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. #176
    WBB Team Captain Coke's Avatar
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    Totally digging the regular and close grip benching sets!

  2. #177
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    Indeed sir, close grips are always a solid tricep builder.

  3. #178
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    Tues Upper

    Warmup: Rotator cuff complex, indian club swings, double kb outside the leg swings 3x10, double overhead kb press 3x10, pulldowns 3x15

    Standing BB Press (cleaned from floor)
    barx10
    135x5
    165x5
    185x5
    210x8

    Supersetted the above with pullups 5x6

    1 arm KB snatch 53lbx8, 72lbx8 supersetted w/1 arm DB row 100lb 2x10

    KB rolling extension 35lbx12, 53lbx12 supersetted w/band pullaparts 2x20

    Finished w/some interval rowing

  4. #179
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    Wed Lower Deload

    Warmup: Stretching, mobility work, GHR 2x12, hyperextensions 2x12, bad hip abductions x50, TKEs x40

    Raw Box Squat w/Safety Squat Bar (walked out, counting bar as 45lbs)
    barx10
    135x5
    225x3
    275x1
    315x5
    325x5
    335x5

    Superset of the following:
    Seated GMs w/ssb 135x8, 225 2x8
    Underhand pulldowns 150 3x8
    Stiff leg DL standing on plate 225 3x8
    BB Rows from floor standing on plate 225 3x8

    Later on i did some prowler pushes and abs

    Just a deload today so i didnt handle any serious weight. The assistance circuit i did is pretty much the Coan/Phillipi assistance stuff. Even though i didnt use much weight, it is alot more challenging than it looks when short rest times are used. My entire back had a great pump going.

  5. #180
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    Saturday Shirt Bench

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

    BB Bench
    barx20
    135x10
    185x5
    225x5
    275x5
    315x1
    add overkill shirt
    425x3 4 board
    515x2 3 board
    605x1 2 board
    655x1 1 board
    655x1 1/2 board
    655- touch, miss 3/4 the way up

    Standing rev hyper shrugs 5x20

    I will just have to chalk today up to a shitty day. I didnt feel right on my setups or on any of the handoffs today. Once the bar was in my hands i was teetering a bit and having to stabilize for a while which seemed to flatten out my arch. I didnt have much pop either and i knew i was going to have problems when 655 felt slow on a 1 board considering i hit 675x2 on the same board and 705x1 without trouble on the 1/2 board. Once i missed 655 on the chest i just shut it down and chalked it up to an off day figuring if nothing felt right so far, then things would not get any better. Considering how good things have been in the shirt as of late, it is inevitable that i eventually have a bad day. Its better now than closer to the meet.

  6. #181
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    Tuesday Upper

    Warmup: Indian club swings, rotator cuff complex, double overhead kb press 3x10, double outside the leg kb swing 3x10, pulldowns 3x15

    Standing BB Military Press (cleaned from floor)
    barx10
    135x5
    160x3
    185x3
    205x3

    I supersetted the above pressing with various types of chins/pullups 5x6

    DE BB Bench w/doubled minis
    barx10
    135 2x3 close
    165 4x3 medium/medium-wide

    Incline BB Bench
    barx10, 135x5, 200x3, 230x3, 255x3

    I supersetted the DE and incline benching w/various band pullaparts 6x20

    BB Shrugs 2x25 supersetted w/rope extensions 2x20
    Later i dragged the sled

    I am starting to reincorporate DE benching into my tuesday workouts in order to increase my bar speed which i think has been lacking in my last two bench sessions. When you have long arms like me the name of the game is be quick or be dead.

  7. #182
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hyper 2x12, band hip abductions x50, stretching and rolling, put on Ace briefs.

    BB Free Squat briefs only
    145x5
    235x3
    325x2
    415x2
    505x2
    595x2
    685x2
    755x2
    825x1

    Sumo Deads
    225x3, 315x2, 425x1
    add briefs 515x1, 605x1
    add single ply velocity suit 655x1, 705x1, 725x1

    Ab wheel 4x12

    I felt strong today. All squats moved well. On the deads i moved my stance in a bit and pointed my toes a little more forward. This felt better and allows me to drive with my legs a little better. So far, so good.
    Last edited by Charles Fay; 09-06-2012 at 08:24 PM.

  8. #183
    WBB Team Captain Coke's Avatar
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    Exceptional day with those lifts!!

  9. #184
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    Thanks man, im starting to ramp things up for WPC Worlds.

  10. #185
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    Sunday Bench

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

    Cambered bench bar off 1 board w/chains
    barx10
    bar+40lb chain x10
    135+40lb chain x5
    135+80lb chain x5
    135+120lb chain x5 (kept this chain weight for the rest of my sets)
    185x5
    205 2x5

    JM Press w/safety squat bar (counting it as 45lbs) 135x10, 185x10, 225x10

    BB Rows from floor standing on 2" box 135x8, 185x5, 235x8
    Various band pullaparts 3x20

    Luckily the plan for today was to deload a bit. I was operating off of 2 hours of sleep this morning after working a brutal shift so a deload was perfect because i know i could not have handled any serious weight. I got in a little volume and got out.

  11. #186
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    Tues Upper

    Warmup: Indian club swings, double outside the leg KB swings 3x10, double overhead kb press 3x10, pulldowns 3x15

    Standing BB Press (cleaned from floor)
    barx10
    145x5
    170x5
    190x5

    Pressing was supersetted w/pullups 3x5

    DE BB Bench w/double minis
    barx10
    135 2x3 close
    165 2x3 medium/close
    185 2x3 pinky on ring

    Supersetted benching w/face pull 3x15

    Incline BB Bench
    barx10, 135x5, 185x5, 215x5, 240x5 supersetted w/band pullaparts 3x10

    Finished w/treadmill and dragging

  12. #187
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    Thursday Squat/Dead

    Warmup: Rolling, stretching, GHR 2x12, 45 degree hypers 2x12, TKEs x30, band hip abduction x50, put on ace briefs

    BB Free Squat
    145x5
    255x5
    345x2
    455x1
    545x1
    655x1
    add ginny suit
    745x1
    835x1 straps up loose
    885x1 straps loose
    955 2x1 straps more snug, knee wraps

    Reverse Average Band Conventional Raw Deadlift Standing on 2" box
    315x3, 405x2, 495x2, 585x2, 635x2

    Ab wheel 4x12

    The idea today was to get in my full gear for the first time since the meet and see how the ace briefs fit under the squat suit in order to gauge how much weight i can gain. I also wanted to work up to a projected opener and work on form. I definately felt a little sluggish during warmups and the 955 came up but was alot more challenging than it should feel and i need to move the bar faster. There were a few technical things i need to work on but that should get ironed out during the circa max phase thats coming up. As much as i like the ace briefs i am going to have to go with the boss briefs like i have before to go with my ginny suit. I want to be able to gain some weight at this point and the boss will alow me that leeway. I have been backloading for a while to keep my weight down and it has worked well. At this point in my heavy training i need more carbs and calories so im going to change my diet up in order to gain some weight and have more fuel in the tank. Im only around 278 right now and i think i should weight at least 285 for maximal performance at the WPC worlds.

  13. #188
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    Saturday Bench

    Warmup: Rolling, stretching, cuff complex, flat db press 3x15, band rows 3x20

    BB Bench
    barx20
    135x10
    185x5
    225x5
    275x5
    315x5
    365x1
    385x1
    405x1
    425x1
    440x1 Ties old pre pec tear PR

    Standing Cable rows 4x15
    Pulldowns 2x12
    Rev hyper shrugs 3x20

    9 years ago i seriously tore both of my pecs within a month of each other. I didnt have insurance back then and so i never got surgery. Both pecs are pretty disfigured and i have had to be very cautious about my raw full range benching ever since. Today i tied my pre pec tear best and i did this on 3 hours of sleep in the last 24 hours. I had another brutal shift and ran most of the night before coming into the gym. I know i will never be considered a great raw bencher but all things considered i am happy with this.

  14. #189
    WBB Team Captain Coke's Avatar
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    No joke bro, you should be well pleased getting back to that level of benching after the tear.

  15. #190
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    Its nice to be back to where i once was, maybe i can hit a PR soon.

  16. #191
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    Tues Upper

    Warmup: indian club swings, double kb outside the leg swings 2x10, double kb overhead press 2x10, pulldowns 2x15

    BB Standing Military Press (cleaned from floor)
    barx10
    135x5
    170x5
    190x3
    215x1

    I supersetted pressing w/pullups 4x5

    DE BB Bench w/doubled minis
    barx10
    135 2x3 close
    165 2x3 medium
    185 2x3 wide

    Benching was supersersetted w/1 arm pulldowns x12, 2x8

    Incline BB Bench
    barx10, 135x5, 185x1, 215x5, 240x3, 275x1

    Finished w/20 min treadmill

    I kept things simple today and didnt go too heavy or rep out on my final sets. I did this for two reasons: #1. i worked a double (48 hours) and got about 7 hours of broken up sleep over that time. #2 I will be benching in the shirt saturday so im hoping to be fresh by then. Tonight i get my CPAP titration test and hope that this will help my recovery and quality of sleep.

  17. #192
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    Wed Lower Deload

    Warmup: KB swings 53lbx10, 72lbx10, 96lbx6, rolling, stretching.

    Safety Squat Bar Box Squat, raw, wide stance and walked out counting bar as 45lbs
    barx10
    135x5
    225x3
    275x1
    315 3x5

    SSB Standing Goodmornings 3x12

    Band hip abductions 2x30, supersetted w/band hip adductions 2x20
    Standing abs 5x12
    GHR 2x12
    Neck harness 2x20

    I needed a deload bad today, i pretty much physically and mentally felt like shit and i am in desperate need of adequate sleep. I kept it all simple and light and knocked everything out in an hour.

  18. #193
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    Saturday Bench

    Warmup: Rolling, stretching, band rows 3x20, band pullaparts x20, flat db bench 3x15

    Flat BB Bench
    barx20
    135x10
    185x5
    225x5
    275x3
    315x1
    add overkill shirt
    405x3 4 board
    455x3 4 board
    495x2 3 board
    545x2 2 board left hand started to fall asleep here
    585x1 1 board easy but called it due to hand numbness
    Chest supported rows 3x10

    Another shitty shirted day, although i was moving things pretty well i could not feel my left hand or control that arm well on my last set and therefor couldnt work up to any heavy weight. I had to call it because it was becoming unsafe and stretch the sleeve more for future use. Another thing that is killing me is the fact i am getting worked hard lately and lacking sleep, this is definately effecting my training and i have to figure something out. I only have a few shirt sessions left and need to get my shit together.

  19. #194
    WBB Team Captain Coke's Avatar
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    Gonna be fine with that shit dude, stay focused.

  20. #195
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    Your absolutely right. I end up dealing with some sort of shit ever meet cycle and things work themselves out.

  21. #196
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    Tues DE Bench

    Warmup: Rolling, stretching, indian club swings, flat db press 3x15, pulldowns 3x15

    DE BB Bench w/bands and chains
    bar+doubled minis x10
    bar+doubled minis and 80lb chain x3 (kept this accomidating resistance for duration of workout)
    135 9x3 close, medium, wide

    Benching was supersetted w/pullups 3x5

    Incline DB Bench 100s 2x15 supersetted w/1 arm face pulls 2x10

    Short and sweet today, i tried to keep up my bar speed on the DE work and leave plenty in the tank for thursday. I still feel tired and am working at catching up on my sleep.

  22. #197
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    Thursday Squat/Dead

    Warmup: 45 degree hypers 2x12, GHR 2x12, TKEs x30, band x-walks, band hip abduction x30, rolling, stretching then put on titan boss briefs.

    Circa Max Squat Wk 1
    Free Squat w/bands and chain
    bar+blue bands x5 (kept this band tension throughout)
    145+blue bands +40lb chain x3
    235+blue bands +80lb chain x2
    325+blue bands +120lb chain x2
    put on ginny canvas here w/straps down
    415+blue bands +160lb chain x2
    505+blue bands +200lb chain 3x2

    Sumo Pulls
    Raw 245x3, 335x2
    Briefs 425x1, 515x1
    Velocity suit straps down 605x1
    Straps up 705x1, 755x1, 775x1 all time PR!

    Ab wheel 4x12

    Overall i had a good day today. My squats all moved very fast but i had to cut them short by 2 sets because i was too bloated and the lactic acid burn in my legs was getting too severe. It is not a problem because this allows me to leave more in the tank for next week and i know what weight i need to be at. A little bloat reduction and i will be fine. The Sumo pulling went great! My origional plan was to go for 745 today, 20lbs over what i did last time, however things were feeling so good that i went 755 and then i had to go for 775 which is an all time deadlift PR in training or competition. The pull moved well enough and i am excited about it. I changed a few things on my pulling and focused more on trying to spread the floor and stay on my heels. I also tried to not drop my hips so low so i could be more efficient, this coupled with a slightly narrower stance seemed to help alot. Next week its balls out on circa max squat.

  23. #198
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    Sunday Bench

    Warmup: Rolling, stretching, bowling pin swings, band rows 3x20, flat db press 3x15

    BB Bench
    barx20
    135x10
    185x5
    245x5
    295x5
    335x2
    385x2
    405x2
    add 4 board from here on
    445x3
    add reverse avg onyx band from here on
    495x3
    add overkill shirt
    625x3
    715x3
    765x3

    Rev hyper shrugs 3x20
    Band pullaparts 4x20

    I managed to do some doubles with moderately heavy weight raw full range and then worked on top end strength in the shirt. The basic idea was to get more confidence in the shirt and feel some heavy weight in my hands while working my setup and basic fundamentals. Next week i will work down to my chest in the shirt.

  24. #199
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    Wed DE Bench

    Warmup: Rolling, stretching, indian club swings, cuff complex, flat db press 3x15, pulldowns 3x15

    DE BB Bench w/bands and chains
    bar+doubled minis x10
    bar+doubled minis +80lbs chain (kept this accomidating resistance from here out)
    135 2x3 close
    155 2x3 medium
    175 2x3 wide

    Supersetted bencing w/pullups 3x6

    1 arm KB overhead press 53lb 2x12 supersetted w/face pulls 2x15
    Overhead tricep rope extensions x20, x15 supersetted w/overhead band pullaparts
    Finished w/light treadmill and sled dragging

    Another simple day today, i kept the volume to a minimum so i have plenty in the tank for squatting tomorrow and heavy shirt work sunday.

  25. #200
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    Thursday Squat/Dead

    Warmup: Rolling, stretching, 45 degree hypers 2x15, band x walks, band hip abduction, put on my boss briefs

    Circa Max Week 2, Free Squat w/bands+chains
    bar+blue bands x5
    145+blue bands and 1 pair chain x2
    235+blue bands and 2 pair chain x2
    325+blue bands and 3 pair chain x1
    add Ginny suit
    415+blue bands and 4 pair chain x1
    505+blue bands and 5 pair chain (200lbs) x1 (kept this accomidating resistance from here on)
    555x1
    595x1 straps up
    635x1 straps snug (probably between 1035-1085 at the top on this one)

    Conventional Speed Deads Standing on 2" J/S platform w/monster mini bands
    135 8x1

    Ab wheel 4x12

    Not a bad day today, i handled some good weight and tension for singles. I more than likely could have handled another heavy single or two but once again my legs were starting to burn and get a bit numb from the gear being a little too tight. I still need to reduce the bloat a little because my legs are bigger than they were last cycle. I am content with how it went, all sets were stable, well controlled with good bar speed.

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