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. #1
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    Eric's Lifting Journal

    12/3/2011: SSA Long Island Championships

    My first meet since the 2004 APF Senior Nationals. Didn't even think about lifting until the day before, and realized I didn't want to pass up the chance to lift with my boys Chris Taylor, Chris Rodgers, and Ben Jackson.

    Weighed in the day of the meet at 147 = 148 lbs/MultiPly Division

    Squats:

    1) 505 for a small, 4 lbs, meet PR and hit it literally like an empty bar. Didn't feel as deep as I like to go, so adjusted for the next two.

    2) 530, sunk to good depth and stood right up. Originally was planning on stopping there, but it was so easy decided to take one more.

    3) 560, got a tad forward in the hole, but managed to adjust and keep my positioning pretty good and grinded it out nice and clean ... 59 lbs meet PR


    Bench Press:

    1) 295; felt decent
    2) 315; not so easy (16 lbs under my meet PR)
    3) Pass - wasn't worth wasting the energy trying to squeeze out 5-10 more lbs since it wouldn't have been a PR anyway.

    Deadlift:
    1) 485; easy
    2) 525 for a 2 lbs meet PR and also a 1400 lbs Total. Solid but not as fast as usual.
    3) Pass - didn't feel like taking another, Lol

    Squats went about as expected; 560 was harder than I would have liked, but I used a shitty pair of knee wraps and barely tightened the straps on my suit. Also only did one week of my band training before the meet, and I was weak in the area where more band training will help.

    For bench, besides two shirt workouts with the guys, I trained by myself every workout and raw. So was hoping to just hit 315, and that's what happened. Also used a new shirt that I never tried before that I touched 185 in while warming.

    Was exhausted by dealdift time, and I had also pulled a max effort reverse band dealdift 3 days prior to the meet. Wanted to hit a small PR with some left in the tank, and that's what I did. Luckily that gave me 1400 for my first elite total and I didn't have to take another :)

    Was great to share the platform with a bunch of my old friends, and some new ones! Here a video of all my lifts except my 315 bench:



    And here's the 315 bench:



    For those of you for the Tri-State area, we are planning to have an APF Push-Pull meet at the end of March. More details will be available soon, but start training for it now! :)
    Last edited by Eric Adolph; 02-17-2012 at 08:31 PM.

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  3. #2
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    Two days after the meet actually felt pretty decent, so back to normal training right away:

    12/5/11 (Monday: Speed Bench


    Speed Bench Press-
    [+ 2 Doubled MiniBands]
    5@095x3, (close)
    5@105x3 (med)
    5@115x3 (comp)

    Overhead Press Machine- (Palms Out)
    135, 185, 235x5
    275x8

    Tri Pushdowns- (M-Bar; Wide Grip)
    060, 080, 100, 120, 140x10
    (UnderHand)
    30, 50, 70x20
    90x15

  4. #3
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    14.5 (5 Blocks) Box Squat- (Med Stance) + Belt Only
    135, 185, 225, 255x5
    285x8

    Sumo Deadlifts- + Loose Belt Only
    135x8; 225x1
    20+ @ 315x1

    Seated Cables Rows-
    80, 110, 140x10
    160, 180x8

    Strict Lat Pulldowns- (O-hand)
    70, 100, 130x10
    150x8

    Ab Machine-
    70x20; 90x12; 110x8

    I had done a lot of volume box squat work up until the last two months or so before the meet last weekend. Then I switched to mainly concentrating on my free squat with gear. This helped my squat tremendously, but my DL suffered. I had pulled 565 in training at one point pretty easily, and I might have been able to grind out 545 at the meet if I took my third attempt. Going to have to find a balance of doing both. Going to attempt to do this by box squatting with a close/med stance on Tuesdays (followed by a heavy DL or speed pulls) and doing the geared heavy squat work on Saturday. The backup option is to box squat after my geared squats on Saturday, but I am usually too shot by that point and would rather bang out a bunch of other assistance work instead.

  5. #4
    Senior Member ehubbard's Avatar
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    Congrats on the meet! Hopefully I'll get out to train with you and CT soon.

  6. #5
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    Quote Originally Posted by ehubbard View Post
    Congrats on the meet! Hopefully I'll get out to train with you and CT soon.
    Thanks man! Hope you can make it out soon!!

  7. #6
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    12/9/2011 (Friday): Max Effort Bench

    Floor Press- (Comp Grip)
    135, 185, 205x3
    225, 245x3
    260x1

    Pause Bench Press- (Comp Grip / Flat Back)
    135, 165, 185x5
    205, 215x5
    135x23 (Med Grip / Touch-and-Go)

    Standing Strict Ovehead DB Press-
    25s x 10
    45s x 8
    50s x 9

    Tri Pushdowns- (Rope)
    20, 40, 60, 80, 100x10
    (Straight Bar, Med Grip)
    30, 50, 70, 90x15

    Felt like crap; 260 on the floor press was much harder than the 275 I did a few weeks ago. Oh well, at least I got some volume in after.

  8. #7
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    12/10/2011 (Saturday): Speed Squat

    Speed Box Squats- + Titan Briefs
    [+ GreenBand]
    {~15" Box}
    5@240x2
    {~14.5" Box}
    5@240x2
    {~14" Box}
    5@240x2
    260x1
    280x1
    300x1

    Seated Cable Rows- (Wide V-Handle)
    70, 100, 130, 160x8

    Glute-Ham Raises-
    1x12
    1x10 + MiniBand
    1x08 + MiniBand + 5 lbs
    1x08

    Decline Situps- (+ weight behind head)
    1x15 + 10 lbs
    1x10 + 25 lbs
    1x08 + 35 lbs

    Kettlebelle Swings- (Squat Position)
    {Alternating Arms on Each Rep}
    1x10
    1x36

    Nice easy workout on what is normally geared-squat day. Hardly do speed squats anymore, but I should probably do this once every third Saturday or something. Don't have that normal "snap" that I used to.

  9. #8
    WBB Team Captain Coke's Avatar
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    Awesome job at your meet Eric, great lifting!!

  10. #9
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    Quote Originally Posted by Coke View Post
    Awesome job at your meet Eric, great lifting!!
    Thanks man; much appreciated!!

  11. #10
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    12/12/2011 (Monday): Speed Bench

    Speed Bench Press-
    [+ 2 Doubled MiniBands]
    5@095x3, (close)
    5@105x3 (med)
    4@115x3 (comp)
    125, 135x3 (comp)

    Standing Strict Overhead Press- (Close Grip)
    45x10; 95x8
    115, 135x1
    150x5
    135x7

    Tri Pushdowns- (M-Bar; Wide Grip)
    060, 080, 100, 120x10
    140x8
    (Close Grip)
    30, 50, 70, 100x15

    Felt much better than last week - but last week was two days after a meet, Lol. Was able to bang out all my speed sets real fast with good speed, and really didn't get too fatigued. Took a little extra time before the last set and did 135 with pretty good speed too.
    Last edited by Eric Adolph; 12-12-2011 at 12:54 PM.

  12. #11
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    12/13/2011 (Tuesda): Max Effort SQ/DL Day

    Reverse Conventional PinkBand Deadlift- + Belt Only
    135x8
    225, 315x3
    405, 455, 475, 500x1

    Box Squat- (Close Stance) + Belt Only
    [~12" Box]
    135, 185, 225x5
    255x1
    285x5

    Strict Lat Pulldowns- (Overhand)
    Light Wamrups
    150x12

    Ab Machine-
    Light Wamrups
    100x13

    DL continues to blow; did 500x3 straight weight not that long ago, so a grinding 500 with a ReverseBand is pretty sad. At least box squats feel a bit better than last week; still around 30 lbs under what I normally work up to, but if I can get a bit closer at least my Sumo pull should start getting back to where it was, and that's much more important.

  13. #12
    Gaglione Strength Chris Rodgers's Avatar
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    I was about to ask why you stopped at 500 until I read the bottom. Do you plan on keeping Saturdays as your speed day or will you work up every few weeks on that day?

    Also, I like how you start your close grip sets a little lighter on speed day and then work up on the wider sets. I've been noticing a huge difference in my speed vs. bands with my close to wide grip. The amount of extra ROM on my close grip really adds a lot of band tension.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  14. #13
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    I am thinking Sat will be something close 2 weeks gear work, and 1 week speed work. The squats today are more like DL work, and I don't think it will effect heavy gear squats on Saturday.

    I've always done speed work by adding weight as I move my grip out. Even without bands I def have more snap as I go wider, even if I can't handle much more max weight. So I try to use weights with each grip that keep the speed the same.

    You gonna try anything different this cycle?

  15. #14
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Eric Adolph View Post
    You gonna try anything different this cycle?
    Well I already added speed work in, which I hadn't done in a long time. I am also kinda getting the urge to put gear on...
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  16. #15
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    Gear, I like that idea! Train for one gear meet before you go back to school every Saturday, and go back to raw for a cycle once you start!

  17. #16
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    12/15/2011: Max Effort Bench

    Dumbbell Bench Press-
    30s, 50s, 60s x 10
    75s x 8
    90s x 5
    75s x 12

    Floor Press- (Comp Grip)
    135, 185, 205x5
    225x6

    Tri Pushdowns- (Straight Bar / Med Grip)
    50, 70, 90, 110, 130x10
    (Rope)
    20x20
    40x15
    60x10
    80x8

    Not much to say about that, Lol

  18. #17
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    12/17/2011: Medium Squat Workout

    Squats- + Briefs and Belt
    150, 200, 240, 290x3
    330, 380, 420x1
    445x1


    Hammer Rows-
    135, 185x10
    205, 225x8
    245x10
    255x8

    Glute-Ham Raises-
    2x15
    1x10 + MiniBand
    1x8 + MiniBand + 5 lbs
    1x10 + MiniBand

    Shoulder Horn-
    15s, 25s, 35s, 40s x 8

    Decline Situps- (+ weight behind head]
    1x15 + 10 lbs
    1x10 + 25 lbs
    1x08 + 35 lbs

    Kettlebelle Swings- (Squat Position)
    {Alternating Arms on Each Rep}
    1x10
    1x40

    Pretty good workout. Highest I went last cycle with just briefs was 430. The 445 today would have been pretty smooth if I didn't lean forward in the hole at the last minute. Next week will probably go full gear with bands.
    Last edited by Eric Adolph; 12-17-2011 at 05:16 PM.

  19. #18
    WBB Team Captain Coke's Avatar
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    Awesome seeing you with the 445 squats PR, spotter is a beast in the vid.

  20. #19
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    Quote Originally Posted by Coke View Post
    Awesome seeing you with the 445 squats PR, spotter is a beast in the vid.
    Thanks man! ..... Spotter is big Chris Taylor - the only reason I went that heavy with one guy spotting, Lol.
    _____________________________________________________________________________________________

    12/19/2011 (Monday): Speed Bench Workout

    Speed Bench Press-
    [+ 2 Doubled MiniBands]
    5@095x3, (close)
    5@105x3 (med)
    4@115x3 (comp)
    125, 135x3 (comp)
    {No Bands; Med Grip}
    150x20

    Tri Pushdowns- (M-Bar, Wide Grip)
    [+ MiniBand Behind Back]
    30, 50, 70, 90, 100x10

    1-Arm MiniBand Pushdowns-
    5x20 per arm

    My banged up lat was feel all funky during the speed work, and my left side was not moving nearly as fast as my right on the first 10 or so sets. Felt a decent amount better on the last bunch, at least. Then just pounded out some volume tris. Hopefully will get to do some shirt benching on Friday!

  21. #20
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    12/20/2011 (Tuesday): Max Effort SQ / Speed DL

    ~14" (5 Blocks) Box Squat- (Med Stance) + Belt Only
    135, 185, 225, 255x5
    285x1
    300x6

    Speed Sumo Deadlifts- + Loose Belt Only
    17@340x1
    365, 385x1
    2@405x1

    Seated Cables Rows-
    80, 110, 140x10
    160, 170x8

    Ab Machine-
    70x20; 90x15; 100x12

    1-Arm Rear Delt Flies-
    50, 90, 130x5
    150x8

    Box Depth:



    Uploaded with ImageShack.us

    Great workout; the 300x6 was pretty solid; could have ground out another rep. 315 for a solid 5 next time should put me not too far back from where I was when I was doing a lot of these. Did all of the speed deads in less than 15 minutes and they were flying. Was shot for assistance work, but got a enough in.
    Last edited by Eric Adolph; 12-20-2011 at 01:15 PM.

  22. #21
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    12/22/2011 (Thursday): Max Effort Bench

    Paused Bench Press- (Comp Grip / Flat-Back)
    135, 165, 185, 205x5
    225x5
    225x4

    Floor Press- (Comp Grip)
    135, 185, 205x5
    225x1
    235x4 (miss 5)

    Tri Pushdowns- (M-Bar, Wide Grip)
    60, 80, 100, 120, 140x10
    {Reverse Grip}
    30, 50, 70, 90, 110x15

    Decent workout; good long pauses on all of the bench sets. Actually pretty close to my PR is 225x7, although that was probably done as a secondary movement. So bottom-end seems pretty good, but really need to work on my mid-range to get that back to where it used to be. Looking froward to doing some shirt work and board work on Monday!!

  23. #22
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    12/24/2011 (Saturday): Speed SQ / Max Effort Deadlift

    Safety Squat Bar Speed Box Squats- + Titan Briefs & Belt
    [+ EliteFTS BlackBand]
    {~15" Box}
    5@210x2
    {~14.5" Box}
    5@210x2
    {~14" Box}
    5@210x2
    230x1
    240x1

    3"+ Deficient Conventional Deadlifts- + Belt Only
    135x8
    225, 315, 365, 405x1
    430x1

    Glute-Ham Raises-
    1x12
    1x10 + MiniBand
    1x10 + MiniBand + 5 lbs
    1x12 + MiniBand

    Seated Cable Rows- (Wider V-Handle)
    70, 100 ,130, 150, 170x8

    Decline Situps- (+ weight behind head)
    1x15 + 25 lbs

    Pretty pathetic deadlift. I guess pulling only bands and reverse bands for months when pulling conventional will cause the bottom-end to suck. Oh well, I only need the lockout to transfer over to my sumo Wanted to do a bunch more assistance work, but realized they were closing the gym early as I was about to start abs!

  24. #23
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    awesome work dude...i dont see how your deadlift was pathetic...it was a 3inch deficit...sounds like that would be a good thing to do on a ME day...God Bless big homey!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  25. #24
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    12/26/2011 (Monday): Shirt Bench Press

    3-Board Press- + Inzer Phenom
    135, 185, 225x5 (raw)
    225, 275x3 (add shirt)
    315, 345, 365x1

    4-Board Press- + Inzer Phenom
    2@405x1 {with a little assistance}

    Standing Strict Overhead Press- (Med Grip)
    045x10
    095x8
    115, 135x1
    150x5
    135x7

    Tri Pushdowns- (M-Bar, Wide Grip)
    50, 70, 90x15
    110 ,130, 150x10
    {Close Grip}
    30, 50, 70, 90, 110x15

    Strict Lat Pulldowns-
    80, 110, 140x8

    Decline Situps- (+ weight behind head)
    1x10 + 10 lbs
    1x10 + 25 lbs
    1x06 + 35 lbs

    Good training session; one of the few shirt workouts I manage to get in. Went with higher boards just to try and get used to handling heavier weights again. 365 was a nice smooth press with a good pause and I think had 380-ish in me. 405 on the 4-boards was mainly just an overload, and just had some help stabilizing it so I wouldn't kill myself. Hoping to get another shirt workout in Friday night with lower boards; hopefully a solid 350 off two boards. Though some SQ/DL assistance in at the end since I'm not doing my normal Tuesday SQ/DL workout, but I was still shot from Saturday and couldn't must up much.


  26. #25
    WBB Team Captain Coke's Avatar
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    Impressive board presses Eric!!

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