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. #276
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    09/21/13

    MONTH 6
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 Bench Press - 1rep max is 225
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    130lbs x 5
    150lbs x 5
    170lbs x 5

    - T-bar Row @ 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Bench Press @ 50% 5 x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    -Dumbbell Hammer Curls 3 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Pushups BW
    17
    14
    12
    Last edited by Zorachus; 09-24-2013 at 05:21 PM.

  2. #277
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    09/22/13

    MONTH 6
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 330
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    190lbs x 5
    220lbs x 5
    250lbs x 5

    - Front Squat - 5x10 @ 50%
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Leg Extensions - 4x15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15

  3. #278
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    09/24/13

    MONTH 6
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 OH Press - 1rep max is 170
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    100lbs x 5
    110lbs x 5
    130lbs x 5

    - Dumbbell Row 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Dumbbell Military Press 5 x 10
    35 DB x 10
    35 DB x 10
    35 DB x 10
    35 DB x 10
    35 DB x 10

    - Standing Overhead Barbell Triceps Extension 5 x 10
    20lbs x 8
    20lbs x 8
    20lbs x 8
    20lbs x 8
    20lbs x 8
    Last edited by Zorachus; 09-26-2013 at 08:06 PM.

  4. #279
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    09/26/13

    MONTH 6
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 Deadlift - 1rep max is 295
    100lbs x 5 WARMUP
    170lbs x 5
    200lbs x 5
    230lbs x 5

    - Straight-Leg Deadlift @ 40% 5 x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10

    - Lat Pulldowns - 5 x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Last edited by Zorachus; 09-26-2013 at 08:01 PM.

  5. #280
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    09/28/13

    MONTH 6
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 Bench Press - 1rep max is 225
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    140lbs x 3
    160lbs x 3
    180lbs x 3

    - T-bar Row @ 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Bench Press @ 50% 5 x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    -Dumbbell Hammer Curls 3 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Pushups BW
    17
    14
    12

  6. #281
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    09/29/13

    MONTH 6
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 330
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    210lbs x 3
    240lbs x 3
    270lbs x 3

    - Front Squat - 5x10 @ 50%
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Leg Extensions - 4x15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15

  7. #282
    Senior Member Zorachus's Avatar
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    1,237
    Tuesday - Workout C = Shoulders
    10/01/13

    MONTH 6
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 OH Press - 1rep max is 170
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    105lbs x 3
    120lbs x 3
    140lbs x 3

    - Dumbbell Row 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Dumbbell Military Press 5 x 10
    35 DB x 10
    35 DB x 10
    35 DB x 10
    35 DB x 10
    35 DB x 10

    - Standing Overhead Barbell Triceps Extension 5 x 10
    20lbs x 8
    20lbs x 8
    20lbs x 8
    20lbs x 8
    20lbs x 8

  8. #283
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    10/04/13

    MONTH 6
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 Deadlift - 1rep max is 295
    100lbs x 5 WARMUP
    185lbs x 3
    210lbs x 3
    240lbs x 3

    - Straight-Leg Deadlift @ 40% 5 x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10

    - Lat Pulldowns - 5 x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

  9. #284
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    10/05/13

    MONTH 6
    Wave3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Bench Press - 1rep max is 225
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    150lbs x 5
    170lbs x 3
    190lbs x 1

    - T-bar Row @ 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Dumbbell Bench Press @ 50% 5 x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Pushups BW
    17
    14
    12
    Last edited by Zorachus; 10-05-2013 at 11:44 AM.

  10. #285
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    10/19/13

    MONTH 7
    Wave1 - 65%x5, 75%x5,85%x5

    - 5/3/1 Bench Press - 1rep max is 230
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    135lbs x 5
    155lbs x 5
    175lbs x 5

    - T-bar Row @ 5 x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Bench Press @ 50% 5 x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Pushups BW
    17
    14
    12
    Last edited by Zorachus; 10-19-2013 at 08:11 AM.

  11. #286
    Crikey, its a 30 foot ape! Kong's Avatar
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    960
    Some good, consistent work in here. How you liking 5/3/1?
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  12. #287
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    10/20/13

    MONTH 7
    Wave1 - 65%x5, 75%x5,85%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 340
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    200lbs x 5
    230lbs x 5
    260lbs x 5

    - Front Squat - 5x10 @ 50%
    155lbs x 10
    155lbs x 10
    155lbs x 10
    155lbs x 10
    155lbs x 10

    - Leg Extensions - 4x15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15

  13. #288
    Senior Member Zorachus's Avatar
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    Trying a new 5/3/1 routine, as I am getting bored with Big But Boring LOL, as good as BBB is, I have done it too much lately.

    Beyond 5/3/1 Program 1.1
    http://www.t-nation.com/workouts/beyond-531-program-1-1

  14. #289
    Senior Member Zorachus's Avatar
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    20 week program;

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

    Dropped the 1RM max weights lower, says best to start off lighter than normal, and work up to heavier weight as the weeks months progress.

    Squat 1RM = 300lbs
    Bench Press 1RM = 200lbs
    Deadlift 1RM = 275lbs
    OH Press 1RM = 140lbs
    Last edited by Zorachus; 10-28-2013 at 07:50 PM.

  15. #290
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 1 - Month 1
    Workout - 1 of 3 - Saturday 10/26/13 = Squat / Bench Press
    A
    - Box Jump = 3 sets x 5 jumps

    - Squat @ 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 6 )

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

    - Chin Up / Pull Up = Work up to total of 50 reps
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW 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; 11-12-2013 at 08:52 PM.

  16. #291
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 1 - Month 1
    Workout - 2 of 3 - Monday 10/28/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 10 Throws

    - Deadlift = 1RM 275lbs @ 70% x 3, 80% x 3, 90% x 3+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    180lbs x 3
    200lbs x 3
    220lbs x 3+ ( did 5 )

    - 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
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 11-12-2013 at 08:51 PM.

  17. #292
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 1 - Month 1
    Workout - 3 of 3 - Wednesday 10/30/13 = Squat / Bench Press
    C
    - Standing Long Jump = 3 sets x 5 jumps

    - Bench Press = 1RM 200lbs @ 70% x 3, 80% x 3, 90% x 3+
    130lbs x 3
    150lbs x 3
    170lbs x 3+ ( did 4 )

    - 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

    - Chin Up / Pull Up = Work up to total of 50 reps
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW 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; 11-12-2013 at 08:51 PM.

  18. #293
    Senior Member
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    Nice work brutha!

  19. #294
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 2 - Month 1
    Workout - 1 of 3 - Saturday 11/02/13 = 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 @ 70% x 3, 80% x 3, 90% x 3
    WARMUP 50lbs x 5
    90bs x 3
    100lbs x 3
    110lbs x 3+ ( did 7 )

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

    - Face Pull total of 100reps
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20
    Last edited by Zorachus; 11-12-2013 at 08:49 PM.

  20. #295
    Senior Member Zorachus's Avatar
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    WEEK 2 - Month 1
    Workout - 2 of 3 - Monday 11/04/13 = 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 @ 65% x 5, 75% x 5, 85% x 5+
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    175lbs x 5
    200lbs x 5
    225lbs x 5+ ( did 15 )

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

    - Chin Up / Pull Up = Work up to total of 50 reps
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW 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; 11-12-2013 at 08:49 PM.

  21. #296
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 2 - Month 1
    Workout - 3 of 3 - Monday 11/06/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 10 Throws

    - Deadlift = 1RM 275lbs @ 65% x 3, 75% x 3, 85% x 3+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    160lbs x 3
    190lbs x 3
    210lbs x 3+ ( did 5 )

    - 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
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20
    50lbs x 20
    Last edited by Zorachus; 11-12-2013 at 08:48 PM.

  22. #297
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 3 - Month 1
    Workout - 1 of 3 - Wednesday 11/09/13 = 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 @ 65% x 5, 75% x 5, 85% x 5+
    115lbs x 5
    135lbs x 5
    155lbs x 5+ ( did 7 )

    - Lat Pull Downs 5 x 10 @ 70lbs = Fast pull, then pause at neck 1sec, then slow retraction
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown
    50lbs x 25
    50lbs x 20
    50lbs x 15
    Last edited by Zorachus; 11-12-2013 at 08:48 PM.

  23. #298
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 3 - Month 1
    Workout - 2 of 3 - Monday 11/11/13 = 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 @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP bar x 5
    WARMUP 50lbs x 5
    80bs x 5
    95lbs x 5
    105lbs x 5+ ( did 8 )

    - 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; 11-12-2013 at 08:48 PM.

  24. #299
    Senior Member Zorachus's Avatar
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    These workouts look easy and quick on paper, but they are actually pretty rough, and kick my butt in a good way

  25. #300
    Senior Member Zorachus's Avatar
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    WEEK 3 - Month 1
    Workout - 3 of 3 - Wednesday 11/13/13 = Squat / Bench Press
    A
    - Box Jump = 3 sets x 5 jumps

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

    - Squat = 1RM 300lbs @ 75% x 5, 85% x 3, 95% x 1+
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    200lbs x 5
    230lbs x 3
    255lbs x 1+ ( did 10 )

    - 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
    Last edited by Zorachus; 11-13-2013 at 06:05 AM.

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