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. #851
    fat submariner
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    MONDAY 17 FEBRUARY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 ◊ 20 @ 20kg & 10 figures of 8

    Low Bar Squats (5/3/1 - C4, W2):

    5 @ 60kg
    5 @ 80kg
    3 @ 100kg
    3 @ 120kg
    3 @ 135kg
    5 @ 150kg - belt on. felt heavy!

    Note: disappointed with depth and number of reps today... felt weak!

    BB Lunges:

    10 @ 40kg
    10 @ 50kg
    10 @ 60kg

    RDLs:

    10 @ 60kg
    10 @ 80kg
    10 @ 100kg

    Leg Curls superset with Leg Extensions:

    10 @ 70kg & 10 @ 70kg
    10 @ 75kg & 10 @ 75kg
    10 @ 70kg & 10 @ 80kg

    Note: half second hold at full contraction

    Seated Calf Raises (on leg press):

    15 @ 150kg
    15 @ 170kg - no 160kg peg!
    12 @ 180kg

    Note: 1st time doing these at this weight since before I broke my foot (over 3 years ago)

    1st workout for 6 days and haven't squatted for 2 weeks... felt it! still recovering from man flu but getting better.

    ...and stretch!
    Last edited by macdaknife; 02-17-2014 at 11:56 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

  2. #852
    Senior Member tom183's Avatar
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    Nice range of lower exercises there, man.

  3. #853
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice range of lower exercises there, man.
    Thanks Tom!
    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

  4. #854
    fat submariner
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    TUESDAY 18 FEBRUARY

    T Bar Rows:

    --fast--
    2 ◊ 10 @ 40kg
    10 @ 60kg
    10 @ 80kg
    10 @ 100kg - bit of 'body English'
    --add 1 second hold at the top--
    10 @ 60kg
    2 x 10 @ 50kg
    10 @ 45kg

    Face Pulls:

    10 @ 35kg
    10 @ 40kg
    10 @ 45kg
    10 @ 50kg - ROM going by last 5 reps

    Note: half second hold at full contraction

    BB Shrugs:

    20 @ 70kg
    3 ◊ 10 @ 90kg

    Note: 1 second hold at the top
    Last edited by macdaknife; 02-18-2014 at 02:18 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

  5. #855
    Senior Member
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    How do you like 5/3/1 so far?
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  6. #856
    fat submariner
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    Quote Originally Posted by ljosaitis View Post
    How do you like 5/3/1 so far?
    I've been doing it for a whike now but, because of my job (I end up going to sea for a few months at a time), I've never gone past cycle 2 before... I end up coming back from sea and starting again! This is new territory as it's the 1st time I've been to cycle 4!
    Still enjoying it but I've been busy at work recently (on a professional course) so I haven't managed to train as consistently as I would've liked and I've been feeling under the weather for the last 2 weeks.
    There are a couple of PRs just below the surface that will burst out soon... I promise!
    Last edited by macdaknife; 02-19-2014 at 05:28 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

  7. #857
    A.K.A Goodwinner Goodwinm's Avatar
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    Very good squatting up there mate 150kg x 5 great stuff! Working at 88% for 5 reps is pretty damn good! Should be good for a 180kg single soon?!

    And massive calf raises on the leg press with crackers volume.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  8. #858
    fat submariner
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    Quote Originally Posted by Goodwinm View Post
    Very good squatting up there mate 150kg x 5 great stuff! Working at 88% for 5 reps is pretty damn good! Should be good for a 180kg single soon?!

    And massive calf raises on the leg press with crackers volume.
    Cheers Mike! Yeah, I think 180kg is close... hopefully next couple of weeks.

    Calves are still tender now!
    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

  9. #859
    fat submariner
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    THURSDAY 20 FEBRUARY

    Bench:

    3 ◊ 20 @ 20kg

    Bench (5/3/1 - C4, W3):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 80kg
    3 @ 90kg
    3 @ 100kg

    CGBP (5/3/1 - C4, W3):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 70kg
    3 @ 80kg
    1 @ 90kg - failed on 2nd (but better than last time)

    Military Press (5/3/1 - C4, W3):

    5 @ 25kg
    5 @ 35kg
    3 @ 40kg
    5 @ 50kg
    3 @ 55kg - push press
    6 @ 60kg - push press

    BB Skulls:

    10 @ 35kg
    7 @ 35kg
    8 @ 30kg
    5 @ 30kg

    Note: 3011 tempo

    1 Handed Cable Pushdowns (away from rack):

    8 @ 12.5kg
    5 x 10 @ 10kg

    Note: minimal rest between sets. half second hold at bottom.

    V Bar Pushdowns (close to rack):

    10 @ 25kg
    6 @ 30kg
    5 @ 27.5kg
    6 @ 25kg
    6 @ 22.5kg
    9 @ 20kg

    Note: 1130 tempo. minimal rest between sets.
    Last edited by macdaknife; 02-21-2014 at 10:45 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

  10. #860
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good stuff mate, pressings improving. Your mad doing military press after Bench and Close Grip though!
    Last edited by Kong; 02-20-2014 at 01:12 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  11. #861
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good stuff mate, pressings improving. Your mad doing military press after Bench and Close Grip though!
    Cheers Jamie. Yeah I know what you mean but I'm not doing at the moment to specifically improve my overhead numbers, it was just to hit the triceps from different angles.
    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

  12. #862
    fat submariner
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    FRIDAY 21 FEBRUARY

    Goblet Squat Hip Rotations:

    3 ◊ 10 figures of 8

    (& Other Hip Mobility Stuff)

    Deadlift (5/3/1 - C4, W3):

    5 @ 85kg
    5 @ 105kg
    3 @ 130kg
    5 @ 160kg
    3 @ 180kg - belt on. FELT HEAVY!
    1 @ 200kg - went up smooth but slow... didn't even try a 2nd!

    Note: based on some of the other max effort sets I've done recently I should've been aiming for 8 reps on that last set... just wasn't feeling it today!

    I also supersetted box jumps (36") between these sets and, between the last 2 sets, I did 1 set of 6 BW pullups... 1st time doing pullups in ages so was happy with 6.

    Reverse Green Band Deadlift:

    2 x 1 @ 230kg - 2nd a real fight... but it went up!

    Note: 2" deficit. confidence booster!
    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. #863
    Become Unbreakable Mark!'s Avatar
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    Solid training man.
    "Light Weight"

    260's by May

  14. #864
    fat submariner
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    Quote Originally Posted by Mark! View Post
    Solid training man.
    Thanks Mark
    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. #865
    Senior Member tom183's Avatar
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    Training looks good, man.

  16. #866
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Training looks good, man.
    thanks Tom!
    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

  17. #867
    fat submariner
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    MONDAY 24 FEBRUARY

    Squat superset with Goblet Squat Hip Rotations:

    3 ◊ 20 @ 20kg & 10 figures of 8

    Squat (5/3/1 - C4, W3):

    5 @ 67.5kg
    5 @ 82.5kg
    3 @ 100kg
    5 @ 125kg
    3 @ 142.5kg
    2 @ 180kg - *PR!!!

    Note: last set was supposed to be 1+ @ 157.5kg but I thought "fuck it... why not?". there was a guy front squatting next to me and I asked him to spot me for a single... got down to parallel and back up when he shouted "1 MORE!" I went for it, got below parallel and fought back up... he did touch me on the lats as I slowed right down at the half way point so it wouldn't count in a comp but, as a gym lift, I'll fucking take it!

    Leg Press:

    10 @ 90kg
    10 @ 130kg
    10 @ 170kg
    10 @ 200kg
    10 @ 220kg
    10 @ 230kg - BLOWING!
    10 @ 240kg - FKN HELL!

    Leg Extension superset with Leg Curls:

    10 @ 60kg & 10 @ 50kg
    10 @ 70kg & 10 @ 60kg
    10 @ 80kg & 10 @ 70kg
    10 @ 90kg & 10 @ 70kg

    Note: X130 tempo

    was going to do calf raises to finish but ran out of time!
    Last edited by macdaknife; 02-25-2014 at 03:24 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. #868
    Crikey, its a 30 foot ape! Kong's Avatar
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    Great session there mate! Killing the Squats as per usual. You get round to reading Beyond 5/3/1?
    Last edited by Kong; 02-24-2014 at 12:33 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #869
    Senior Member tom183's Avatar
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    4pps squat is nice, man.

  20. #870
    fat submariner
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    Quote Originally Posted by Kong View Post
    Great session there mate! Killing the Squats as per usual. You get round to reading Beyond 5/3/1?
    thanks Jamie! I think that version was slightly corrupted so I didn't find it easy to read tbh. I am half way through the other book though... thanks for those.

    Quote Originally Posted by tom183 View Post
    4pps squat is nice, man.
    thanks Tom... chuffed tbh mate!
    Last edited by macdaknife; 02-25-2014 at 03:21 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

  21. #871
    fat submariner
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    TUESDAY 25 FEBRUARY

    T Bar Rows:

    3 x 10 @ 50kg
    3 x 10 @ 75kg

    Note: neutral grip, fast

    Face Pulls:

    10 @ 40kg
    10 @ 45kg
    3 x 10 @ 50kg

    Note: X130 tempo

    DB Kroc Rows:

    36 @ 50kg
    35 @ 50kg
    35 @ 50kg

    Note: took 5 minutes between these sets to recover... nearly never did the 3rd set as I felt sick!

    actually, I felt a wee bit bleeuurrghh for about an hour after I finished this session!

    DB Shrugs:

    20 @ 42.5kg
    20 @ 45kg
    20 @ 47.5kg
    20 @ 50kg

    Note: 1 second hold at the top of each rep
    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

  22. #872
    Crikey, its a 30 foot ape! Kong's Avatar
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    Great back session bud! Good to see you implementing the Face Pulls too. You should give these a try for back - http://www.youtube.com/watch?v=7Ymuz8w9e44. When done correctly you cant use much weight but they rinse the entore of your upper back and lats.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  23. #873
    fat submariner
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    Quote Originally Posted by Kong View Post
    Great back session bud! Good to see you implementing the Face Pulls too. You should give these a try for back - http://www.youtube.com/watch?v=7Ymuz8w9e44. When done correctly you cant use much weight but they rinse the entore of your upper back and lats.
    Cheers Jamie. Have done chest supported rows before though not recently. I did them as per Jay Wainwright's article on here a couple of years ago... with 2 movements; 1 - pull the shoulder blades together, 2 - row. Good exercise!
    Last edited by macdaknife; 02-26-2014 at 01:39 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

  24. #874
    fat submariner
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    WEDNESDAY 26 FEBRUARY

    Military Press:

    2 ◊ 10 @ 20kg
    5 @ 40kg
    3 @ 50kg
    2 @ 60kg
    F @ 62.5kg

    Note: must get better at these!

    Push Press:

    3 @ 62.5kg
    3 @ 65kg
    3 @ 67.5kg
    2 @ 70kg
    1 @ 72.5kg
    F @ 75kg
    10 @ 60kg

    Incline DB Press:

    10 @ 15kg
    10 @ 17.5kg
    10 @ 20kg
    10 @ 22.5kg
    8 @ 25kg

    Note: X030 tempo

    Flat DB Press:

    10 @ 20kg
    10 @ 22.5kg
    9 @ 25kg

    Note: X030 tempo

    Flat DB Flyes:

    3 ◊ 10 @ 10kg

    Note: 3010 tempo

    did these as per Poliquin's video with elbows level with my ears at the bottom

    CGBP:

    10 @ 50kg
    6 @ 60kg
    6 @ 60kg

    Note: 30X0 tempo

    hands about 10" apart

    BB Skulls:

    10 @ 20kg
    8 @ 30kg
    6 @ 30kg
    10 @ 27.5kg
    7 @ 27.5kg
    8 @ 25kg

    Note: 30X1 tempo

    hands 8-10" apart

    pullover style

    DB Front Raises superset with DB Lateral Raises:

    3 ◊ 10 @ 15kg & 10 @ 7.5kg
    Last edited by macdaknife; 02-26-2014 at 01:52 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

  25. #875
    fat submariner
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    FRIDAY 28 FEBRUARY

    Goblet Squat Hip Rotations superset with Deadlifts:

    3 ◊ 10 figures of 8 & 5 @ 70kg

    Deadlift:

    3 @ 120kg
    1 @ 150kg
    1 @ 180kg - chalk
    1 @ 205kg - belt on
    F @ 230kg - GRRRR!!!
    F @ 230kg - FUCK!!!

    Note: went to just below my knees!

    Reverse Green Band Deadlift:

    2 x 1 @ 230kg - 2" deficit

    Note: I CAN LIFT 230KG! I CAN LIFT 230KG! I CAN LIFT 230KG! I CAN LIFT 230KG! I CAN LIFT 230KG!I CAN LIFT 230KG!

    BB Curls:

    30 @ 20kg

    EZ Bar Spider Curls:

    4 x 8 @ 20kg - ROM on last 2 reps crap!

    Note: X140 tempo
    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

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