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. #126
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    I know my log is titled 5/3/1 but I haven't actually been doing it for quite a long time now.

    I like to mix things up quite a bit which is very different than 5/3/1. If you can go in every day and do very similar workouts then the program will probably work very well for you.

    I like to hit my main lifts with some focus for lower reps and then do a bunch of accessory work.

    Good luck.

  2. #127
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    8/2 "A"

    1)Hang High pull (165) 3x2-3-5 [used straps on the sets of 5
    2)DB RFESS [hamstring focus] (50s) 3x3-5-10

    3a)Decline CG rack press
    (175)4x5
    (135)2x8

    3b)BW pullup 4x5
    Lat pulldown (135-150) 2x8

    4+)DB shoulder raise, tricep pressdowns.

  3. #128
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    8/4 "TBT"

    1a)Rack straight leg deadlifts wich black short bands
    135x8
    185x8
    155x8
    115x12

    1b)Lat pulldowns (120-135) 4x10-12
    1c)1-leg or 2-leg glute bridges 4x10/ 20 on last set

    2a)Press (95-105) 3x8-10
    2b)Goblet bottom partial RFESS (50lbs) 3x10/leg
    2c)DB high pulls (40s-50s) 3x10

    3)Lying leg curls 4x8-10
    4)Band triceps.

  4. #129
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    8/5 "TBT"

    1)Circuit
    -Hang High pull (155) 8x2
    -Rev. lunge or split squat (45) 8x5/leg
    -DB inc bench (60s) 8x5

    2a)Pushups 20,10,10 [20 sec rest before 2b]
    2b)DB press (55) 3x2-3 [20 sec rest before 2a]

    3a)Lat pulldown (75) 20,20,20 [""]
    3b)Pullup (BW) 3x3

    4)Lying leg curl

  5. #130
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    8/7 "Full body, pull focus"

    1a)Deadlift (315) 10x2
    1b)DB push press (90) 10x2

    2a)DB high pull (60s) 10x5
    2b)Band pushup (red band) 10x5
    ---------------------->Alternate between 2a & 2b on the minute, every minute for 20 mins

    3)Band triceps
    4)Ball leg curls.

  6. #131
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    8/12 "A"

    1a)Hang high pull (155) 5x3
    1b)1-arm DB bench (70) 5x3
    1c)Eccentric single leg ball curls 5x3

    2a)Reverse lunge (30lbs) 5x5
    2b)Core ball circles 5x5
    2c)Pullups 5x5
    2d)Pushups 5x8

    3+)Band shoulder/RC work

  7. #132
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    8/14 "B"

    1a)DB press (65) 3x2-3-5
    1b)RFESS (65s) 3x2-3-5

    2a)DB highpull (45s) 5x8 [on the minute alternate between 2a, and 2b]
    2b)Mini band pushups 5x8

    3a)1-leg glute bridge on foam roller 3x6-8
    3b)DB scarecrows 3x8-12

  8. #133
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    8/16 "a"

    1a)High box squat (275) 3x2-3-5
    1b)DB floor press (90s) 3x2-3-5

    2a)Pullup (BW) 8x5 [on the minute]
    2b)Push press (115) 8x5 [on the minute]

    3a)Seated calf raise (25) bunch of sets of 10
    3b)Farmer's (70s) bunch of sets of 2x50'

  9. #134
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    8/19 "b"

    1a)DB press (70) 2x2-3-5
    1b)RFESS (70s) 2x3-5-7

    2a)DB high pulls (55s) 8x5 [on the minute]
    2b)Black band pushups 8x5

    3a)1-leg glute bridges (ground-foam roller) 3x8-12
    3b)lat pulldown 3x8-12

  10. #135
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    8/21 "A"

    1a)DB floor press (90s) 2x2-3-5
    1b)1-leg SLDL (45s) 2x3-5-7, 5

    2a)Push press (125) 6x6 on the minute
    2b)pullup (BW) 6x6 ""

    3a)seated calves (35x15) (70x12,10)
    3b)farmer's

  11. #136
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    8/23 "B"

    1a)Press (70) 3x2-3-5
    1b)RFESS (70s) 3x3-5-7

    2a)High pull (55s) 6x7 (on the minute)
    2b)Band pushups (black band) 6x7 (on the minute)

  12. #137
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    8/26 "A"

    1a)Pushups (25+black band) 2x2-3-5
    1b)Pullup (25+10) 2x2-3-5

    2)DB press (55) 6x6 [on the minute]
    3)Goblet RFESS (70) 6x8 [on the minute]

    4+)Seated calves, face pulls

  13. #138
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    8/28 "B"

    1a)Rack RDL (235-275) 5x5
    1b)DB floor press (90s) 5x5

    2)DB row (70) 10x4 on the minute
    3)Single leg RDL lunge (45) 5x8 alternating on the minute

  14. #139
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    8/30 "A"

    1a)Pullup (30lb vest) 3x2-3-5
    1b)Pushup (30+blk band) 3x3-5-5

    2)RFESS (145) 2x8

    3)DB press (55) 7x4/4 on the minute

    4+)Jump rope, abs, farmers

  15. #140
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    9/1 "A"

    1a)Rack RDL (245) 2x2-35 [long squeeze at top]
    1b)DB Floor press (95s) 2x2-3-5

    2a)DB high pull (60s) 4x5
    2b)BW row 4x5

    3)1-leg deadlifts (40) 3x5

  16. #141
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    9/3 "B"

    1)DB press
    65x2-3-5
    70x2-3-5
    75 x 4x1

    2a)Hip flexor stretch 2x30sec
    2b)Glute march 2x5/side
    2c)RFESS (135) 2x10

    3a)Scap pullup negatives 2x5
    3b)Pushup 2x10
    3c)pec stretch 2x30 sec .

  17. #142
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    9/5 "A"

    1a)DB floor press
    90sx5
    90sx5
    90sx8

    1b)Static holds
    235x10s
    235x10s
    255x15s

    1c)Glute bridge progressions (marches) 3x8

    2a)BW row 3x8
    2b)Suitecase carries (60) x 3 x 60`
    2c)1-arm pushup progression 3x8

    3)1-leg deadlift lunges 6,6,15

  18. #143
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    9/13 "TBT"

    1a)DB press (65) 5,5,7
    1b)1-leg glute bridge 3x5

    2a)Rev. lunge
    25lbsx8
    45lbsx8

    2b)DB floor press (85) 2x8

    3)Farmer's (85s)
    2x2 trips
    1x3 trips

    4a)1-leg deadlift (+10) 10,15
    4b)Stairmaster 2x1:30-2:00

  19. #144
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    9/16

    1)Hillsprints (sprint, alternated with walk) [15 mins] 10 total reps

    2)
    1-leg deadlifts (bw) x 20
    pushup x 24
    1-leg deadlifts (bw) x 20

  20. #145
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    9/17

    1)DB Press (70) [AMRAP in 10:00]
    3,3,3,6x2 [21 reps]

    2a)Farmer's walks (80s)
    3x4 trips
    1x3 trips

    2b)Pushup
    18,18,16,16

    3a)Med ball fr. raises (8lbs) 2x20
    3b)Facepull 2x20

  21. #146
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    9/19

    1a)FP (85s) 2x8
    1b)Skater squat (35-45?) 2x8

    2)DB press (65) 20 total reps?

    3a)Glute bridge 2x8-10
    3b)Pullup 2x8-12

    4a)1-leg deadlift
    4b)stair/treadmill

  22. #147
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    9/21

    1)Deadlift from 4" with static holds at top - up to 325x5

    2a)Side stepups - up to (45) 4x5
    2b)glute bridge 4x10-20

    3a)jump rope
    3b)abs

    4a)DB high pull - up to (55) x 5
    4b)DB row up to 60 x 8

  23. #148
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    9/23 "hill sprints"

    (15:00) sprintx2/walkx1 = 13 total reps.

  24. #149
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    9/24

    1)DB Press (75) [10:00] 2,2,9x1 [[13 reps per arm]]

    2a)Farmer's (90s) 10 trips in as few sets as possible (3,3,3,2)
    2b)Pushups +red band ((40 reps in as few sets as possible)) (13,12,10,5)

    3)BB static hold (double overhand grip) (235) x 20 sec

    4a)X-pulldowns 3x15
    4b)Plate raise 3x10-15

  25. #150
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    9/26

    1a)FP (95s) 3x5
    1b)1-leg squats (40lbs) 3x5-6

    2)DB press 70lbs [5:00] 2, 6x1 (8 reps per arm)

    3a)1-leg deadlifts
    25s x 7
    35s x 7

    3b)pullups 2x5

    4a)jump rope
    4b)glute bridge
    4c)rows

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