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. #351
    Powerlifter/Strongman J L S's Avatar
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    Boom! already through the first week! just keep counting them down in sessions mac! only 8 more to go! awesome job
    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/

  2. #352
    fat submariner
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    Quote Originally Posted by J L S View Post
    Boom! already through the first week! just keep counting them down in sessions mac! only 8 more to go! awesome job
    cheers Jay. good shout suggesting this I think buddy.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #353
    Powerlifter/Strongman J L S's Avatar
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    I had a boig white board and was ticking them off with a red marker as I went. Needed something as bold as possible to make it seem like id conquered the world every session ha!
    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/

  4. #354
    fat submariner
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    Quote Originally Posted by J L S View Post
    I had a boig white board and was ticking them off with a red marker as I went. Needed something as bold as possible to make it seem like id conquered the world every session ha!
    I hear ya Jay... 1 step at a time and it's all good!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #355
    fat submariner
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    7 January 2013

    Squat (warmup):


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

    Note: the 'twinge' in my left trap was still there bit didn't feel so bad this time.

    lower back felt a bit tight for all of this session though loosened up after a good stretch at the end.

    Squat (Smolov Base Cycle Week 2 Day 1):

    4 x 9 @ 107.5kg (236.5lbs)

    Note: inside of right quad felt a bit 'different' on the last set... not felt that before but I finished the set with no trouble and had a good stretch.

    Lying L-Flyes:

    5 x 15 @ 2.5kg

    Note: bit of pre-hab

    Standing L-Flyes:

    5 x 15 @ 5kg

    Note: don't know if this is the correct name for these but a bit more shoulder pre-hab

    Bench Press (5/3/1 Cycle 2 Week 4):

    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 47.5kg
    22 @ 57.5kg

    Note: I only noticed when I finished this workout that I'm not supposed to do a max on the last set (which kinda makes sense as it's supposed to be 'de-load' week! ).

    Incline Bench Press (5/3/1 Cycle 2 Week 4):

    5 @ 30kg
    5 @ 30kg
    5 @ 30kg
    5 @ 30kg
    5 @ 37.5kg
    15 @ 45kg

    Note: same ^ ( )

    Decline Bench Press (5/3/1 Cycle 2 Week 4):

    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 40kg
    5 @ 47.5kg
    20 @ 57.5kg

    Note: and again ^ ( )
    Last edited by macdaknife; 01-07-2013 at 05:46 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  6. #356
    Goals (kg) 272.5/165/305 HJP's Avatar
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    haha repping out the deload! Easy mistake to make bro.

    In terms of warm ups to smolov, I would just make sure you do enough reps to get the joints feeling good to go and get the blood flowing. You are doing a lot of reps, I tend to go with the less is more approach (notice I do no sets above 5 on my squat warm ups) but some people prefer more. If its not affecting your ability to do the work sets then I would say it is fine, i.e. as long as your warm up doesn't feel like a work out you should be fine.
    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. #357
    Powerlifter/Strongman J L S's Avatar
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    7 TO GO!
    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/

  8. #358
    Jersey Iron
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    I agree with HJP on the warm ups..i stick with around 5 reps, gets me warmed up and then get going..I personally start with the bar then 135 then 185 and build till i get to the Sets..but only with 3-5 reps. you seem to be doing a lot..otherwise awesome job.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  9. #359
    Senior Member GazzyG's Avatar
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    Hardcore deload session, lol!
    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. #360
    fat submariner
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    cheers fellas... I'm sitting here chuckling away to myself at work (what an idiot I am!)

    on the squat warmups... it doesn't feel like a workout just now and I drop the reps to 5 as soon as I start getting any weight on the bar. the 3 sets of 20 at the start with just the bar feel ok and do get my old legs loosened up nicely (especially my left soleus which takes AGES to loosen up enough to let me get down to even parallel). I think I'll continue with it for now but keep an eye on it and if I start to feel it's interfering with the actual workout at all then I'll review it. cheers Hayden and Dave.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #361
    fat submariner
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    9 January 2013

    Squat (warmup):

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

    Note: the 'twinge' in my left trap was still there but only just.

    lower back felt ok.

    Squat (Smolov Base Cycle Week 2 Day 2):

    5 x 7 @ 115kg (253lbs)

    Note: god depth overall though the last rep of the 3rd set was a bit of a struggle so took a longer rest and the 1st 5 reps of next set flew up! set 5 was the quickest of the lot!

    Dorian Yates Rows (1 second pause at top):

    10 @ 50kg
    10 @ 60kg
    8 @ 70kg
    8 @ 70kg
    6 @ 65kg
    6 @ 60kg

    DB Shrugs (1 second pause at top):

    6 x 20 @ 20kg

    Calf Raises:

    15 @ 50kg
    5 x 10 @ 50kg

    Note: calves felt tight and didn't really loosen up until the 5th set so I took it easy on these! 6th set was good!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #362
    Powerlifter/Strongman J L S's Avatar
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    nice work mac! are you noticing the DOMS aren't as severe now as you are getting further in?
    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/

  13. #363
    Jersey Iron
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    Your warmups make more sense now, should have looked at the weight over the reps..Good job keep going, today was half of hell for me lol. im posting it up in a minute.
    Jersey Iron Powerlifting
    Age:32
    Weight: 401
    Best Meet Totals:
    405/280/440

  14. #364
    fat submariner
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    Quote Originally Posted by J L S View Post
    nice work mac! are you noticing the DOMS aren't as severe now as you are getting further in?
    cheers Jay. haven't had any severe DOMS since the 1st session... I can definately feel my legs, but no more DOMS.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #365
    fat submariner
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    Quote Originally Posted by DMS80 View Post
    Your warmups make more sense now, should have looked at the weight over the reps..Good job keep going, today was half of hell for me lol. im posting it up in a minute.
    cheers Dave
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #366
    Senior Member GazzyG's Avatar
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    Really good squatting again, Mac.
    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

  17. #367
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Really good squatting again, Mac.
    cheers Gaz!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #368
    fat submariner
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    11 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 60kg
    5 @ 80kg
    5 @ 100kg

    Note: the 'twinge' in my left trap was gone.

    lower back felt ok.

    Squat (Smolov Base Cycle Week 2 Day 3):

    7 x 5 @ 122.5kg (269.5lbs)

    Note: left my belt at work so took these slow and steady... like Hayden said, every one a single and concentrate on form.

    actually, I think I squat (and pull) much better without the belt... I definately breathe better that's for sure!

    10 x 3 @ 130kg tomorrow!

    EZ Bar Overhead Tricep Press:

    30 @ 20kg (warmup)

    Dips:

    6 x 8 @ BW only

    Note: 1st time doing dips in AGES!

    CGBP:

    20 @ 20kg
    12 @ 40kg
    12 @ 50kg
    9 @ 60kg
    8 @ 57.5kg
    8 @ 55kg

    Note: 1st time I've put more than 30kg on a bar for these... need to do much more work on these skinny arms!
    Last edited by macdaknife; 01-12-2013 at 01:38 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #369
    fat submariner
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    12 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 60kg
    5 @ 80kg
    5 @ 100kg

    Note: lower back completely fine.

    Squat (Smolov Base Cycle Week 2 Day 4):

    10 x 3 @ 130kg (286lbs)

    Note: after squatting yesterday was apprehensive about not having a belt for today either... I definately work better without a belt!
    Last edited by macdaknife; 01-13-2013 at 11:36 AM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  20. #370
    fat submariner
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    14 January 2013

    Squat (warmup):


    20 @ 20kg
    20 @ 20kg
    20 @ 20kg
    10 @ 60kg
    5 @ 80kg
    5 @ 100kg

    Note: all beltless

    Squat (Smolov Base Cycle Week 3 Day 1):

    4 x 9 @ 112.5kg (247.5lbs)

    Note: belt on and really tried to focus on getting tight against it.

    sets 1 & 2 were very slow and laboured (blowing out of my arse!).

    set 3 was better... quicker and more comfortable with 2 good breaths at the top between reps.

    for set 4 I wore my belt slightly higher and finally 'felt' it tight against my abs. good speed for this set with a 1 breath pause at the top between reps.

    on a plus note my belt was down 1 notch since the last time I wore it even though my weight is up a couple of pounds since I started Smolov.

    Calf Raises (1 second pause at the top of each rep):

    5 x 15 @ 100kg

    Note: was gonna do 6 sets but my calves were BURNING by the end of the 4th set and the last 5 reps of the 5th set were rubbish! that's just over 2 years now since breaking my foot and the calves finally seem to be coming back so happy with these 5 sets!
    Last edited by macdaknife; 01-14-2013 at 03:53 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #371
    Senior Member GazzyG's Avatar
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    Good job, Mac. Good idea on keeping all the warmups beltless - really works that core.
    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

  22. #372
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Good job, Mac. Good idea on keeping all the warmups beltless - really works that core.
    cheers mate... really need to do some focussed core work TBH!

    (finished your 1st book too... started yesterday on the train to work and couldn't put it down!)
    Last edited by macdaknife; 01-14-2013 at 04:21 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #373
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Odd that you found it better without the belt, maybe its just you focussed more when you didn't have it? As soon as I put it on I can push into it and increase that intrabdominal pressure which I find helps heaps.

    Doing really well on the smolov base mate. Are you going to do the full 13 weeks?
    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

  24. #374
    fat submariner
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    Quote Originally Posted by HJP View Post
    Odd that you found it better without the belt, maybe its just you focussed more when you didn't have it? As soon as I put it on I can push into it and increase that intrabdominal pressure which I find helps heaps.

    Doing really well on the smolov base mate. Are you going to do the full 13 weeks?
    cheers Hayden. only gonna do the base cycle this time as I'll be going back to sea to don't have time for the full 13 weeks unfortunately!.

    yeah, I was confused about the belt for ages. before I started SL5x5 (and well before I broke my foot) I just went to the gym and squatted sets (without a belt). I didn't know anything about technique or powerlifting or training routines or trying for a 1RM or belts... I just lifted a weight and squatted it! I did alright with that and got up to 150kg for 3 sets of 5 (to parallel as it never occurred to me to go lower) and I was working on a set of 5 at 180kg (though they were only just past half squats when I broke my foot).

    when I started SL5x5 I read about belts in an artictle on WBB and decided I needed to start using one but, until yesterday, I've always squatted and pulled better without it. I now think I've been wearing it too low all this time as that last set yesterday was the 1st time I've ever really 'felt' the belt no matter how hard I've tried to get tight against it... I guess that's 1 of the major pit-falls of training alone and not with experienced lifters!

    I'm gonna now try to get used to wearing the belt in the new position and, hopefully, I'll finally start to see some benefit from it!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  25. #375
    Senior Member GazzyG's Avatar
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    Quote Originally Posted by macdaknife View Post
    cheers mate... really need to do some focussed core work TBH!

    (finished your 1st book too... started yesterday on the train to work and couldn't put it down!)
    Glad you're enjoying them bud!
    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

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