The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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. #226
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by thecityalive View Post
    Get your assistance work in. It's good to see you have an idea for what you want to do - but do you know why you are doing it?
    Well I just plugged in the numbers and followed the template.

    But I guess the "WHY" of this routine is that its based on periodization, each week has a different purpose. Week 1 will start light and build some reps in, and then Week 2 and 3 you are pushing harder and trying to break your personal records.. then you get to deload in week 4.

    I think this is a better plan then just keeping the intensity on maximum for every workout, which is what I was doing before..

  2. #227
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by Off Road View Post
    Like Wendler suggests, just pick a couple each day that will make the routine more well rounded and balanced. Also, pick assistance lifts that will help the main lifts. At the very least I'd do a posterior movement after the squats (stiff-legged deadlifts are my choice), a rowing movement after the bench, and another pull after the presses (could be a chin-up or even a curl).
    Yes, this was my plan. Adding curls and rows on those bench and press days,... after the squat, I was planning to add calf lift and hyper-extensions, but lunges or leg press might be an option here also.

    I want to add chin-ups, but I can only do sets of 3-4 right now, and that might not be what he had in mind with assistance work, since I'd be going to failure on these types of sets...
    Last edited by Eric Cartman; 06-26-2012 at 09:54 AM.

  3. #228
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by JohnnyRingo View Post
    Off Road is right. All I have read, Wendler suggests the main movements when assistance can't be done. Wendler does crazy assistance every time he enters the gym. You'll love the 5 3 1 if you've never done it (my favorite routine). I will say this though I get hurt on this routine so much I stopped it for a while. My auto regulation on the last "go all out set" sucks, so I push until I die. Good Luck though and bump those lifts up!
    Thanks for the encouragement... the more people that comment on this journal, the better! Might need your advice in the weeks to come..

  4. #229
    phil 4:13 Bako Lifter's Avatar
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    Just to give an idea, I do something like this:

    Bench 5/3/1, incline 4 x 10, rows
    Deadlift, Olympic lifts, gymnastics
    Press 5/3/1, close grip 4 x 10, pull ups
    Squat 5/3/1, stiff leg deads 4 x 10, abs

    Main lift is 5/3/1 style, next is 4 x 10, next is usually body weight with no set rep scheme.

  5. #230
    Moderator Off Road's Avatar
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    Quote Originally Posted by Eric Cartman View Post
    I think this is a better plan then just keeping the intensity on maximum for every workout, which is what I was doing before..
    Yes! This is a much better plan.

    Just for kicks, I'll share a Hardgainer secret with you.
    On the 5s week, only do the required reps plus a couple of more if they are very easy.
    On the 3s week, do the required reps plus a few more as long as you stay away from failure.
    On the 531 week, go all-out and get as many as you can. Hitting failure is fine and dandy on this day.
    Then deload and start over.
    Last edited by Off Road; 06-26-2012 at 01:40 PM.
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  6. #231
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by Off Road View Post
    Yes! This is a much better plan.

    Just for kicks, I'll share a Hardgainer secret with you.
    On the 5s week, only do the required reps plus a couple of more if they are very easy.
    On the 3s week, do the required reps plus a few more as long as you stay away from failure.
    On the 531 week, go all-out and get as many as you can. Hitting failure is fine and dandy on this day.
    Then deload and start over.
    Excellent!

    Can't wait to start this routine...

  7. #232
    Moderator Off Road's Avatar
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    One last item, have you seen the new full-body template? It is pretty awesome!

    Monday
    • Squat – 3 sets of 5-10 reps (using deload percentages)
    • Deadlift – 5/3/1 sets and reps
    • DB Bench – 3 sets of 8-20 reps

    Wednesday
    • Squat – 3 sets of 5-10 reps (using deload percentages)
    • Bench Press – 5/3/1 sets and reps
    • DB Row – 3 sets or do Kroc Rows

    Friday
    • Squat – 5/3/1 sets and reps
    • Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
    • Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

    Notes:
    • Start with sets of 5 on the “light” squat days. You can work your way up to sets of 10 but you don’t have to.
    • You can structure the training however you see fit but this template is probably the best I’ve trained with.
    • I’ve been doing this since type of split since my accident.
    • This works well and is fun. I take some long breaks between the exercises because I use the weight room to get stronger not to “tone”.
    • I don’t compromise on my training or on my workouts – if you want to change something, do so and see if it works. I can’t endorse anything I don’t do personally.
    • Eat. Sleep. Mate. Defend.

    -Jim Wendler
    Last edited by Off Road; 06-26-2012 at 09:44 PM.
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  8. #233
    Senior Member Eric Cartman's Avatar
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    Thanks Off-Road and Bako Lifter for the extra templates!

    I think that for now I will start with the main lifts + some light assistance work. If my body is recovering very easily and I'm not stalling on the main lifts, I can always add more assistance work later, like the Boring But Big or Triumvirate from Wendler's book.

    But the last thing I want to do in the beginning is over-training.. that was my downfall the last time around.

    Eric

  9. #234
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 1

    Military Press
    30x5
    45x5
    50x3
    55x5
    65x5
    75x5

    Seated Curls
    45x10
    45x10
    45x10
    45x10
    45x10

    Comments
    We have begun!

  10. #235
    Moderator Off Road's Avatar
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    Good start and good luck.
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  11. #236
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by Off Road View Post
    Good start and good luck.
    Thanks, much appreciated!

    5-3-1 Week 1

    Deadlift
    55x5
    70x5
    85x3
    90x5
    105x5
    120x5

    Incline Sit Ups
    1x10
    1x10
    1x10
    1x10
    1x10
    Last edited by Eric Cartman; 07-01-2012 at 12:29 PM.

  12. #237
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Given your volume for accessory, how do you feel at the end of your work outs?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  13. #238
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by thecityalive View Post
    Given your volume for accessory, how do you feel at the end of your work outs?
    I feel okay so far.. I'm sure it will get harder in week 2 + week 3,...

    Do you think I'm not doing enough assistance work? I can always add more on the next cycle...

  14. #239
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 1

    Bench Press
    55x5
    70x5
    85x3
    90x5
    105x5
    120x5

    Seated Cable Row
    75x10
    75x10
    75x10
    75x10
    75x10

  15. #240
    Moderator Off Road's Avatar
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    Quote Originally Posted by Eric Cartman View Post
    Do you think I'm not doing enough assistance work? I can always add more on the next cycle...
    No. Given your past history, I think you are starting off just fine on your assistance lifts. For you, the fewer the better. Focus on the main lifts and reap the benefits those bring.
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  16. #241
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Liking the numbers so far. That was more an introspective question for you. I think what you are doing is sufficient.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  17. #242
    Senior Member Eric Cartman's Avatar
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    Good... glad we are on the same page.

  18. #243
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 1

    Squat
    55x5
    70x5
    85x3
    90x5
    105x5
    120x5

    Leg Curl
    40x10
    40x10
    40x10

    Calf Lifts
    70x10
    70x10
    70x10

  19. #244
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 2

    Military Press
    30x5
    45x5
    55x3
    60x3
    70x3
    80x4

    Seated Curls
    50x10
    50x10
    50x10
    50x10
    50x10
    Last edited by Eric Cartman; 07-08-2012 at 05:21 PM.

  20. #245
    Moderator Off Road's Avatar
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    Nice, got a couple of extra easy reps?
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  21. #246
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice, got a couple of extra easy reps?
    Yeah, I could have gone for more but I'm saving it for week 3...

  22. #247
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 2

    Deadlift
    55x5
    70x5
    85x3
    100x3
    110x3
    125x3

    Weighted Sit-up
    10x10
    10x10
    10x10
    1x10

    Comments
    Is there maybe an easier way to warm-up the deadlift? A bit awkard loading small plates and trying to deadlift with them. Maybe rack pulls?
    Last edited by Eric Cartman; 07-10-2012 at 12:32 PM.

  23. #248
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 2

    Bench Press
    55x5
    70x5
    85x3
    100x3
    110x3
    125x3

    Seated Cable Row
    90x10
    90x10
    90x10
    90x10
    90x10

  24. #249
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 2

    Squat
    55x5
    70x5
    85x3
    100x3
    110x3
    125x3

  25. #250
    Senior Member Eric Cartman's Avatar
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    5-3-1 Week 3

    Military Press
    30x5
    45x5
    55x5
    65x5
    75x3
    85x3

    Seated Curls
    55x10
    55x8
    50x8
    45x8
    45x8

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