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. #51
    Senior Member amounirl's Avatar
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    3x5 Bench

    Bench
    5x175
    5x195
    5x185 just fixing a few things on my form
    4x225
    4.9x220

    Jerk
    5x135
    5x155
    5x175

    20-25, maybe 30 pull ups total from in between sets. Let's just say 20.

    Pendlays
    5x135
    3x185
    5x155
    5x165
    5x175

    Cable Rows Underhand
    4x8xramping weights

    JM Press supersetted with 100 lb rope facepulls
    3x8xramping JM press weights.

    I felt really sluggish today, possibly because I was lacking sleep, possibly because I skipped my upper day on friday, so my upper body's basically been dormant for a week. Bench went pretty poorly, I might have been able to get 5 with 225 but I would have most likely hit failure. Then I tried to hit 5 with 220, which was my original prescribed reps (but I was too lazy to load on all those small weights), but I was either too fatigued or too weak to hit 5. I'll write today off as a bad lifting day just because I felt sluggish. I need to start progressing my pendlays like I did back on stronglifts, I'll do them every monday and progressively load them up 5 lbs a week. Next week I'll try to ramp them like this: 135x5, 155x5, 170x5, 185x5. Hopefully I'll remember. Just finished off with my upper back volume and triceps volume, then got out of there. I hit 8x35s on each side of the EZ bar on JM press with 1 or 2 more in the tank, so I'll up that on Friday. Accidentally deleted the 225x4 but here's 220x4.9:


  2. #52
    Senior Member amounirl's Avatar
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    I've decided to take the slower bulking approach. I'm going to aim for about 1-2 lbs every 2 weeks, 2-5 lbs per month of gains. That way the most I'll be by the time I'm 18 is 220. It's also easier since I don't need to force myself to eat. It should be easy, all I need to do is not force myself to eat as much, unless I start to lose weight.

    My weight right now is 193-197 and my waist is 33.5-34, let's just call it 34. My stomach is 32 inches and 36 when I'm bloated.

    If I ever weigh in below 193 then I'll start eating more, probably force feed that day, if I gain over 5 lbs in a month I'll start eating less.

  3. #53
    Senior Member amounirl's Avatar
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    Thursday 2-16-12: Deadlifts 3x5

    Hook Grip Deadlifts
    warmups
    3x5x315

    Low Box Squat
    5x135
    5x175
    5x205

    Ghetto GHR
    A couple failed attempts at repping our flimsy set up (foam roller attached to lat pulldown with mini bands).

    Hook Grip Kroc Rows
    10x50 Right
    10x50 Left
    15x100 Right (cheated on the last 3)
    15x100 Left (cheated on the last 1)

    Hook Grip Shrugs
    20x225

    Neck Extensors
    20x15

    Today I kept my deadlifts light and just worked on form, and hook grip. I managed to get solid lockouts on all my sets. I actually found out that even though my back always looks rounded, it's just because I naturally have big spinal erectors. It's the bulge of the muscle. Basically to see if I'm rounded I need to look at the point without bulge above my erectors and the point without bulge below it, and make sure they connect in a straight line. So I was pretty stoked about that. Today was my first time doing box squats properly, so I kept it light. We tried to set up a GHR on the lat pull down by attaching a foam roller to it with mini bands, but that went terribly. My training partner managed to do it, even with the seat for the lat pulldown being so narrow, but for me it just felt super awkward and the foam roller hurt like a bitch in my quads. I guess I need to roll more and get used to it. I did hook grip kroc rows with my forearm on the bench so I couldn't cheat as much, although I still managed apparently to cheat the last 3 reps. Then the left side went a lot better (I swear my left hand must be bigger because my hook grip is 30x stronger in it, even though my normal grip is stronger in my right, but they look the same size side by side...) Then I did some shrugs with hook grip, the first few reps felt really awkward, since my arms are fairly long and when I shrug the bar grinds my member, but I screwed around with my set up mid set and managed to get the last 10-15 reps pretty clean, good ROM. Either way the main point was to work on grip, and my thumbs are toasted and shredded up right now. Finished off with some neck extensors with 15 lbs and called it a night.

  4. #54
    Senior Member amounirl's Avatar
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    Friday 2-17-12: Overhead Press

    OHP
    5x75
    5x95
    5x115
    5 pull ups
    5x120
    5 pull ups
    6x135
    5 pull ups
    4x135, rest 20 sec, 3x135, rest 20 sec, 2x135, rest 20 sec, 1x135
    5 pull ups, rest 20 sec, 4, 20 sec, 3, 20 sec, 2, 25 sec, 3

    Pin Press
    warmups
    5x185
    5x215

    JM Press Supersetted with Face Pulls
    JM Press
    5xbar
    8x75
    3x8x95
    Face Pulls
    8x80
    3x8x120

    Done. Really fast workout, *only* about 2 hours, it was weird getting out of the gym with the sun still out. Either way, I'm really excited for tomorrow because my training partner and I are going to be training strongman with a guy from our gym. That's why I didn't go too intense today in the gym, and didn't do many back exercises besides the pull ups and face pulls, so I can be fresh tomorrow. I think the guy has 95 lb sandbags, 180 lb pieces of timberwood with farmer's walk handles, atlas stones, an anchor weighing 365 lbs, and a couple other things I forgot. We'll probably also be pushing around my training partner's truck. Really stoked, might get some videos. Then I'm going to kempo to grapple afterwards, if I can even stand. I want to maximize my gains from this, so I'll be eating like a beast this next week, force feeding and all. I'm excited.

  5. #55
    Senior Member amounirl's Avatar
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    Monday 2-20-12: Squats

    Squat
    warmups
    5x260
    3x295
    4x330 22 lb PR!

    Front Squat
    warmups
    5x210
    3x240
    4x260 3 lb PR

    Sumo SLDL
    8x135
    8x225
    8x295 20 lb PR!

    Good stuff. Didn't get to do too much stuff because I worked out with a buddy of mine whose new to lifting, so I had to spend a lot of time working on his form, but I still felt pretty strong today. I was really happy with my squat PR, that boosts my squat by 20 lbs! I think I might have had 5 in me, but I wanted to leave some in the tank for front squats. I keep screwing up my front squat weight, I was supposed to do 265, but I did 260, so I'm really glad I got 4, a small PR. Then SLDL was a 20 lb PR from last week, and felt easier, too. Next time I'll do 315 for 8. Strongman couldn't go on Saturday but it's all good, hopefully next week.

  6. #56
    Senior Member amounirl's Avatar
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    Tuesday 2-31-12: Bench 5/3/1

    Bench
    warmups
    5x195
    3x225
    2x245
    1x245 I tried to redeem myself but just matched my previous PR. Oh well, I made some gains, if only insignificant ones.



    Jerk
    warmups
    5x155
    3x175
    3x200



    Total of 35 pull ups between sets, 5 BW, 5 with 10 lbs+BW, 25 with 15 lbs+BW (about 195-200 right now)

    Pendlay Row
    3x5x165

    Facepulls
    High reps with rope

    I was a little disappointed with my bench today, but I guess you could say I have a love-hate relationship with the lift. It's the lift I care about most, yet the lift I'm the least genetically gifted for. Small PR by about 3 lbs or .5 reps, but I definitely wasn't happy with it. Tried to redeem myself, but even with a good setup I was too fatigued and too weak to make 3. At least I got in some more volume. Jerks went well, 200x3 is a big PR. I got in some good pulling volume in between sets, on Friday I'm going to do sets of 5 chin ups with 25 lbs in between sets of OHP. Even if our strongman friend can't do this Saturday, my training partner just bought 400 lbs of plates off craigslist and is going to make an axle, a circus dumbbell and farmer's walks hopefully by this weekend. I will definitely have to tweak my training schedule to accommodate it, I might just do event training with a focus on overhead stuff and completely take out Friday OHP, maybe move around the rest of my training schedule to accommodate. More on that in the future. Pendlays went all right, starting light so I can progressively load it, then I finished off with some high rep facepulls to keep my shoulders healthy.

  7. #57
    Senior Member amounirl's Avatar
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    Deadlifts

    Deadlift
    5x330
    3x375
    3x420
    3x315

    Boxsquat
    5x190
    3x215
    5x240


  8. #58
    Senior Member GazzyG's Avatar
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    Nice DL and Squat day, bud.

    How tall are you at 197, if you don't mind me asking? I'm only 5'6'' at the same weight and my waistline is starting to rise. Was a 34", but recently had to buy some suit trousers with a 36"! One of the problems with being a shortass is you expand outwards quicker as you gain weight lol.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  9. #59
    Senior Member amounirl's Avatar
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    Thanks man! I'm 5'11. You might want to look into carb backloading, I recently started using that strategy and though you don't gain weight as fast, you can generally bulk more lean, even lose fat while gaining muscle. Also keep in mind that your waist could just be expanding because of your core muscles getting bigger, I would track your bodyfat % instead.

  10. #60
    Senior Member amounirl's Avatar
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    Overhead Press

    OHP
    5x120
    3x135
    4x150
    1x160, 20 sec rest, 1x160, 20 sec rest, 1x160

    Pin Press
    5x190
    3x215
    3x240

    Volume Rows
    5x8x150

    Shoulder Prehab Work

    Good stuff. Happy with my PR on OHP. Looking forward to strongman on Sunday.

  11. #61
    Senior Member amounirl's Avatar
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    Since I'm going to be doing Strongman on Sundays, I've made a new template:

    Tuesday: 5/3/1 Squat, 5/3/1 Front squat, Ramped 4x8 Sumo SLDL, further assistance if there's time.
    Thursday:5/3/1 Bench, 5/3/1 Board Press, Weighted pull ups in between sets of pressing, 3x5 Pendlay Rows, 4x8 JM Press supersetted with 4x8 chin ups, 4x8 Bradford Press.
    Friday:5/3/1 Deadlift, 4x8 GHR, Abs/lower back assistance if there's time.
    Sunday:5/3/1 Log or axle jerks, push presses, strongman event training.

    Face pulls and shoulder prehab when needed or on rest days when I have weight training at school. I think this is the best I can do since I can't go to the gym on Wednesdays and Saturdays/Sundays, a few problems being that I only have 1 day of rest between deadlifts and strongman, only 1 day of rest between strongman and squats, and that I'm doing so much back work right before deadlift day. Should be fine though as long as I keep my lower back fresh, since I always feel I fail my deadlifts the most in my hands, lower back, and hips, but I can tweak it if necessary, maybe try moving pendlay rows to Squat day. The good thing though, is that I still have a lot of rest between log/axle overhead and bench, since my shoulders and triceps have a very low work capacity, and it could still work out because my legs have a high work capacity. Still, this seems to be the same template most strongmen have, except everything is 1 day after and I do bench instead of OHP, since I'm still planning on competing in powerlifting.

  12. #62
    Senior Member amounirl's Avatar
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    Sunday Strongman

    Warmups

    Farmer's Walk
    180 lb timber in each hand: 3x100 yards there and back, my times were 27 sec, 12.7 sec, 12.8 sec, on the uphill part.

    Sandbag Relay
    98 lb sandbag: We did a relay race, so I had 2 people carrying the sandbag 100 yards and back as a break in between me doing the same, 3 times.

    275 lb Wheelbarrow
    3x100 yards

    Fun but short, this whole workout including warmups took a total of about 45 mins. My lower back is toasted, and my forearms and traps were pumped. Next week I think we're going to do tire flip, farmer's walk with 270 lbs in each hand, and axle clean and presses. I'm pretty stoked about this, the farmer's walk was actually a lot easier than I expected, 180 with no knurling hurts a lot less than 100 with knurling, but it's also harder, plus the fact I had to stabilize the timbers as opposed to the dumbbells. The first time I took 27 sec because it felt so awkward, but the second 2 times I got 12.7 and 12.8, which I felt pretty decent about. The sandbag carry was crushing my lungs, I tried a few different grips but ended up preferring hugging it at my gut. Then the wheelbarrow was moving around a ton and the handles were pretty thick, so it really tested my grip. The whole thing weighed 270 but I'm not a physicist so I don't know how much of the rig I was actually carrying. At least 135 lbs. Deload week next week, I'm going to do bench on Tuesday, SQ/DL on Wed, and OHP thurs, then strongman on Sunday again, before I go into my new split.

  13. #63
    Senior Member amounirl's Avatar
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    Bench Deload

    Facepulls and Shoulder Warmups

    Bench
    10x135
    8x155
    6x175

    Jerk
    10x95
    8x115
    6x135

    30 Pull ups total from between sets

    Dumbbell Bench
    10x30s
    10x50s
    10x70s
    12x80s PR!!!

    Pendlay Row
    3x5x135

    DB JM Press
    8x30s
    8x40s

    That's it. Nice little DB Bench PR on my bench deload, I worked out at school and people were going "holy shit!" when I was pressing the 80 lb dumbbells. So flattering. I'm pretty stoked on normal bench because 6x175 is about where I was a few months ago, and now I'm doing it for an easy deload! BW is around 200 lbs right now, feels manly. 20 rep squats tomorrow!

  14. #64
    Senior Member amounirl's Avatar
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    20 Rep Squats: An "Easy" Deload

    Squat
    5x135
    5x185
    5x225
    3x275
    19x250 Miscounted :'(

    Front Squat
    10x135
    8x155
    6x170

    Dumbbell Lunges
    3x10x25s

    I miscounted, but I'll still make gains from this. Next time I'm doing it without a belt, it's impossible to breathe with that much interabdominal pressure. Hopefully next deload week I'll try to hit 275 for 25, that way if I fall short of 25 I'll at least have 20.


  15. #65
    Senior Member amounirl's Avatar
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    Overhead Press Deload

    OHP
    10x75
    8x95
    6x105

    Bench (instead of pin press)
    10x135
    8x155
    6x175

    36 Chin Ups From In Between Sets

    Dumbbell OHP
    8x30s
    10x50s

    Dumbbell Upright Rows
    8x30s
    10x50s

    Pendlay Rows
    2x5x135
    1x8x135

    For some reason I've had really bad insomnia this past week. Especially last night, I got into bed around 9:30 and didn't fall asleep until 11:30, then I woke up at 3:45 and couldn't go back to sleep. I know it's not overtraining because I'm deloading this week, and I don't have any of the other symptoms. It's kind of shitty because it's wasting my gains and making me feel like crap. Either way, I haven't noticed any weight gain yet from the squats, though I am ridiculously sore, the reason I was expecting to have already gained is because last time I gained 2 lbs the first night right after, and then another 4 lbs within the next week. Then also I ate 5000 calories yesterday. It could just be that I'm slightly dehydrated right now, and because I haven't eaten a ton yet today, or because I hardly slept last night. BW is about 197.5.

  16. #66
    Senior Member GazzyG's Avatar
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    Good work on the Squatting. Hope your insomnia sorts itself out.

    Would like to try that carb backloading, but I train in the morning each day, as my training partner works till late.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #67
    Senior Member amounirl's Avatar
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    Thanks man, I hope so too!

    About the backloading, you might also want to look into "The Anabolic Diet", it's a pretty simple carb cycling template, you basically eat less than 30g carbs per day during the week, then eat high carbs to load back up and make gains during the weekend. I'm actually going to be starting it up again on March 15th because it works very well for maintaining strength and muscle while losing fat. I've used it in the past for cutting with great success, I lost 10 lbs of fat while keeping my muscle in 1 month, but this time I'm going to try bulking with it for 3 months, so I can hopefully gain strength and lose fat. Definitely something good to look into

  18. #68
    Senior Member amounirl's Avatar
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    DLDL: Deadlift Deload

    DL
    5x135
    5x185
    10x235
    8x275
    6x295

    Hook Grip Kroc Rows
    20x70 on each side.

    Easy, light day, though my legs are incredibly sore from Wendesday. I'm up to 199 though and that's before eating, I should be around 201 or 202 in about 20 minutes. My buddy said my form was perfect on the kroc rows, no kipping whatsoever, and I felt so too, probably because I chose a lighter weight. I might go for 15x100 again strict next week. I felt it a lot more in my rear delts this time, which is good because as much as I'd like to feel it mostly in my lats, my rear delts are lacking a ton. Good stuff.

  19. #69
    Senior Member amounirl's Avatar
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    Squats

    Squat
    5x135
    5x185
    5x225
    3x255
    3x295
    3x330
    1x345
    1x345

    Front Squat
    5x135
    3x205
    3x230
    3x260
    2x275

    Unfortunately today I got to gym class at 6:00, but my teacher got stuck in traffic and got there at 6:20, so I didn't have time for all 3 singles, or my sumo stifflegs. Hopefully he won't get caught in traffic too often in the future... Either way I abridged the workout a bit, did 2 singles at 345 instead of 3, and I just did a double at 275 instead of 3 singles. My squat form was really off today compared to usual, I've got a video of my second single:


  20. #70
    Senior Member amounirl's Avatar
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    Bench

    Bench
    Warmups
    6x3x225

    35 pull ups from in between sets, 25 with 10 lbs added.

    Overhead Press
    3x10x95

  21. #71
    Senior Member GazzyG's Avatar
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    Way to grind out that squat, mate! Good stuff!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  22. #72
    Senior Member amounirl's Avatar
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    Thanks Gazzy!

  23. #73
    Senior Member amounirl's Avatar
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    3-9-12: Deadlifts

    Deadlift
    5x135
    5x185
    3x225
    3x275
    3x315
    3x365
    3x405
    1x435

    Kroc Rows
    10x75s
    10x100s


  24. #74
    WBB Team Captain Coke's Avatar
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    Nice job throughout, keep up the good work.

  25. #75
    Senior Member amounirl's Avatar
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    Thanks Coke!

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