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. #1
    Get Some! KoSh's Avatar
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    KoSh: The Cube, Hopefully it's not a Rubix...

    I haven't been around in awhile. I doubt any of you even remember me. Even though I haven't been here, I've still been lifting. I've been keeping a physical log, but I find the internet forum is a great place to put things as its easily accessible.

    I purchased "The Cube Method" and I have to say, it looks like a lot of fun. I'll spare you some of the details, and I deviated slightly on some of the assistance stuff.

    I also severely cut down my maxes and THEN took 95% of those to use as my working maxes. I like working with heavy weights, but still submaximal. Helps with confidence for hitting big PRs later and I've had a lot of problems with injuries, so cutting down on the actual max should help me out a bit in that regard.

    Format
    Four Days a Week

    Starting Statistics:
    5-8
    210 pounds

    Working Maxes: (Again, these are cut down first and THEN reduced to 95%)
    Bench: 290
    Incline: 230
    Floor: 260
    Squat: 365
    DL: 400
    Deficit: 385
    BO Rows: 220
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

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  3. #2
    Get Some! KoSh's Avatar
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    Cycle 1, Week 1, Day 1

    BODY DAY:
    1) Military Press: 3x10 (95#x10, 115#x10, 125#x10) - 125 was a good battle, but overall these were fairly easy.
    2) Klokov Press: 3x5 (95#x5,5,5) - The Russians know how to have a good time.
    3) Nautilus Standing Shrug: 3x10 (180#x10,10,10) - Paused these for three at the top.
    4) Seated Pushdown Tris: 3x10 (150#x10,10,10) - Easy work, extra tri session here
    5) 3-Way Shoulder Raises: 3x10 each way (10#x10,10,10) Easy.
    6) Nautilus Seated Row: 3x10 (90#x10,10,10) - Just a little extra, light back work.

    Good day, good start.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  4. #3
    Get Some! KoSh's Avatar
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    Cycle 1, Week 1, Day 2

    HEAVY DEADS DAY

    1) Deficit Deads (4" deficit): 80% of WM (315) 5 sets of 2 reps - These were fun. Haven't done a deficit in awhile. Exciting.
    2) Good Mornings: 2x15 (95#x15,15) - Got REAL deep and got a good stretch. Light weight but great burn.
    3) Standing T-Bar Rows: 3x15 (70#x15,15,15) - Light, but these burned. Focused on form.
    4) Nautilus Lat Pulldown: 3x15 (90#x15,15,15)
    5) DB Bicep Curls: 3x15 (20x15,15,15) - Light weight, good burn. Explosive concentric, three second eccentric)
    6) Seated Nautiulus High Bicep Curl: 3x15 (30#x15,15,15) -These sucked.
    7) Nautilus Ab Machine: 4x20 (80#x20,20,20,20)
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  5. #4
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by KoSh View Post
    I doubt any of you even remember me.
    wtf, lol...glad to see you dude, welcome back.

    Good luck with everything!

  6. #5
    Get Some! KoSh's Avatar
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    Cycle 1 Week 1 Day 3

    EXPLOSIVE BENCH DAY:

    1) Floor Press : 60% of WM (155) 8 sets of 3 reps - I rested 15 seconds between each set and performed each set explosively.
    2) Bench Press: 70% of WM (205) 2 sets of 10 reps - Focused on form. Got these done.
    3) Flat Flyes: 3x12 (50#x12,12,12) - These were a good battle.
    4) Tricep Pushdown (V-Bar): 3x20 (90#x20,20,20) - Easy, but felt a nice burn on last ten reps or so.
    5) Incline Elbows Out Tricep Extensions: 3x10 (35#x10,10,10)
    6) Rope Tricep Pulldowns: 50 Total Reps (110#x20,15,10,5)

    I still have the volume quite high, but I can tell I'll be cutting down slightly on some of the volume. But I love training with a good amount of reps after the main lift. We'll see how I respond in training.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  7. #6
    Get Some! KoSh's Avatar
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    Cycle 1 Week 1 Day 4

    REPETITION SQUAT DAY:

    1) Squat: 70% of WM (255) 1 set of 8 reps - Easy work, but I did a lot of volume for warmups, so these burned.
    2) Leg Press: 2x3 (670#x3, 760#x3) - Felt good, was explosive.
    3) Laying Leg Curls: 3x8 (130#x8,8,8)
    4) Seated Nautilus Calf Raises: 3x8 (180#x8,8,8)
    5) Weighted Abdominals: 3x8 (70#x8,8,8)

    Good first week!
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  8. #7
    Get Some! KoSh's Avatar
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    Cycle 1 Week 2 Day 1

    BODY DAY

    1) Military Press: 3x8 (135#x8,8,8)
    2) Klokov Press: 3x4 (105#x4,4,4)
    3) Smith High Pulls: 3x8 (95#x8, 115#x8, 125#x8)
    4) Seated Chest Press: 3x10 (90#x10,10,10)
    5) Pull Ups: 3x5 (BWx5,5,5)
    6) Seated Nautilus Bicep Curls: 3x10 (65#x10,10,10)
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  9. #8
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by KoSh View Post
    Good first week!
    No joke, all is well bro.

  10. #9
    Get Some! KoSh's Avatar
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    Quote Originally Posted by Coke View Post
    No joke, all is well bro.
    Thanks, Coke. Still giving props... You rock man.

    Cycle 1 Week 2 Day 2

    EXPLOSIVE SQUAT DAY:

    1) Squat: 60% of WM (225) 8x3 - 15 second rest period between sets. I never thought 225 would burn while squatting. It did. Those 15 second rests were no joke.
    2)Leg Press: 2x15 (200#x15,15) Really light. Let the weight settle with knees buried then exploded up. Good burn, but light.
    3) Leg Curls: 3x15 (85# 15,15,15)
    4) Leg Press Calf Raise: 3x12 (400#x12,12,12)
    5) Nautilus Abs: 50 reps (95#x20,15,15)

    Good day. Did some cardio too. Gotta get used to the volume, but once I do that I should get the weights used settled correctly. So far, enjoying this.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  11. #10
    Get Some! KoSh's Avatar
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    Cycle 1 Week 2 Day 3

    REPETITION DEADLIFT DAY:

    1) Bent Over Rows 70% of WM (155) 1x8 - WAY too easy. Cut down this weight entirely too much. Oh, and yes, it's deadlift day, but on rep day, it goes to BO Rows. Big fan.
    2) Good Mornings: 2x3 (185#x3,3) - Easy, yet felt strong.
    3) Lat Pulldown: 3x5 (170#x5,5,5)
    4) DB Bicep Curls w/ Fat Gripz: 3x8 (30#x8,8,8) - First time using Fat Gripz. LOVED it. Arms were on fire, and 30# isn't anything difficult
    5) Nautilus High Bicep Curl: 3x8 (40#x8,8,8)
    6) Sit Ups: 3x8

    BO Rows were too light. Didn't feel much of anything with those. But overall another good day.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

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