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. #1
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    Smitty's 800 Bench or Die Log--Block Training

    Ok, my name is Chris Smith, from Eaton, Ohio. I am 42 years old, and have been competing in bench comps for around 12 years or so. I have been around a while--had the pleasure of lifting in a couple WPO Bench Bash for Cash meets in Orlando back in 2003/2004 and some of Bill Carpenter's Bench Bash meets as well. I have my own gym (Eaton Barbell--check out www.eatonbarbell.com ), and also train at the Powerstation Gym in Middletown, Ohio and with Gritter at his Barn Gym. On Monday, 08/09/10 I have started the Block Periodization training. This program has been mapped out by Jeremy Frey for me. I am a bench only guy and 42 years old. Current best benches are 730 at 220 and 749 at 242. I have been doing a more traditional Westside type of training for the last 6 years or so. My training had gotten stale, bored with it, and I honestly wasn't having much fun. I have read about Block Training, and it peaked my interest to the point of wanting to give it a run. My work capacity is crap right now, so my first block (Accumulation) is going to run 7 weeks. Here is my first day.

    08/09/10
    Safety Squat Bar Box Squat
    5 sets x 5 reps 315 lbs
    9 exercise circuit (2 x through 10 reps) consisting of
    Incline DB Press--70 lbs
    Chest Supp Row--3 plates and a quarter
    Band Leg Curl--Green Band
    Sit Ups
    Flat DB Fly
    Band Pull Apart
    SL RDL
    Wall Sits (45 seconds)
    Plate Raise
    Made it through the first day. Was a bit winded about 1/3 of the way thru the second circuit, but kept the pace fairly quick. Tuesday is the only day off for me. Benchin on Wednesday.

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  3. #2
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    First week--Accumulation-Competition Bench RAW
    60% 285 x 6
    65% 310 x 5
    70% 330 x 4
    65% 310 x 6
    70% 330 x 5
    75% 355 x 3

    Circuit # 2--2 times thru 10 reps each exercise
    1. Inverted Row
    2. Blast Strap push ups
    3. Front Bridge (45 seconds)
    4. Back Extension
    5. Reverse Lunge
    6. D-Bell Side Bend
    7. Upright Row
    8. Elbows Out Extension-45 lbs
    9. Bicep Curl bar Curls--75 lbs.

    It was hotter than **** in my gym, so the circuit really had me breathing pretty hard. I seem to recover fairly well once I get in front of the fan for a couple mintes. Gotta bump the circuits up to 3 times thru starting Friday.

  4. #3
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    8/12/10 Cardio Day

    30 Minutes steady state cardio on Elliptical
    Pushed the Prowler with another guy from the gym for three 40 yard sprints. Did this at 3:00 in the afternoon--around 92 degrees out.

  5. #4
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    Friday 8/13/10
    Romanian Deadlifts
    5 x 5 275 lbs
    Circuit # 1--3 x thru 10 Reps each set
    Incline D-Bell Press 60, 65, 70 lbs
    Chest Supp. T-bar Row--3 plates and a quarter
    Blue Band leg curls
    Sit-Ups
    Flat D-Bell Flys-40, 45, 50 lbs
    Band Pull aparts-Monster Mini
    SLDL--185 lbs
    Wall Sits--45 seconds
    Front Plate Raise--45 lb plate

    These circuits are really tough for me, because I am pretty out of shape. I will start going thru the circuit 4 times next Friday. Two more weeks then a deload week.

  6. #5
    GFH Lones Green's Avatar
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    Glad to see a log on here Smitty!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #6
    Moderator Brian Hopper's Avatar
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    Very impressive benches at 220 and 242, I hope the block periodization works out for you!!!!!
    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

    *************************
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  8. #7
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    Thanks guys. Lones--I will see ya at the Pro-Am. I'll be there all weekend helping Mike.

  9. #8
    GFH Lones Green's Avatar
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    Quote Originally Posted by Chris Smith View Post
    Thanks guys. Lones--I will see ya at the Pro-Am. I'll be there all weekend helping Mike.
    Sounds good, I'm looking forward to it
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  10. #9
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    Saturday-8/14/10

    Steady state Cardio on Precor Elliptical 30 minutes
    Standing Abs 5 sets x 20 reps

  11. #10
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    Sunday-08/15/10 Week # 2, Day 1. Competition Bench
    Warmed Up
    65% 310 x 6
    70% 330 x 4
    75% 355 x 2
    70% 330 x 5
    75% 355 x 3
    80% 380 x 2
    Worked pretty good on these sets. I am not used to this volume--benched Wed, then on Friday did Incline D-Bell Press and Flat Flyes, now more benching today, then will bench on Wed coming up. So far, so good.
    Circuit # 2 10 reps and 3 times thru
    1. Inverted Row
    2. Blast Strap Push-Ups
    3. Front Bridge (45 seconds)
    4. Back Extensions
    5. Reverse Lunges
    6. D-Bell Side Bends
    7. Upright Row-85 lbs
    8. Elbows Out Extension--40, 45 lbs
    9. Hammer Curls 45 lbs
    I am starting to get accustomed to the circuits, although the 3rd round was tough. Last week, 2 times thru kicked my ass. Have 2 more weeks of this before a deload week.

  12. #11
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    Monday, 08/16/10 Week #2, Day 1

    Safety Squat Bar Box Squat
    5 X 5 330 lbs

    Circuit # 1 10 Reps each exercise 3 times thru.
    Incline D-Bell Press 70 lbs
    Chest Supp T-Bar 3 plates and a quarter
    Blue Band Leg Curls
    Sit-Ups
    Flat D-Bell Flyes
    Band Pull Apart--Monster Mini
    SLDL--185 lbs
    Wall Sits 45 Seconds
    Plate Raise--45 lb Plate
    Starting to get better with the circuits--My body is starting to get used to them--We kept the pace up and lowered the rest between the three circuits today.

  13. #12
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    Wednesday, 8/18/10 Week #2 Day 3 Competition Bench

    Warmed Up
    65% 310 x 6
    70% 330 x 4
    75% 355 x 2
    70% 330 x 5
    75% 355 x 3
    80% 380 x 2
    Really starting to feel the volume of all the benching, as I did this training on Sunday as well, plus did Incline D-Bell presses and flat flyes on Monday. Dont feel like I ever recover. lol.
    Circuit # 2 10 reps and 3 times thru
    1. Inverted Row
    2. Blast Strap Push-Ups
    3. Front Bridge (45 seconds)
    4. Back Extensions
    5. Reverse Lunges
    6. D-Bell Side Bends
    7. Upright Row-85 lbs
    8. Elbows Out Extension--40, 45 lbs
    9. Hammer Curls 45 lbs
    Definately getting better with the circuits--they are tough, but my wind is getting a bit better through them. On a sidenote, I have dropped about 5 lbs since I started this about a week and a half ago.

  14. #13
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    Thursday 8/19/10

    Cardio Day and Abs

    30 minutes Elliptical
    5 sets standing Abs

  15. #14
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    Friday 08/20/10 Week #2 Day 4

    RDL
    5 x 5 300 lbs
    Circuit#1 3 times thru consisting of:
    D-Bell Incline Press
    Chest Supp. T-Bar Rows
    Blue Band Leg Curl
    Sit-Ups
    Flat D-Bell Fly
    Band Pull Apart--Light Band
    SLDL
    Wall Sits 45 Seconds
    Plate Raise
    Gonna bump the circuit up to 4 times starting on Monday. Then a much needed deload week after this coming week.

  16. #15
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    Sat. 08/21/10 Week #2, Day 5 Cardio Day

    35 Minutes Precor Elliptical
    Abs--4 sets Standing Abs

    This weekend is a challenging weekend, as I have to work the Pro-Am, and get my training in as well. Gotta make time, though.

  17. #16
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    Sunday, 8/22/10 Week #3 Day 1 Competition Bench

    Warmed Up
    65% 310 x 6
    70% 330 x 5
    75% 355 x 3
    70% 330 x 6
    75% 355 x 4
    80% 380 x 3

    Circuit # 2 10 reps and 4 times thru
    1. Inverted Row
    2. Blast Strap Push-Ups
    3. Front Bridge (45 seconds)
    4. Back Extensions
    5. Reverse Lunges
    6. D-Bell Side Bends
    7. Upright Row-85 lbs
    8. Elbows Out Extension--40, 45 lbs
    9. Hammer Curls 45 lbs

    Had to do this training at 9:30 at night, as I had to help tear down from the Pro-Am. Needless to say, I wasn't very motivated.

  18. #17
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    Monday Week # 3, Day 2 SSB Box Squats

    355 x 4 4 Sets

    Circuit # 1 4 times thru
    D-Bell Incline Press
    Chest Supp. T-Bar Rows
    Blue Band Leg Curl
    Sit-Ups
    Flat D-Bell Fly
    Band Pull Apart--Light Band
    SLDL
    Wall Sits 45 Seconds
    Plate Raise

  19. #18
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    08/25/10 Week # 3 Day 3 Competition Bench

    Warmed Up
    65% 310 x 6
    70% 330 x 5
    75% 355 x 3
    70% 330 x 6
    75% 355 x 4
    80% 380 x 3

    Circuit # 2 4 times thru
    1. Inverted Row
    2. Blast Strap Push-Ups
    3. Front Bridge (45 seconds)
    4. Back Extensions
    5. Reverse Lunges
    6. D-Bell Side Bends
    7. Upright Row
    8. Elbows Out Extension
    9. Hammer Curls
    Benching was tough today--chest seems to be overworked--luckily that was my last bench training as my deload week starts in a couple days. Friday I do some deads and a circuit and Saturday is Cardio, then I start the deload.

  20. #19
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    08/26/10 Thursday Week # 3 Day # 4

    Cardio
    Precor Elliptical 35 Minutes
    Abs--Standing Abs 4 sets--20 reps each.

  21. #20
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    08/27/10 Friday Week #3 Day #5

    RDL
    315 x 4--4 sets x 4 reps

    Circuit # 1 4 times thru
    D-Bell Incline Press
    Chest Supp. T-Bar Rows
    Blue Band Leg Curl
    Sit-Ups
    Flat D-Bell Fly
    Band Pull Apart--Light Band
    SLDL
    Wall Sits 45 Seconds
    Plate Raise

  22. #21
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    8/28/10 Saturday Week #3 Day 6

    Cardio & Abs

    35 Minutes Precor Elliptical
    4 sets standing abs

  23. #22
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    08/29/10 Week # 4 Day 1

    This is the first day of my deload week.
    Cardio 35 Minutes Precor Elliptical
    Done

  24. #23
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    08/30/10 Week# 4 Day 2

    Safety Squat Bar Squats
    315 2 sets x 2 reps

    Leg Ext-3 sets x 15
    Cybex Leg Curl-3 sets x 15
    Reverse Hypers--3 sets--90 lbs.

    Nice easy day today--starting to feel refreshed already.

  25. #24
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    9/1/10 Week # 4 Day 3

    Deload Bench

    Worked up to 315 2 sets x 2 reps
    Elbows out extensions 3 sets x 20 reps
    Lat Pulldown 3 sets x 12 reps
    D-Bell Shoulder Complex 3 sets x 15 reps
    Getting anxious to start the next 2 week wave of heavier training. The other guys are getting ready for the Lexen meet in October--they did short bands to a 1 board.

  26. #25
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    9/2/10 Week # 4 Day 4

    Cardio
    35 minutes Precor Elliptical

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