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
    Senior Member superdonut's Avatar
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    A Donuts' Journey

    I'll start with a basic introduction here. I'm just a regular 21 year old college donut. Growing up I was fairly athletic, I competed in track and field for 7 years, but deep down in my donut heart I had a great appreciation for the weight room and lifting weights. During my first year of college I gained about 35lbs, but eventually I had some issues come up in my personal life that I felt were more important than lifting weights, and mainly eating 6-7 times a day, I also started working full time. So I stopped lifting for 2.5-3 months lost all the weight but enjoyed the time I spent away from the iron. I went from 190 all the way down to a measly 155lbs.

    However, I'm back with vengence as I seek to reclaim the title of heavy weight donut champion of the world.

    The program is 5/3/1 everyone has heard of it by now. I'm finishing cycle one this week and have already gained 7lbs back. I'll post this past cycle so everyone...if anyone for that matter reads this can get caught up.
    Last edited by superdonut; 12-17-2010 at 08:04 PM.

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  3. #2
    Senior Member superdonut's Avatar
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    August 8th, 2010
    Clean
    105 x 5
    120 x 5
    135 x 5

    August 10th, 2010
    Press
    75 x 5
    85 x 5
    95 x 5

    Front Raise
    25 x 10
    25 x 10

    Seated Curls
    15 x 20
    15 x 20

    August 14th, 2010
    Front Squat
    65 x 5
    95 x 5
    115 x 5

    August 16th, 2010
    Bench
    115 x 5
    135 x 5
    150 x 5

    CG Bench
    65 x 10
    65 x 10
    65 x 10
    65 x 10

    August 19th, 2010
    Clean
    110 x 3
    125 x 3
    140 x 3

    August 20th, 2010
    Pres
    80 x 3
    90 x 3
    100 x 6

    Lateral Raise
    5 x 15
    10 x 15
    15 x 15

    Leaning Lateral Raise
    5 x 10
    5 x 10
    5 x 10

    1 arm DB Press
    25 x 8
    25 x 8
    35 x 8

    Front Raise
    25 x 12
    25 x 12

    Mini Band Press
    1 x 10


    August 22nd, 2010
    Front Squat
    75 x 3
    105 x 3
    135 x 3

    Lunges
    15 x 20 steps

    August 23rd, 2010
    Bench
    120 x 3
    140 x 3
    155 x 3

    DB Bench
    25 x alot
    35 x 12
    35 x 12
    35 x 12

    CG bench
    75 x 12
    75 x 12
    75 x 12
    75 x 12

    Con Curls
    15 x 12
    15 x 12
    15 x 12
    15 x 12

    Pinwheels
    25 x 10
    25 x 10

    August 25th, 2010
    Clean
    135 x 5
    140 x 3
    150 x 1

    Press
    80 x 5
    90 x 3
    105 x 1

  4. #3
    Senior Member superdonut's Avatar
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    And finally today.

    Bench
    150 x 5
    155 x 3
    165 x 2

    DB Bench
    35 x 15
    35 x 15
    35 x 15
    45 x 12

    CG Bench
    80 4x12

    Con Curls
    15 x 15
    25 x 12
    25 x 12/10

    Pinwheels
    25 x 12

    Quick note. I'm using relativly light weight for my maxes for my 531 lifts, this way I'll be able to go up in weight fairly easily each cycle.

  5. #4
    Senior Member superdonut's Avatar
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    August 31st, 2010

    Front Squat
    115 x 5
    135 x 3
    160 x 1

    Back Raise
    bw x 15
    bw+10 x 15
    bw+15 x 15

    Weighted Vest + Heavy Bag Carry
    25lb vest + 50lb bag x 72 feet
    50lb vest + 75lb bag x 72 feet
    50lb vest + 95lb bag x 36 feet

    Notes: I mainly lift in my garage, I got a rack, bench, weights, and a good imagination. For the weighted vest+heavy bag carry all I do is use an old book bag (weighted vest) and an old canvas duffel bag (heavy bag). I fill each bag with how ever much weight I want, either in the form of plates or dumbells. Walla. I also used to do homemade atlas stone training and if anyone wants a how-to on that just lemme know.
    Last edited by superdonut; 08-31-2010 at 05:36 PM.

  6. #5
    Senior Member superdonut's Avatar
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    Deload for press and clean today.

    Sept 2, 2010

    Clean
    65 x 5
    65 x 5
    65 x 5

    Press
    55 x 5
    55 x 5
    55 x 5

    Seated DB Press
    30 x 10
    30 x 10
    30 x 10

    Mini Band Press
    2 x 10

    Notes: I got my olympic dumbbell handles in the mail today. They worked real well, might have a problem with the collars not staying on when I pile on more weight. Also had some weird stomach pain today, probably just need to eat more raisin bran. Weekend is almost here.

  7. #6
    Senior Member SCmmaFAN's Avatar
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    Welcome aboard!

    I take it that you like to eat donuts?

  8. #7
    Senior Member superdonut's Avatar
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    Quote Originally Posted by SCmmaFAN View Post
    Welcome aboard!

    I take it that you like to eat donuts?
    Thank you very much for stopping in. Ya donuts are pretty good, I like a good amount of unhealthy, sweet, sugary baked goods. Luckily I can get away with eating that stuff, however I try to eat fairly well.

  9. #8
    Senior Member
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    Welcome! Keep it up!

  10. #9
    Senior Member superdonut's Avatar
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    Thanks!

    I'm pondering a lofty goal of competing in an IPA powerlifting meet next year.

  11. #10
    Senior Member superdonut's Avatar
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    On Saturday I helped a friend of mine move. And we trained arms together!

    Dips
    bw x 12
    bw x 12
    bw x 10
    bw x 12

    Incline rope pushdowns
    4 sets

    Preacher Curls w/ ez bar
    4 sets

    Cable Hammer Curls PAIN
    4 sets

    Notes: Today I bought a power rack, and a 300lb olympic weight set, an adjustable bench, and 2 olympic db handels. Of course I already had most of this stuff, minus the rack. I think I now have over 1000lbs in plates, and now I have an actual power rack score. My friend needed the money so I took his equipment off his hands.

  12. #11
    Senior Member superdonut's Avatar
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    Deload leg day.

    Did some front squats, some back squats, and some light SLDL. Then I did some walking lunges to help get the blood flowing.

    Yeehaw

  13. #12
    Garage Lifter
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    Did you sub cleans and front squats for deadlifts and back squats?
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  14. #13
    Senior Member superdonut's Avatar
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    Quote Originally Posted by StLRPh View Post
    Did you sub cleans and front squats for deadlifts and back squats?
    Yes I did. Since my first cycle is almost complete, I think I might switch back to conventional DL's and then maybe do 3 sets of powercleans on my DL day as an accessory lift, not done light by any means, but not done heavy as to adversely affect my DL either.

  15. #14
    Senior Member superdonut's Avatar
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    Military Press
    80 x 5
    90 x 5
    100 x 12

    Seated DB Press
    25 x 15
    35 x 10
    35 x 12

    Lateral Raise
    10 x 15
    15 x 15
    15 x 15

    Miniband Press
    1 x 12
    1 x 12
    1 x 11

    Notes: Good workout, weight is up to 167 today. Gonna go have some bbq pork chops and whatever else I can find that used to be a living animal.

  16. #15
    Senior Member superdonut's Avatar
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    Chins
    bw x 10
    Pullups
    bw x 10

    DL
    135 x 5
    185 x 3
    225 x 2
    315 x 1

    Hang Clean
    115 x 3
    115 x 3
    115 x 3

    Ez Curls
    25 x 20
    45 x 13
    45 x 10

    Pinwheels
    25 x 12
    25 x 12
    25 x 12

    Notes: Man it felt good to lift some (relatively) heavy weight off the floor. 315 for 1 rep is by no means a PR, just a starting point as of now, I was surprised how easy it was actually. So I will play it by ear and see how that progresses. I'll be doing 3 sets of 3 for my hang cleans using the same weight for each set, if I fail to get 3 reps on each set I will keep that weight the same until I get all 9 reps.

  17. #16
    Senior Member superdonut's Avatar
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    I found a big Q n A that Wendler did over his 5/3/1 program. You can read it over there >>> http://asp.elitefts.com/qa/training-...id=123083&tid=

    So I'll be doing powercleans/hangcleans whatever cleans with 5/3/1 but I'll be doing them before my front squat or DL day. Just figured I would share this as others who are doing or want to do 5/3/1 might have questions that are answered in the link above.

  18. #17
    Senior Member superdonut's Avatar
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    Bench
    120 x 5
    140 x 5
    155 x 10

    Incline DB Press
    25 x 12
    45 x 12
    45 x 12

    CG Bench w/ pause
    85 x 12
    85 x 12
    85 x 12
    85 x 12

    Skull Crushers
    40 x 10
    40 x 10
    40 x 10

    Notes: Lifted with a friend today, it was a good time. He and I were training partners back in the day when we were in high school. Progress on the CG Bench w/ pause is still going up, so is my flat bench strength. Good **** all around. Eat some protein everyone!

  19. #18
    Senior Member superdonut's Avatar
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    Ok, had food poisoning yesterday night, had zero appetite today, but needed to get to the gym and lift so I pushed through all the bullcrap had a cheese toastie and tomato soup and did the following.

    Pullups
    bw x 15 PR

    Hang Clean
    115 x 5
    125 x 5
    140 x 5

    Front Squat
    115 x 5
    135 x 5
    140 x 6

    Notes: My legs hurt, ouch.

  20. #19
    Senior Member SCmmaFAN's Avatar
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    I hope you recover quickly from your food poisoning.

  21. #20
    Senior Member
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    sorry to hear about the food poisoing, i had it a few years ago off fish and it put me off fish for live. Looks like you still got a good session in despite everything.
    ďThe worst thing I can be is the same as everybody else."

  22. #21
    Senior Member superdonut's Avatar
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    Thanks guy, I'm fine now. I don't normally get sick at all, but when I do get sick it just sucks complete crap. Onwards and upwards to more PR's!

  23. #22
    Senior Member superdonut's Avatar
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    Had a good weekend, lifted on Friday with a powerlifter friend of mine.

    Rack Pulls from knee
    135 x 5
    185 x 5
    225 x 3
    315 x 3
    405 x 3

    Chins
    4 sets

    Military Press
    135 for some reps

    Leaning laterals
    4 sets

    Miniband Pull aparts
    4 sets

    Calf Raises
    3 sets

    And thats about it, ate pizza, nachos, chicken nuggets, chili, cheeseburgers, and soda all weekend. Will be back to better quality food Monday and 3 day for bench.

  24. #23
    Senior Member superdonut's Avatar
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    3 bench day

    125 x 3
    145 x 3
    165 x 7

    CG Bench w/ Pause
    95 x 12
    95 x 12
    95 x 12
    95 x 8

    Notes: Did not sleep worth crap last night, so when I got home from class I took a nap and ate. Then went to work and got home around 9 and REALLY did not feel like lifting, but I went in and made sure I got important stuff done. I left 1 maybe 2 reps in the tank on the bench press. Still making progress on that. I'll keep the same weight next week for the cg bench once I get 12 reps for all 4 sets I'll bump it up again.

    Got some steaks I'll be cooking tomorrow night for dinner, can not wait.

  25. #24
    Senior Member superdonut's Avatar
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    Hang Clean n Front Squat 3 day

    Hang Clean
    120 x 3
    130 x 3
    145 x 3 <switched to full clean on this one, will probably switch all sets to full cleans now.

    Front Squat
    120 x 3
    140 x 3
    150 x 5

    BTN Split Jerks
    bar x 3
    65 x 3

    Notes: I can see a definite change in my conditioning, maybe it was doing 3 reps a set instead of 5 like last week but I was hardly winded. Maybe I need to use more weight haha. I tried the split jerks at the end of my workout just to see how they felt, I might add these in on my Military Press day or switch my military press out in place of them for a few cycles. Will have to wait and see. Time for steak!

  26. #25
    Senior Member superdonut's Avatar
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    Military Press
    85 x 3
    95 x 3
    105 x 12 PR

    Split Jerk
    95 x 1
    115 x 1
    135 x 1
    160 x 1
    185 x miss

    DB Military Press
    35 x 12
    50 x 10
    50 x 10

    Shrugs
    135 x 15
    185 x 20

    Miniband Pull Aparts
    4 sets



    Notes: First time going heavy on the split jerks. The 160 is a PR.

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