The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 4 of 15 FirstFirst ... 2345614 ... LastLast
Results 76 to 100 of 371
  1. #76
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Sunday -Squats
    08/12/12

    MONTH 3 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
    110lbs x 5 @ 40%= warmup
    195lbs x 3
    225lbs x 3
    250lbs x 3

    -Deadlift = 5 x 8
    100lbs x 8 @ 40%
    120lbs x 8 @ 50%
    145lbs x 8 @ 60%
    170lbs x 8 @ 70%

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  2. #77
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Tuesday - Military Press
    08/14/12

    MONTH 3 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5
    60lbs x 5 warmup @ 40%
    110lbs x 5
    125lbs x 3
    140lbs x 1

    - Bench Press; 5 x 10
    85lbs x 10 @ 40%
    105lbs x 10 @ 50%
    125lbs x 10 @ 60%
    145lbs x 6+2+2 @ 70%

    - Lat Pulldown's 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Curls 3 x 10
    20lbs x 10
    25lbs x 10
    30lbs x 10

  3. #78
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    This three month program is almost finished, will go onto the Bodybuilding 5/3/1 routine next;

    http://www.bodybuildingprogram.net/j...ilding-workout

  4. #79
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Saturday -Deadlift
    08/18/12

    MONTH 3 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - Deadlift - 1rep max is 270
    Bar x 5
    100lbs x 5 warmup @ 40%
    180lbs x 5
    205lbs x 3
    230lbs x 1

    - Squats 5 x 10
    105lbs x 10 @ 40%
    135lbs x 10 @ 50%
    135lbs x 10 @ 50%
    160lbs x 10 @ 60%
    190lbs x 10 @ 70%

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10
    Last edited by Zorachus; 08-18-2012 at 02:11 PM.

  5. #80
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Monday -Bench Press
    08/20/12

    MONTH 3 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Bench Press - 1rep max is 230
    Bar x 5
    85lbs x 5 warmup @ 40%
    155lbs x 5
    175lbs x 3
    195lbs x 1

    - Military Barbell Press; 5 x 10
    60lbs x 10 @ 40%
    75lbs x 10 @ 50%
    75lbs x 10 @ 50%
    90lbs x 10 @ 60%
    105lbs x 6+2+2 @ 70%

    - Dumbbell Rows; 5 x 10 @ 50%
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Tricep push downs; 3 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10

  6. #81
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    The Assistance lifts at 60% and 70% are brutal.

  7. #82
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Tuesday -Squats
    08/21/12

    MONTH 3 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
    110lbs x 5 @ 40%= warmup
    210lbs x 5
    240lbs x 3
    265lbs x 1

    -Deadlift = 5 x 8
    100lbs x 8 @ 40%
    120lbs x 8 @ 50%
    145lbs x 8 @ 60%
    170lbs x 8 @ 70%

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  8. #83
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Done with the 3-Month Challenge, that last month was a killer. Now time for a Bodybuilder 5/3/1

  9. #84
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Monday - Workout A = Shoulders
    08/27/12

    MONTH 1 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 OH Press - 1rep max is 155
    Bar x 5
    60lbs x 5 warmup @ 40%
    90lbs x 5
    105lbs x 5
    120lbs x 5+ ( did 7 )

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    10lbs x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Zorachus; 08-29-2012 at 07:13 PM.

  10. #85
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Wednesday -Workout B = Back
    08/29/12

    MONTH 1 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 275
    Bar x 5
    100lbs x 5 warmup @ 40%
    160lbs x 5
    185lbs x 5
    210lbs x 5+ ( did 7 )

    - Bent Over Rows - Up weight Month 2
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Lat Pulldowns - Up weight Month 2
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Hanging Leg Raises
    4 x 10
    Last edited by Zorachus; 09-03-2012 at 05:23 PM.

  11. #86
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Friday -Workout C = Chest
    08/31/12

    MONTH 1 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 235
    Bar x 5
    90lbs x 5 warmup @ 40%
    140lbs x 5
    160lbs x 5
    180lbs x 5+ ( did 8 )

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 2
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 09-03-2012 at 05:23 PM.

  12. #87
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Monday -Workout D = Legs
    09/03/12

    MONTH 1 = Bodybuilder Assistance
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 315
    110lbs x 5 @ 40%= warmup
    185lbs x 5
    215lbs x 5
    240lbs x 5+ ( did 10 )

    -Leg Curls 5 x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15

    -Leg Extensions 4 x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Ab Wheel 4 x 12
    Last edited by Zorachus; 09-03-2012 at 05:23 PM.

  13. #88
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Wednesday - Workout A = Shoulders
    09/05/12

    MONTH 1 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 155
    Bar x 5
    60lbs x 5 warmup @ 40%
    100lbs x 3
    110lbs x 3
    125lbs x 3+ ( did 5 )

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    10lbs x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Zorachus; 09-06-2012 at 08:08 PM.

  14. #89
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Saturday -Workout B = Back
    09/08/12

    MONTH 1 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Deadlift - 1rep max is 275
    Bar x 5
    100lbs x 5 warmup @ 40%
    175lbs x 3
    200lbs x 3
    220lbs x 3+

    - Bent Over Rows - Up weight Month 2
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Lat Pulldowns - Up weight Month 2
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Hanging Leg Raises
    4 x 10

  15. #90
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Sunday -Workout C = Chest
    09/09/12

    MONTH 1 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 235
    Bar x 5
    90lbs x 5 warmup @ 40%
    150lbs x 3
    170lbs x 3
    190lbs x 3+ ( did 5 )

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 2
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 09-09-2012 at 10:36 AM.

  16. #91
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Wednesday -Workout D = Legs
    09/12/12

    MONTH 1 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 315
    110lbs x 5 @ 40%= warmup
    200lbs x 3
    225lbs x 3
    255lbs x 3+ ( did 6 )

    -Leg Curls 5 x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15

    -Leg Extensions 4 x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Ab Wheel 4 x 12
    Last edited by Zorachus; 09-12-2012 at 03:58 PM.

  17. #92
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Thursday - Workout A = Shoulders
    09/13/12

    MONTH 1 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 155
    Bar x 5
    60lbs x 5 warmup @ 40%
    105lbs x 5
    120lbs x 3
    130lbs x 1+ ( did 4 )

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    10lbs x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Zorachus; 09-13-2012 at 07:55 PM.

  18. #93
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Friday -Workout B = Back
    09/21/12

    MONTH 1 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Deadlift - 1rep max is 275
    Bar x 5
    100lbs x 5 warmup @ 40%
    185lbs x 5
    210lbs x 3
    235lbs x 1+ ( did 3 )

    - Bent Over Rows - Up weight Month 2
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Lat Pulldowns - Up weight Month 2
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Hanging Leg Raises
    4 x 10
    Last edited by Zorachus; 09-21-2012 at 06:38 PM.

  19. #94
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Saturday -Workout C = Chest
    09/22/12

    MONTH 1 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Bench Press - 1rep max is 235
    Bar x 5
    90lbs x 5 warmup @ 40%
    160lbs x 5
    180lbs x 3
    200lbs x 1+ ( did 3 )

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 2
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 09-22-2012 at 07:43 PM.

  20. #95
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    DELOAD time, just got back from Disney World family vacation.

  21. #96
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Friday -Workout D = Legs
    09/28/12

    MONTH 1 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 315

    115lbs x 5
    140lbs x 5
    170lbs x 5

    -Leg Curls 5 x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15

    -Leg Extensions 4 x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Ab Wheel 4 x 12
    Last edited by Zorachus; 09-29-2012 at 08:13 AM.

  22. #97
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Saturday - Workout A = Shoulders
    09/29/12

    MONTH 1 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 OH Press - 1rep max is 155
    Bar x 5

    60lbs x 5
    70lbs x 5
    90lbs x 5

    - Dumbbell Military Press = 4 x 12 @ 50%
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    10lbs x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12

  23. #98
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Sunday -Workout B = Back
    09/30/12

    MONTH 1 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Deadlift - 1rep max is 275
    Bar x 5

    100lbs x 5
    130lbs x 5
    150lbs x 5

    - Bent Over Rows - Up weight Month 2
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Lat Pulldowns - Up weight Month 2
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Hanging Leg Raises
    4 x 10

  24. #99
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Wednesday -Workout C = Chest
    10/03/12

    MONTH 1 = Bodybuilder Assistance
    Wave4 - DELOAD - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Bench Press - 1rep max is 235
    Bar x 5

    100lbs x 5
    110lbs x 5
    130lbs x 5

    - Dumbbell Flyes = 4 x 12 - Up weight Month 2
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Tricep Pushdowns = 5 x 20 - - Up weight Month 2
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20

    - Pushups weighted
    1 x 15
    1 x 12
    1 x 10
    1 x 8

  25. #100
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,293
    Saturday -Workout D = Legs
    10/06/12

    MONTH 1 = Bodybuilder Assistance
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 315

    115lbs x 5
    140lbs x 5
    170lbs x 5

    -Leg Curls 5 x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15

    -Leg Extensions 4 x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12

    - Ab Wheel 4 x 12

Similar Threads

  1. Wendler 5/3/1 "Boring but Big" question.
    By manowar669 in forum Powerlifting and Strength Training
    Replies: 5
    Last Post: 07-14-2011, 01:47 PM
  2. Replies: 0
    Last Post: 07-07-2008, 05:58 PM
  3. Replies: 28
    Last Post: 03-17-2004, 09:18 PM
  4. Replies: 17
    Last Post: 03-17-2002, 01:29 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •