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
    Senior Member ChadDresden's Avatar
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    On the road to a 2000lb Raw total...

    Hello everybody!

    I need to start keeping a log to track my progress to determine what works for me and what doesn't and I'd like to do it in a place with knowledgable individuals that can assist me in my journey with any advice. That being said, this seemed like the perfect place.

    A little bit about myself...I'm 26 and I currently train at Detroit Barbell. I have been powerlifting for a little over 2 years now and I have done 3 meets. One of which I just did last weekend on June 30th where I totaled 1760 raw without knee wraps in the 308 class (weighed in at 284lbs). My lifts were 635/420/705. I missed my 455lb bench twice and missed a 715lb deadlift on my third at the knees. My short term goal is to go over 1900lbs raw in knee wraps at my next meet around the November/December time frame.

    I hope to contribute the little knowledge I do have, and also pass on the knowledge I learn here to others.

    Sunday 7-8-12 Deadlift training and my first workout back from the meet.

    Speed pulls - didn't let the bar weight get over 60% today and just worked on speed

    Working sets started at 315 +200lbs of chain

    315x1
    345x1
    375x1
    420x1 all with 200lbs of chain added

    Rack pulls from pin 4 just below the knee caps

    315x3
    405x3
    455x3
    505x5 all sets were against quaded mini bands which we measured to be around 180lbs at lockout depending on height.

    Sumo deadlifts - I have not trained sumo in a really long time and I just threw these in there to get some volume in and I think I will incorporate them in training

    275 for 3 sets of 5 with 45 seconds rest between just to get a feel for them

    Dumbbell rows 150lb dumbbells for one all out set of 20 per side with no straps.

    here is a little video of the training session's top sets




    I look forward to reading to reading the logs on the site and growing stronger with each of you...
    Last edited by ChadDresden; 07-09-2012 at 03:42 PM.

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  3. #2
    Senior Member ChadDresden's Avatar
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    7-9-12 Bench Accessory day

    I took speed benching out of my training regimen last training cycle because it constantly destroyed my elbows. I believe that my bench suffered because of it so now I am going to put it back in and lower the accommodating resistance and bar weight and just work on form and bar speed(essentially what the day was intended for anyway). I am weak off my chest and I generally get stuck around a 1 1/2-2 board. I normally bench arched and have very poor bar speed but I have a big arch so I felt like the shorter range of motion would be beneficial. Lately I had been considering benching more with a flat back/flat foot set up and using some leg kick to get my bar speed off my chest faster and letting my triceps take over the transition to lock out. Even though the ROM is longer, I feel like I could be stronger this way so that is what my speed days or going to consist of. Fixing my technique and making sure when I kick my ass doesn't come off the bench.

    Speed bench

    bar x 20
    80lbs of chain x 10
    135 x 5
    195x6x3 +80lbs of chains

    Standing overhead strict press 225 x 11 on my top set

    Triceps dumbbell rollback extensions 60lb dumbbells for 5 sets of 12

    Rear delt on pec dec machine 3x12

    Pec dec for blood flow 2x25

    Standing abs against blue bands 5 sets until failure and then 15 minutes of interval cardio on the elliptical.

    video of my last two sets of speed bench and overhead work...

    Last edited by ChadDresden; 07-09-2012 at 03:42 PM.

  4. #3
    Senior Member
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    Welcome to WBB homie! Good go have a fatter face than mine here..
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  5. #4
    Senior Member ChadDresden's Avatar
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    thanks old friend I appreciate that...you're face is pretty hefty though. It's a toss up!
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  6. #5
    Wannabebig Member Mc_Beast's Avatar
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    Quote Originally Posted by Justin Randal View Post
    Welcome to WBB homie! Good go have a fatter face than mine here..
    Whale Cum!

    Glad to see you on here Chad! Will definetely be following..
    DO OR DO NOT, THERE IS NO TRY
    -YODA

    http://www.youtube.com/user/McBeast89?feature=mhee

  7. #6
    Senior Member ChadDresden's Avatar
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    First day squatting since the meet 10 days ago so I didn't get too crazy. I left a little in the tank on everything. My 12 week training cycle going into the meet was all straight bar and all free squatting so I took advantage of today and squatted to a parallel box with a cambered bar and boy was it nice lol

    Box squats with cambered bar
    Bar x 10
    155 x 5
    245 x 5
    335 x 3
    425 x 2
    Put my belt on for my top set which was 500 x 5
    Took my belt back off and did two more down sets
    335 x 8
    355 x 8

    Sumo stiff legged deadlifts
    Started with 185lbs and took 50lb jumps until my last set. threw my belt on and did 455 x 5

    Seated hammstring curls 2 x 20

    Standing abs 4 x 20

    200lb sled 80ft dragging then 80ft pulling backwards x 1 set
    290lb sled 80ft dragging then 80ft pulling backwards x 2 sets

    That was it today. I will post a video of my top squat and stiff legged sumo pull set in a little bit.
    Last edited by ChadDresden; 07-11-2012 at 10:40 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  8. #7
    Senior Member
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    Haha!!
    Whoever said "Good things come to those who wait" couldn't have amounted to much. If you want it get off your lazy ass and get it!!
    Proudly Sponsored by AtLarge Nutrition

    Best raw lifts:
    Squat: 733
    Bench: 512
    Deadlift: 733
    Total:1951


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  9. #8
    Senior Member ChadDresden's Avatar
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    Top sets from tonight. Nothing earth shattering, but getting back into it after the meet.


    Last edited by ChadDresden; 07-11-2012 at 09:19 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  10. #9
    Senior Member ChadDresden's Avatar
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    I was really busy this weekend so I haven't had a chance to update my log with my last two training sessions.

    Friday Bench Day and first heavy day benching after the meet. I will be implementing the conjugate method for bench training from here on out but I used today as kind of a test day so I can track my progress throughout the duration of the program. Plus I am doing somethings with my technique that are new so I wanted to see where I was at with it.

    Flat bench
    Bar x 15
    135 x 8
    225 x 5
    275 x 3
    315 x 2
    365 x 1
    405 x 1
    435 x fail up to this point I was benching feet flat out in front of me. I flared my elbows too soon and lost it over my face.
    435 x 1 went up pretty smooth I figured this to be about 90-95% this day and had 10-15 more lbs in me ( I tucked my feet on this one just to see the difference it made for me )

    Close grip bench press with the fat bar + 90lbs of chain
    115+90lbs chain x 5
    205 + 90lbs chain x 5
    255 + 90lbs chain x 5
    295 + 90lbs chain x 5
    325+ 90lbs chain x 3

    Side Raises 3 x 20
    Rear Delts w/ mini band 3 x 20
    Hammer Curls 3 x 20
    Standing abs 4 x 20
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  11. #10
    Senior Member ChadDresden's Avatar
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    Sunday 7-15-12 Deadlift Day

    Speed Pulls

    135 x 5
    225 x 5
    315 x 2
    I stayed at 315 and added 40lbs of chain and did a single with it until I had 200lbs of chain
    345 + 200lbs chain x 1
    375 + 200lbs chain x 1
    405 + 200lbs chain x 1
    455 + 200lbs chain x 1 all of these were easy and should've been. I ended with 420lbs last week and I like to go 30lbs a week if possible. Next week will be a heavy pull week and then two weeks from now will be a 2 week micro cycle with bands instead of chains.

    Rack pulls from pin 4(just below knee cap) with brand new quaded mini bands (measured at 200lbs of band tension after we did all of our sets)

    Bar x 5
    135 x 3
    225 x 3
    315 x 3
    405 x 3
    455 x 1
    505 x 1
    555 x 2 I really wanted 3 on this set but after how the second one went up I felt I would've lost it at the top which was about 755lbs with the band tension so I just stuck with 2

    Speed pulls straight weight
    405 x 3
    405 x 3
    405 x 3
    I did these with 57% which I just wanted to be between 55-60% and 405 was an easy number. These were done with 50-60 seconds of rest between each set.

    Shrugs
    135 x 8
    225 x 8
    405 x 8
    605 x 8

    T-bar rows
    5x8 increasing a plate each set starting with 1 plate

    I will get videos up sometime later today
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  12. #11
    Senior Member ChadDresden's Avatar
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    Monday 7-16-12 Speed Bench/Bench Accessory

    Speed bench

    bar x 12
    add 85lbs of chain
    95 x 5
    135 x 5
    185 x 3
    205x3x3
    215x3x3
    225x2x3

    Overhead Press (Standing & Strict)

    bar x 10
    135 x 6
    185 x 5
    225 x 1
    255x3x3

    Push downs with added mini band around neck

    4x12 increasing a plate on the stack each set

    Rear delts with mini band 10 second holds 3 x 10 reps

    Dumbbell Flies 3x15

    Standing Abs 5x15 & 15 minutes interval training on the elliptical
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  13. #12
    Senior Member ChadDresden's Avatar
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    Weekly training highlight video

    Last edited by ChadDresden; 07-16-2012 at 06:21 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  14. #13
    Senior Member ChadDresden's Avatar
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    7-18-2012 Squat Training

    Raw free squats with the buffalo bar. This was my first time free squatting since the meet June 30th.

    Bar x 12
    150 x 6
    190 x 5
    240 x 5
    330 x 3
    420 x 2
    470 x 1
    Add belt
    510 x 6 --- I had definitely one possibly two left in me but the goal was 5+ and since it was easy next week I will going 555 for 5+ in a belt so I left some in the tank

    Speed squats against doubled orange bands to a 15.5" box (190lbs of band tension measured at the top)

    140 + bands x 3
    190 + bands x 3
    225 + bands 3x2
    275 + bands 2x2
    add belt
    275 + bands 1x2 Just wanted to see how much faster I was and it was a ton faster. I am leaving my belt off for everything except my top sets and have been for awhile and I think it makes a huge difference.

    Dead squats starting at pin 24 about 2" above parallel

    150 x 5
    240 x 5
    290 x 5
    380 x 3

    First time doing these and I enjoyed them so I will be implementing them with various bars at various heights. I usually do pause free squats in the hole after my speed squats but I wanted to try something new.

    Standing Abs 5 x 20

    That was it today!
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  15. #14
    Senior Member ChadDresden's Avatar
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    7-20-12 bench day

    Incline bench
    135 x 8
    185 x 6
    225 x 3
    275 x 3
    315 x 1
    365 x fail got out in front of me
    365 x 1 this was an eye opener to how much of a pussy I am. I really need to work these in every 3 weeks considering this was my first time doing them in 3 months or so.

    Flat bench with a close grip (thumbs length from the smooth)

    225 x 5
    315 x5
    315 x 5
    315 x 5
    315 x 6
    335 x 6 the idea was to do a 5x5 but it was a little easy. Even on the 335 x6 I had about two reps left in me

    Triceps pushdowns 100 x2x20

    Side delt raises 3x20

    Rear delts 3x20
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  16. #15
    Senior Member ChadDresden's Avatar
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    7-22-12 Deadlift training

    Well, today sucked balls. I woke up feeling like a hammered bag of assholes. I didn't feel well all day and I felt run down. Despite being down 13lbs from last month, playing with my diet all week and feeling like shit, I decided to train like it was a normal day. That wasn't my mistake...my mistake was going for something I shouldn't have and just done the best I could do TODAY. Sometimes you have to teach your self a lesson though...

    Reverse band Deadlifts - these were done with blue bands hung from about neck height (not choked) so they completely gave out right below the knee. They took off about 50lbs from the bottom and that gradually decreased until the knee where there was no band. I have great speed off the floor but my lockout isn't very good so I figured I'd give these a go with this set up...

    225 x 5
    315 x 5
    405 x 3
    515 x 2
    605 x 1
    add belt
    655 x 1
    715 x fail - I should not have tried this. Strength was not an issues as much as all of the other factors mentioned earlier. In retrospect, I probably should of done a solid triple with 655 and moved on with my life...like I said, live and learn.
    715 x 1 - I looped the mini bands around for a little more help and kept the bar weight the same and grinded this out. I will never end a workout on a miss...because usually I don't take attempts I will miss. I gave this everything I had, and it was slow but it came up.

    At this point I hated life and I felt even more run into the ground and one of my training partners is competing at the last man standing bench contest next weekend and another one is competing at America's strongest man next month so I helped them pretty much the rest of the time. I threw 5 sets of body weight pullups in there and did some foam rolling and stretching and that was it. I'm supposed to train tomorrow and I can't NOT do SOMETHING (pardon the double negative) so I'm going to do some light blood flow stuff.
    Last edited by ChadDresden; 07-22-2012 at 09:42 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  17. #16
    Senior Member ChadDresden's Avatar
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    7-23-12 speed bench/bench accessory

    Felt a little better today so I did my prescribed speed training but did blood flow for everything after that.

    Speed bench
    Bar x 15
    Add 120lbs of chain
    Bar + chain x 8
    1
    95 + chain x 5
    135 + chain x 3
    155 + chain x 3
    185 + chain x 6x3

    Strip chain off and did 275 for 2 x 12

    Incline flies 3 x 20

    Pushdowns 3 x 15 then a contious drop set for the fourth set skipping every other plate starting at 10 and going up to 4

    Band pull aparts with monster mini band 3 x 15

    Seated ab machine 5 x 12
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  18. #17
    Senior Member ChadDresden's Avatar
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    I like to keep a video record of everything to check form and breakdowns. That being said...here is my abysmal deadlifting performance from last night....

    Last edited by ChadDresden; 07-23-2012 at 07:18 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  19. #18
    Powerlifter/Strongman J L S's Avatar
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    bad days can get the best of all of us! keep up the good work and smash those reverse bands next time round!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  20. #19
    Senior Member ChadDresden's Avatar
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    Quote Originally Posted by J L S View Post
    bad days can get the best of all of us! keep up the good work and smash those reverse bands next time round!
    Thanks man...yea, I will go back at them in 4-6 weeks. I pull heavy every third week generally and I think my next ME movement is deficit pulls so we'll see. I hear you though...we all have bad days!

    7-25-12 Squat training

    I'm not in a meet training cycle right now so I thought I would try something different and I actually learned quite a bit from it. I did free squats with the yoke/safety squat bar which I had never done before and man was I a lot weaker (which to me is a good thing). I noticed that I kept folding over, which is obviously what the bar is supposed to do but I had trouble keeping upright. I also have trouble keeping upright with a straight bar with maximal loads sometimes. So I know I need to get my core/upper back stronger. I think this will hold a place in my training from here on out because I think they will give me some good work. I usually squat 500lbs for around 8 with a belt on and I only got 2 with the yoke bar so I definitely am a lot weaker with it. I'd rather do the lifts I am weaker on anyways.

    Free squats w/ yoke bar

    bar x 10
    170 x 5
    220 x 5
    260 x 5
    310 x 5
    350 x 5
    400 x 3
    add belt
    435 x 3
    475 x 5
    500 x 2
    I took smaller jumps to get some work in

    Speed squats to a box w/ yoke bar

    bar x 8
    add 120lbs of chain
    140 x 2
    190 x 2
    260 x6x2

    Hammstring curls 5x12

    Ab work and out
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  21. #20
    Powerlifter/Strongman J L S's Avatar
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    very nice squatting, gotta do the things you hate and are bad at to get better right!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  22. #21
    Senior Member ChadDresden's Avatar
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    Pretty happy with the way this workout turned out given the circumstances. I usually bench Friday but I'm going out of town for the weekend so I had to do it a day early after squatting heavy last night. Also, I'm playing around with my diet and trying some new things so I trained fasted this morning. Man, without carbs I feel like ass. Hopefully my body will adjust! I did narrow grip floor press (pinkies on the rings) and I worked up to 405 for 3 and a half reps. I was planning on just a triple cause that ties my PR. It went up smooth so I went for 4 and lost it half way up. Thats what I get for being greedy! I usually bench about 25-30lbs more then I floor press so this is a weak spot for me and will be in my 4 week rotation of max effort exercises.

    Narrow grip (pinky on rings) floor press
    bar x 12
    135 x10
    185 x 8
    225 x 6
    275 x 3
    315 x 3
    345 x 3
    375 x 3
    405 x 3
    315 x 6 paused

    Close grip (index finger on smooth) floor press w/ chains

    225 x 5
    225 + 40lbs chain x 5
    225 + 80lbs chain x 5
    225 + 120lbs chain x 5
    245 + 120lbs of chain x 3

    Upright rows w/ rope and kettlebell
    70lb kettle bell 3x15

    Seated row machine
    1 plate per side x 15
    2 per side x 12
    3 per side x 10
    4 per side x 10

    Hammer curls

    1 continuous set 35 x 5, 40 x 5, 45 x 5, 40 x 5, 35 x 10

    Ab wheel 4 x 10

    Last edited by ChadDresden; 07-26-2012 at 04:32 PM.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  23. #22
    Powerlifter/Strongman J L S's Avatar
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    nice work chad, strong floor presses!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  24. #23
    Powerlifter/Strongman J L S's Avatar
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    nice work chad, strong floor presses! what are the other exercises you are going to use in your 4 week rotation if you dont mind me asking of course...
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  25. #24
    Senior Member ChadDresden's Avatar
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    Thanks man I appreciate it. I don't mind at all. I just switched back to the conjugate system for my bench because I'm always strongest when I simply don't flat bench heavy for some reason. My last meet cycle I did all volume work on the bench in a linear progression fashion and I peaked too early and shit the bed. So, now just for my bench I am back to a conjugate system and this was my third week. The 4 exercises that work best for me are Incline, Floor Press, 2 board and close grip bench. I still get my regular bench work/volume in on speed days.
    Best Raw Lifts:
    Squat: 650bs without knee wraps
    Bench: 455 in a contest
    Deadlift: 705
    Total 655/455/695 - 1800
    My youtube:
    http://www.youtube.com/user/CDresden?feature=mhee

    Training Log:
    http://www.wannabebig.com/forums/sho...00lb-Raw-total...

  26. #25
    Powerlifter/Strongman J L S's Avatar
    Join Date
    May 2010
    Posts
    1,390
    nice, some brute strength exercises there, like the old school conjugate exercises too. Im also a big fan of incline and close grips! i dont bench over 400 though lol
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

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