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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  1. #1
    Senior Member Zorachus's Avatar
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    36yrs old 5 /3 /1 Journal

    I am doing a sort of hybrid workout here. The main compounds are all 5/3/1 routine, but accessories a twist on the HTC-12. We see how this goes

    This is a continuation from my older thread;
    http://www.wannabebig.com/forums/sho...=127550&page=2

    Sunday: Workout-A SHOULDERS
    05/09/10

    MONTH 6
    Week 4 DELOAD – 40%x5, 50%x5, 60%x5

    - 5/3/1 Barbell OH Press - 1rep max is 125
    35lbs x 10 warmup
    50lbs x 5
    65lbs x 5
    75lbs x 5+ ( did 15 )

    - 5 x 10 of 50% 1RM of OH Press / Dumbbell Military Press = Up Weight in Month-8
    30lbs ea x 10
    30lbs ea x 10
    30lbs ea x 10
    30lbs ea x 10
    30lbs ea x 10

    - Upright Row Barbell = Up weight in Month-9
    35lbs x 15
    40lbs x 10
    50lbs x 8
    55lbs x 6 +2+2+2

    - Barbell Curl = Up weight in Month-9
    20lbs ea x 15
    30lbs ea x 10
    45lbs ea x 8
    50lbs x 6 +2+2+2
    Last edited by Zorachus; 05-22-2010 at 10:05 PM.

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  3. #2
    Senior Member Zorachus's Avatar
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    Tuesday: Workout-B DEADLIFT / BACK
    05/12/10

    MONTH 7
    Week 1 – 65%x5, 75%x5, 85%x5

    - 5/3/1 Deadlift - 1rep max is 220
    70lbs x 10 warmup
    145lbs x 5
    165lbs x 5
    190lbs x 5+ ( did 7 )

    - Dumbbell Row's = Up weight in Month-8
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10

    - Lat Pulldowns = Up weight in Month-9
    70lbs x 15
    80lbs x 10
    80lbs x 10
    90lbs x 8

    - T-Bar Row's = Up weight in Month 9
    50lbs x 15
    60lbs x 10
    65lbs x 8
    70lbs x 6 +2+2+2
    Last edited by Zorachus; 05-22-2010 at 09:59 PM.

  4. #3
    Senior Member Zorachus's Avatar
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    Thursday Workout-C BENCH / TRICEPS
    05/14/10

    MONTH 7
    Week 1 – 65%x5, 75%x5, 85%x5

    - 5/3/1 Barbell Bench Press - 1rep max is 195
    70lbs x 10 warmup
    125lbs x 5
    145lbs x 5
    165lbs x 5+ ( did 5 )

    - 5 x 10 of 50% 1RM Bench / Dumbbell Bench = Up weight in Month-8
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    - Dumbbell Overhead Extensions = Up weight in Month-9
    20lbs x 15
    30lbs x 10
    30lbs x 10
    35lbs x 8

    - Tricep Pushdowns = Up weight in Month-9
    50lbs x 15
    60lbs x 10
    60lbs x 10
    65lbs x 8
    70lbs x 6 +2+2+2
    Last edited by Zorachus; 05-22-2010 at 08:48 PM.

  5. #4
    Senior Member Zorachus's Avatar
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    Saturday Workout-D SQUATS
    05/16/10

    MONTH 7
    Week 1 – 65%x5, 75%x5, 85%x5

    - 5/3/1 Squats - 1rep max is 275
    90lbs x 10 warmup
    180lbs x 5
    205lbs x 5
    235lbs x 5+ ( did 8 )

    5 x 10 SQUATS of 50% 1RM
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10

    -Leg Curls
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Last edited by Zorachus; 05-20-2010 at 08:26 PM.

  6. #5
    Senior Member Zorachus's Avatar
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    Sunday: Workout-A SHOULDERS
    05/16/10

    MONTH 7
    Week 1 – 65%x5, 75%x5, 85%x5

    - 5/3/1 Barbell OH Press - 1rep max is 130
    50lbs x 8 warmup
    85lbs x 5
    100lbs x 5
    110lbs x 5+ ( did 6 )

    - 5 x 10 of 50% 1RM of OH Press / Dumbbell Military Press = Up Weight in Month-8
    30lbs ea x 10
    30lbs ea x 10
    30lbs ea x 10
    30lbs ea x 10
    30lbs ea x 10

    - Upright Row Barbell = Up weight in Month-9
    35lbs x 15
    40lbs x 10
    50lbs x 8
    55lbs x 6 +2+2+2

    - Barbell Curl = Up weight in Month-9
    20lbs ea x 15
    30lbs ea x 10
    40lbs ea x 8
    50lbs ea x 6 +2+2+2
    Last edited by Zorachus; 05-22-2010 at 10:02 PM.

  7. #6
    Senior Member Zorachus's Avatar
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    Tuesday: Workout-B DEADLIFT / BACK
    05/18/10

    MONTH 7
    Week 2 – 70%x3, 80%x3, 90%x3

    - 5/3/1 Deadlift - 1rep max is 220
    75lbs x 10 warmup
    155lbs x 3
    175lbs x 3
    200lbs x 3+ ( did 8 )

    - Dumbbell Row's = Up weight in Month-8
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10

    - Lat Pulldowns = Up weight in Month-9
    70lbs x 15
    80lbs x 10
    90lbs x 8
    100lbs x 6 +2+2+2

    - T-Bar Row's = Up weight in Month 9
    50lbs x 15
    60lbs x 10
    65lbs x 8
    70lbs x 6+2+2+2
    Last edited by Zorachus; 05-23-2010 at 08:48 AM.

  8. #7
    Senior Member Zorachus's Avatar
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    Thursday Workout-C BENCH / TRICEPS
    05/20/10

    MONTH 7
    Week 2 – 70%x3, 80%x3, 90%x3

    - 5/3/1 Barbell Bench Press - 1rep max is 195
    50lbs x 10 warmup
    135lbs x 3
    155lbs x 3
    175lbs x 3+ ( did 4 )

    - 5 x 10 of 50% 1RM Bench / Dumbbell Bench = Up weight in Month-8
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    - Tricep Pushdowns = Up weight in Month-9
    50lbs x 15
    60lbs x 10
    65lbs x 8
    70lbs x 6 +2+2+2

    - Dumbbell Overhead Extensions = Up weight in Month-9
    20lbs x 15
    25lbs x 10
    30lbs x 8
    35lbs x 6 +2+2+2
    Last edited by Zorachus; 05-22-2010 at 10:03 PM.

  9. #8
    Senior Member ELmx479's Avatar
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    Solid training man, can't go wrong with the 5/3/1 routine. Good luck!

  10. #9
    Senior Member Zorachus's Avatar
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    Saturday Workout-D SQUATS
    05/22/10

    MONTH 7
    Week 2 – 70%x3, 80%x3, 90%x3

    - 5/3/1 Squats - 1rep max is 275
    90lbs x 10 warmup
    190lbs x 3
    220lbs x 3
    250lbs x 3+ ( did 8 )

    5 x 10 SQUATS of 50% 1RM
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10

    -Leg Curls
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Last edited by Zorachus; 05-23-2010 at 08:29 AM.

  11. #10
    Senior Member Zorachus's Avatar
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    Not sure if I should stick with this routine I am doing, or go ahead with this new one I posted ?
    http://www.wannabebig.com/forums/sho...33#post2337733

    Just want to look more like a body builder, with bulging and defined shoulders, and shirt sleeve busting arms, etc...

    Which of these two will do that best ?

  12. #11
    Senior Member ELmx479's Avatar
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    Quote Originally Posted by Zorachus View Post
    Not sure if I should stick with this routine I am doing, or go ahead with this new one I posted ?
    http://www.wannabebig.com/forums/sho...33#post2337733

    Just want to look more like a body builder, with bulging and defined shoulders, and shirt sleeve busting arms, etc...

    Which of these two will do that best ?
    If you want the body builder look you need to have a very good diet for that goal. There is no single magic routine, just pick a good one and stick to it. 5/3/1 can work great, just use the proper accessory work for hypertrophy. Or if HTC-12 looks good to you give it a try for a few months. But no matter what routine you pick your diet will make or break you. Good luck.

  13. #12
    Senior Member Zorachus's Avatar
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    Sunday Workout-A; Squat Day
    05/23/10

    MONTH 7
    Week 2 – 70%x3, 80%x3, 90%x3

    - 5/3/1 Squats - 1rep max is 275
    90lbs x 10 warmup
    190lbs x 3
    220lbs x 3
    250lbs x 3+ ( did 8 )

    -SQUATS of 50% 1RM = Up weight in Month-8
    135lbs x 15
    140lbs x 10
    140lbs x 10
    140lbs x 10

    -Leg Curls = Up weight in Month-8
    50lbs x 15
    55lbs x 12
    55lbs x 12
    60lbs x 10
    Last edited by Zorachus; 06-05-2010 at 04:55 PM.

  14. #13
    Senior Member Zorachus's Avatar
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    Boy that OH Press is getting tough at that weight for me, but it is fun trying to pushout the reps

    I am sorry but will stick with the 5/3/1 for a while longer, most likely not do the HTC-12 right now. I like the structure and guideline of the 5/3/1, and how it lasts every few weeks, deload, then add little more weight, rinse and repeat. Gains will be slow but steady, and good over the long haul.
    Last edited by Zorachus; 05-23-2010 at 08:30 AM.

  15. #14
    Senior Member Zorachus's Avatar
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    Tuesday Workout-B; Bench Press Day
    05/25/10

    MONTH 7
    Week 2 – 70%x3, 80%x3, 90%x3

    - 5/3/1 Barbell Bench Press - 1rep max is 195
    50lbs x 10 warmup
    135lbs x 3
    155lbs x 3
    175lbs x 3+ ( did 5 )

    - Dumbbell Bench = Up weight in Month-8
    35lbs ea x 15
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    -Dumbbell Flys = Up weight in Month-8
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = Up weight in Month-8 ( Last set only )
    50lbs x 10
    60lbs x 8
    60lbs x 8
    70lbs x 6 +2+2+2

    - Weighted Pushups
    4 x 12

    CARDIO = stairs
    Last edited by Zorachus; 06-07-2010 at 08:11 PM.

  16. #15
    Senior Member brihead301's Avatar
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    Quote Originally Posted by Zorachus View Post
    Boy that OH Press is getting tough at that weight for me, but it is fun trying to pushout the reps

    I am sorry but will stick with the 5/3/1 for a while longer, most likely not do the HTC-12 right now. I like the structure and guideline of the 5/3/1, and how it lasts every few weeks, deload, then add little more weight, rinse and repeat. Gains will be slow but steady, and good over the long haul.
    I like this attitude. Consistency is key here. Stick with what you are doing, and eat properly, and overtime you will get better and better results.
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  17. #16
    Senior Member Zorachus's Avatar
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    Thursday:Workout-C; DEADLIFT Day
    05/27/10

    MONTH 7
    Week 3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Deadlift - 1rep max is 220
    70lbs x 10 warmup
    165lbs x 5
    190lbs x 3
    210lbs x 1+ ( did 6 )

    - Barbell Row's = Up weight in Month-8
    50lbs x 15
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Lat Pulldowns = Up weight in Month-8 ( Last set only )
    70lbs x 10
    80lbs x 8
    80lbs x 8
    90lbs x 6 +2+2+2

    - T-Bar Row's = Up weight in Month-8 ( Last set only )
    60lbs x 10
    70lbs x 8
    70lbs x 8
    80lbs x 6+2+2+2
    Last edited by Zorachus; 06-02-2010 at 06:58 AM.

  18. #17
    Senior Member Zorachus's Avatar
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    Took a week off, was just beat tired, and watching the Blackhawks in the Stanley Cup every other night drinking a few beers, had no energy for lifting.

    But back today.

  19. #18
    Senior Member Zorachus's Avatar
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    Thursday:Workout-C; DEADLIFT Day
    06/03/10

    Took it easier today

    MONTH 7

    - 5/3/1 Deadlift - 1rep max is 220
    70lbs x 10 warmup
    150lbs x 5
    175lbs x 5

    - Barbell Row's = Up weight in Month-9
    50lbs x 15
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Lat Pulldowns = Up weight in Month-8 ( Last set only )
    70lbs x 10
    80lbs x 8
    80lbs x 8
    90lbs x 6 +2+2+2

    - T-Bar Row's = Up weight in Month-8 ( Last set only )
    60lbs x 10
    70lbs x 8
    70lbs x 8
    80lbs x 6+2+2+2
    Last edited by Zorachus; 06-05-2010 at 04:31 PM.

  20. #19
    Senior Member Zorachus's Avatar
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    Saturday: Workout-D; Overhead Press Day
    06/05/10

    MONTH 7
    Week 3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Barbell OH Press - 1rep max is 130
    50lbs x 8 warmup
    100lbs x 5
    110lbs x 3
    125lbs x 1+ ( did 4 )

    - Dumbbell Military Press = Up Weight in Month-9
    30lbs ea x 15
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10

    - Upright Row Barbell = Up weight in Month-8 ( Last set only )
    40lbs x 10
    45lbs x 8
    45lbs x 8
    50lbs x 6 +2+2+2

    - Barbell Curl = Up weight in Month-8 ( Last set only )
    30lbs ea x 10
    40lbs ea x 8
    40lbs ea x 8
    50lbs ea x 6 +2+2+2

    - Dumbbell Lateral Raise = Up weight in Month-9
    10lbs x 15
    12lbs x 12
    12lbs x 12
    15lbs x 10

    CARDIO = stairs
    Last edited by Zorachus; 06-07-2010 at 08:10 PM.

  21. #20
    Senior Member Zorachus's Avatar
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    Sunday Workout-A; Squat Day
    06/06/10

    MONTH 7
    Week 3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Squats - 1rep max is 275
    90lbs x 10 warmup
    205lbs x 5
    235lbs x 3
    260lbs x 1+ ( did 10 )

    -SQUATS of 50% 1RM = Up weight in Month-8
    135lbs x 15
    140lbs x 10
    140lbs x 10
    140lbs x 10

    -Leg Curls = Up weight in Month-8
    50lbs x 15
    55lbs x 12
    55lbs x 12
    60lbs x 10
    Last edited by Zorachus; 06-07-2010 at 08:10 PM.

  22. #21
    Senior Member Zorachus's Avatar
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    Tuesday Workout-B; Bench Press Day
    06/08/10

    MONTH 7
    Week 3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Barbell Bench Press - 1rep max is 195
    50lbs x 10 warmup
    145lbs x 5
    165lbs x 3
    185lbs x 1+ ( did 2 )

    - Dumbbell Bench = Up weight in Month-8
    35lbs ea x 15
    40lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    -Dumbbell Flys = Up weight in Month-8
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = Up weight in Month-8 ( Last set only )
    50lbs x 12
    60lbs x 10
    60lbs x 10
    70lbs x 6 +2+2+2

    - Weighted Pushups
    4 x 12

    CARDIO = stairs
    Last edited by Zorachus; 06-08-2010 at 08:46 PM.

  23. #22
    Senior Member brihead301's Avatar
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    So how's everything coming along? I see you are basically doing the same thing I'm doing now - a 'powerbuilding' type thing. You use the 5/3/1 just to slowly drive your strength up in the main lift, and you use assistance for bodybuilding purposes. Obviously training this way, with all the extra volume, will limit your strength gaining ability (or at least slow it down), but with physique as the goal it seems like a good way to train. How has it been working for you?
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

  24. #23
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by brihead301 View Post
    So how's everything coming along? I see you are basically doing the same thing I'm doing now - a 'powerbuilding' type thing. You use the 5/3/1 just to slowly drive your strength up in the main lift, and you use assistance for bodybuilding purposes. Obviously training this way, with all the extra volume, will limit your strength gaining ability (or at least slow it down), but with physique as the goal it seems like a good way to train. How has it been working for you?
    I am enjoying this alot I feel this 5/3/1 gives me a solid outline and structure to follow every month, with deloads once a month, then add 5lbs to the bar, rinse and repeat. And I add weight to the Assitance lifts just every 2 months. I know it is slow progress, but will keep me going like this for a few years before I hit a wall, or plateau.

    The HTC-12 looks fresh and sort of cool, but not enough weekly/monthly guideline to follow like the 5/3/1 which is what I want. So I will not get big in a couple of months, but more like 6 - 12 months +.

    A slow and steady progression should do the trick I hope ? If I was only benching 175lbs max before now 200lbs, and in 6 months 230lbs. Squatting 250lbs before, and soon in a few months 300lbs+, that should be getting me bigger I would think ?

  25. #24
    Senior Member Zorachus's Avatar
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    Go HAWKS !!!!

    2010 Stanley Cup winners
    Last edited by Zorachus; 06-10-2010 at 08:37 PM.

  26. #25
    Senior Member brihead301's Avatar
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    Hawks are ghey!

    But it's good to hear about your progress. You have the right attitude about understanding that it's a long-term commitment. There's no such thing as 'get ripped in just 6 weeks!!! Unless, of course you have already been training consistently for years, and you do a 6 week cut.....

    I agree about the program too. Slow progression is more for me then fast progression....and yes increasing your squat and bench by 50 lbs. each will definately result in a bigger you!
    How to Find Your Dream Job
    My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!

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