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

Its 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
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    MaxEffort's Powerlifting Log

    Hey guys, decided to start a log here. I am 21 years old and have been training powerlifting since Jan. 2007. at around 145lbs with a 250 squat, 250 bench, and 330 dead. I competed in my first meet Sept. 2007 in the 148 weight class. In the past 4 meets I have been in the 165 division but I took a year off to put on some size and strength to compete in the 181 division. I've always lifted raw but I decided to start competing in powerlifting gear this year.

    Stats:
    5'6 191 lbs 12-14% body fat (currently leaning out)
    best squat: 535 X 2 with briefs,belt,wraps
    best raw bench: 380 X 1 with wrist wraps
    best raw dead: 570 X 1 with belt

    my goal for this year is to compete in a geared meet in the 181 division. I was looking at the SPF federation and see that they have pro total qualifications. I would like to get a pro total in a SPF meet in the near future.

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  3. #2
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    Tuesday: 1/11/11 ME squat/dead

    pull ups: (suck at these lol)
    BW + 20lbs X 9
    BW X 14

    Squat:
    bar X 10
    145 X 8
    235 X 5
    325 X 3
    add inzer power pants
    415 X 1
    465 X 2
    add knee wraps
    505 X 2
    535 X 2 (20lb PR)

    Deads w/ short light bands:
    315 X 3 X 4 sets

    Decline abs w/ mini
    3 X 12

    The only gear I have so far is briefs. I've been researching a lot about it and I'm pretty sure I'm going with Titan's suits for single ply. I've heard its more of beginner gear like the F6 shirt and it can break me in to heavier stuff.
    Last edited by MaxEffort; 01-12-2011 at 12:11 PM.

  4. #3
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    Wednesday: 1/12/11 ME bench

    2 board press:
    275 X 3
    315 X 2
    355 X 1
    375 X 1
    395 X 1 (50lb PR)

    Paused bench:
    275 X 3
    295 X 3
    315 X 3

    2 board drop set:
    275 X 14

    upright rows and rope push downs

    Haven't done 2 board as a ME movement in about a year and I probably left about 10-15lbs in the tank. I need to start working on my paused benches because that is my weakness in competitions due to pausing form.

  5. #4
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    Friday: 1/14/11 Accessory Day

    BB row:
    245 X 9
    185 X 18

    Rest pause fat bar curls and leg curls

    abs and calf raises

  6. #5
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    Saturday: 1/15/11 DE bench

    Fat bar speed bench (straight weight)
    205 X 3 X 3 w/ close grip (index finger on smooth)
    225 X 3 X 3 w/ medium grip (thumbs from smooth)
    245 X 3 X 3 w/ competition grip (pinky on rings)

    Fat bar incline bench: (major weakness)
    175 X 8
    195 X 8
    210 X 8

    Band pushdowns and face pulls

    Bar speed has improved. I may be doing a raw meet at the end of April or in the summer; I haven't decided yet.

  7. #6
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    Monday: 1/17/11 ME squat/dead

    dead:
    135 X 10
    225 X 5
    315 X 3
    405 X 1
    Add belt
    455 X 1
    495 X 1
    545 X 1
    570 X 0

    Squat:
    375 X 3 X 3

    pull ups:
    bw +25lbs X 10, bw X 11

    haven't been able to pull over 500 in about 8 months so this wasn't too bad. I need to find my groove for deads again.

  8. #7
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    Wednesday: 1/19/11 ME bench

    Floor press:
    225 X 3
    275 X 2
    315 X 1
    345 X 1
    360 X 1 (had about 10lbs left in the tank)

    drop set: 225 X 17

    4 board press:
    365 X 3
    385 X 3
    405 X 3

    upright rows and rope push downs

    Haven't done floor press in about 5 years and it really worked my triceps and shoulders! Goal for this is 405

  9. #8
    Moderator Off Road's Avatar
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    Good numbers.
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    Off Road Journal

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  10. #9
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    Thanks Off Road

    Thursday: 1/20/11 Accessory day
    BB row:
    245 X 11
    195 X 15

    cable curls, abs, and calf raises

    Today was pretty hard those 4 board presses really took a toll on me

  11. #10
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    Saturday: 1/22/11 DE bench

    Speed Bench:
    185 X 5 X 2 Close grip
    205 X 5 X 2 Medium grip
    225 X 5 X 2 Competition grip

    Fat bar incline press:
    175 X 8
    195 X 8
    215 X 8

    Face pulls, band push downs

  12. #11
    Senior Member thatNUCKOLSkid's Avatar
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    dude! good numbers! keep up the good work!
    21 years old, 242 pounds
    current: 750 squat, 445 bench, 725 deadlift
    goals: Total 2000+ raw in the next 18 months

  13. #12
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    Thank you, I still got a long road ahead of me!

    Monday: 1/24/11 ME squat/dead

    Pull ups:
    BW +25lbs X 5 X 5

    3 in Deficient Deads:
    315 X 3
    405 X 3
    435 X 3

    Rest pause DB curls

    abs

    Deads were hard today, never done them standing on blocks. Hopefully this will help my dead

  14. #13
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    Wednesday: 1/26/11 ME bench

    Bench:
    315 X 1
    350 X 1
    385 X 1 (5lb PR!)

    245 X 15

    3 board press:
    345 X 3
    385 X 3 (10lb PR)

    upright rows and push downs

    Only 20 more pounds till 4 plates, that has been a goal for me since I ever touched a weight. I'm going to start incorporating dead benches and more band work in my routine and will test again in a couple months

  15. #14
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    Saturday: 1/29/11 ME squat/dead

    Squats:
    315 X 3
    add briefs, belt
    415 X 2
    505 X 2 (very shaky w/o knee wraps, will wear them on this set next time)
    add knee wraps
    555 X 2 (20lbs PR) (second rep was not at parallel)

    Chest supported rows, abs

    never had that much weight on my back and it felt like it. I think im going to go back down to lighter weight and some more assistance work to help some weaknesses

    weight was 188.2 depleted(+0.2lbs since 6 weeks ago) and 190 carbed up (-1.4lbs since 6 weeks ago)
    waist was 33 in (-1.5in since 6 weeks ago)

    I've been recomping a little bit and the goal is to be 180lbs with a 30 in waist; no lower since that will hurt my lifts. Its a happy medium between leaness and not losing any strength.

    Last year my highest off season weight was 176 with a 32.5 in waist and I got down to 159 with a 28.5 in waist during spring break so its an improvement.
    Last edited by MaxEffort; 01-30-2011 at 09:16 AM.

  16. #15
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    Monday: 1/31/11 ME bench

    2 Board press:
    365 X 1
    385 X 1
    405 X 1 (10 lb PR)

    Cable rows, upright rows, band push downs with mini's

  17. #16
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    Wednesday: 2/2/11 ME dead

    Deads:
    455 X 2
    455 X 2
    455 X 2
    455 X 2

    pull thrus: 2 x 15
    abs: 3 x 12

    I'm going to experiment with peaking my squats and deads for March to see if it can work for my meet at the end of April. I was thinking along of lines of

    week 1: 5 x 4 @ 70%
    week 2: 4 x 4 @ 75%
    week 3: 4 x 2 @ 80%
    week 4: 4 x 1 @ 85%
    week 5: 3 x 1 @ 90%
    week 6: 2 x 1 @ 95%
    week 7: meet

    I'm playing with percentages but I need to find the right cycle that can help me peak for a meet. When I'm not training for a meet I would do lifts that hit weak spots in the squat, bench, and dead.

  18. #17
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    Thursday: 2/3/11 DE bench

    Bench w/ short monster mini's (around 85lbs at the top):

    145 x 3 x 3 close grip
    165 x 3 x 3 med grip
    185 x 3 x 3 comp grip

    Close grip 4 board press w/ short monster mini's:

    225 x 5
    250 x 5
    275 x 5 (this felt so heavy with the band tension)

    Seated press and chest supported rows

  19. #18
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    Saturday: 2/5/11 ME squat

    Squats (belt, knee wraps):
    465 x 2
    465 x 2
    465 x 2

    lat pull downs 3 x 12
    band abs 3 x 15

    Working on putting more volume and less intensity in my squat routine. I did sheiko a year ago and that shot my raw squat up but it made my bench and dead suffer severly. So I'm going to incorporate volume and lower intensity on my squat days and see what happens

    weight: 188 (depleted)
    waist: 33 in

    Changing diet up a little, I will be doing Shelby Starnes carb cycling diet since I've always done keto to diet and I seemed to lose too much weight in the process

    work out days are 250 protein (down from 300) 160 carbs and 25 added fats (down from 40)
    non workout days are 250 protein (down from 300) 80 carbs and 40 added fats (down from 50)
    carb up day is 150 protein 500 carbs and no fats

    cardio is still 45 minutes 5 days a week; I'm trying to keep this low as possible and only upping it when I need to.
    Last edited by MaxEffort; 02-06-2011 at 09:32 AM.

  20. #19
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    Monday: 2/7/11 ME bench

    Close Grip bench (index on part next to smooth)

    275 x 1
    300 x 1
    315 x 1
    330 x 1 (30 lb PR from 1.5 years ago)

    225 x 10 x 2 sets

    cable rows: 4 x 10
    camber bar upright rows: 4 x 15
    mini band push downs: 5 x 15

    Haven't done heavy close grips in a long time. Goal for these are 365. I will be doing a WNPF raw meet on April 30th. I will be going 181. The last time that I did a meet was the Raw Unity Meet in 2010 and I was 165. I needed a year to grow into a new weight class so I believe I'm ready for a new start in the 181 division. Goals for the meet are a minimum total of 1450 (raw elite) and total of 1500.

  21. #20
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    Wednesday: 2/9/11 ME dead

    Deads:

    485 x 2
    485 x 2
    485 x 2

    Pull thrus: 2 x 15
    biceps and abs

    Pulls were really easy today. I think this peaking progression is actually working!

  22. #21
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    Thursday: 2/10/11 DE bench

    Fat bar speed bench w/ short monster minis:

    145 x 3 x 3 w/ close grip
    165 x 3 x 3 w/ med grip
    185 x 3 x 3 w/ comp grip

    Fat bar close grip 4 board press w/ short monster mins:

    195 x 8
    225 x 8
    255 x 8

    seated presses:

    115 x 10 x 3

    Chest supported rows

  23. #22
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    11 Weeks out from the WNPF Georgia State Championships

    2/12/11 ME squats

    Raw squats (belt, knee wraps):

    235 x 5
    325 x 3
    375 x 2
    add belt
    415 x 1
    add knee wraps
    495 x 1 x 3 sets

    lat pull downs: 3 x 12
    reverse grip curls: 3 x 12
    band abs: 3 x 15

    Thats the most I've had on my back raw and it felt pretty easy. I've been liking this style of ramping up to a max weight and will use it 6 weeks out from the meet.

    weight was 184.4 (-3.4) depleted and 186.2 carbed up.
    waist was 32.5 (-0.5) so I'm slowly getting to a 30 in waist

  24. #23
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    Monday: 2/14/11 ME bench

    Floor Press:

    315 x 1
    345 x 1
    375 x 1 (15lb PR!)
    265 x 10 x 2 sets

    Cable rows, upright rows, and mini band push downs

    Strength is jumping quickly with these, I just hope it carries over to my regular bench

  25. #24
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    10 Weeks Out WNPF Georgia State Championship

    Saturday: 2/19/11 ME squat/dead

    Squat to pins (pins set at parallel, I deloaded at the pins and exploded back up):

    315 x 2
    Add belt
    365 x 1
    405 x 1
    425 x 1
    440 x 1
    345 x 5 (was supposed to be 2-3 sets but I was spent)

    chins: 30 reps at different grips
    RG curls: 3 x 12
    Back raises: 2 x 15
    Pull down abs: 4 x 12

    Never tried the pin squats before but they destroyed my quads, hips, and hamstrings! My biggest weakness in the squat is my hip strength. I believe it makes me cave my knees in at the bottom so I chose this movement to work into my ME work to help strengthen my hips.

    BW (depleted): 183.6 (-0.6) waist: 32.25 (-0.25)
    BW (carbed up): 187.4

    still losing fat and increasing strength so all is good with dieting right now.

  26. #25
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    Monday: 2/21/11 ME bench

    Bench:

    315 x 1
    355 x 1
    370 x 1
    255 x 10

    WG cable rows: 4 x 10
    DB hang cleans: 4 x 10
    Mini band PD: 5 x 15

    Wasn't feeling it so much with regular bench today. I will probably wait a little before hitting again so I can hit more weaknesses first.

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