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. #526
    WBB Team Captain Coke's Avatar
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    Ace box squats with chains dude.

  2. #527
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    thanks man. sorry i dont get in the log like i used to. i cant get on the site at work anymore.

    7/10/13 DE Bench

    Fat Bar w/ Doubled Monster Minis (75 lb bar, dmm = 110)

    bar x 20
    bar + dmm x 3
    125 + dmm x 2
    175 + dmm x 15 x 2

    love the fat bar speed work...no pain or soreness the next day...we are doing 15 triples with chain and 15 doubles with bands.

    Franken Bar CG 2 Board

    245 x 10
    295 x 10
    335 x 5

    very off balance on these...probably because of the longer bar...would of had 10 with 335.

    Football Bar Bent Row

    135 x 10
    135 x 10
    185 x 10
    185 x 10
    135 x 10

    KB Bottoms Up Press

    16 kg x 10 x 3

    Fat Bar Pushdowns

    100ish total reps
    2000 or bust

  3. #528
    Senior Member Invain's Avatar
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    Damn that must be one hell of a bar @ 75 lbs. I used to hate thicker bars for benching but now I love it. We have some 55 lb'ers at our gym and I use them for all my pressing movements.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  4. #529
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    Its real thick. Id say at least 2.5". We are going to use a fat bar variation for all pressing as well.

    7/12/13 DE Squat

    Squat into chains w/ Buffalo Bar WITH chains....wtf?

    bar x a lot
    bar + 3 chain x 5
    145 + 3 chain x 2
    195 + 3 chain x 2
    235 + 3 chain x 2
    285 + 3 chain x 2 x 5

    chain were set just breaking parallel. real tough exercise.

    SSB front squat

    155 x 5
    245 x 5
    295 x 5

    GHR

    BW x 10
    BW + mini band x 8
    BW + mini band + 25lb chain x 4
    drop set of all these until failure

    BB Shrug

    225 x 10
    315 x 10
    405 x 10
    495 x 8

    my shrug feel weak. i know shrugs are "gay" these days, but they help my lockout.

    Planks

    BW + 45 x 3 x 30 sec
    2000 or bust

  5. #530
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    7/14/13 ME Bench

    Fat Bar w/ Chain (40 lbs, 75 lb bar)

    bar + chain x 10
    125 + chain x 3
    165 + chain x 3
    215 + chain x 3
    235 + chain x 3
    305 + chain x 1
    345 + chain x 1

    pinky on ring for those

    add slingshot

    index on ring

    395 + chain x 1
    415 + chain x 1

    very happy with this benching

    Fat bar floor extensions

    75 x 10
    95 x 10
    125 x 10

    Weight Assisted Pullups (save shoulders)

    BW x 10 - 60 lbs
    BW x 8 - 60 lbs
    BW x 6 - 60 lbs
    BW x 10 - 100 lbs

    Seated DB Cleans

    20s x 10
    30s x 10
    40s x 10
    2000 or bust

  6. #531
    WBB Team Captain Coke's Avatar
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    Sessions are ace Rob!

  7. #532
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    thanks brotha coke

    7/15/13 ME Squat

    Cambered Bar Box Squats w/ Blues (over the plates)

    no clue what blues over the plates adds, but its a hell of a lot, bar is 65 pounds

    bar x a lot
    bar + blues x 3
    155 + blues x 2
    245 + blues x 2

    add jack briefs

    335 + blues x 2
    385 + blues x 1
    425 + blues x 1
    515 + blues x 1
    565 + blues x 1

    i also took 605 out before the 565 but it felt horrible so i racked it. too big of a jump. next time around ill try for 605. very tough exercise.

    KB swings

    24kg x 12 x 4

    BB row (bb style)

    145 x 10
    195 x 10
    245 x 10
    295 x 10

    4 sets of abs
    2000 or bust

  8. #533
    Senior Member Invain's Avatar
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    Man I feel like everybody has a slingshot these days. I'm really considering getting one. My lockout is by far the weakest and using a slingshot seems like my best option for getting some top end work in, besides board work of course.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  9. #534
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    I would certainly invest in one man.

    7/17/13 DE Bench

    Fat Bar Bench w/ Chains (75 lb bar, 60 pounds of chain *half deloaded, really 120)

    bar x 20
    bar + chain x 5
    125 + chain x 3
    175 + chain x 15 x 3

    really fast that night, i feel the speed + self handoffs is helping.

    CG 2.5 Board w/ Fat Bar

    255 x 14
    255 x 22

    yes there was a little gym competition on those sets lol

    KB Row w/ Chain (25 lbs)

    88 lb + chain x 12 x 4

    KB Clean + Press

    20kg each hand x 5 / 4 / 3 / 2 / 1 x 2

    good session

    7/19/13 DE Squat

    Cambered Bar Squat into Chains w/ bands

    *chains set breaking parallel, bands were a monster mini and a mini choked over the plates

    bar x 5 x 2
    155 x 5
    155 + mm + m x 2
    205 + mm + m x 2
    245 + mm + m x 2
    295 + mm + m x 2 x 5

    Dimel DL

    225 x 12
    315 x 12
    405 x 12

    Reverse Hypers

    500 x 12 x 3

    CSR

    2p x 12 x 4

    the heat got to me bad this workout. i wanted to vomit pretty much the whole time. had one more exercise on the agenda but whatever.
    2000 or bust

  10. #535
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    7/21/13 ME Bench

    Football Bar Floor Press w/ Chain (80 pounds)

    bar x 20
    bar + chain x 5
    135 + chain x 3
    185 + chain x 3
    225 + chain x 3
    275 + chain x 3
    315 + chain x miss x 2
    225 + chain x 11

    pretty disappointed in this today. i kept missing at the top 1/3 of the press because my elbows were flared with that football bar. couldnt get my lats in it. whatever, tough exercise.

    DB Extensions

    30s x 10
    40s x 10
    45s x 10

    Fat Bar Neutral Pulldowns

    200 x 10
    230 x 10
    260 x 8
    120 x 20

    KB Bottoms Up Press

    12kg x 10
    16kg x 10
    20kg x 6
    16kg x 15

    my favorite bar tomorrow...SSB with chains for a max...great....
    2000 or bust

  11. #536
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Stumprrp View Post
    my favorite bar tomorrow...SSB with chains for a max...great....
    Looking forward to it, lol. Been a super week for you despite the heatwave bro.

  12. #537
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    Lol thanks man

    7/22/13 ME Skwatz

    SSB Box Squat w/ Chains (65 lb bar)

    bar x a lot
    bar + 2 chain x 5
    155 + 2 chain x 3
    245 + 2 chain x 2
    335 + 2 chain x 2

    add jack briefs

    425 + 2 chain x 2
    475 + 2 chain x 1
    475 + 3 chain x 1
    475 + 4 chain x 1
    475 + 5 chain x 1
    475 + 6 chain (250 lbs) x 1

    easy fast rep, ill use 515 as working weight next time around.

    Narrow Stance Squat

    155 x 5
    245 x 5
    335 x 5
    335 x 6

    Snatch Grip Shrugs

    185 x 12 x 4

    Abs

    7/24/13 DE Bench

    Football Bar w/ Doubled Minis + 1 chain (25 lbs)

    bar x alot
    bar + dm + ch x 5
    125 + dm + ch x 2
    175 + dm + ch x 2 x 15

    tough shit for speed work. that bar wants to come right out of the hands.

    Fat Bar Floor Press (close grip, 75 lb bar)

    215 x 10
    265 x 10
    265 x 8
    165 x 5

    my endurance/floor press sucks!

    Pullups

    BW x 6 x 4

    Static Band Hold (purple, lats)

    pb x 1 minue

    Curls / Triceps x 3 sets of 12

    7/26/13 DE Squat

    SSB Squat w/ Chain (into chains set below parallel, full pause, 125 lb chain, belt less)

    bar x a lot
    bar + chain x 5
    155 + chain x 2
    245 + chain x 2
    295 + chain x 2 x 4
    335 + chain x 2

    Sumo Pulls off 5" Mats (belt less)

    225 x 5
    315 x 5
    405 x 5
    405 x 3
    405 + 1 chains x 3
    405 + 2 chains x 2
    405 + 3 chains x 1

    Flat Bench KB Row

    20 kg per side x 12 x 4

    GHR

    BW x 10
    BW + 25 x 10 x 2

    Ab Wheel
    2000 or bust

  13. #538
    WBB Team Captain Coke's Avatar
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    Ever impressive stuff man!

  14. #539
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    its never good enough! lol

    7/28/13 ME Bench

    Fat Bar Incline (75 lb bar)

    *i tried wide grip initially but my rotator cuffs did not like it at all

    bar x 20
    125 x 5
    165 x 5
    215 x 3
    255 x 3
    305 x 3
    345 x 1
    255 x 10

    tough shit

    Curl Bar Floor Ext

    85 x 10 x 4

    Fat Handle Cable Row

    150 x 10
    200 x 10
    250 x 10
    300 x 10
    150 x 20

    Bamboo Bar OH Press w/ Kettlebells

    bar + 12 kgs x 20
    bar + 20 kgs x 15
    bar + 20 kgs x 12
    2000 or bust

  15. #540
    Senior Member Invain's Avatar
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    I've played around quite a bit with different grips on incline, as well as checking out how other guys train it, and it seems the general consensus is to use a narrower grip. I love going wide on flat bench but it feels much different on incline and is a lot harder on your shoulders IMO.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  16. #541
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    very hard on the shoulders nick. i usually can pull it off but something would of ripped for sure.
    2000 or bust

  17. #542
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    7/29/13 ME Squat

    Buffalo Bar w/ Double Blues (55 lb bar, 300-400 lbs of tension)

    bar x alot
    bar + blue x 5
    bar + double blue x 3
    145 + double blue x 2
    235 + double blue x 2

    add jack briefs

    325 + double blue x 1
    375 + double blue x 1
    415 + double blue x 1
    465 + double blue x 1
    505 + double blue x 1

    heavy shit, but pretty fast rep. very happy with this. 50 lb PR.

    https://www.facebook.com/photo.php?v=10151603730682149

    Reverse Hyper

    700 x 10 x 3

    SSB GM

    bar x 10
    155 x 10
    205 x 10
    245 x 5

    back didnt like those after squatting haha

    4 sets abzzzzzzz

    7/31/13 DE Bench

    Squat Bar Bench w/ Chain (65 lb bar, 40 lbs chain)

    bar x 20
    bar + ch x 3
    155 + ch x 3
    205 + ch x 3 x 15

    Bamboo Bar w/ KB

    bar + 8 kg / side x 20
    bar + 20 kg / side x 20
    bar + 36 kg / side x 20

    Pendlay Row

    225 x 10 x 3

    BB OH

    95 x 12
    115 x 10
    125 x 8

    EZ Curl

    55 x 15 x 3
    2000 or bust

  18. #543
    Senior Member KevinStarke's Avatar
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    You smoked that rep man and thats a lot of tension, totally hawt.

  19. #544
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    Thanks kev. I was pretty surprised. My geared squat feels really good right now because i'm quite plump (245) LOL.

    8/1/13 Extra Back Work

    went in to help/hang out with a few partners who had to squat early, so i decided more back work couldn't hurt.

    Flat Bench KB Row

    28kg/side x 10 x 2
    28kg/side + 20 lbs of chain (each bell) x 8 x 10

    BB Shrug

    135 x 10
    225 x 10
    315 x 10
    405 x 8

    man, my shrugs got weak as hell! sure its only a shrug, but i used to do 585-635 for sets of 5 when i was like 17 lol.

    Snatch Grip RDL

    135 x 10 x 4

    KB Windmill

    70 lbs x 10 x 2

    Speed squats tonight, max shirted 2 board sunday, max DL off a few mats monday
    2000 or bust

  20. #545
    Senior Member KevinStarke's Avatar
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    MORE BACK WORK! I have a few exercises that I do now that I make me feel like I was a lot stronger when I was 19 than I am now hah. Pumped to see that 2 board work on Sunday.

  21. #546
    WBB Team Captain Coke's Avatar
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    Doing great all around, make no mistake.

  22. #547
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    we will see what i can put up kev, my pr is 655

    8/2/13 DE Squat

    Buffalo Bar w/ Blues (into chains set below parallel)

    bar x a lot
    bar + blues x 3
    140 + blues x 2
    190 + blues x 2
    230 + blues x 2
    250 + blues x 2 x 5

    KB Front Squat

    28kg/side x 10 x 4

    45* Back Raise

    BW x 10
    BW + doubled mini x 10
    BW + doubled mini + 20 lb chain x 10
    BW + doubled mini + 20 lb chain + 8 lb medicine ball x 10

    those fuckers FRIED my hamstrings

    Reverse Hyper

    500 x 10 x 3

    Straight Leg Situps

    x until stomach cramped
    2000 or bust

  23. #548
    Senior Member KevinStarke's Avatar
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    I don't even know what to say about the back raises, im both confused and impressed. The squats to chains look fun though, love me some buffalo bar.

  24. #549
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    back raises are good stuff!

    8/4/13 ME Bench

    2 Board (franken bar, 50 lbs and no whip)

    bar x alot
    140 x 10
    190 x 3
    230 x 3
    280 x 3
    320 x 1
    380 x 1
    410 x 1

    add katana

    500 x 1
    550 x 1
    590 x 1
    660 x 1 PR

    wasnt pretty, but at least i got it up https://www.facebook.com/photo.php?v=10151613326932149

    Incline Tate Press

    30s x 15
    40s x 15
    50s x 15

    CSR

    2p + 25 x 10
    2p + 25 + mini x 10
    2p + 25 + doubled mini x 10 x 2

    DB Laterals

    10s x 50

    Fat Bar Curl

    75 x 10
    85 x 10
    95 x 10

    8/5/13 ME DL

    Was excited to try my new king deadlifter tonight. I should of expected to be disappointed.

    DL off 1.75" Mats (franken bar, 50 lbs with 0 bend)

    140 x 10
    230 x 3
    320 x 1

    add king deadlifter bottoms only, this thing was ridiculously tight, i knew getting down was going to be impossible.

    410 x 1
    460 x 1
    510 x 1
    550 x 1

    straps up

    610 x couldnt lock it out, suit pulled me forward

    at this point i was REALLY pissed off so i threw my belt, ripped the suit off, and proceeded to attack the bar in only my underwear.

    610 x 1 beltless
    640 x 2 belt

    raw deads from now on.

    High SSB Box Squat (ala Dave Tate, focusing on glutes)

    155 x 20
    245 x 20
    335 x 15
    425 x 10 belt

    GHR

    BW x 10 x 2
    BW x 8

    Standing Abs

    90 x 10
    110 x 10
    130 x 10

    BB Row

    135 x 20 x 2
    2000 or bust

  25. #550
    Senior Member KevinStarke's Avatar
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    Stellar sessions Rob seriously. Awesome 2-board the lockout looked good to me regardless of whether you thought it was ugly. Killer pulls as well, I never liked deadlift suits and never got much out of them, I have a hard time bending as it is.

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