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. #26
    Cube Method Tester IRBS's Avatar
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    Thanks Matt, yeah SDP is the shirt for me. With my long bench stroke, it has just worked out to be my best option, which sucks because they are freaking expensive, haha.

    "SPEED BENCH"

    Bench:
    barx50
    add 70lbs of chain
    barx10
    95x10
    135x5x3sets
    185x3x9sets (3 different grips)

    DB Incline:
    2 sets of 12

    Lat Pulldowns:
    5 sets of 12

    Band Pushdowns:
    3 sets of 25

    DB Rows:
    2 sets of 10

    Good quick session. I train solo on Thursdays on my lunch break. We got a new Boss Bench at the gym, as well as a Bulldog Squat Bar. The Boss Bench is awesome.

  2. #27
    Cube Method Tester IRBS's Avatar
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    SQUAT

    Squat:
    Barx10x2sets
    155x5x2sets
    245x3
    335x2
    385x2
    425x1
    Add briefs
    515x2
    565x1
    Add old suit
    605x1x6sets

    Pulldown Abs:
    3 sets of 20

    Reverse Hypers:
    3 sets of 13

    Prowler:
    2 trips - shoot me

    Solid training session, squats are starting to feel better and better. This whole "training smart" and with a plan is kind of new to me, but so far so good. Won't really k ow until the meet, but my low back feels great, and that's progress.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  3. #28
    WBB Team Captain Coke's Avatar
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    Solid work indeed with the squats man.

  4. #29
    Cube Method Tester IRBS's Avatar
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    Thanks Coke.

    BENCH

    Raw Bench, all sets +125lbs of chain:
    Barxabunch
    135x5
    185x5
    225x3
    275x3
    295x1
    315x1
    335x1 - I think this is a PR for me, it's been a while though

    Lat Pulldowns:
    5 sets of 12

    CS Rows:
    4 sets of 8

    Tricep Pushdowns ss with Broceps:
    3 sets of 20 each

    Side/Front/Rear Delts:
    10 reps each direction for 3 sets

    Solid session. I really need to get some ART done on my left shoulder, elbow, and forearm. Still managed a solid PR (I think anyway) on bench. Had a little left in te tank, but not very much. My bench seems to be steadily climbing, probably getting back to where I was when I was my strongest raw. My best raw bench ever was 455 at a body weight of about 275 and I am still 10lbs lighter than that right now. Feeling good about my lifts right now. Long way to go unt the meet though.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  5. #30
    I Wanna Be Strong(er)
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    When is your next meet man?
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  6. #31
    Cube Method Tester IRBS's Avatar
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    SPF Georgia meet on July 28th
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  7. #32
    Senior Member Powerdawg's Avatar
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    Looks like a big total coming in July!
    Owner Khaos Barbell in Auburn, Ga
    SPF Ga State Chairman
    Elite total at 198, 220 and 242
    Pro total at 242

  8. #33
    Cube Method Tester IRBS's Avatar
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    DEADLIFT

    Speed Pulls:
    Barxabunch
    135x10x2sets
    225x4 (2 conv, 2 sumo)
    275x4 (2 conv, 2 sumo)
    Add briefs
    315x1
    Add light bands
    315x1x8sets

    GHRs (rear elevated):
    4 sets of 15

    Lay Pulldowns:
    4 sets of 15

    Reverse Hypers:
    3 sets of 12

    Pulldown Abs:
    3 sets of 20

    Really good training session. All my pulls were fast and solid. Form was best sumo I have had in a long time. Deads feeling strong again.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  9. #34
    Cube Method Tester IRBS's Avatar
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    SQUAT

    Squat:
    Barx15
    155x5
    245x3
    295x3
    335x3
    385x1
    425x1
    Add briefs
    525x3x5sets

    Reverse Hypers:
    4 sets of 12

    Pull Down Abs:
    4 sets of 20

    GHRs (rear elevated):
    3 sets of 12

    Sled Drags:
    2 trips backward
    2 trips forward

    Solid training session today. Squats feeling strong.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  10. #35
    Cube Method Tester IRBS's Avatar
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    BENCH

    Bench:
    Barx50
    135x10
    185x5
    225x5
    275x2
    315x2
    365x2
    405x2
    Add shirt
    3-board
    495x2
    545x2
    585x1 - horrible, slow, terrible

    Lat Pulldowns:
    6 sets of 12

    Tri's:
    3 sets of 12

    Side/front laterals:
    3 sets of 10 each way

    Raw bench felt great, shirted bench felt terrible. My left shoulder is giving me fits right now. Oh well, just one of those days I guess.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  11. #36
    WBB Team Captain Coke's Avatar
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    Good job all around Will, make no mistake.

  12. #37
    Cube Method Tester IRBS's Avatar
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    DEADLIFT

    Deadlift:
    Barx10
    135x5x3sets
    225x5
    315x4
    Add briefs
    405x1
    455x1
    495x1
    545x1x2sets

    Superset:
    Reverse Hyper: 3 sets of 15
    Lat Lulldowns: 3 sets of 12

    CS Rows:
    6 sets of 10 (3 low, 3 high)

    Abs:
    3 sets of 20

    Good session. Was supposed to pull 85% for a single in full gear but stuck with just briefs and pulled 2 singles. I have a planned double with 575 in 2 weeks, so that's the big peak of this mini cycle.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  13. #38
    Cube Method Tester IRBS's Avatar
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    SQUAT

    Squats:
    Barx10x3sets
    155x5x2sets
    245x3
    295x2
    335x2
    Briefs
    425x2
    515x2
    Suit
    565x2
    605x2x5sets

    Reverse Hypers:
    3 sets of 10

    Abs:
    3 sets of 20

    Weights all moved great but I felt terrible. Been traveling for work all week. Deloading the rest of this week and then heavy squat next Saturday.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  14. #39
    WBB Team Captain Coke's Avatar
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    Holding on strong with the super squats.

  15. #40
    Cube Method Tester IRBS's Avatar
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    DELOAD BENCH

    Incline DB Bench:
    3 sets of 15

    Lat Pull Downs:
    6 sets of 10

    CS Rows:
    3 sets of 10

    Bi's Tri's Shoulder work.

    Elbows and Shoulders beat up, deloading all week, need the rest. May try to get some ART this week.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  16. #41
    Cube Method Tester IRBS's Avatar
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    Deload Deadlift

    Deadlift:
    135x5x5sets
    225x6

    Sled Drags:
    5 trips, down and back

    Reverse Hypers:
    3 sets of 12

    Abs:
    3 sets of 20

    Deload, nothing much to say.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  17. #42
    Cube Method Tester IRBS's Avatar
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    BENCH

    Solo, no spotter, no liftoffs

    Floor Press:
    Barx50
    135x10
    225x5
    275x3
    315x3
    365x3
    385x3
    405x3

    Lat Pulldowns:
    5 sets of 10

    Ultra CG Floor Press:
    225x10x2sets

    Pushdowns as with Bb Curls:
    3 sets of 10 each

    Face Pulls:
    3 sets of 10

    Really good session. Had to lift solo today due to work travel Sunday, so benched today. Felt like I could've hit a big PR, but no spotters so I worked up doing triples, very happy with how easy 405x3 was. Who knew deloading could help hahaha
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  18. #43
    Cube Method Tester IRBS's Avatar
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    SQUAT

    Squats:
    barx10x2sets
    155x5x2sets
    245x3
    335x1
    385x1
    435x1
    Briefs
    515x1
    565x1
    Suit
    605x1
    Full Gear
    665x1x4sets

    Abs:
    4 sets of 15

    GHRs (rear elevated 5in):
    4 sets of 10

    Reverse Hypers:
    3 sets of 10

    Solid session. All my sets were very easy, the second set with 665 was my best. I need to sit down more and shift my weight back more in the hole, but overall very solid. First Mini Cycle is over.
    Last edited by IRBS; 04-28-2012 at 09:12 AM.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  19. #44
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by IRBS View Post
    overall very solid
    No joke, very impressive bro!

  20. #45
    Cube Method Tester IRBS's Avatar
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    DEADLIFT

    Deads:
    I dont even want to write it down, worked up to around 5, then missed 2 sets

    Packed up and left.

    I could make excuses about sleep and work blah blah blah, but whatever. Live to fight another day haha. Hopefully will have a big bench day Sunday to make up for this one.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  21. #46
    Cube Method Tester IRBS's Avatar
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    BENCH

    Bench:
    Barx50
    135x8x2sets
    185x5
    225x3
    275x3
    315x2
    365x2
    405x2
    Add shirt
    3-board
    455x2
    495x1
    545x1
    2-board
    545x1
    565x1
    585x1 - fast, best shorted rep I have had in 6+ months
    605xmiss - total miss grove, mental mistake

    DB Bench:
    2 sets of 10

    Lat Pull Downs:
    5 sets of 10

    Curls:
    3 sets of 10

    Tri Push Downs:
    2 sets

    Solid session today. Felt pretty good. The 585 wa solid and very fast, the 605 I touched way too high an was handcuffed with the press. Still my best bench day post injury.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  22. #47
    Cube Method Tester IRBS's Avatar
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    SQUAT

    Squats:
    Barx20
    165x5x2sets
    255x3
    305x3
    345x1
    395x1
    435x1
    485x1
    525x1 - huge post injury PR
    Briefs
    575x1
    615x1
    665x1 - post injury PR
    705xmiss - got forward, tried to get deep and lost it in the hole

    SLDL:
    3 sets of 10

    Abs:
    3 sets of 20

    GHR back raise:
    2 sets of 15

    Very solid day. 4 months ago I was having a hard time squatting 405, so hitting the 525 with plenty left in the tank was a good confidence booster. The 665 in briefs was a very solid post injury brief only PR. The 705 was just an off set I think. Felt strong with the weight but just got forward. I squat in Olympic shoes which helps with my low back, but if you get forward in them it's game over haha. Still making progress.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  23. #48
    WBB Team Captain Coke's Avatar
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    Glad to see the post injury numbers, awesome!

  24. #49
    Cube Method Tester IRBS's Avatar
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    BENCH

    Bench
    Barx50
    135x10
    185x5
    225x5
    275x3
    3-board
    315x3
    365x3
    405x3
    455x1 - left shoulder started crapping out on me
    475xmiss - left shoulder said no

    Lat Pulldowns:
    5 sets of 10

    CS Rows:
    3 sets of 5, heavy

    Ultra CG Bench:
    3 sets of 20

    Bi's:
    3 sets of 10

    Left shoulder giving me fits. Can't wait till te new SSB gets here this week.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

  25. #50
    Cube Method Tester IRBS's Avatar
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    DEADLIFT

    Conventional Mat Pulls (bar elevated 6in):
    135x10x2sets
    225x4x2sets
    315x2
    405x2
    Briefs on
    405x2
    455x2
    495x1
    Suit:
    545x1
    575x1
    405x5x2sets

    Reverse Hypers:
    3 sets of 15

    CG Lat Pulls:
    3 sets of 10

    Wide Grip Lat Pulls:
    4 sets of 10 (2 sets forward grip, 2 reverse)

    Abs:
    2 sets of 20

    Think that was it. Pretty solid day. This is my weakest pulling position, I have a hard time getting it moving from there so it is good for me to work it. In this Deadlift wave I should hit over 6 by the last week pulling from this may setup.
    Elite Total at 275
    Deep South Barbell
    dsbb.wordpress.com

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