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. #76
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    Wed DE Bench

    Warmup: Indian club swings, Flat DB Press 3x15, Pulldowns 3x15, band extensions x50, foam rolling and arch mobility work.

    DE Bench w/chains
    bar+80lbs chain x10 (kept this amount of chain throughout)
    135x5
    165 3x3 close
    175 3x3 medium
    185 3x3 wide

    Flat DB Press 100's 2x20

    Double bottoms up KB press 35s 2x10 supersetted w/lateral raise 2x20
    1 arm band extensions 3x30

    Above sets were supersetted w/various types of dead hang pullups 7x4, 3x3

    Finished w/some treadmill.

  2. #77
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    Thursday Squat/Dead

    Warmup: Rolling, stretching, GHR 2x12, 45 degree hypers 2x15, band hip abduction x50, band x-walks, then put on boss briefs and ginny suit.

    Speed Strength DE Squat WK 2
    bar+blue bands x10
    bar+2 blue bands x5
    bar+2 pair blue bands and 1 pair green bands x5 (kept this tension throughout)
    work sets
    155x2
    205x2
    255x2
    325x1
    375x1
    415x1

    Sumo pulls wearing 1 ply titan velocity suit
    225x3, 315x2, 365x3
    Work sets 405x5, 445x5, 475x5, 515x5

    Finished with ab work

    I normally hate to wear so much gear on speed strength squats because the band deload is too great at the bottom and the gear and cause form to suffer. Unfortunately i had to see if my briefs and suit would fit properly, the suit is still a bit loose in the legs and hips, but combined with the boss briefs they still give me alot. Im going to wait until i take some free squats before i decide on if i need to alter the suit or not. All squats moved well and without trouble but my form was thrown off a bit in the hole. The biggest benefit of today was to feel some heavy weight on my back. I most likely get 600-700lbs at the top with these bands, so it feels like alot on the unrack. The groin is still acting up on me, so instead of raw pulling i just put on my titan suit and stayed conservative with my weights. It all worked out today.

  3. #78
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    Sunday Bench

    Warmup: Rolling, bowling pin swings, pvc shoulder mobility work, rotator complex, flat db press 3x15, band rows 3x20, arch stretching.

    Reverse band benching
    barx20 no bands
    245x10 added reverse green bands here
    335x5
    385x3
    425x3
    475x1
    515x1
    540-miss elbows flared and i stalled half way up, would have been a 5lb PR

    Reverse hyper shrugs 3x20
    Standing fat V-handle rows 5x20

    Reverse green band 4 board bench in SDP shirt
    565x3 (3 ply SDP, too tight and i dont have the time to break it in so i took it off and put on my normal 2 ply SPD
    605x3
    675x3
    715x3

    3 rounds of the following KB circuit w/35lb KBs: Double outside the leg swings x10, double overhead press x10, double snatch x10

    OK day today, the reverse green band benching could have gone better but i dont think i ate enough carbs yesterday. I am giving up for now on trying to break in the 3 ply SDP, i dont have the time for it as this meet nears, so i will just continue to use my 2 ply on all shirted work. The reverse band weights moved well and should help give me confidence with more weight in my hands. The KB circuit at the end gave me a great trap pump.

  4. #79
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    Tues DE Bench

    Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, foam rolling and arch mobility work.

    DE BB Bench w/chains
    bar+80lbs chain x10
    135x3 +80lbs chain
    165 +80lbs chain 3x3 close
    165 +120lbs chain 3x3 medium
    185 +120lbs chain 3x3 wide

    1 arm KB snatch 53lb x10, 72lb x5 supersetted w/rope KB high pull 53lb 2x15
    Rotating face pull w/purple band 2x10 supersetted w/lateral raise 2x20

    I supersetted the above work with various pullups 8x4, 2x3

    Later i did some light sled dragging.

  5. #80
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    Wed Deload Squat/Dead

    Warmup: treadmill, rolling, stretching, box jumps 2x5, indian club swings, pvc shoulder stretches.

    Raw narrow stance box squat, walked out on slightly below parallel box
    barx10
    135x5
    225x3
    315x1
    work sets
    365x3
    405x3
    455x3

    Raw Conventional Deadlift 315x3, 405x1, 475x3, 545x3, 615x1

    Single leg bridge 2x10 supersetted w/single leg KB deads 2x8
    Finished w/abs, treadmill and sled dragging.

  6. #81
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    Saturday Shirt Bench

    Warmup: Rolling, stretching, bowling pin swings, flat db press 3x15, band rows 3x15, reverse hypers and hypers.

    BB Bench
    barx20
    135x10
    225x5
    275x5
    315x5
    add SPD shirt
    405x3 4 board and 3 board
    495x2 3 board and 2 board
    545x2 2 board and 1 board
    the next 3 sets to the chest
    585x1
    615x1
    635x1 grinder

    Pulldowns w/fat v-handle against bands and straight weight 3x10
    same setup doing standing cable rows 3x6

    Finished w/more rolling

    This past week everything has been going wrong with me, the groin just wont heal and then my lower back started spasming two days ago. Today as soon as i put my shirt on it was putting alot of painful stress on my right shoulder, i should have taken the shirt off and put it on again but i figured i just needed to warm up in it more and get it seated. I was wrong and as soon as i started to drive up on the bench each time the shoulder would just hurt like hell which definately slowed my bench down and made everything harder than it should have been. I was supposed to hit 615x2 and then do 2 singles to the chest and a 1 board overload but it just wasnt going to happen. This upcoming week i finally have some time off from work and i need to use that time to heal up, eat right and get healthy.

  7. #82
    WBB Team Captain Coke's Avatar
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    Very nice man, just need some time and space from the lifting to give your body a break from the tremendous weights you be moving around.

  8. #83
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    Yeah man, rest, food and sleep are the prescription for now.

  9. #84
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    Tuesday DE Bench

    Warmup: indian club swings, rotator complex, flat DB press 3x15, pulldowns 3x15, rolling and stretching.

    DE BB Bench w/doubled minis
    bar+doubled minis x20, x10 (kept this tension through the workout)
    135x5
    165 3x3 close
    185 6x3 medium and wide

    Incline DB press 85s 2x20

    Double KB complex
    Set #1 w/35s double outside the leg swings x10, double overhead press x10, double snatch x10 (no rest)
    Set #2 w/53s double outside the leg swings x5, double overhead press x5, double snatch x5 (no rest)

    During the workout is supersetted the above work with various dead hang pullups 8x4, 2x3

    Sled dragging w/3 plates 6 trips of 50 yards

  10. #85
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    Wed DE Bench

    First workout in over a week

    Warmup: Indian club swings, pulldowns 3x15, flat db press 3x15, rolling and arch mobility, rotator cuff

    BB Bench w/doubled minis
    barx10
    135x5
    165 3x3 close
    185 3x3 medium
    195x3 wide
    205x3 wide
    215x3 wide

    DB flare extensions 35s x20, 40s x20, 45s x20
    1 arm band extensions 2x30

    I supersetted everything above w/various full range pullups 10x4

    Last wendsday i got a horrible fever and had diarrhea almost every hour for about 5 days. It totally ruined my training plans for last week and this was the first time i got to get back in the gym. Despite being quite a few lbs lighter i felt really good today. Now it is a matter of regaining the lost weight that i could not afford to have lost in the first place.

  11. #86
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    Thursday Squat/Dead

    Warmup: Rolling, stretching, 45 degree hypers, GHRs, band hip abduction and then put on my boss briefs which are fitting a little loose due to the sudden weight loss.

    BB Free Squats
    145x10
    255x5
    345x3
    455x2
    545x1
    635x1
    add new super loose ginny suit
    725x1
    815x1
    865x1 straps loose
    885x1 straps snug with medium knee wraps

    Sumo Pulls starting off in old metal briefs
    225x3
    315x2
    425x1
    515x1
    add single ply velocity suit
    555x1
    605x1 straps up
    655x3 straps up

    Finished with some ab super sets

    I did not know what to expect today going into the gym after not squatting for two weeks, and loosing 7lbs due to fever and 5 days of diarrhea. Needless to say the gear all fit very loose and i did not get the support i needed. Although i moved all weights and they felt light, my stability was quite poor which is what normall happens when my gear is loose. I am sending the suit back to ginny to have 2" taken off the legs and 1" off the hips. Once i get my bodyweight back up by eating like a slob, my briefs will fit fine. The squat is not a huge concern of mine right now because i know when i get the shit to fit right, i will squat well. The pulling went well and the 655x3 moved nicely. This btw was the first time i have done any full range pulling over 600lbs since before the last meet. If i can pull like this while getting over a cold, then i should improve alot more leading up to the meet.

  12. #87
    WBB Team Captain Coke's Avatar
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    Wow dude, looking excellent and not even ready to go full throttle yet.

  13. #88
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    Thanks dude. The pulls are coming along well and i hope that the squat will come together when my gear is fitting better.

  14. #89
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    Sunday Bench

    Warmup: Bowling pin swings, rotator cuff complex, band rows 3x20, flat db press 3x15, arch mobility work, rolling and stretching.

    BB Bench
    barx20
    135x10
    225x5
    275x5
    315x5
    add SDP shirt
    405x3 4 board
    495x2 3 board
    545x1 2 board
    585x1 1 board
    615x1 to chest
    645-missed rt side 2" before lockout
    645-missed both sides 2" before lockout (fried)

    Squatting pulldowns x20, 3x12 supersetted w/1 arm band extensions 3x20
    Light DB pullovers 3x20
    Reverse hypers 2x12

    My benching is really stalling out these days after such a promising start. One issue is my shoulder bothering me only when im shirt benching from the compression in the shoulder area, so im going to have to figure out how i can wear it without this problem that slows me down. Another thing is although im getting good pop and floating back, i am having a tough time transitioning with the power that i normally do. I think this is just an issue of the shirt being loose, i am regaining the weight that i lost, but still need another 10lbs or so to fill it out.

  15. #90
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    Tues DE Bench

    Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15, arch mobility work and rolling.

    DE BB Bench
    barx20
    135x5
    185 2x3 close
    205 2x3 medium
    225 2x3 wide

    Double KB overhead presses 35s x10, 53s x10, 72s x10, 53s x10, 35s x10

    I supersetted the above work with various pullups 6x5, 4x4

    DB Flare extensions 40s x20, 60s 2x10 supersetted w/db hammer curls 3x10
    Finished w/ a burnout set of band extensions

  16. #91
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    Wed Deload Squat/Regular Dead

    Warmup: Double KB swings, reverse hypers, band x walks, dynamic stretching

    BB Box Squat Raw, walked out, narrow stance
    barx10
    135x5
    225x2
    315 2x5

    Conventional Deads
    315x3
    405x1
    work sets
    505x3
    575x3
    645x1 (tweaked low back here)

    Finished w/reverse hypers, ab work, rolling and stretching.

    What can i say, im constantly tweaking something or another these days, im just falling apart. From now on every 3rd week is going to be a complete deload. Lets hope this low back thing isnt serious.

  17. #92
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    Saturday Bench

    Warmup: Indian club swings, rotator complex, rope rows 3x15, flat db press 3x15

    BB Floor Press w/chains
    barx20
    135x10
    135+80lbs chain x5
    135+120lbs chain x5 (kept this amount of chain from here on out)
    185x5
    225x3
    275x1
    295x1
    315x1
    325x1 (around 445lbs at the top)

    Safety Squat Bar JM Press (counting bar as 45lbs)
    135x10, 185x10, 225x10, 275x10

    Supersetted JMs with Pulldowns 4x10

    Chest supported rows 3x10, x8
    Band pullaparts 2x10 supersetted w/rotating face pulls

    I got off duty this morning after working a double (48hrs) and got very little sleep over that time. I was in no condition to go to southside and train. Luckily Stacey came along with me later on to help me train and get through the workout. My shoulder is still acting up and i stopped at the 325+chains because near lockout the shoulder was hurting bad. Stacey is going to kinesio tape me tonight and that should get the AC joint back into place.

  18. #93
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    Tues DE Bench

    Warmup: Indian club swings, flat db press 3x15, pulldowns 3x15

    BB Bench w/hanging KBs
    barx10
    bar+hanging 35lb KBs (kept this amount 70lbs total for the rest of my sets)
    95lbx3
    135 2x3 close (205lbs total)
    155 4x3 medium and wide (225lbs total)

    The sets above were supersetted w/pulldowns +band resistance x10, 2x8

    BB Rep Benching 225x20 close grip, 225x20 wide grip supersetted w/standing rope cable row 2x20
    1 arm KB overhead press 96lb x5, 70lb x5 supersetted w/band pullaparts 2x20
    Rotator complex
    DB curls 3x10
    Finished w/treadmill and sled dragging

    Between the DE benching w/KBs and then the rep out afterwards my shoulders and tris were painfully pumped and fried. By the time i got to the two overhead KB press sets, i had nothing in the tank. Luckily i had no shoulder pain today.

  19. #94
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    Thursday Circa Max Squat Wk 1

    Warmup: 45 degree hypers x15, reverse hypers x12, GHR x12, band x-walks, dynamic stretching, mobility work and rolling. Then i put on boss briefs.

    Free Squatting w/bands and chains
    Bar+blue bands 3x5
    155+blue bands +40lbs chain x3
    245+blue bands +80lbs chain x3
    335+blue bands +120 lbs chain x2
    425+blue bands +160lbs chain x1 (put on new Ginny suit here w/ straps down for this set)
    work sets
    485+blue bands+200lbs chain x2 (kept this chain/band combo from here out)
    515 2x2

    2 hand KB swings 106lbs 5x12
    Leg curls on reverse hypers 3x10
    45 degree hypers w/40lb med ball 3x12
    Straight leg situps on GHR 2x12, w/30lb med ball 4x12

    I just got my new canvas adjusted by Ginny and it fits very tight now. I had to shut it down and get out of the suit after my 3rd work set because the legs were burning badly from the blood pooling in them and they were starting to fall asleep. I will have to watch my bodyweight/bloat level for next week to prevent this from happening. Luckily i moved all the sets very well and the bar speed was fast. Next week i will be working up and i think that as long as the leg thing is under control, i will be able to squat some serious poundage!

  20. #95
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    Sunday ME Bench

    Warmup: Bowling pin swings, rotator complex, foam rolling, stretching, band rows 3x20, flat db press 3x15

    BB Bench w/chains
    bar 2x10
    bar+80lbs chain x10
    135+80lbs chain x5
    135+120lbs chain x5 (kept this amount of chain from here out)
    185x5
    225x3
    275x1
    315x1
    345x1
    355x1 (about 475 at the top)
    add xxl slingshot and kept the same amount of chain on the bar
    355x3
    385x1
    405x1 (about 525 at the top)

    Standing fat v-handle cable rows x20, 3x12 supersetted w/green band 1 arm extensions 3x20
    Pulldowns 3x12 supersetted w/green band 1 arm overhead extensions 3x20
    Mini band pullapart 2x20
    Finished w/some band rotator work

    Overall a pretty strong day for me and everything moved well. I want to congratulate all of my SSBB team mates for their strong showing in the SPF Lauderdale meet, lots of PRs and great lifting! I wish i could have been there, but i was on shift.

  21. #96
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Charles Fay View Post
    I want to congratulate all of my SSBB team mates for their strong showing in the SPF Lauderdale meet, lots of PRs and great lifting!
    Great news, glad to hear it.

  22. #97
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    Thanks man, its always nice to see the team do well.

  23. #98
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    Wed DE Bench

    Warmup: Indian club swings, rotator complex, flat db press 3x15, pulldowns 3x15

    DE BB Bench w/hanging KBs
    barx20
    bar+35lb KBs hanging from quaded minis, kept this on through all sets
    135 2x3 close (205 at the top)
    155 4x3 medium and wide (225 at the top)

    Pullups 2x3, x12 (rep out)

    Incline DB Press 100s x15, x20 supersetted w/1 arm face pulls 2x10
    Rolling KB extensions 35s 2x10 supersetted w/band pullaparts 2x20
    Finished w/treadmill

  24. #99
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    Thursday Squat/Dead

    Warmup: Mobility work, rolling, stretching, GHR x12, 45 degree hypers x15, band x walks, bowling pin swings and pvc shoulder mobility. Put on my boss briefs to start off.

    Circa Max Free Squat w/bands and chains Wk #2
    bar+blue bands x10
    155+blue bands and 40lb chain x3
    245+blue bands and 80lb chain x2
    335+blue bands and 120lb chain x1
    put on ginny black widow straps down at this point
    425+blue bands and 160lb chain x1
    work sets
    515+blue bands and 200lb chain x2 (kept this band/chain combo throughout work sets, approx 400-450 at top)
    565x2
    605x1
    655x1 (around 1050-1100 at the top) alot of bar whip and shaking on this one, but somehow i made it blow up fast!

    Sumo Pulls starting off in old metal briefs
    315x2, 425x1, 515x1
    put on single ply velocity suit straps down 605x1
    655x1 straps up
    705x2 straps tight

    On a whole i had a great day today! I dropped a little weight this week to be more comfy while i break in this suit. All of the squat sets moved very fast and the only real challenge was the last one when the bar was whipping horribly on me due to having weights all the way to the edge of the collars along with the band and chain. I had to stand for about what seemed like 10 seconds before the shaking stopped, then as soon as i broke it started shaking bad again, but i stayed focused and squatted it up easy. The deadlifting also felt strong and i think 705x2 is a good mark and if my grip could get a bit stronger i think i had a triple in me. Now i think i just need to do a little extra ab and grip work to secure my squat stability and to be able to hold onto some PR deadlifts.

  25. #100
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    Sunday Bench

    Warmup: Arch mobility work, rotator complex, bowling pin swings, flat DB press 3x15, band pullaparts, band rows 3x15.

    BB Bench
    barx20
    135x10
    225x5
    275x5
    315x5
    add 2 ply SDP
    4 board 405x3
    3 board 495x3
    545x2 3 board, 2 board
    585x1 2 board
    635x1 2 board
    675x1 2 board
    705x1 2 board
    655x1 1 board
    640x1 to chest

    Pulldowns x20, 3x10
    Face pulls 3x10
    Superset of ab wheel x10, side bends x20, sledgehammer wrist work x10 (2 rounds) and 1 more set of sledgehammer for good measure.

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