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. #1551
    Senior Member tom183's Avatar
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    19/02/14
    221.9 lbs

    Nursing a strained muscle in my upper back so ditched the big lifts and just did a high rep arms/delts session. Didn't record weights but did curls, tricep extensions, front and side raises. 2-4 sets of each in the 10-15 rep range.

  2. #1552
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Thanks macdaknife.

    Nah, no pause at the bottom with those. It was:

    - Squat to full depth
    - Up to parallel (or just above)
    - Back down to full depth
    - All the way up (slight pause here at the top)
    Ok, makes sense. Cheers.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #1553
    Senior Member tom183's Avatar
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    23/02/14
    222.6 lbs

    Sumo Deadlift

    reverse monster mini bands
    177x5
    244x5
    310x3
    354x2
    398x2
    442x1
    500x1
    400x5

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    reverse light bands
    300x8

    Standing Cable Crunch

    88x6
    132x3
    176x12
    176x12

  4. #1554
    fat submariner
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    another solid session Tom... what difference does the cable crunches make when doing them standing as apposed to kneeling (with forehead to the floor)?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #1555
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    what difference does the cable crunches make when doing them standing as apposed to kneeling (with forehead to the floor)?
    As far as the abs are concerned, probably none. The main benefit imo if doing them standing is that you can use the same stance that you squat and/or deadlift with which should have a greater carry-over to those movements.

  6. #1556
    Senior Member tom183's Avatar
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    25/02/14
    222.7 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    254x1
    254+37chains x 3
    254+55chains x 1
    254x6
    paused reps
    237x7
    no pause
    wide grip
    220x10
    close grip
    204x6

    Chin/Pull Up

    pronated grip
    BWx10
    BWx9
    neutral grip
    BWx9
    BWx9
    partially supinated grip
    BWx9
    BWx8

  7. #1557
    fat submariner
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    Great pressing Tom! Very strong on the pullups too mate!
    Last edited by macdaknife; 02-25-2014 at 04:51 PM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  8. #1558
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  9. #1559
    Senior Member tom183's Avatar
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    28/02/14
    221.8 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    320x1
    paused
    358x1
    no pause
    309x8 no rest, add reverse average bands 309x6

  10. #1560
    Senior Member tom183's Avatar
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    02/03/14
    222.3 lbs

    Bottom Position Bench Press

    132x8
    165x6
    198x4
    225x2
    247x1
    282x1
    raise pins ~2 inches
    304x1
    raise pins ~1 inch
    315x1

    Seated Cable Row (close neutral grip)

    99x8
    159x5
    198x2
    238x10
    against a doubled micro mini
    179x14

    Cable Crossover

    66x6
    99x3
    132x13

    Cable Reverse Flye

    22x8
    33x15
    33x13

    Single Arm Triceps Cable Extension

    rope pressdown standing away from weight stack
    55x14
    rope pressdown standing near weight stack
    55x12
    overhead
    55x10

  11. #1561
    Senior Member tom183's Avatar
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    05/03/14 AM
    223.0 lbs

    Deadlift

    3 inch deficit
    133x5
    221x5
    266x3
    310x2
    354x1
    400x5
    no deficit
    doh grip
    312+35chains x 7




    05/03/14 PM

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    317xfail
    knee wraps
    317x2
    remove knee wraps
    287x3
    Last edited by tom183; 03-05-2014 at 09:33 PM.

  12. #1562
    fat submariner
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    Great deficit pulls Tom! 3"? Very nice!

    What happened with the 317 front squat? Nailed it after that mate... nice triple!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  13. #1563
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    What happened with the 317 front squat? Nailed it after that mate... nice triple!
    I made a typo which I have now edited. The miss and the triple should make more sense now, lol.
    Last edited by tom183; 03-05-2014 at 09:41 PM.

  14. #1564
    fat submariner
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    Quote Originally Posted by tom183 View Post
    I made a typo which I have now edited. The miss and the triple should make more sense now, lol.
    Ah... got it! Still a nice triple though. I haven't done any front squats in ages as I really struggle with getting my elbows up. I reached 100kg on them when I was doing 5x5 and stopped there.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #1565
    Senior Member tom183's Avatar
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    Have you tried different hand grips/positions?

  16. #1566
    Senior Member tom183's Avatar
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    07/03/14
    220.8 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    245x1
    against doubled micro minis
    245x5
    anchor bands tighter
    245x4
    remove bands
    paused reps
    245x6
    wide grip, no pause
    245x6

    Triceps Cable Extension (rope)

    against a doubled micro mini
    pressdown
    110x16
    121x11
    overhead
    77x12

  17. #1567
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Have you tried different hand grips/positions?
    Yeah I gave positions a go but ended up with my fists under my chin... very limiting as I was basically holding the weight up like the start position for an Arnold Press (if I'd been holding DBs obviously) so it was pulling me forward. I reached my target of 100kg for 5x5 when someone showed me a technique for helping to get your elbows up by grinding your triceps into the bar (it HURTS but it does work)... I've not tried front squats since though.
    Last edited by macdaknife; 03-11-2014 at 08:13 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #1568
    Senior Member tom183's Avatar
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    10/03/14
    220.9 lbs

    Single Arm Seated Cable Row

    60x8
    79x5
    99x2
    130x12
    against a doubled micro mini
    112x11

    Reverse Cable Flye

    22x8
    33x16
    33x15

    Cable Curl (straight bar)

    132x15
    fat gripz
    132x12

  19. #1569
    Senior Member tom183's Avatar
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    12/03/14 AM
    221.0 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    276x1
    300x1
    300+73chains x 1
    300+108chains x 5





    12/03/14 PM

    Squat

    154x8
    176x5
    200x2
    paused speed reps
    200+37chains x 2
    200+37chains x 2
    200+37chains x 2
    200+37chains x 2

    Standing Calf Raise superset with Seated Calf Raise

    a light warm up on each, then;
    BW+44x15 then 44x12
    BW+44x15 then 44x12

    Standing Cable Crunch

    88x6
    132x3
    176x15
    176x15

    Captains Chair Leg Raise

    bent legs
    BWx5
    straight legs
    BWx12




    Finished with some grip work using various Captains of Crush grippers.
    Last edited by tom183; 03-12-2014 at 04:20 PM.

  20. #1570
    Senior Member tom183's Avatar
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    14/03/14
    220.8 lbs

    Incline Bench Press (~30 degrees)

    132x8
    154x6
    176x4
    198x2
    220x1
    249x4
    upright bench
    182x5
    149x9



    Very short on time today.

  21. #1571
    Senior Member tom183's Avatar
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    16/03/14
    220.5 lbs

    Single Arm Barbell Row

    66x8
    88x5
    110x2
    139x12
    130+18chains x 13

    Lat Pulldown (overhand grip)

    medium width
    79x6
    119x3
    159x13
    wide
    139x13

    Single Arm High Cable Curl

    55x13
    55x13 drop set to 33x10

  22. #1572
    fat submariner
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    HOLY SHIT DUDE... SQUATTING TWICE IN 1 DAY?!?! STRONG WORK TOM!

    Very strong on those single arm rows too mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #1573
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  24. #1574
    Senior Member tom183's Avatar
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    18/03/14
    220.3 lbs

    Front Squat

    132x8
    165x6
    198x4
    226x2
    250x1
    250+37chains x 1
    250+73chains x 1
    250+108chains x 1
    250+161chains x 2
    3 sec paused reps
    250x3

    Sumo Deadlift

    132x5
    220x5
    309x3
    354x2
    398x1
    442x1
    486x1

    Pallof Press

    66 for 30 seconds

  25. #1575
    Senior Member tom183's Avatar
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    20/03/14
    220.5 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    265x5
    reactive slingshot
    287x5
    original slingshot
    309x1

    Single Arm Triceps Cable Extension

    rope pressdown standing away from weight stack
    66x13
    rope pressdown standing near weight stack
    66x10
    overhead
    44x8 drop set to 28x6

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