x1
    405x1
    455x1
    500x1




    Front Squat

    345x3
    345x4

    Feeling pretty strong here. I'll go for a 1rm here soon.

    35 Wall balls-#20 10'
    240ft sled drag-#160
    25 wall balls
    240ft sled drag
    15 wall balls
    240ft sled drag

    6:30-Fuck balls that hurt. Went all out on this. Went outside and laid in the parking lot for 10 minutes. My glutes wouldn't stop burning.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  3. #2428
    A gallon a day, everyday! ThomasG's Avatar
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    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  4. #2429
    Senior Member
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    Nice low squats and form.

  5. #2430
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks man


    Abs are still wrecked from GHD situps on Wednesday! Surprisingly they held up on front squats.

    ME Lower
    Front Squat
    135x5
    225x5
    315x1
    365x1
    415x1
    425x1-PR!
    315x10-PR! +2



    Deadlift- opposite stance
    405x5
    405x7

    GHR's
    x12
    x10
    x10

    Walked half a mile with a weighted vest.... God I hate treadmills, never doing that again lol.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  6. #2431
    fat submariner
    Join Date
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    Hampshire, UK
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    1,437
    Great squatting and great PR!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #2432
    A gallon a day, everyday! ThomasG's Avatar
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    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  8. #2433
    fat submariner
    Join Date
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    Hampshire, UK
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    x 2!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #2434
    Moderator Brian Hopper's Avatar
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    Lakeland, Florida
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    Nice work on the front squats!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  10. #2435
    JERSEY IRON Brian C's Avatar
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    Philly
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    Great training Tom. Congrats on the PRs!
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  11. #2436
    Senior Member
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    315 x 10 and 425 x 1 is crazy good, are you still around 200 bodyweight?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  12. #2437
    A gallon a day, everyday! ThomasG's Avatar
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    Thank you everyone! I need to be better at updating this log. My body weight is around 210.

    I've been doing a lot more conditioning as of late, mostly interval training. My plan is to gain weight while increasing the conditioning. We will see what it does to my strength. I think I'll be ok as long as I'm gaining weight and programming efficiently.

    My monolift arrives on Tuesday!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  13. #2438
    A gallon a day, everyday! ThomasG's Avatar
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    Went and did some Interval training and hamstrings, abs and Reverse Hyper.

    45:45x15 Airdyne, Wall ball-20# 10', Toes to bar.

    GHR-
    bwx12x4

    GHD situps
    20x12
    20x12
    20x12
    20x12

    Reverse Hyper
    x15
    x15
    x15
    x15
    Last edited by ThomasG; 12-29-2013 at 03:45 PM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  14. #2439
    fat submariner
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    Interval training wipes me out! Do you follow a specific time or play it by ear? I do Tabata when I do interval training.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #2440
    A gallon a day, everyday! ThomasG's Avatar
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    305x5 paused from last bench day.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  16. #2441
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by macdaknife View Post
    Interval training wipes me out! Do you follow a specific time or play it by ear? I do Tabata when I do interval training.
    I follow a specific time. I am constantly varying the times.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  17. #2442
    A gallon a day, everyday! ThomasG's Avatar
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    Tour of my gym.

    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  18. #2443
    fat submariner
    Join Date
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    Hampshire, UK
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    Very nice setup you've got there! Great pressing too!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #2444
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks! It's been a lot of work getting that place put together.


    ME Lower

    My deadlift hasn't gone much of anywhere the past couple years. Conjugating and maxing hasn't been working for me. I'm going to attempt training off percentages and see how it goes.

    Today I did
    65%x5
    75%5
    85%x5-445lbs
    75%x5
    65%x5

    I estimated my 1rm at 525. I've always been a shitty puller. I need to find what's going to break me into new territory.


    SSB

    275x8
    275x10

    GHR
    bwx15
    bwx15
    bwx15

    Back ext
    minix20
    minix20

    Reverse hyper
    x15
    x15
    x15
    x15
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  20. #2445
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,766
    I think following a percantage will help your deadlift, it did for mine.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  21. #2446
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    I think following a percantage will help your deadlift, it did for mine.

    This is what I'm going to try. Just the deadlift part not the squat. What do you think?

    Monday- Alternate A and B for six weeks

    Week A- Squat

    Week B- Deadlift

    Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 2: Deadlift: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

    Week 4: Deadlift: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

    Week 5: Squat: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5

    Week 6: Deadlift: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5

    Wednesday: Alternate Week A and Week B for six weeks

    Week A- Deadlift

    Week B- Squat

    Week 1: Deadlift: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue making 5% jumps until a 5RM is met.)

    Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue working up making 5% jumps until a 5RM is met.)

    Week 3: Deadlift: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (Continue working up making 5% jumps until a 3RM is met.)

    Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (Continue working up making 5% jumps until a 3RM is met.)

    Week 5: Deadlift: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% (Continue working up making 5% jumps until a 1RM is met. This is a training 1 rep max. Not a true 1 rep max. There is some left in the tank, but the bar is approached aggressively.)

    Week 6: Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% (Continue working up making 5% jumps until a 1RM is met. Not a true 1 rep max. There is some left in the tank, but the bar is approached aggressively.)
    Phase 2

    Deadlift– All percentages below are based on a training max. We have now added 10 pounds to his deadlift training max.

    Squat– All percentages below are based on a training max. We have now added 10 pounds to his squat training max.
    Monday- Alternate A and B for six weeks

    Week A– Squat

    Week B– Deadlift

    Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 2: Deadlift: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

    Week 4: Deadlift: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

    Week 5: Squat: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5

    Week 6: Deadlift: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
    Wednesday- Alternate Week A and Week B for six weeks

    Week A- Deadlift

    Week B- Squat

    Week 1: Deadlift: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue making 5% jumps until a 5RM is met. Go for a 5 rep PR here.)

    Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue working up making 5% jumps until a 5RM is met. Go for a 5 rep PR here.)

    Week 3: Deadlift: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (Continue working up making 5% jumps until a 3RM is met. Go for a 3 rep PR here.)

    Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (Continue working up making 5% jumps until a 3RM is met. Go for a 3 rep PR here.)

    Week 5: Deadlift: 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% (This is a training 1 rep max. Not a true 1 rep max. There is some left in the tank, but the bar is approached aggressively. Continue working up making 5% jumps until a 1RM is met. Go for a heavier single than phase 1.)

    Week 6: Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% (This is a training 1 rep max. Not a true 1 rep max. There is some left in the tank, but the bar is approached aggressively. Continue working up making 5% jumps until a 1RM is met. Go for a heavier single than phase 1.)
    Phase 3

    Back off sets are added after hitting RM for the day. All back off sets are done beltless.

    Deadlift– All percentages below are based on a training max. We have now added 10 more pounds to his deadlift training max.

    Squat– All percentages below are based on a training max. We have now added 10 more pounds to his squat training max.
    Monday- Alternate A and B for six weeks

    Week A- Squat

    Week B- Deadlift

    Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 2: Deadlift: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

    Week 4: Deadlift: 70%x5, , 80%x5, 90%x5, 80%x5, 70%x5

    Week 5: Squat: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5

    Week 6: Deadlift: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
    Wednesday- Alternate Week A and Week B for six weeks

    Week A- Deadlift

    Week B- Squat

    Week 1: Deadlift: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue making 5% jumps until a 5RM is met. Go for a 5 rep PR here.)

    Back off sets: 3 sets of 5-8 @ 65%

    Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue working up making 5% jumps until a 5RM is met. Go for a 5 rep PR here.)

    Back off sets: 3 sets of 5-8 @ 65%

    Week 3: Deadlift: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%

    Continue working up making 5% jumps until a 3RM is met. Go for a 3 rep PR here.

    Back off sets: 3 sets of 5-8 @ 70%

    Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (Continue working up making 5% jumps until a 3RM is met. Go for a 3 rep PR here.)

    Back off sets: 3 sets of 5-8 @ 70%

    Week 5: Deadlift: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% (This is a training 1 rep max, not a true 1 rep max. There is some left in the tank, but the bar is approached aggressively. Continue working up, making 5% jumps until a 1RM is met. Go for a heavier single than phase 2.)

    Back-off sets: 3 sets of 3-5 @ 75%

    Week 6: Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% (This is a training 1 rep max, not a true 1 rep max. There is some left in the tank, but the bar is approached aggressively. Continue working up making 5% jumps until a 1RM is met. Go for a heavier single than phase 2.)

    Back-off sets: 3 sets of 3-5 @ 75%
    Phase 4

    Back off sets are added after hitting RM for the day. All back off sets are done beltless.

    Deadlift – All percentages below are based on a training max. We have now added 10 more pounds to his deadlift training max.

    Squat – All percentages below are based on a training max. We have now added 10 more pounds to his squat training max.
    Monday- Alternate A and B for six weeks

    Week A– Squat

    Week B– Deadlift

    Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 2: Deadlift: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5

    Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

    Week 4: Deadlift: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5

    Week 5: Squat: Omit– Deadlift Testing Week

    Week 6: Deadlift: 75%x5,85%x5, 95%x5, 85%x5, 75%x5
    Wednesday- Alternate Week A and Week B for six weeks

    Week A- Deadlift

    Week B- Squat

    Week 1: Deadlift: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue making 5% jumps until a 5RM is met. Go for a 5 rep PR here.)

    Back-off sets: 3 sets of 5-8 @ 65%

    Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85% (Continue working up making 5% jumps until a 5RM is met. Go for a 5 rep PR here.)

    Back-off sets: 3 sets of 5-8 @ 65%

    Week 3: Deadlift: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (Continue working up making 5% jumps until a 3RM is met. Go for a 3 rep PR here.)

    Back-off sets: 3 sets of 5-8 @ 70%

    Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (Continue working up making 5% jumps until a 3RM is met. Go for a 3 rep PR here.)

    Back-off sets: 3 sets of 5-8 @ 70%

    Week 5: TEST Deadlift: 1 rep @ 65%, 1 rep @ 75%, 1 rep @ 85%, 1 rep @ 95% (Continue working up making 5-10% jumps until a 1RM is met. Go for an all time PR here.)

    Week 6: Squat: 3 reps @ 65% TM, 3 reps @ 75% TM, 3 reps @ 85% TM, 1 rep @ 95% TM (This is a training 1 rep max, not a true 1 rep max. There is some left in the tank, but the bar is approached aggressively. Continue working up, making 5% jumps until a 1RM is met. Go for a heavier single than phase 3.)
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  22. #2447
    Senior Member
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    hahaha I tried for a minute to read that and gave up. You're stronger and bigger than I am so take this with a grain of salt, but I taught the crossfit / westside powerlifting cert with aj and a couple things to me stand out:

    1) With the conditioning you do a ton of different movements and your goal is to be proficient with them. So when it comes to powerlifting, the big lifts moving up help everything move up but it's hard to do everything PLUS squat/bench/dl constantly

    2) The conjugate method is awesome for this because the goal is to always rotate movements. On ME days, in a short amount of time you can work up, PR on a 1rm of some movement you've not done in awhile and quickly get to the rest of what you'd like to do.

    3) With all the other stuff you do for strength, your deadlift can move up from speed/tech work without overworking that exact pattern. Then you have more energy for everything else you want to do and you can spend time on accessories for the specific weak points you have.

    But then again, progressive overload does work
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  23. #2448
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,713
    Hit 315x4 paused on bench today. Was pretty happy with this. Was planning on hitting a triple and was thinking 310. I also did 55 reps of Push Press and 55 burpees on Sunday.

    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  24. #2449
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,713
    DE Lower
    BW:208

    Speed Box Squat
    255+choked Blue bandsx2
    255+choked Blue bandsx2
    255+choked Blue bandsx2
    255+choked Blue bandsx2
    255+choked Blue bandsx2
    255+choked Blue bandsx2
    255+choked Blue bandsx2
    255+choked Blue bandsx2
    255+choked Blue bandsx2

    Speed Pulls

    1" deficit
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x1
    325x2
    325x2
    325x2

    Front Squat

    225x8
    225x8
    245x9

    Back Ext
    minix15
    x15
    x12

    Reverse Hyper
    x15
    x15
    x15


    21-15-9 Toes to bar
    35-25-15-Wall Ball 20# 10'

    7:05

    I really need to work on my toes to bar. Wall balls were harder then usual from all the work I did before hand.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  25. #2450
    A gallon a day, everyday! ThomasG's Avatar
    Join Date
    Apr 2007
    Posts
    3,713
    ME Lower

    Reverse Band Squat-Average bands
    545x1
    585x1
    615x1

    455x7

    Deficit Deadlifts-1"
    375x6
    375x8
    375x10

    GHR's-Against a mini band
    x15
    x12
    x12

    Reverse Hypers
    x12
    x12
    x15


    Going to do some conditioning tonight, bleh......
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

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