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. #301
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 4 - Month 1
    Workout - 1 of 3 - Saturday 11/16/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 10 Throws

    - Deadlift = 1RM 275lbs @ 75% x 5, 85% x 3, 95% x 1+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    185lbs x 5
    210lbs x 3
    235lbs x 1+ ( did 3 )

    - OH Press 5 x 5 @ 75%
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5

    - Barbell Curls 3 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull total of 100reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 11-17-2013 at 10:19 AM.

  2. #302
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 4 - Month 1
    Workout - 2 of 3 - Monday 11/19/13 = Squat / Bench Press
    C
    - Standing Long Jump = 3 sets x 5 jumps

    - Squat 5 x 5 @ 75% of 1RM 300lbs
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5

    - Bench Press = 1RM 200lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    135lbs x 5
    155lbs x 3
    170lbs x 1+ ( did 3 )

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown
    50lbs x 25
    50lbs x 20
    50lbs x 15
    Last edited by Zorachus; 11-19-2013 at 05:58 AM.

  3. #303
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 4 - Month 1
    Workout - 3 of 3 - Wednesday 11/21/13 = Deadlift / Press
    D
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 275lbs @ 5 sets x 3 @ 75%
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    190lbs x 3
    190lbs x 3
    190lbs x 3
    190lbs x 3
    190lbs x 3

    - OH Press 140lbs 1RM @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP bar x 5
    WARMUP 50lbs x 5
    95bs x 5
    105lbs x 3
    120lbs x 1+ ( did 6 )

    - Barbell Curls 3 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull total of 100reps
    20lbs x 20
    20lbs x 20
    20lbs x 20
    20lbs x 20
    20lbs x 20
    Last edited by Zorachus; 11-21-2013 at 05:46 AM.

  4. #304
    Senior Member Zorachus's Avatar
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    WEEK 5 - Month 1
    Workout - 1 of 3 - Wednesday 11/23/13 = Squat / Bench Press
    A
    - Box Jump = 3 sets x 5 jumps

    Slower movement on down lifts, and explosive movement pushing back up

    - Squat = 1RM 300lbs @ 5 x 5 @ 75%
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5

    - Bench Press 5 x 5 @ 75% ( Rest 60 seconds )
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Barbell Rows @ 60lbs - 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown
    50lbs x 25
    50lbs x 20
    50lbs x 15

  5. #305
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 5 - Month 1
    Workout - 2 of 3 - Monday 11/25/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 10 Throws

    - Deadlift = 1RM 275lbs @ 5 x 3 @ 75%
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3

    - OH Press 5 x 5 @ 75%
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5

    - Barbell Curls 3 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull total of 100reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20

  6. #306
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 5 - Month 1
    Workout - 3 of 3 - Saturday 11/28/13 = Squat / Bench Press
    C
    - Standing Long Jump = 3 sets x 5 jumps

    - Squat 5 x 5 @ 75% of 1RM 300lbs
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5
    200lbs x 5

    - Bench Press 5 x 5 @ 75% ( Rest 60 seconds )
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown
    50lbs x 25
    50lbs x 20
    50lbs x 15

  7. #307
    Senior Member Zorachus's Avatar
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    First 5 weeks is over, now to add some weight, and start another 5 weeks again

    Add weight on week 6 = 5lbs to Press and 10lbs to Squats / Deadlift

    WEEK 6;

    Squat 1RM = 310lbs
    Bench Press 1RM = 205lbs
    Deadlift 1RM = 285lbs
    OH Press 1RM = 145lbs

  8. #308
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W1 - 1 of 3 - Saturday 11/30/13 = Deadlift / Press
    D
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 70% x 3, 80% x 3, 90% x 3+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    180lbs x 3
    200lbs x 3
    230lbs x 3+ ( did 4 )

    - OH Press = 1RM 145lbs @ 5 x 5 @ 75%
    WARMUP bar x 5
    WARMUP 50lbs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-08-2013 at 01:21 PM.

  9. #309
    Senior Member Zorachus's Avatar
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    WEEK 6 - Month 2
    Workout - W1 - 2 of 3 - Wednesday 12/02/13 = Squat / Bench Press
    A
    - Box Jump = 3 sets x 5 jumps

    Slower movement on down lifts, and explosive movement pushing back up

    - Squat = 1RM 310lbs @ 70% x 3, 80% x 3, 90% x 3+
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    195lbs x 3
    225lbs x 3
    250lbs x 3+ ( did 12 )

    - Bench Press = 1RM 205lbs - 5 x 5 @ 75% ( Rest 60 seconds )
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4

    - Tricep Pushdown
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-08-2013 at 01:21 PM.

  10. #310
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W1 - 3 of 3 - Saturday 12/07/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 5 x 3 @ 75%
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3

    - OH Press = 1RM 145lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP bar x 5
    WARMUP 50lbs x 5
    90lbs x 3
    105lbs x 3
    115lbs x 3+ ( did 6 )

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-08-2013 at 01:21 PM.

  11. #311
    Senior Member Zorachus's Avatar
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    lower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W2 - 1 of 3 - Monday 12/08/13 = Squat / Bench Press
    C
    - Standing Long Jump = 3 sets x 5 jumps

    - Squat 5 x 5 @ 75% of 1RM 310lbs
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Bench Press = 1RM 205lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    130lbs x 3
    150lbs x 3
    165lbs x 3+ ( did 5 )

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown = up weight Week 11 month 3
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-09-2013 at 05:59 AM.

  12. #312
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W2 - 3 of 3 - Wednesday 12/11/13 = Deadlift / Press
    D
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 65% x 3, 75% x 3, 85% x 3+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    170lbs x 3
    190lbs x 3
    220lbs x 3+ ( did 5 )

    - OH Press = 1RM 145lbs @ 5 x 5 @ 75%
    WARMUP bar x 5
    WARMUP 50lbs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-11-2013 at 05:49 AM.

  13. #313
    Senior Member Zorachus's Avatar
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    WEEK 6 - Month 2
    Workout - W2 - 3 of 3 - Friday 12/13/13 = Squat / Bench Press
    A
    - Box Jump = 3 sets x 5 jumps

    Slower movement on down lifts, and explosive movement pushing back up

    - Squat = 1RM 310lbs @ 65% x 5, 75% x 5, 85% x 5+
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    180lbs x 5
    210lbs x 5
    240lbs x 5+ ( did 15 )

    - Bench Press = 1RM 205lbs - 5 x 5 @ 75% ( Rest 60 seconds )
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4

    - Tricep Pushdown
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-13-2013 at 05:33 PM.

  14. #314
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W3 - 2 of 3 - Sunday 12/15/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 5 x 3 @ 75%
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3

    - OH Press = 1RM 145lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP bar x 5
    WARMUP 50lbs x 5
    80lbs x 5
    100lbs x 5
    110lbs x 5+ ( did 8 )

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-18-2013 at 05:56 AM.

  15. #315
    Senior Member Zorachus's Avatar
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    lower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W3 - 1 of 3 - Wednesday 12/18/13 = Squat / Bench Press
    C
    - Standing Long Jump = 3 sets x 5 jumps

    - Squat 5 x 5 @ 75% of 1RM 310lbs
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Bench Press = 1RM 205lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    120lbs x 5
    140lbs x 5
    155lbs x 5+ ( did 8 )

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown = up weight Week 11 month 3
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-18-2013 at 05:55 AM.

  16. #316
    Senior Member Zorachus's Avatar
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    Been sick the past few days, so going to take it easy, do a 5/3/1 BBB - Deload routine for the next week.

  17. #317
    Senior Member Zorachus's Avatar
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    Workout - A
    Bench Press - Monday - 12-23-13

    - Bench Press = 205lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Dumbbell Press = 50% @ 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - T-Bar Rows 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Tricep Pushdowns 3 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    Last edited by Zorachus; 12-28-2013 at 08:02 AM.

  18. #318
    Senior Member Zorachus's Avatar
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    Workout - B
    Squat - Wednesday - 12-25-13

    - Squats = 310lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    110lbs x 5
    140lbs x 5
    170lbs x 5

    - Squat = 50% @ 5 x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 12-25-2013 at 09:59 AM.

  19. #319
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    Workout - C
    OH Press - Friday - 12-27-13

    - OH Press = 145lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    50lbs x 5
    65lbs x 5
    80lbs x 5

    - Dumbbell Press = 50% @ 5 x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Upright Rows 5 x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X F
    BW X F
    BW X F
    Last edited by Zorachus; 12-28-2013 at 06:11 PM.

  20. #320
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    Workout - D
    Deadlift - Sunday - 12-29-13

    - Deadlift = 285lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    100lbs x 5
    130lbs x 5
    160lbs x 5

    - Straight leg standing Deadlift = 5 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Bent over rows @ 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

  21. #321
    Senior Member Zorachus's Avatar
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    New Big But Boring routine starting

  22. #322
    Senior Member Zorachus's Avatar
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    Workout - A1
    Bench Press - Monday - 12-31-13

    - Bench Press = 210lbs 1RM - 65% x 5, 75% x 5, 85% x5+
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    120lbs x 5
    140lbs x 5
    160lbs x 5+ ( did 7 )

    - Dumbbell Press = 50% @ 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - T-Bar Rows 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Tricep Pushdowns 3 x 10
    60lbs x 10
    60lbs x 10
    Last edited by Zorachus; 12-31-2013 at 03:58 PM.

  23. #323
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    Workout - B1
    Squat - Thursday - 01-02-14

    - Squats = 320lbs 1RM - 65% x 5, 75% x 5, 85% x5
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    190lbs x 5
    210lbs x 5
    245lbs x 5+ ( did 8 )

    - Front Squat = 50% @ 5 x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 01-03-2014 at 06:05 AM.

  24. #324
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    Workout - C1
    OH Press - Sunday - 01-05-14

    - OH Press = 150lbs 1RM - 65% x 5, 75% x 5, 85% x5+
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    90lbs x 5
    100lbs x 5
    115lbs x 5+ ( did 7 )

    - Dumbbell Press = 50% @ 5 x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Upright Rows 5 x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X F
    BW X F
    BW X F
    Last edited by Zorachus; 01-05-2014 at 12:22 PM.

  25. #325
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    1,293
    Workout - D1
    Deadlift - Tuesday - 01-07-14

    - Deadlift = 295lbs 1RM - 65% x 5, 75% x 5, 85% x5+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    170lbs x 5
    200lbs x 5
    225lbs x 5+

    - Straight leg standing Deadlift = 5 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Bent over rows @ 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Face Pulls
    30lbs x 10
    30lbs x 10
    30lbs x 10

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