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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Thread: Mac's Journal

  1. #326
    Senior Member GazzyG's Avatar
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    Hey bud - cannae believe you got a rack as a birthday present! How epic is that?

    Noticed you talking about boats up there - you in the Royal Navy?
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  2. #327
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Hey bud - cannae believe you got a rack as a birthday present! How epic is that?
    I know... well chuffed!

    Quote Originally Posted by GazzyG View Post
    Noticed you talking about boats up there - you in the Royal Navy?
    yes mate, 23 years now (22 of them in submarines!!)
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #328
    fat submariner
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    Sunday 30th December

    Bench Press (warmup):

    3 x 20 @ 20kg (bar only)

    Bench Press (5/3/1 Cycle 2 Week 3):

    5 @ 40kg
    5 @ 47.5kg
    3 @ 57.5kg
    5 @ 72.5kg
    3 @ 80kg
    4 @ 90kg *PB (1st time I've ever tried a 1RM on the bench and I obviously could've gone a bit heavier and I know it's NOTHING compared to what some of the monsters on here are pushing but I'm happy nonetheless)

    Incline Bench Press (5/3/1 Cycle 2 Week 3):

    5 @ 30kg
    5 @ 37.5kg
    3 @ 45kg
    5 @ 55kg
    3 @ 62.5kg
    2 @ 70kg

    Decline Bench Press (5/3/1 Cycle 2 Week 3):

    5 @ 27.5kg
    5 @ 32.5kg
    3 @ 40kg
    5 @ 47.5kg
    3 @ 55kg
    30 @ 60kg *erm... I knew I could do this weight easy but it was the 1st time on the decline with my new bench so I stuck with it... nonetheless I think I need to revisit the estimated 1RM on these!

    Dorian Yates Rows:

    10 @ 50kg
    10 @ 50kg
    10 @ 60kg
    10 @ 65kg
    10 @ 67.5kg
    10 @ 67.5kg

    Note: holding 1 second at the top

    Chest Supported Prone Flyes:

    10 @ 5kg
    10 @ 5kg
    10 @ 5kg
    10 @ 5kg
    10 @ 5kg
    10 @ 5kg

    Note: light weight but keeping arms straight throughout and holding at the top
    Last edited by macdaknife; 12-31-2012 at 06:59 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  4. #329
    Senior Member GazzyG's Avatar
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    Strong work with all the benching and rows! Great job on the PR!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  5. #330
    Powerlifter/Strongman J L S's Avatar
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    Nice PR mac, all the best for '13!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  6. #331
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Nice bench PR! Happy new year an all the best with the training in it!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  7. #332
    fat submariner
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    cheers Gaz, Jay and Hayden!
    Last edited by macdaknife; 01-01-2013 at 06:17 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #333
    fat submariner
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    31 December 2012

    Squat (warmup):

    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 40kg - left soleus finally starting to loosen up and getting down to parallel
    10 @ 50kg
    5 @ 70kg

    Squat (Smolov Base Cycle Week 1 Day 1):

    4 x 9 @ 97.5kg

    Note: SHIT! I took 10kg off my old best (for 3x5 - never tried a 1RM) and that was still f**king hard!

    EZ Bar Curl (warmup):

    30 @ 20kg

    DB Hammer Curls (1240 tempo):

    6 @ 20kg
    6 @ 20kg
    6 @ 20kg
    6 @ 15kg
    8 @ 15kg
    8 @ 15kg

    Chins (1130 tempo):

    4 @ BW
    4 @ BW
    4 @ BW - struggling to get chin over bar by end of set
    4 @ BW - struggling to get chin over bar

    Note: 1st time doing Chins for AGES!!

    Seated DB Curls (4012 tempo (starting at top)):

    6 @ 15kg
    6 @ 15kg
    5 @ 15kg
    3 @ 15kg - left arm gone!
    8 @ 10kg
    7 @ 10kg

    DB Concentration Curls (1230 tempo):

    5 @ 10kg
    5 @ 10kg
    5 @ 10kg
    5 @ 10kg
    5 @ 10kg
    5 @ 10kg

    Note: left arm gone!
    Last edited by macdaknife; 01-01-2013 at 06:19 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  9. #334
    Senior Member GazzyG's Avatar
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    Gonna have biceps of steel, lol.

    Good work on toughing out the squats!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  10. #335
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Gonna have biceps of steel, lol.

    Good work on toughing out the squats!
    cheers Gaz... arms AND legs are feeling it now!
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  11. #336
    fat submariner
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    2 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 40kg - left soleus finally starting to loosen up and getting down to parallel
    5 @ 60kg
    5 @ 80kg

    Squat (Smolov Base Cycle Week 1 Day 2):

    5 x 7 @ 105kg (231lbs)

    Note: still had a bit of DOMS in my quads when I started but felt much better by the 4th warmup set (co-incidently the same point where my left soleus always seems to loosen up).
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  12. #337
    Senior Member GazzyG's Avatar
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    Great volume on the squats, Steve!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #338
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Great volume on the squats, Steve!
    cheers Gaz. 1 of my daughters distracted me near the end of this session so I MAY have actually done 6 sets!

    not looking forward to back-to-back squatting tomorrow and Saturday!!
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  14. #339
    Powerlifter/Strongman J L S's Avatar
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    nice work mac! good to see you giving smolov a go! its a man maker for sure! you will love it by the end! dont worry about the back to back squatting. It is a daunting prospect but you sort of just forget about it and get through, its a wonderful feeling haha!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  15. #340
    fat submariner
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    Quote Originally Posted by J L S View Post
    nice work mac! good to see you giving smolov a go! its a man maker for sure! you will love it by the end! dont worry about the back to back squatting. It is a daunting prospect but you sort of just forget about it and get through, its a wonderful feeling haha!
    I'm pretty determined so, barring injury, I should be ok. just about to start Day 3. cheers Jay!
    Last edited by macdaknife; 01-04-2013 at 08:34 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  16. #341
    fat submariner
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    4 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 40kg
    5 @ 70kg
    5 @ 90kg

    Squat (Smolov Base Cycle Week 1 Day 3):

    7 x 5 @ 112.5kg (247.5lbs)

    Note: felt ok... let's see tomorrow how 2 days squatting on the trot does me!!

    DB Lateral Raises (7 straight/7 pronated/7 supinated):

    3 x 21 @ 7.5kg - warmup
    3 x 21 @ 10kg

    Note: struggling to pronate on the 5th & 6th sets and not getting great height on the pronating part of the 6th set.

    DB Front Raises:

    1 x 10 @ 10kg
    5 x 10 @ 15kg

    Seated Overhead BB Press:

    10 @ 40kg
    9 @ 50kg
    5 @ 50kg
    5 @ 47.5kg
    5 @ 45kg
    6 @ 42.5kg

    Note: 1st time I've tried overhead pressing in my new power rack and it's not tall enough! not enough room in the garage to do it outside the rack so did it seated... it did show me how much of an assist I was getting even from the slightest push whilst standing! (need to do a LOT more of this to get stronger!)

    my weight has started to slowly creep up since I've been back from sea and started taking more BCAAs... suppose the Smolov won't hurt.
    Last edited by macdaknife; 01-05-2013 at 01:22 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  17. #342
    Senior Member GazzyG's Avatar
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    Tons of volume on the squats, Mac! Looking forward to seeing you fight through the DOMS tomorrow, haha!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  18. #343
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Tons of volume on the squats, Mac! Looking forward to seeing you fight through the DOMS tomorrow, haha!
    cheers Gaz. didn't have any DOMS today from Wednesday so we'll see how I get on tomorrow with 10 sets of 3... I might be doing an Elvis impersonation!! Uhu!
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  19. #344
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Awesome work on the first few days of smolov! You are doing a tonne of upper body work still, are you going to try maintain that throughout it go by feel?
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  20. #345
    fat submariner
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    Quote Originally Posted by HJP View Post
    Awesome work on the first few days of smolov! You are doing a tonne of upper body work still, are you going to try maintain that throughout it go by feel?
    Cheers Hayden. I am going to TRY to maintain that throughout if I can (depending on how I feel on the day... the other day I just squatted as I was tired (2 young daughters that won't sleep at the moment!)).

    not sure if I'm doing too much volume on the squats (with the amount of warmup reps I'm doing)... what do you reckon? with the Smolov routine, it means I'm doing about 500 squats a week and I'm not sure if I should be doing this much... it feels ok at the moment but I'd appreciate some feedback from someone with much more experience.
    Last edited by macdaknife; 01-04-2013 at 05:57 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  21. #346
    Jersey Iron
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    Good Job, you do way more on your smolov days then i do lol. i got my 10x3@255 in the morning. should suck lol..actually saturdays aren't to bad.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  22. #347
    fat submariner
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    Quote Originally Posted by DMS80 View Post
    Good Job, you do way more on your smolov days then i do lol. i got my 10x3@255 in the morning. should suck lol..actually saturdays aren't to bad.
    you smashed it Dave so well done (it was F**KING tough though wasn't it?)
    Age: 41 - Height: 5'10" - Weight: 195lb (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. #348
    fat submariner
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    5 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 50kg
    5 @ 80kg
    5 @ 100kg

    Note: felt a 'twinge' in my left trap when racking the weight after the 1st warmup set and felt it occasionally throughout the session... will have to be more careful with the overhead stuff I think!

    Squat (Smolov Base Cycle Week 1 Day 4):

    10 x 3 @ 120kg (264lbs)

    Note: 1st time ever squatting on consecutive days and, as expected, it was HARD!

    I usually put a tick on a sheet next to each set to make sure I do the right amount. like yesterday I got a little bit distracted (this time between sets 3 & 4 when my cousin in Australia messaged me on FB) so I MAY have done 11 sets here!!
    Age: 41 - Height: 5'10" - Weight: 195lb (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

  24. #349
    Senior Member GazzyG's Avatar
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    10x3@120kg is good squattin' on any day, let alone the day after squatting haha!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  25. #350
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    10x3@120kg is good squattin' on any day, let alone the day after squatting haha!
    cheers Gaz (though it may have been 11x3@120kg!)... looking forward to 2 days of rest now!!
    Age: 41 - Height: 5'10" - Weight: 195lb (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

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