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 44pirate's Avatar
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    Pirates Training Log

    My name is George, I"ve been lurking awhile thought I would do a journal.
    I compete in the APA.
    Current stats:
    5'9.5" 235lb
    Raw Sq 425 Bench 415 Dl 405
    Gear Sq 550 Bench 470 Dl 480

    I've been mostly training Raw.



    ME Bench

    Floor Press

    45-10
    95-10
    135-10
    185-10
    225-5
    275-5
    315-5
    345-3
    365-3
    385-3
    405-1
    315-5

    DB Bench Press

    50-10
    70-10
    80-10
    90-10
    100-10

    JM Press. First time doing them.

    45-10
    95-10
    135-8
    185-8

    DB Row
    60-10
    70-10
    80-10
    90-10
    100-10

    Standing Bar Shoulder Press
    45-10
    95-10
    135-10
    165-10
    185-8

    Hammer Curls
    30-10
    35-8
    40-8
    45-8
    50-8
    Last edited by 44pirate; 03-08-2012 at 11:11 AM.

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  3. #2
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    Hey George. At first glance I thought it said Pilates training log and I thought wtf! Obviously not. You've got some real solid #'s. Welcome to the boards.

  4. #3
    Senior Member 44pirate's Avatar
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    Quote Originally Posted by john o View Post
    Hey George. At first glance I thought it said Pilates training log and I thought wtf! Obviously not. You've got some real solid #'s. Welcome to the boards.
    Thanks.
    I forgot to say that I'm in the Master 50-54.
    George

  5. #4
    Senior Member 44pirate's Avatar
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    Today I did what I would call a DE LEG day. About 6 weeks ago I strained the right side of my lower back pulling 485 off of blocks. It feels good now, so I decided to work the lower today to see how it was. Also I will be competing 10/17 in Acardia. This gives me about a 14 weeek cycle. This is what I did today.
    I like doing Leg Press as kinda warmup and workout.
    LEG PRESS
    90-15
    290-10
    380-8
    470-8
    560-8
    650-8
    740-8

    DL off of just below knees Blocks Taking it easy on my back.
    135-10
    225-10
    275-10
    315-10
    365-5
    405-5

    Leg Curls
    70-10
    80-10
    90-10
    100-10
    110-10

    Hip Adductor
    50-10
    70-10
    90-10
    110-10
    130-10

    Hip Abductot
    70-10
    110-10
    130-10
    150-10
    170-10

    Straightleg DL on Smith
    50-10
    90-10
    140-10
    180-10

    I took it easy since I haven't done any lower for about 6 wks. My back feels good, although my legs are hurting a little right now.
    My goals for the meet are 475sq 425b and 450dl. That probably just jinxed me.

  6. #5
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    Lots of volume for the legs/back. I'll tag along as you prepare for the meet if you don't mind. It's good to see an older lifter with such strength. I'm 39, but plan on lifting as long as the good Lord allows.

  7. #6
    Senior Member 44pirate's Avatar
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    Quote Originally Posted by john o View Post
    Lots of volume for the legs/back. I'll tag along as you prepare for the meet if you don't mind. It's good to see an older lifter with such strength. I'm 39, but plan on lifting as long as the good Lord allows.
    Tag along, it should be fun.

    Yesterday was my
    DE CHEST
    Bar-25
    95-10
    135-10
    185-10
    195-3-9 3 different grips

    Hammer Chest Press machine
    50-15
    90-10
    180-10
    230-10
    270-8

    Tate Press
    30-10
    4-10
    50-10
    60-10
    70-10

    Low Pully Row machine
    135-10
    165-10
    195-10
    225-10
    240-8

    Lateral Raises Seated
    15-10
    20-10
    25-10
    30-10
    35-10

    EZ Curl Bar Preacher Inside-outside Grip
    25-10
    45-10
    65-10
    85-10


    It felt good, had alot of energy throughout the workout. First time introducing Tate press so I was unsure of weights, need to go heavier.

  8. #7
    Senior Member 44pirate's Avatar
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    Today is my ME LEG day.
    Leg Press
    90-15
    290-10
    380-8
    470-8
    560-8
    650-8
    740-8

    Good Mornings
    Bar-10
    135-10
    185-10
    225-5
    275-5

    Deadlift off of High board
    135-10
    225-8
    315-5
    365-5
    405-5
    435-3

    Leg Curls
    70-10
    90-8
    110-8
    130-8


    I'm taking it a little slow, 6 weeks ago I strained my right side lower back. So just testing it a little. Plus 6 weeks no leg work I would like to be able sitdown to **** without busting the toilet seat, if you know what I mean

  9. #8
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    Those Tate presses are pretty heavy, especially for learning the lift. I know exactly what you mean re the toilet seat. In fact, I've actually broken one. Nice lifting!

  10. #9
    Senior Member 44pirate's Avatar
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    Today wasn't feeling all that strong.
    ME CHEST
    Floo press
    Bar-25
    95-20
    135-10
    185-10
    225-5
    275-5
    315-5
    345-3
    365-3
    385-2
    405-1

    DB Bench Press
    40-10
    6-80-8
    100-8
    120-8

    JM Press
    Bar-10
    95-10
    135-8
    165-8

    DB Row
    40-10
    60-10
    80-10
    100-10
    120-10

    Standing Bar Press
    Bar-10
    95-10
    135-10
    165-10
    185-10

    DB Preacher Curl
    35-10
    45-10

    Elbows were hurting decided to stop there. The standing bar press I just started doing them after about 6yrs, I would normally do seated in the Smith machine. They are beginning to feel stronger after 2 workouts. Gonna ice up both elbows tonight with some ibprophen.

  11. #10
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    I'll take your 405 any day. You've got a monster bench though so I guess you know more what you are capable of. The overhead work is great!

  12. #11
    Senior Member 44pirate's Avatar
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    Quote Originally Posted by john o View Post
    I'll take your 405 any day. You've got a monster bench though so I guess you know more what you are capable of. The overhead work is great!
    Last week I hit 415, I was sure to do it this week and possibly 5lbs more, but not even close. Elbows were hurting me. After icing lastnight they feel better today but still will need another round of icing.

  13. #12
    Senior Member 44pirate's Avatar
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    Yesterday
    DE LEG
    Leg press
    90-20
    290-10
    380-10
    470-10
    560-10
    650-10

    Deadlift from floor
    185-1-15

    Box Squats below parallel
    Bar-15
    95-10
    135-10
    185-2-10

    Leg Curls
    70-10
    90-10
    100-10
    110-10
    120-10

    Legs were good and pumped.

  14. #13
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    I'm sure they were. Lots of volume.

  15. #14
    Senior Member 44pirate's Avatar
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    7/26 DE CHEST

    Bar-25
    95-10
    135-10
    185-10
    210-8sets-3reps

    Hammer BP
    50-15
    90-10
    180-10
    230-10
    270-10

    Tate Press
    30-10
    40-10
    50-10
    60-10
    70-10

    Seated Lateral Raise
    15-10
    20-10
    25-10
    30-10
    35-10

    Low Pulley
    135-10
    165-10
    195-10
    225-10
    240-10

    EZ Curl Preacher inside outside grip
    25-10
    45-10
    65-10
    85-10

    Forearms were in pain again. Iced them all night. Still hurt today.

  16. #15
    Senior Member 44pirate's Avatar
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    ME LEGS
    Leg Press
    90-10
    290-10
    380-10
    470-8
    560-8
    650-8

    GM's
    45-10
    95-10
    135-10
    185-5
    225-5
    275-5

    Deadlift off of High blocks just below knees
    135-10
    185-10
    225-5
    315-5
    365-5
    405-5
    435-5
    455-3
    475-3

    Hip Abductor
    70-10
    110-10
    130-10
    150-10
    170-10

    My deadlift has always been lack luster, I'm determined to make it better. 500 is my goal. Doing these high blocks I figured out I wasn't squatting to the bar, I was mostly bending over to the bar and pulling with my back and not enough legs. Once I hit 525 or better at this height I will lower it 3" and go for 500+ and lower it somemore and so on and so forth.

  17. #16
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    Looks like a solid plan for the deadlift George. I've seen a few people use that approach successfully.

  18. #17
    Senior Member 44pirate's Avatar
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    Chest ME day
    Bar-20
    95-15
    135-10
    185-10
    225-10
    3brd
    275-5
    315-5
    365-5
    405-3
    425-3
    445-1
    455-1

    DB Bench Press
    40-10
    60-10
    80-8
    100-8
    120-8

    Florr Tris
    50-10
    60-8
    70-8
    80-8
    90-8

    DB Row
    40-10
    80-8
    100-8
    120-8
    140-8
    OHP
    Bar-10
    95-10
    135-8
    185-8
    205-8
    Forearm is hurting so no Biceps. Didn't feel that strong today. I think I didn't eat enough.

  19. #18
    Senior Member 44pirate's Avatar
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    DE Legs
    Leg Press
    90-15
    290-10
    470-5
    650-5
    830-5
    Deadlift
    135-10
    185-8
    225-1-12. 15 sec rest between rep

    Box Squat
    135-10
    185-6
    225-2-10

    Leg Curls
    70-10
    90-10
    110-10
    130-10
    150-8

  20. #19
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    Strong pressing George. 205x8 on OHP is great. I also read and looked at a bunch of deadlift articles to try and get better. Andy Bolton had one, but I don't remember where. Maybe google it if you are interested. You certainly have the strength for a 500 pound pull! Getting that initial leg drive is going to be a difference maker I suspect. Look forward to you achieving that goal.

  21. #20
    Senior Member 44pirate's Avatar
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    Quote Originally Posted by john o View Post
    Strong pressing George. 205x8 on OHP is great. I also read and looked at a bunch of deadlift articles to try and get better. Andy Bolton had one, but I don't remember where. Maybe google it if you are interested. You certainly have the strength for a 500 pound pull! Getting that initial leg drive is going to be a difference maker I suspect. Look forward to you achieving that goal.
    To save on my shoulders, I had impingement surgery on both 12/06 and 4/07, I press from nose level up, not sure if that's impressive or not but it feels good.
    I'm gonna try the Coan weight scheme and see what happens.

  22. #21
    Senior Member 44pirate's Avatar
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    Chest DE
    Bar-20
    95-20
    135-10
    185-10
    225-3-9

    DB Bench Press
    60-10
    70-10
    80-10
    90-10
    100-10

    Pushdowns
    70-10
    80-10
    90-10
    100-10
    110-10

    Lat Pulldowns
    135-10
    165-10
    195-10
    225-10
    225-10

    Standing Lateral Raises
    15-10
    20-10
    25-10
    30-10
    35-10
    EZ Curl preacher
    25-10
    45-10
    65-10
    85-10

  23. #22
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    That much volume would shock my system LOL! Great job George.

  24. #23
    Senior Member 44pirate's Avatar
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    Quote Originally Posted by john o View Post
    That much volume would shock my system LOL! Great job George.
    I'm on a 13 week cycle I made up, lots of volume and then taper off the closer I get to the competition. My forearms are hurtin a bit, the right more then the left. Icing and rehab will hopefully keep me in the game.

  25. #24
    Senior Member 44pirate's Avatar
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    Chest ME
    3brd Press
    Bar 20
    95-15
    135-15
    225-10
    added 3brd
    275-5
    315-5
    365-5
    405-3
    425-3
    445-1
    465-1
    Hammer Strength Bench
    50-15
    90-10
    180-8
    270-8
    325-8
    Floor tris
    40-10
    50-10
    60-8
    70-8
    80-8
    T--bar Row
    100-10
    145-10
    190-8 Right elbow started to hurt shut it down there

    DB Shoulder Press
    40-10
    50-10
    60-10
    70-10
    80-10

    Left hand only Preacher Curl
    20-10
    25-10
    30-10
    35-10
    40-10

    Icing the right elbow again. It was feeling good until T-bar rows. New PR in the Boards 10lb.

    Also got an additional partner. It's better with 3 now. He's 55 pretty strong been lifting for a bunch of years.

  26. #25
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    Big PR buddy! Hope those joints/forearms get a little more agreeable.

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