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. #26
    Paul killxswitch's Avatar
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    Quote Originally Posted by SplitQuick View Post
    Hey thanks for the kind words. So far I'm really liking 5/3/1 even though deadlift day makes you feel like a total bitch.
    I wasn't sure what you meant but then saw your next post, that is some serious volume on deads.

    Was the deload week for bench press just a planned thing in 5/3/1 or did you hit a wall on bench so you are deloading to build back up?

  2. #27
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    Quote Originally Posted by killxswitch View Post
    I wasn't sure what you meant but then saw your next post, that is some serious volume on deads.

    Was the deload week for bench press just a planned thing in 5/3/1 or did you hit a wall on bench so you are deloading to build back up?
    Haha yeah for deads the weight isn't even the issue, it's just the sheer number of reps.
    The deload is planned, every 4th week is a straight week of deload. So far I haven't stalled on any lifts in this routine yet but I'm only a month in. I'm hoping I can go 5-6 months without stalling on any lifts.

    But yeah it's basically 3 weeks of heavy weight, then a deload week for mind and body rest. Then you bump all your numbers up (5 lbs for upper, 10 lbs for lower) and start over again.

  3. #28
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    Weight: 200
    Day 16

    Fr - 2/11/2011

    Deload Week

    Squat
    5x110
    5x140
    3x165
    5x165
    5x180
    5x195

    5x10 @ 140 lbs

    Hanging Leg Raises
    5x10 @ BW

    Barbell Curls
    8x45
    8x65
    8x85
    8x95

  4. #29
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    Day 17 (Start Cycle 2)

    Mo - 2/14/2011

    Overhead Press
    5x50
    5x65
    3x75
    5x95
    5x100
    10x110

    5x10 @ 65 lbs

    Chin ups
    2x5 BW
    1x4 BW
    2x3 BW
    Last edited by SplitQuick; 02-14-2011 at 11:46 AM.

  5. #30
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    Day 18

    2/15/2011

    Deadlift
    5x150
    5x185
    3x220
    5x275
    5x295
    9x315

    5x10 @ 185 lbs

    Hanging Leg Raises
    5x10 @ BW

  6. #31
    Paul killxswitch's Avatar
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    More crazy DL volume, good work. How do you determine what weight and number of reps to use? I noticed you went a bit lower on weight and higher on reps at the end this time.

  7. #32
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    Quote Originally Posted by killxswitch View Post
    More crazy DL volume, good work. How do you determine what weight and number of reps to use? I noticed you went a bit lower on weight and higher on reps at the end this time.
    Hey thanks killxswitch, basically the routine is like this:
    Week 1 - Wave 1
    Week 2 - Wave 2
    Week 3 - Wave 3
    Week 4 - Deload

    It's 3 warmup sets everytime, then the core sets are:
    Wave 1 - 5x 75% of your 1RM, 5x 80% of your 1RM, >5x 85% of your 1RM
    Wave 2 - 3x 80% of 1RM, 3x 85% of 1RM, >3x 90% of 1RM
    Wave 3 - 5x 75% of 1RM, 3x 85% of 1RM, >1x 95% of 1RM
    The last set is always all-out, so you get at least the number of prescribed reps but as many as you can get. After deload week you bump all the weights up and recalculate all your working sets. So before I was working with a higher number but only because I was on Wave 3. Now I'm working with a higher number but im only on Wave 1. So in 2 weeks the set that I did 340 for my top set will now be 350.

    It seems confusing but I have a spreadsheet that calculates all the weights for me after I put in my 1RM so I hit the print button and head to the gym. No thinking involved :P

  8. #33
    Paul killxswitch's Avatar
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    I'll have to get that spreadsheet from you when it comes time to switch to 5/3/1. Thanks for the explanation.

  9. #34
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    Quote Originally Posted by killxswitch View Post
    I'll have to get that spreadsheet from you when it comes time to switch to 5/3/1. Thanks for the explanation.
    No problem and yeah lemme know and I can send it over. It's a great tool and it even has a graph built into it to see progress over workouts. Still needs a little tweaking but it's like 95% done

  10. #35
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    Day 19

    2/17/2011

    Bench Press
    5x45
    5x80
    5x100
    5x120
    5x150
    5x160
    9x170

    5x10 @ 100 lbs

    Dips
    4x10 @ BW
    1x9 @ BW

  11. #36
    Paul killxswitch's Avatar
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    Solid bench work and dips. Were you going to 5x10 on the dips?

  12. #37
    Senior Member Meat_Head's Avatar
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    Good consistency quick, your DL is already up 20lbs and 1 rep from your first DL workout!
    Squat...Eat...Sleep...Grow...Repeat

  13. #38
    Power Lifting Noob Parker 1995's Avatar
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    Quote Originally Posted by SplitQuick View Post
    Day 18

    2/15/2011

    Deadlift
    5x150
    5x185
    3x220
    5x275
    5x295
    9x315

    5x10 @ 185 lbs

    Hanging Leg Raises
    5x10 @ BW
    Thata boy Good work on the DL how old are you bro? I just got 185x5 today umost 30 pounds over my weight, but you got like 100 pounds over. Im impressed, and I will be stopping in quite a bit!
    Bench Press 245x1
    Back Squat 225x3 (ATG)
    Dead lift 275x1
    Clean 185x2

  14. #39
    moar nao fooz's Avatar
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    pretty strong ass deads bro... i got mad probs with my grip. keep workin on that bench tho... lookin good
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  15. #40
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    Hey Killxswitch, thanks Yeah I was trying for the 5x10 but I only rest about 30sec-1minute between sets for the assistance and I didn't give it long enough so I grinded out the last 2 reps and called it quits at 9.

    Hey Meat thanks for stoppin by, you're right, I didn't even look back to compare yet. I figured it would take a few months to see any real progress from the routine but yeah it's coming along nicely

    Hey parker, thanks for the comments. I'm 27. I probably SHOULD be about 180 lbs but I'm still carrying around too much BF%. I'm workin on that though hehe

    Fooz, thanks a lot, deads are still my favorite lift. I'm thinking my bench was a lot about poor form, i'm hoping to have my 1RM near 250 in a few months with general progress plus constantly working on my form. Already from my last workout I concentrated on form a ton and the 170 felt like 135 lbs during the press. I just ran out of steam at 9 reps Lol.

  16. #41
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    Weight : 201
    Day 20

    Cycle 2 Wave 1

    2/18/2011

    Squat
    5x45
    5x115
    5x145
    3x175
    5x215
    5x230
    10x245 - Had at least 3 more reps in the tank, not sure why I shut it down... it's like I've got a mental block about >10 reps. haha

    5x10 @ 145 lbs

    Hanging Leg Raises
    5x10 @ BW

    Barbell Curls
    8x45
    8x65
    8x85
    8x100

  17. #42
    moar nao fooz's Avatar
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    Squats look nice bro, looking way to easy for you. Make that 275!
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  18. #43
    Paul killxswitch's Avatar
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    Nice squatting volume. Go for that set of 12 next time!

  19. #44
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    Hey guys thanks for the squattin comments. This routine is really making me push myself on that last set. Can't wait for my squat to start getting really challenging so I can see where my true squat weight is

  20. #45
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    Weight: 205? Need to recheck this

    Day 21 - Cycle 2 Wave 2
    Mo - 2/21/2011

    Overhead Press
    5x50
    5x65
    3x75
    3x100
    3x110
    9x115

    5x10 @ 65 lbs

    Chin ups
    1x5
    1x4
    1x3
    2x2

    Was really pressed for time today, my assistance and chins all got about 30 seconds rest between then... had some insane pump in my tris from such a short break between the 5x10 sets... didn't affect my OHP assistance much but my chins took a bad hit
    Last edited by SplitQuick; 02-21-2011 at 12:01 PM.

  21. #46
    Paul killxswitch's Avatar
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    I like having short breaks between sets for the sake of intensity but I can see how on a higher volume program it would get to you. Nice job nonetheless.

  22. #47
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    Quote Originally Posted by killxswitch View Post
    I like having short breaks between sets for the sake of intensity but I can see how on a higher volume program it would get to you. Nice job nonetheless.
    Hey thanks killx, yeah I normally do about 1 minute between my assistance exercises/sets, sometimes a minute and a half, but that 30 second mark is just too soon for me and really kills me haha. Funny how much of a difference 30 seconds can make!

  23. #48
    Senior Member
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    Weight: 204

    Day 22 - Cycle 2 Wave 2
    Tu - 2/22/2011

    Deadlift
    5x150
    5x185
    3x220
    3x295
    3x315
    7x330 - Had another maybe 2 reps. I gotta stop shutting this last core set down early and really give it everything.

    5x10 @ 185 lbs

    Hanging Leg Raises
    5x10 @ BW
    Last edited by SplitQuick; 02-22-2011 at 11:35 AM.

  24. #49
    Paul killxswitch's Avatar
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    It's funny, after our little conversation about rest I had to increase my rest time this past session.

    Does 5/3/1 call for you to go absolutely all-out to failure? If so what do you think it is causing you to stop too early? DL weight is still going up nicely.

  25. #50
    Senior Member Meat_Head's Avatar
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    High rep DL's are painful! I find myself stopping when I can no longer tolerate the pain and/or if I'm breathing too heavy, even if I have a rep or two left. Is it the same for you quick?
    Squat...Eat...Sleep...Grow...Repeat

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