The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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. #201
    Senior Member Zorachus's Avatar
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    Wednesday - Workout C = Shoulders
    05/29/13

    MONTH 1
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 1 Accessories @ 50%

    - 5/3/1 OH Press - 1rep max is 145
    50lbs x 5 = WARMUP
    50lbs x 5
    65lbs x 5
    80lbs x 5

    - Bench Press 5 x 10 @ 50%
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Chinup's 5 x 10 (5 x 7)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    -Barbell Curls 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10

  2. #202
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    05/30/13

    MONTH 1
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 1 Accessories @ 50%

    - 5/3/1 Deadlift - 1rep max is 245
    Bar x 5
    100lbs x 5
    120lbs x 5
    140lbs x 5

    - Squats 5 x 10 @ 50%
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10

    - Ab Wheel
    5 X 10-20

  3. #203
    Senior Member Zorachus's Avatar
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    Month 2 = 60% Assistance

  4. #204
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    06/01/13

    MONTH 2
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 2 Accessories @ 60%

    - 5/3/1 Bench Press - 1rep max is 205
    Bar x 5
    120lbs x 5
    140lbs x 5
    160lbs x 5

    - Military/OH Press 5 x 10 @ 60% Month-2
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
    60lbs x 10
    60lbs x 10
    60lbs x 10
    Last edited by Zorachus; 05-31-2013 at 10:53 PM.

  5. #205
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    06/02/13

    MONTH 2
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 2 Accessories @ 60%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    100lbs WARMUP
    170lbs x 5
    200lbs x 5
    230lbs x 5

    - Deadlift 5 x 10 @ 50% Month 2
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  6. #206
    Senior Member Zorachus's Avatar
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    Wednesday - Workout C = Shoulders
    06/05/13

    MONTH 2
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 2 Accessories @ 60%

    - 5/3/1 OH Press - 1rep max is 150
    50lbs x 5 = WARMUP
    90lbs x 5
    100lbs x 5
    110lbs x 5

    - Bench Press 5 x 10 @ 60% Month-2
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10

    - Chinup's 5 x 10 (5 x 8)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    -Barbell Curls 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10

  7. #207
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    06/06/13

    MONTH 2
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 2 Accessories @ 60%

    - 5/3/1 Deadlift - 1rep max is 255
    100lbs x 5 WARMUP
    150lbs x 5
    170lbs x 5
    190lbs x 5

    - Squats 5 x 10 @ 60% Month-2
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Ab Wheel
    5 X 10-20

  8. #208
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    06/08/13

    MONTH 2
    Wave2 - 70%x3, 80%x3, 90%x3
    Month 2 Accessories @ 60%

    - 5/3/1 Bench Press - 1rep max is 205
    Bar x 5
    130lbs x 3
    150lbs x 3
    170lbs x 3

    - Military/OH Press 5 x 10 @ 60% Month-2
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 3 - 50lbs
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 3 - 70lbs
    60lbs x 10
    60lbs x 10
    60lbs x 10
    Last edited by Zorachus; 06-08-2013 at 11:10 AM.

  9. #209
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    06/09/13

    MONTH 2
    Wave2 - 70%x3, 80%x3, 90%x3
    Month 2 Accessories @ 60%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    100lbs WARMUP
    180lbs x 3
    210lbs x 3
    235lbs x 3

    - Deadlift 5 x 10 @ 50% Month 2
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 06-10-2013 at 06:57 PM.

  10. #210
    Senior Member Zorachus's Avatar
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    Wednesday - Workout C = Shoulders
    06/12/13

    MONTH 2
    Wave2 - 70%x3, 80%x3, 90%x3
    Month 2 Accessories @ 60%

    - 5/3/1 OH Press - 1rep max is 150
    50lbs x 5 = WARMUP
    100lbs x 3
    110lbs x 3
    120lbs x 3

    - Bench Press 5 x 10 @ 60% Month-2
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10

    - Chinup's 5 x 10 (5 x 8)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    -Barbell Curls 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10

  11. #211
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    06/15/13

    MONTH 2
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 2 Accessories @ 60%

    - 5/3/1 Bench Press - 1rep max is 205
    Bar x 5
    140lbs x 5
    160lbs x 3
    175lbs x 1

    - Military/OH Press 5 x 10 @ 60% Month-2
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 3 - 50lbs
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 3 - 70lbs
    60lbs x 10
    60lbs x 10
    60lbs x 10

  12. #212
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    06/16/13

    MONTH 2
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 2 Accessories @ 60%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    100lbs WARMUP
    190lbs x 5
    220lbs x 3
    250lbs x 1

    - Deadlift 5 x 10 @ 60% Month 2
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  13. #213
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    06/18/13

    MONTH 2
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 2 Accessories @ 60%

    - 5/3/1 OH Press - 1rep max is 150
    50lbs x 5 = WARMUP
    100lbs x 5
    115lbs x 3
    130lbs x 1

    - Bench Press 5 x 10 @ 60% Month-2
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10

    - Chinup's 5 x 10 (5 x 8)
    BW x 8
    BW x 7
    BW x 6
    BW x 5
    BW x 5

    -Barbell Curls 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 06-20-2013 at 05:19 PM.

  14. #214
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    06/20/13

    MONTH 2
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 2 Accessories @ 60%

    - 5/3/1 Deadlift - 1rep max is 255
    100lbs x 5 WARMUP
    170lbs x 5
    200lbs x 3
    220lbs x 1

    - Squats 5 x 10 @ 60% Month-2
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Ab Wheel
    5 X 10-20

  15. #215
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    06/22/13

    MONTH 2
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 2 Accessories @ 60%

    - 5/3/1 Bench Press - 1rep max is 205
    Bar x 5
    70lbs x 5
    90lbs x 5
    110lbs x 5

    - Military/OH Press 5 x 10 - DELOAD - @ 50% Month-2
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 3 - 50lbs
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 3 - 70lbs
    60lbs x 10
    60lbs x 10
    60lbs x 10

  16. #216
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    Looks like you are kicking that challenges a**!

  17. #217
    Wannabebig New Member
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    I'll be following along daily. I just started this routine yesterday. Any tips or recommendations? After I do my core 5/3/1 exercise (1st one of the workout) I feel like the weights are so light for the rest of the workout (at 50%, 60%, 70%). Let me know if you felt the same way when you started and were you still able to make solid size gains (not just strength).

    Off to do deadlift day....

  18. #218
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by pitching101 View Post
    I'll be following along daily. I just started this routine yesterday. Any tips or recommendations? After I do my core 5/3/1 exercise (1st one of the workout) I feel like the weights are so light for the rest of the workout (at 50%, 60%, 70%). Let me know if you felt the same way when you started and were you still able to make solid size gains (not just strength).

    Off to do deadlift day....
    Assistance @ 50% 5 x 10 is pretty easy. Then Month-2 @ 60% is tougher, but doable, but Month-3 doing 5x10 @ 70% is brutal, it's the 4th and 5th sets doing 10 reps each set @ 70% is pretty tough.

    I just tried something different on my DELOAD week, from an old routine, doing Assistance in the "Omega" style, high reps. 1st set 20 reps @ 40% ... 2nd set 15 reps @ 50% ... 3rd set 12 reps @ 60% ... 4th set 8 reps @ 70%. But make sure, do very slow and controlled reps on all of them, that gave me a very nice pump and great Assistance workout.
    Last edited by Zorachus; 06-22-2013 at 02:16 PM.

  19. #219
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    06/23/13

    MONTH 2
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 2 Accessories @ 60%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    100lbs WARMUP
    150lbs x 5
    180lbs x 5
    210lbs x 5

    - Deadlift 5 x 10 @ 60% Month 2
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  20. #220
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    06/25/13

    MONTH 2
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 2 Accessories @ 60%

    - 5/3/1 OH Press - 1rep max is 150
    50lbs x 5 = WARMUP
    60lbs x 5
    70lbs x 5
    80lbs x 5

    - Dumbbell Miltary Press 4 x 12
    30 DB x 12
    30 DB x 12
    30 DB x 12
    30 DB x 12

    - Side Laterals 4 x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    -Barbell Curls 4 x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Zorachus; 06-25-2013 at 07:33 PM.

  21. #221
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    06/27/13

    MONTH 2
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 2 Accessories @ 60%

    - 5/3/1 Deadlift - 1rep max is 255
    100lbs x 5 WARMUP
    100lbs x 5
    120lbs x 5
    140lbs x 5

    - Bent Over Rows – 4 x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12

    - Lat Pulldowns - 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Hanging Leg Raises – 4 x12

  22. #222
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    06/29/13

    MONTH 3
    Wave1- 65%x5, 75%x5, 85%x5

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    120lbs x 5
    140lbs x 5
    160lbs x 5 ( did 7 )

    - Dumbbell Bench Press - 4 x 10
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 10

    - DB Flyes – 4 x12
    15lbs x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    -Tricep Pushdowns 5 x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8
    Last edited by Zorachus; 07-04-2013 at 08:53 AM.

  23. #223
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    06/30/13

    MONTH 3
    Wave1- 65%x5, 75%x5, 85%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
    100lbs WARMUP
    170lbs x 5
    200lbs x 5
    230lbs x 5 ( did 10 )

    - Front Squat - 4x12 @ 50%
    135lbs x 12
    135lbs x 12
    135lbs x 12
    135lbs x 12

    - Leg Curls 5x15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15

    - Leg Extensions - 4x12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    Last edited by Zorachus; 07-04-2013 at 08:53 AM.

  24. #224
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    07/01/13

    MONTH 3
    Wave1- 65%x5, 75%x5, 85%x5

    - 5/3/1 OH Press - 1rep max is 155
    50lbs x 5 = WARMUP
    90lbs x 5
    105lbs x 5
    120lbs x 5 ( did 6 )

    - Dumbbell Miltary Press 4 x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12

    - Side Laterals 4 x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    15lbs x 8+4

    -Barbell Curls 4 x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    50lbs x 8+4
    Last edited by Zorachus; 07-04-2013 at 08:52 AM.

  25. #225
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    07/04/13

    MONTH 3
    Wave1- 65%x5, 75%x5, 85%x5

    - 5/3/1 Deadlift - 1rep max is 265
    100lbs x 5 WARMUP
    150lbs x 5
    180lbs x 5
    200lbs x 5 ( did 7 )

    - Bent Over Rows – 4 x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12

    - Lat Pulldowns - 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Hanging Leg Raises – 4 x12
    Last edited by Zorachus; 07-04-2013 at 08:52 AM.

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