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
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    Charles Fay Training Log Nummer Zwei

    I had a log on this website for a good while, unfortunately when the site crashed, my logs were lost here and i did not start up again and just maintained my log on the badattitude website. For anyone interested i have competed in the 275 and 308 weight classes, multi ply in the APF. My best lifts are 1058, 660, 733 2414@275 and 1008, 688, 738 2424@308. My last meet was southern states where i did pretty well but tore my already damage pec on my left side. As a result i have been gradually coming back from that and have been doing alot of highland games practice. I competed at my 2nd games in January and got PRs in the weight for height with 14ft and the heavy hammer with 74' 10. I am just an Amatuer B in Highland games and dont have a throwing background, so it is not natural for me and i have alot of improvement. I compete again march 1 in Ft Lauderdale. Hopefully i can get back on the platform this fall. Otherwise i am a Firefighter/Paramedic at a very busy fire department and am a very new parent, so i work my training around my life and work.
    Last edited by Charles Fay; 02-15-2014 at 04:49 AM.

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  3. #2
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    Thursday Squat/Dead

    Warmup: GHR 3x12, 45 degree hypers 3x15, stretching, put on ace briefs

    DE BB Box Squat w/green bands
    barx10
    145x5
    235x3
    325 2x2
    375 2x2 added belt
    415 x2
    465 x2
    505 x2
    535 x2

    Raw Sumo Speed Deads 245x3, 335 4x1, 355 6x1

    1 arm alternating KB swings 35x20, 53x20, 72x10, 106 2x10

    Straight leg rotating situps on GHR w/30lb med ball 3x10

    I felt pretty good today, last week i worked on pure speed with lighter weights, today i worked to some heavier doubles and it all felt pretty solid and moved well.

  4. #3
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    Saturday Bench

    Warmup: Cuff complex, bowling pin swings, band flyes, flat db bench 3x20, chest supported rows 2x20

    BB Bench w/35lb KBs hanging off of quadded minis (extra 70lb)
    barx10
    95x5
    135x5

    BB Reverse band bench w/EFS avg bands
    235x5
    275x3
    315x3
    365x3
    405x3
    add slingshot
    455x3
    took off the bands and slingshot
    225x15

    Incline DB Bench 2x25

    Chest supported rows x20, 3x10 supersetted w/cable extensions 4x12

    DB Curls 2x15

    Im still weak on the bench from the pec injury, im able to move the lighter weights explosively, but once the weights get a little heavier things slow down alot and lag on my left side. My best reverse average band press with the EFS bands is around 515x1 and 405x3 felt somewhat challenging. It is just going to take a good while to get my raw strength back up.

  5. #4
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    Monday Accessory

    Warmup: Cuff complex, indian club swings, double overhead KB press 3x10, pulldowns 3x15

    Standing BB Overhead Press (cleaned from floor)
    barx10
    95x5
    145x1
    155x3
    175x3
    195x3
    145x10

    Pressing was supersetted w/pullup ladders of 1,2,3 reps on gymnastic rings

    DE BB Bench w/bands
    barx20
    bar+doubled monster mini bands 2x5
    135 2x3 close
    145 2x3 medium
    155 2x3 wide

    Benching was supersetted w/DB pullovers 3x20

    1 arm KB snatch 53x5, 72x5, 96x5 supersetted w/band pullaparts 3x20 and med ball wall throws 3x20

    I felt pretty good today. I am working my way back into doing pullups again. After i tore my pec recently i would get a tearing sensation while trying pullups so i had to step away from the movement for several months. Being that i am not very good at them to start with, i have a long way to go to get anywhere near my best (14 reps) that i did a few years back weighing 270.

  6. #5
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    Thursday Squat/Dead Deload

    Thursday Squat/Dead Deload

    Warmup: 45 degree hypers 3x15, GHR 3x12, band hip abductions 2x30, stretching.

    Raw Narrow Stance Front Squats on low box w/harness
    barx10
    145x5
    195x5
    235x5
    285x5
    325x5
    375x5

    Raw Sumo Pulls
    245 2x3, 335x3, 385x3, 425x3

    Rev hypers 3x12
    Leg raises 2x20

    Today was just a raw deload getting a little bit of volume in. My body is starting to get pretty fried at this point because i have been doing alot of throwing with the highland games implements on my off days from lifting. The low back and knee are feeling it a bit and i have two or three more throwing sessions left and a couple of workouts and will then deload for the Ft. Lauderdale Highland Games next Saturday. I wont be lifting at all after tuesday of next week.

  7. #6
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    Saturday Bench

    Warmup: Band flyes, cuff complex, bowling pin swings, flat db press 3x20, band rows 2x20, rolling

    BB Bench
    barx20
    135x10
    185x5
    225x5
    add 3 board from here on
    275x5
    315x3
    345x3
    365x2
    385x1

    Medium Grip Tricep Death set w/225 chestx3, 1 bd x3, 2 bd x3, 3 bd x3, 4 bd x3, 5 bd x10

    Chest supported rows x20, 3x10

    Everything i did hurt and the joints felt like shit today. I need a deload. Im still piss weak on the benching movements trying to recover from the pec.

  8. #7
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    Saturday S. Fla. Highland Games Writeup

    South Florida Highland Games

    This was my 3rd Highland Games and i normally compete in the amateur B class. Today they put the B's in along with some novices and one or two A class guys into one big Men's open class. The weather was beautiful and it was a long day. We started with height events and went from there.

    Sheaf: No height! I dont know what happened but i was out of control and the sheaf went everywhere but over the cross bar. I have cleared 20ft twice before so to miss like this at 14ft was sorry!

    56lb Weight For Height: I passed until 10ft, then cleared 10, 11 and 12 on my first tries. At that point i had beat everyone else so i went for a PR at 14.3 and cleared it easily, i then went for 14.6 and cleared it on my first try as well. I set and broke several field records with these throws. I stopped with the PR and saved my energy for the rest of the events.

    Caber: I had never had a chance to throw the caber before and it was a shit show! The first try i got the pick wrong and dropped it, then on the next two i had no control of the caber and got a 25 and a 45. Horrible!

    Heavy 22lb Hammer: This hammer was very heavy feeling to me, i threw a little over 61ft with it which is way off my best which is 74.10. Took 3rd here

    Light Hammer: 95.10, PR, won the event by several feet and set a field record with it.

    Braemar Stone: 31.4, PR, won by a good margin and set another field record.

    Open Stone: 37.1 PR. I started off using my SA spin technique but wasnt hitting the power position, so i just did a standing throw on my last to hit the PR. I took 2nd on this event.

    56lb Weight for distance: 21.85, didnt have much finesse on these and due to my history of tearing a bicep on this event in the past i dont push this too hard. Once my technique gets good then i will try to turn it on more. I got
    2nd place here.

    28lb Weight for distance: 45.95 PR, 2nd place.

    I ended up with a decent day, i hit alot of PRs and set 3 field records. I placed 3rd overall. The poor performance on the sheaf and caber really hurt my overall placement. It was fun though.

  9. #8
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    Mon Upper

    Warmup: Cuff complex, indian clubs, flat DB press 3x20, pulldowns 3x15

    Close Grip Bench w/Fat Bar
    barx20
    120x10
    160x5
    210x3
    230x1
    250x10 work set

    DE Fat Bar Bench w/Doubled Mini-Bands
    120 3x3 close
    140 3x3 medium
    160 3x3 wide

    DE work was supersetted w/gymnastic ring pullups 3x5
    Lat pulldowns 190x30

    1 arm KB overhead press 53 2x12 supersetted w/lateral raise 2x10 and bent raise 2x10

    I need to start working my bench harder to get it back up after my pec tear i suffered in october. Im upping the volume and re-emphasizing the bench again on this day and making overhead work secondary. Things felt good today.

  10. #9
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    Thursday Squat/Dead

    Warmup: 45 degree hypers, mobility work and stretching, then put on ace briefs.

    DE BB Box Squats w/blue bands
    barx10
    145x5
    235x3
    325 2x2
    355 2x2
    375 2x2
    395x2
    415x2

    Raw Conventional Deads Standing on 2" Box
    315x3, 425x1, 515x1, 565x1, 605x1

    Wide Stance GMs w/blue bands
    barx10, 105 2x10

    Everything felt ok today, i kept it light on the squats and focused on speed. The deadlifting felt ok, i stopped at a pretty easy 605 because my left trap still felt pretty jacked up from throwing last weekend.

  11. #10
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    Friday RE Upper

    Warm-up: cuff complex, Indian club swings, florida flat db press 3x20, face pull 3x15

    BB floor press w/chains, medium grip
    Barx20
    135x10
    135+40lb chains x5
    135+80lb chainx5 (kept this chain throughout)
    185x5
    225x5
    255x5
    225x5
    185x5

    Floor press was supersetted with standing rope rows 5x20
    1 arm db row 100x30
    Cable rope extensions x20,x15,x10 supersetted with db hammer curls 3x10 and band pullaparts 3x20
    Band extension x50 rest-pause

  12. #11
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    Monday Accessory Upper

    Warmup: Cuff complex, indian club swings, Incline DB press 3x20, pulldowns 3x15

    Close Grip Fat Bar Bench
    barx20
    125x10
    165x5
    215x1
    235x1
    work set
    260x10

    DE Fat Bar Bench w/doubled minis
    160 9x3 CMW

    Benching was supersetted w/ring pullups 3x5

    1 arm KB press 53x8, 72x8 supersetted w/underhand pulldowns x8, x12

    I felt pretty haggard on this day, so nothing felt particularly awesome. I got in plenty of work though.

  13. #12
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    Thursday Squat/Dead

    Warmup: Stretching, GHR 2x12, 45 degree hypers 2x15, band hip abductions x30, put on ace briefs.

    DE BB Box Squat w/blue bands
    barx10
    145x5
    235x3
    work sets
    325x2
    375x2
    415x2
    445 2x2
    465x2
    485x2
    505x2

    Raw Sumo Speed Deads 315 8x1

    SSB GMS 135x10, 225x10

    Leg raises 2x15

    My left hip/groin was acting up on me today and made every set hurt. I gutted it out on the squats and then kept it real light on the sumo deads. Raw deload next week, so i hope everything will feel better.

  14. #13
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    Sunday Bench

    Warmup: Cuff complex, bowling pin swings, flat db press 3x20, chest supported rows 3x20

    BB Bench w/doubled monster mini bands
    bar 2x10
    95x5
    135x5
    add 2 board from here on out
    185x3
    225x3
    255x3
    275x3
    225x3
    185x3

    Tricep Death set w/245 chestx3, 1bd x3, 2bd x3, 3bd x3, 4bdx12

    Chest supported rows 3 plates x8, 4 plates x12

    DB Hammer Curls x8, x12

    Band Pullaparts x40

    Nothing is too impressive on the benching, the rep work went well on tricep death and the assistance work. Im trying to take more of a HIT approach on non power assistance movements for hypertrophy, im focusing more on squeezing on the contraction and controlling the negative and going to failure. Maybe this method will be more effective, we shall see.

  15. #14
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    Tues Upper Accessory

    Warmup: Cuff complex, DB pullovers 3x12, incline DB press 3x20

    Close Grip Fat Bar Bench
    barx20
    120x10
    160x5
    210x3
    250x1
    270x8 (work set)

    DE Fat Bar Bench w/doubled minis
    160 2x3 close
    170 4x3 medium and wide

    Benching was supersetted w/V handle pullups 3x5

    1 arm KB overhead press 72x8, 96x8 supersetted w/underhand pulldowns x8, x12

    DB lateral raise x8, x10 supersetted w/1 arm DB row x8, x12

    Felt good today, the HIT style assistance work to failure is allowing me for the first time in my life to actually feel the targeted muscles getting some work. Hopefully i can grow some new muscle with this.

  16. #15
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    Thursday Squat/Dead Deload

    Warmup: 45 degree hypers 3x15, GHR 3x12, Band abduction x50, stretching/mobility work

    Raw SSB Low Box Squats w/narrow stance
    barx10 (counting bar as 45lbs)
    135x5
    185x5
    225x5
    275x5
    315x5

    Stiff leg deadlift standing on 2" box 325 3x5

    Easy deload today, the joints needed it.

  17. #16
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    Saturday Bench

    Warmup: Cuff complex, bowling pin swings, flat db press 3x20, band rows 3x20

    BB Bench w/35lb KBs hanging off of doubled mini bands (extra 70lbs)
    barx5
    95x5
    135x5

    Reverse Avg band 2 board bench
    245x5
    335x5
    385x3
    405x3
    425x3
    435x3
    405x3
    385x3

    BB Bench w/225 x24

    Chest supported rows x8, x10

    Rear delt raises x8, x12

    Im just trying to get in volume with moderate weight right now in hopes of rebuilding my bench and improving bar speed with bigger weights. I can still do ok on rep work with light weights, but when the weight gets heavy everything goes to hell.

  18. #17
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    Tuesday Upper Deload

    Warmup: Cuff complex, indian club swings, incline db press 3x20, db pullovers 3x12

    DE BB Bench w/Fat bar
    barx20
    120x5
    160 9x3 CMW

    Benching was supersetted w/underhand pulldowns 3x8

    1 arm overhead KB press 53 2x12

  19. #18
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    Thursday Squat/Dead

    Warmup: Mobility work, stretching, GHR 2x12, 45 degree hypers 2x15, put on ace briefs

    BB Free Squat
    145x10
    255x5
    345x2
    455x2
    545x2
    put on canvas suit straps down
    635x2
    725x2
    work sets straps down w/knee wraps
    815x2
    reverse avg bands
    905x1

    Sumo Deads in briefs
    335x2, 425x2, 515x2, 625x2

    All weights moved well today, it was the first time i have had my suit on while squatting or briefs on while pulling. I have been worn out lately from work and dealing with a baby so i was suprised things went so well today.

  20. #19
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    Monday Upper Accessory

    Warmup: Cuff complex, indian club swings, pullovers 3x12, incline DB press 3x20

    Close Grip Fat Bar Bench
    bar x20
    120x5
    160x3
    210x1
    250x1
    work set
    280x8

    DE Fat Bar Bench w/doubled monster mini bands
    120 2x3 close
    140 2x3 medium
    160 2x3 wide

    DE benching was supersetted w/V handle side to side pullups 3x6

    1 arm KB snatch/press 53x5, 72x5 supersetted w/medium parallel grip pulldowns x8, x10

    Lateral raise x8, x12

  21. #20
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching and mobility work then put on canvas suit with no briefs.

    Speed Strength Box Squats Wk 1
    bar+blue bands x10
    bar+ 2 blue bands x5
    bar+ 2 blue bands +1 green x3 (kept this tension throughout)
    work sets
    145 3x2
    195 3x2

    Raw Conventional Deads standing on 4" box
    315x3, 425x1, 475x1, 515x1, 565x1, 605x1

    Everything felt pretty good today and moved well.

  22. #21
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    Sunday Bench

    Warmup: Cuff complex, bowling pin swings, flat db press 3x20, band rows 3x20, band pullaparts 2x20

    BB Bench w/boards
    bar 2x20
    bar+ doubled monster minis (kept this tension throughout)
    135x5
    add 3 board
    185x5
    225x5
    275x5
    add new 2 ply ragex
    315x5 couldnt touch 4 board
    365x5 got it to 4 board
    405x5 4 board
    405x5 3 board

    Standing cable rows w/v-handle x8, x12
    Rev hyper shrugs 3x20

    Got in volume today and started to break in my new RageX on boards. Nothing crazy with the weight as this will be a gradual process to rebuild my shirt strength and break the shirt in.

  23. #22
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    Tues Upper Accessory

    Warmup: Cuff complex, indian club swings, incline db press 3x20, pullovers 3x12

    Fat Bar Close Grip Bench
    barx20
    120x5
    160x3
    210x2
    250x1
    work set
    290x6

    DE Fat Bar Bench w/double monster minis
    160 2x3 close
    170 2x3 medium
    180 2x3 wide

    DE benching was supersetted w/ring pullps 3x5

    1 arm KB snatch/press 72x5, 96x5 supersetted w/pulldowns x10, x12

  24. #23
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching. Put on ginny canvas, no briefs.

    Speed Strength Wk 2 DE Box Squats
    bar+ blue band x10
    bar+2 blue bands x5
    bar+2 blue bands +green band x2 (kept this tension throughout)
    105x2
    work sets
    195 3x2
    245 3x2

    Stiff Leg Deadlift 335 3x5
    1 arm KB swings 70x10, 106 2x10

    The left hip has been hurting alot in the last few weeks. I made it through the squats but when i tried to sumo pull it just hurt too damn bad. I just did some light stiff leg deadlifts instead.

  25. #24
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    Saturday Bench

    Warmup: Bowling pin swings, cuff complex, flat db press 3x20, band rows 3x20

    BB Bench
    barx20
    135x10
    185x5
    add reverse EFS average bands
    245x5
    295x5
    335x5
    385x5
    425x5
    took bands off
    245x23

    Standing rows 2x10, x12
    Bend BB Raise x10, x12

  26. #25
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    Monday Upper

    Warmup: Cuff complex, indian club swings, kneeling rope pulldowns 3x20, incline db press 3x20

    Close Grip Fat Bar Bench
    barx10
    120x5
    160x5
    210x3
    250x1
    work set
    295x6

    DE Fat Bar bench w/doubled monster mini bands
    160 2x3 close
    170 2x3 medium
    180 2x3 wide

    Supersetted DE bench w/v handle side to side pullups 3x6

    1 arm KB snatch 72x5, 96x5 supersetted w/1 arm pulldowns x8, x12
    Cable lateral raise x10, x12

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