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
    Wannabebig Member paleopower's Avatar
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    My road to the 2011 Ohio Police and Fires Games Powerlifting Meet (June 16th)

    My intentions are to stay healthy and compete at this years meet in Fairborn OH
    If I maintain weight I will be in the 198 Senior RAW division

    I have not done a meet since 2007,, I competed in 198 Open Single Ply then and had a 1170 total.

    This time around I highly doubt I will be breaking any world records, but will crush my single ply total, Raw this time around.

    My training is pretty much Westside style,

    At 21 weeks out my lifts are
    Squat-405
    Bench - 300
    Deadlift - 485

    Gonna log back a week or so just to help me keep track.

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  3. #2
    Wannabebig Member paleopower's Avatar
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    1-22-11 Dynamic Bench

    Treadmill 10 min

    Shoulder Pre-Hab Work

    Flat Bench
    115 + mini bands double choked 3x9

    Incline DB
    40x30x2
    40x20x1

    Incline Skull Crushers
    85x15x3
    85x12x1

    Around the horn
    20x10x2

    Machine Rows
    3 sets

    Hammer Curls
    Run the rack 60's to 20's

    Laying Weighted reverse crunches
    20x2

    Wide Leg Situps
    20x2

    DONE

  4. #3
    Wannabebig Member paleopower's Avatar
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    1-24-11 ME Squat

    10 min treadmill

    Wide Stance Squat
    45x12
    135x8
    185x5
    255x3
    315x1
    350x1
    385x1
    350x1x4

    GHR
    BWx5x4

    Upper Back, Lower Back, Bicep, and Ab Work

    DONE

  5. #4
    Wannabebig Member paleopower's Avatar
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    1-26-11 ME Bench

    10 min of treadmill

    Rotator Cuff Prehab work

    Floor Press
    45x12
    95x10
    155x6
    185x3
    205x2
    235x1
    250x1
    280x1
    255x1x4

    Top End Partials
    225, 275, 295

    Lift off and 10 sec Iso hold
    315, 315, 345

    Close Grip Bench
    205x8
    225x6
    225x5

    Behind Neck DB Ext
    85x8
    95x8
    105x7

    Smith Machine Shoulder Press
    165x6
    165x7
    165x5

    FacePulls
    90x12
    105x12
    120x10

    Weighted crunches, hanging leg raises, and decline sit ups

    DONE
    ..

  6. #5
    Wannabebig Member paleopower's Avatar
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    1-27-11 Dynamic Squat

    Box Squats
    225x2x10

    Dimmel Deads
    135x12
    135x12
    135x10

    Leg Ext
    4 sets of 20

    Leg Curls Single Leg
    4 sets

    Back Ext
    2 sets of 20

    BB Shrugs
    225x12
    225x12
    315x12

    Incline DB Curls
    20x15
    25x12
    30x10
    35x10

    Standing AB work

    DONE

  7. #6
    Wannabebig Member paleopower's Avatar
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    1-28-11 gpp work

    General Warm Ups

    BW Bench for Reps
    195x16

    Barbell Complex (10 exercises without rest)
    Deadlift
    Stiff Legged Deads
    Hang Cleans
    Push Press
    Reverse Lunge
    Back squat
    Good Morning
    Bent Over Row
    Push Ups
    Curls
    Set 1 95# 6 reps each
    Set 2 115 6 reps each
    Set 3 155 4 reps each

    Heavy Hamstring work
    Heav Leg Presses
    6 sets of Biceps
    Weighted Ab Work

    10 min of treadmill

    DONE

  8. #7
    Wannabebig Member paleopower's Avatar
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    1-31-11 Dynamic Bench

    General Warmups

    Dynamic Flat Bench
    125 + Mini Bands Doubled
    9 sets of 3 using 3 diff grips

    Decline DB Press
    45x30
    50x30
    50x20

    Tate Press
    30x10x4

    V-Bar Pressdown
    75x10
    90x10

    Lateral Raises
    20x12
    35x12
    30x10

    Iso Low Row Machine
    140x12x3

    Facepulls
    100x10x3

    Hanging Leg Raises
    12,12,15

    Crunches
    50,50,50

    DONE
    Last edited by paleopower; 02-22-2011 at 07:16 PM.

  9. #8
    Wannabebig Member paleopower's Avatar
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    2-2-11 ME Squat

    Wide Stance Squats
    45x10
    135x5
    205x5
    255x3
    315x1
    355x1
    390x1
    355x1x5

    GHR
    BWx6x4

    Pull Throughs
    120x8
    150x8
    180x8

    BB Bent Over Row
    135x8
    205x6
    225x6

    Lat Pull Down
    90x10
    120x8
    150x6

    Hammer Curls
    40x10
    40x10
    40x12

    Standing Cable Crunch
    75x12
    105x8x2
    120x6

    Oblique DB Crunch
    80x10
    100x8x2
    110x8

    DONE

  10. #9
    Wannabebig Member paleopower's Avatar
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    2-3-11 ME Bench

    Shoulder Pre-Hab Work

    General DB Warm Ups

    Floor Press
    45x10
    95x10
    155x6
    205x3
    245x1
    265x1
    285x1
    255x1x5

    Close Grip Bench
    205x5
    225x4
    225x6 with spotter

    Reverse Grip Bench (First time doing this in a long time )
    135x8
    155x7
    175x3

    Standing Miliary
    45x10
    115x5
    135x5
    145x5

    1 Arm DB Row
    100x10
    100x10
    110x10

    Chins
    BWx6x2

    Decline Sit up
    BWx25x2

    DONE

  11. #10
    Wannabebig Member paleopower's Avatar
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    2-5-11 Dynamic Squat

    Box Squat @ Parallel
    135 + Mini Band Doubled
    10 doubles

    Dimel DL
    145x10
    155x10
    155x10

    Leg Press
    200x20
    200x20
    200x20

    Mini Band Leg Curl(Single Leg )
    3 sets of 8

    Back Ext
    BWx25x2

    BB Shrugs
    225x15
    315x12
    365x8
    425x6

    Hammer Curls
    25x15x3

    Hanging Leg Raises
    3 sets of 15

    Cable Crunches
    120x25x3

    DONE

    Legs were still sore from ME day,,,this is only my 2nd week back into Westside style template and my recovery is lagging a bit.

    Pysched about my first bench day tomorrow at Muscleheads with Wolfe and his gang...

  12. #11
    Wannabebig Member paleopower's Avatar
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    2-6-11 ME Bench

    Flat Bench
    45x10
    95x10
    135x6
    185x3
    225x3
    Add 3 boards
    275x1
    300x1
    315x1
    325x1 with some spotter help
    315x1
    315x1
    315x1

    Floor Press
    225x6
    225x6
    225x8

    Tate Press
    30x12
    40x10
    35x10

    Dips
    BWx8
    BWx8
    BWx8

    1 arm cable pressdown
    50x10
    60x10
    60x10

    DONE

  13. #12
    Wannabebig Member paleopower's Avatar
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    2-7-11 General Conditioning Day

    Hamstrings are still tight from last week, so pushing DE Squat off till tomorrow. No goal in mind today outside of just getting blood moving.

    Shoulder Pre Hab Work with bands

    Power Cleans
    135x8x3

    Seated Military Machine
    90x10x3

    Arnold Presses
    35x15
    40x12

    EZ Bar Preachers
    125x10x3

    Straight Bar Spider Curls
    105x12x3

    Iso Lat Pull Down
    90x20x2

    Leg Ext
    2 sets 20

    Leg Raises
    BWx15x2

    GHD Situps
    BWx12x2

    Hip Mobility Work

    Treadmill
    4 MPH for 15 min

    DONE

  14. #13
    Wannabebig Member paleopower's Avatar
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    2-8-11

    Fasted Cardio

    Treadmill 4MPH x 20 min

    DONE

  15. #14
    Wannabebig Member paleopower's Avatar
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    2-9-11 DE Squat

    Box Squat to Parallel Box
    155 + Doubled Mini Bands
    10 doubles

    Dimels
    155x10
    165x10
    165x10

    Leg Ext
    60x40
    70x35
    70x28

    Single Leg Lying Curl
    6x6
    6x6
    6x6

    Blue Band Good Mornings
    x20
    x20

    Trap Bar Shrugs
    225x15
    315x12
    385x12

    Overhead Cable Curls
    45x15
    60x15
    75x12

    Ab Work

    DONE

  16. #15
    Wannabebig Member paleopower's Avatar
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    2-10-11 DE Bench

    Bench
    105 BB Weight + 44# Chain + Double Mini Bands
    12 triples using 3 diff grips

    Incline DB
    45x28
    45x22
    45x20

    JM Press
    95x11
    95x11
    95x10

    V-Bar Pressdown
    60x12
    60x12
    60x12

    Rear DB Flye
    20x12
    25x12

    Plate Raise
    45x12
    45x12

    Facepull
    110x12
    110x12
    110x12

    GHD Situps
    3 sets of 10

    Hanging Leg Raises
    3 sets of 12

    Ab Wheel
    2 sets of 10

    DONE
    Attached Images Attached Images

  17. #16
    Wannabebig Member paleopower's Avatar
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    2-11-11 ME Deadlift Day

    Sumo Deads
    135x10
    225x6
    315x3
    375x1
    425x1
    475x1
    503x1-------New PR,,
    450x1x3

    503 DL PR---Any comments or suggestions are welcome
    Video


    GHR
    BWx7x4

    Good Mornings
    45x8
    135x7
    185x5
    205x5

    T-Bar Rows
    125x8
    150x8
    150x8

    Hammer Curls
    35x12
    40x12
    40x15

    Cable Crunches
    150x25
    150x25

    DONE

  18. #17
    Continuing... Time+Patience's Avatar
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    1,702
    Bands and chains together is a different look to me. How do you like that set up?


    That set on the deads at 500+ looks strong off of the floor, but it looked like a hitch at the top. You just gotta keep it smooth throughout and let your shoulders hang at lockout, it might help with that top portion of the pull.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  19. #18
    Wannabebig Member paleopower's Avatar
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    Quote Originally Posted by Time+Patience View Post
    Bands and chains together is a different look to me. How do you like that set up?


    That set on the deads at 500+ looks strong off of the floor, but it looked like a hitch at the top. You just gotta keep it smooth throughout and let your shoulders hang at lockout, it might help with that top portion of the pull.
    That was the first time I had ran bands and chains together in a long time,,,it felt really good tho,,,I had planned 9 sets and did 12 just for fun,,although by #12 my bar speed had slowed some

    On the DL,,,yeah it exploded off the floor and I definatly had some hitching goining on there....Planning to hit 2 weeks of heavy rack pulls and try to bring my lock up strength up..

    Thanks for the comments

  20. #19
    Wannabebig Member paleopower's Avatar
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    2-12-11 ME Bench @ Muscleheads

    Warm ups

    Bench
    45x10
    95x8
    135x6
    185x3

    2 Board Bench
    225x3
    255x1
    275x1
    300x1
    315x1
    325x1
    335x1------NEW PR----Training with all these big benchers is paying off already..

    JM Press
    95x8
    95x8
    135x2
    95x6

    Incline Tate Press
    35x12
    40x12
    45x8

    Attack of the Mongolian Grill buffet

    DONE

  21. #20
    Wannabebig Member paleopower's Avatar
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    2-14-11 General Day

    10 min on bike

    DB Seated Military
    45x8
    60x6
    70x4
    80x3
    90x3

    EZ Bar Preachers
    55x12
    85x8
    105x6
    125x6

    Incline DB Curls
    25x12
    35x10
    45x6
    50x5

    1 Arm Cable Curls
    30x15
    30x15

    Wide Grip Face pull
    70x12
    80x12
    90x12

    Iso HS Decline
    180x12
    230x8
    290x6
    340x5

    Pec Deck FLye
    90x10
    105x10
    120x8

    Weighted Situps
    20x12
    30x12
    40x12
    55x12

    Hanging Leg Raises
    BWx15x2

    DONE

  22. #21
    Wannabebig Member paleopower's Avatar
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    2-15-11 ME Deads ----NEW PR

    10 min on treadmill
    General warmups

    Sumo Deads
    135x10
    225x3
    275x3
    350x1
    425x1
    475x1
    513x1------NEW PR felt really good,,,my camera man screwed up and did not record it ,,damn him
    518x Fail

    GHR
    BWx8
    10x6
    10x5
    10x6

    Pull Throughs
    120x8
    150x8
    180x8

    1 arm DB Row
    95x7
    110x6
    120x5
    150x5

    Hammer Curls
    40x12
    50x10
    40x12

    Standing Cable Crunch
    105x8
    75x15
    75x15

    Ab Wheel
    2 sets of 15

    DONE

  23. #22
    Wannabebig Member paleopower's Avatar
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    2-16-11 Dynamic Bench

    Dynamic Bench
    45x20
    45+66#chain x8
    45+chain+2 mini bands x3
    105+chain+minis 2 sets of 3---------Bar speed was too slow for my liking, so dropped weight down
    75+chain+minis 12 set of 3 with 3 diff grips

    Flat DB + one mini band on all sets
    35x25
    45x22
    45x20

    Incline Tate Press
    35x12
    35x12
    35x12

    Close Grip Bench
    95x12
    135x10
    165x9

    Reverse Pec Deck
    60x12
    75x12
    90x10

    Cable Lateral Raise
    20x12
    20x12

    Iso Low Row(Hammer Strength)
    90x15
    140x12
    140x12

    Cable Lat Pull
    80x15
    100x10

    Key Press
    20x20
    30x15

    Hanging Leg Sweeps
    2 sets of 5 each side

    Standing oblique crunch
    100x12
    100x12

    Decline Situp
    25
    25

    DONE

  24. #23
    Wannabebig Member paleopower's Avatar
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    Diet and Supps

    I follow a modified paleo diet. I have done 100% paleo, but just feel the need to modify it somewhat.
    I have added dairy, rice, oatmeal back into the mix

    currently my supps look like this
    Universal Storm -1 scoop PWO
    ON Whey- PWO
    Fish Oil-4 grams
    Animal Pak
    Vitamin D-4000IU
    Vitamin C- 2 grams
    Uni-Liver- 8-12 tabs daily

    Really wanting to give ALN results a try,,now that its on sale seem like a good time to get an order in..

  25. #24
    Wannabebig Member paleopower's Avatar
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    2-18-11 Dynamic Squat

    Parallel Box Squats
    45x10
    45+Double Mini Bands x10
    95+Minisx2
    135+Minisx2
    185+Doubled Mini Bands 10sets of 2

    Speed Deads
    245x2x4

    SLDL
    135x12
    185x10
    225x8

    Hack Squats
    90x20x2

    Single Leg Lying Curls
    6x5x3

    Back Ext
    BWx20x2

    Smith Shrugs
    135x15
    225x15
    315x12
    405x10

    Preacher Curls
    50x15
    60x12
    60x12

    Standing Abs
    Ab Wheel
    Hip Mobility Work

    DONE

  26. #25
    Wannabebig Member paleopower's Avatar
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    2-19-11

    Total rest day----Morning weight up to 202.4

    Gonna work on some epic eating and rest up for ME Bench tomorrow.

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