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. #26
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    upper body accessory day:
    low pulley cable fly
    1x20 30lbs
    3x15 40lbs

    bench with band suspended kettlebells
    95lbs 2x10
    95lbs + 16kg suspended bells on each side 3x15
    empty bar with 16kg and 12kg suspended 3x10

    overhead press with strongman log
    bare log 1x8
    150lbs 2x5
    190lbs 1x5
    150lbs 1x12

    incline tricep extensions with KBs suspended by bands
    16kg 4x20

    cable curls 5x12

    monster mini band face pulls 4x25

  2. #27
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    Playing catchup today, I missed my squat day handling 3 people on amateur day at the SPF raw pro am. It was the first meet for all 3 of them so it was a good experience. Judging was top notch, strict but fair all weekend. So to make up for missing my squat day going to have to do 2 sessions today.

    Morning session:
    Squat make up day
    Trying something new to help with me loosing my stability at the top of the lift. setting up the chains where they hang completely suspended at the top of the lift and don't deload as much as normal at the bottom.

    Giant cambered bar with fully suspended chain.
    bar 3x10
    bar + ~110lbs of chain 2x5
    bar + ~220lbs of chain 1x5
    165lbs + ~220lbs of chain 1x5
    215lbs + ~220lbs of chain 1x5
    255lbs + ~220lbs of chain 1x5
    305lbs + ~220lbs of chain 1x5 <- this set rocked me, shot up too quickly on my 4th rep and took almost 30 seconds to restabilize so I wouldn't fall over

    added titan single ply briefs
    345lbs + ~220lbs of chain 4x2
    365lbs + ~220lbs of chain 2x2
    395lbs + ~220lbs of chain 2x2

    leg curls with 3 second concentric and eccentric
    100lbs 4x15

    45 degree hyper with over emphasized arch 3x20

    Was supposed to do some dead squats with the SSB but my back shot and I still have to bench late so I decided to play it safe and save something for the next session.

  3. #28
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    PM session
    bench

    Fat bar floor press with pinkies on the ring
    bar 3x8
    125lbs 2x5
    bar + 70lbs of chain 2x5
    bar + 140lbs of chain 1x5
    125lbs + 140lbs of chain 2x3
    165lbs + 140lbs of chain 1x3
    215lbs + 140lbs of chain 1x3
    235lbs + 140lbs of chain 1x3
    255lbs + 140lbs of chain 1x3
    275lbs + 140lbs of chain 1x3

    light band pushdowns superset with close grip (index on smooth) fat bar floor press
    3 rounds of 25 pushdowns and 215lbs x 10 with a 2 count pause

    JM press 135lbs 2x8

    machine assisted pullups 5x10

    triset fat bar curls x 10, monster mini band pull apart x 25, standing ab pull downs x 25 3 rounds

    Almost everyone else got in their shirt tonight so I had to make adjustments and didn't get to do what I had planned but that is the way it goes sometimes. Just need to adjust and still do enough to bring my weak points up to par. Back is shot so I'll be doing a lot of recovery work tomorrow.

  4. #29
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    Deadlift night

    band hip abduction with doubled mini band 3x50
    machine hip adduction 150lbs 5x20

    Rack pulls from pin 1 or about 2"-3" below the knee
    135lbs 2x5
    225lbs 2x3
    315lbs 1x3
    365lbs 1x3
    405lbs 1x2
    added suit bottoms
    455lbs 1x2
    495lbs 1x2
    545lbs 1x2
    565lbs 1x2
    495lbs 2x2

    Back was still a little tired from double session on Monday and i showed. 565lbs was all I had today, wanted more but I'll take it for sure.

    Stiff leg sumo deadlift off 2" deficit
    245lbs 4x12 (did all these without a belt for a change)

    Doubled light band row with fat tricep rope 4x20

    light band assisted chin ups 5x6

    weighted leg raises on swiss ball 3x15

    I'm hoping all the volume helps with bringing my deadlift up. I know all the extra back work should help my bench as well so that is a nice added bonus to think about.

  5. #30
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    upper accessory day

    face pulls with long ab strap 30lbs 5x20

    Defranco's shoulder shocker 4x12

    cable chest fly
    60lbs 1x12
    70lbs 1x12
    80lbs 1x12
    90lbs 1x12

    fat v-grip pushdowns 100lbs 5x12

    Dumbbell tricep extensions superset with under hand band pull aparts
    4 rounds of 20lbs x 30 / monster mini band x 25

    Finished the day with a lot of stretching to try and get a little bit looser for squatting tomorrow.

  6. #31
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    Sucky squat day:
    This week finally caught up to me so I decided to just do raw work today.
    I've realized lately how much I really on rebound out of the hole in order to power through my squats so spend today and worked on static strength.

    Squat into chain set at 2" high, paused each rep for a 2 count before reversing the movement
    buffalo bar
    145lbs 4x5
    235lbs 2x3
    325lbs 1x3
    415lbs 1x2
    505lbs 2x2
    555ish lbs (misload)1 x smashville
    555lbs 1x2, very slow so I called it here for the day

    GHR 5x6 bodyweight

    SSB paused olympic squats, 5 count in the hole
    215lbs 1x6
    255lbs 2x6

    SSB upper back good mornings 165lbs 2x20

    GHR situps 4x10

    Short quick day but managed to get some work in.

  7. #32
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    one hell of a Squat work out keep it up and dont stop. Going to sub and watch you break PRs

  8. #33
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    Thanks Rob, hopefully going to break some big PRs at this next meet.

    Went in to help my fiance' bench again and knocked out a quick accessory workout.

    inverted rows 3x12

    hanging leg raises knees to elbows 2x15, 1x6 toes to bar

    banded leg curls 4x10

    45 degree back raises 3x15

    Did some more band traction, stretching, and rolling before heading home. Heavy shirt day tomorrow, going to try and jack it up a little bit more than before to see how much pop I can really get out of it before trying something new on meet day.

  9. #34
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    Bench, shirt work
    older squat bar, pinkies on the ring
    bar 3x8
    135lbs 2x5

    *reverse average bands from here out*

    255lbs 2x5
    345lbs 2x3
    395lbs 1x2
    435lbs 1x2
    485lbs 1x1
    added slingshot, moved out to normal shirt grip
    525lbs 1x1
    added overkill shirt
    615lbs 1x2 3-board
    665lbs 1x2 1.5-board
    705lbs 1x1 to the chest
    735lbs 1x1 1-board

    seated overhead press
    135lbs 1x10
    185lbs 3x10

    underhand tricep pressdowns
    50lbs 3x15

    plate tricep extension
    squeezed a 45lb and a 25lb bumper plate together 1x10
    100lb plate 4x10

    monster mini band pushdown 1x100

    machine assisted chins 4x8

    Not a bad night overall. Something I noticed tonight is I need to work on warming my hips up better prior to benching so I can get my feet wide enough to prevent my butt from coming off the bench.

  10. #35
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    Deadlift night

    hip adduction with short monster mini band 3x50 each leg

    hip abduction with doubled light band 4x25

    SSB arched back good mornings with 75lbs of fully suspended chain
    empty bar 2x10
    *chains on from here out
    bar 1x6
    125lbs 1x6
    145lbs 1x6
    165lbs 1x6
    185lbs 1x6
    205lbs 1x6
    215lbs 1x6

    stiff leg sumo deadlift from 2" deficit
    135lbs 1x5
    225lbs 1x5
    275lbs 4x10

    45 degree hypers with SSB on back 4x10

    wide lat pull downs
    160lbs 1x15
    170lbs 1x12
    180lbs 1x10
    190lbs 1x8
    200lbs 1x6

    dumbbell side bends 75lbs 4x10 each side

    seated leg curls with mini band 1x100

  11. #36
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    Upper accessory day

    standing overhead with swiss bar
    bar 2x10
    85lbs 2x8
    105lbs 1x5
    125lbs 1x5
    145lbs 1x5
    175lbs 1x5

    close reverse grip bench press
    145lbs 1x8
    195lbs 5x5

    neutral grip pushups with feet elevated
    bw 1x20
    bw + 1 chain 1x20
    bw + 2 chain 1x15

    monster mini band pull a parts 2x50

    Defranco shoulder shocker 2x10

    fat bar curls 4x10

    band standing abs 4x20

    light band pushdowns 100 reps total

  12. #37
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    Squat day:
    more work with cambered bar, finally starting to feel more stable with it

    all sets to a very low box
    bar 4x5
    165lbs 2x5
    255lbs 2x3
    305lbs 4x2
    added briefs
    395lbs 1x2
    435lbs 1x2
    525lbs 4x2

    dead squats with SSB set 1 inch below parallel
    empty bar 1x2
    bar + doubled average bands 1x2
    165lbs + doubled average bands 6x2

    kneeling hamstring curls
    50lbs 1x12 each leg
    50lbs + mini band 4-5 x 12 each leg

    cable side bends 3x25

    bent over scap retractions with kettlebells
    24kg 3x20

  13. #38
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    solid squatting session you had keep it up

  14. #39
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    Thanks Rob, the plan is to push it a little more this week but we will see how beat up I'm feeling that day.

    Max effort bench:

    floor press with squat bar, pinkies on the ring
    bar 2x10
    105lbs 2x5
    145lbs 2x3
    195lbs 1x3
    255lbs 1x3
    295lbs 1x3
    325lbs 1x3
    355lbs 1x3 <- small PR but seeing as I felt like crap from the bar up I'm pretty happy with it

    close grip 3-board press, index on the smooth
    275lbs + monster mini band 1x12
    275lbs without the band 1x15

    incline dumbbell press
    40lbs 1x10
    50lbs 1x10
    60lbs 2x25

    assisted chinups 4x12

    kb shrugs 32kgs 3x20

    machine side raises 30lbs 2 x failure

    machine tricep pressdowns 3 x failure

    hammer curls 3x10

    standing abs with long ab strap 4x12

    Good session overall. Should be nice and sore tomorrow from all the volume.
    Last edited by CEnlow; 08-20-2012 at 08:47 PM.

  15. #40
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    Deadlift night:
    I was beyond tired today due to not sleeping last night for some reason. That being said I had a surprisingly good night, but I did hit the metaphorical wall at the end of the training session.

    machine hip adduction 80lbs 3x50

    light band hip abduction 5x25

    GHR 3x8

    Conventional deadlift from 2 inch blocks, all sets done against EFS short average bands unless stated otherwise

    bar 2x5
    135lbs with no bands 2x5
    135lbs 1x3
    185lbs 8x3
    225lbs 1x3
    275lbs 1x3

    2 inch deficit sumo stiff leg pulls
    295lbs 4x8

    45 degree hypers
    body weight with an empty SSB on shoulders 4x10

    neutral grip lat pulldowns with a light band for resistance 3x20

    We have a few guys in the gym getting ready for the APF meet in Rockhill SC on 9/8 so I became the knee wrap guy for those taking their squat openers. By the end of the night my hands, forearms, and back were trashed so I called it earlier than I would have originally meant to on the back work.

  16. #41
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    love the work..i see some prs coming on the dead lifts soon

  17. #42
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    Hope you're right Rob, everything feels good right now in training so hopefully it will pan out well.

    Squat day and I sucked really bad today. Have a few weeks to get my head on straight in time for the meet.

    bar 3x10
    145lbs 2x5
    235lbs 2x3
    285lbs 1x2
    375lbs 1x1

    added titan single ply briefs

    465lbs 1x1
    555lbs 1x1

    added ace suit bottoms, straps down

    645lbs 1x1
    735lbs 1x1

    straps up with knee wraps

    805lbs 1x1
    865lbs 2x0

    long strap ab pulldowns 4x15

    The top 2 sets were awful, technique and pickup were just terrible on both sets. The strength is there but I just missed it up. I would rather do it now than at the meet. One big thing I can take away from today is I need to make sure my back has enough time to recover leading into the meet. All the volume on deadlift day and back accessory work is starting to take its toll on my recovery and making it more difficult than it need to be to hold my back in an arched position throughout the lift.

  18. #43
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    Bench work

    all sets done a thumbs length from the smooth
    bar x a lot
    135lbs 3x5
    185lbs 2x3
    225lbs 1x3
    275lbs 1x3
    added 2 board
    315lbs 2x6

    underhand triceps pressdowns
    1x20
    3x12

    incline tate presses 4x15

    machine assisted chins 3x10

    neutral grip assisted chins 2x10

  19. #44
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    Deadlift night:
    back and hips were still smashed from Saturday

    GHR 3x8

    leg extensions 40lbs 2 x 1 minute

    standing abs 4x15

    deadlift off 2 inch mats
    135lbs 3x5
    185lbs 2x3
    225lbs 1x3
    315lbs 1x2
    365lbs 1x1
    425lbs 1x1
    added suit bottoms
    495lbs 1x1
    straps up
    555lbs 1x1
    585lbs x missed (beat up and tired, no excuse though, I think a lot of it is mental and I need to just do it and quit over thinking it)

    deadlift off 4 inch block
    495lbs 3x3

    blast strap rows 3x15

    twist deadlift 32kg 3x6 per side

  20. #45
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    upper accessory day

    reverse hyper 2x20

    chin ups 3x6

    dumbbell lateral raise hang swings 3x25

    dumbbell rear delt hang swings 3x25, 1x60/30/10 drop set

    cable tricep pushdowns 1x100 changing hand position every 20 reps

    Elbows were feeling a little cranky so I opted for a more volume based shoulder dominant session today. Decided to give the hang swings John Meadows talks about for shoulders a try and it was miserable. It was nice for a change of pace but no way I could handle that kind of volume all the time right now.

  21. #46
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    Squats from this morning:

    buffalo bar slightly below parallel box

    bar a lot x a lot
    added 1 blue band each side
    bar 2x5
    145lbs 2x3
    195lbs 2x3
    235lbs 1x2
    *added loose briefs
    325lbs 1x2
    375lbs 1x2
    415lbs 4x2

    hamstring curls
    100lbs x 20
    120lbs x 18
    140lbs x 15
    160lbs x 12
    180lbs x 10

    twist deadlift
    40kg 3x6 each side

    kb upright rows
    16 kg each hand 3x15

    Everything felt nice and easy today so that is a good sign at this point.

  22. #47
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    solid doubles on the squats keep it up

  23. #48
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    Shirted bench day:
    Everything feels fantastic on this right now

    raw bench with pinkies on ring
    135lbs 3x6
    185lbs 2x3
    245lbs 1x1
    295lbs 1x1
    335lbs 1x1
    *added slingshot, normal shirt grip from here on
    405lbs 1x1
    *added shirt
    495lbs 1x2, 3-board
    545lbs + 1 chain per side 1x2, 2-board
    545lbs + 2 chains per side 1x2, 2-board
    545lbs + 3 chains per side 1x2, 2-board

    paused illegally wide bench
    185lbs 3x12

    rolling tricep extensions on floor
    40lbs 4x8

    machine assisted pull-ups 3x8

    KB high swings 3x12

    Fairly quick session today and hit everything exactly like I wanted to for the most part. Had a bit of a shaky hand off on the 2 chain set but it still went fairly smooth. Top set felt the best of the day honestly, which is what I always hope for. I'm finally getting focused for the heavier weights again while benching. I'm normally good about that but I have struggled with it this training cycle for some reason. I'll get some video of the top set up later if I can figure out how to embed videos and I'll get the link up if nothing else.

  24. #49

  25. #50
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    Deadlift work

    Ankle drags with sled 45lbs 4 trips x ~150ft

    deadlift
    135lbs 3x5
    added light bands
    135lbs 2x3
    185lbs 1x3
    245lbs 8x3 (around 60 seconds rest between sets)
    275lbs 1x3
    315lbs 1x3

    *quick note on this, I widened my grip from last week which helped with keeping my chest up and pushing my hips through at lockout, just need to remember to do this when it matters

    close stance SSB round back good mornings
    bar 1x12
    165lbs 1x12
    215lbs 3x12

    average band pull through superset with light band assisted pullups
    3x20 / 3x8

    GHR situps 4x10

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