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. #251
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    SOOooo from doc's orders, took friday saturday and sunday completely off.

    Monday I did the wussiest machine chest/shoulder workout you could imagine, 15% weight and 20% effort.. had one slight headache in the beginning when effort was maybe 40% so I backed it down.

    Tuesday a bunch of single leg machine stuff, verrryy light, no headache! Ended up playing a little basketball at night and felt good.

    Wednesday was feeling better, did a medium intensity machine back workout, played basketball and an intense soccer game and felt good. Also got an 80 minute massage with a bunch of attention to my neck and she showed me the issue.

    Thursday: Actually a workout (sorta), barely worth mentioning but for recording purposes!
    Thurs May 23, lunch s hill
    10 min mob
    RE Upper: cg floor press against quad micros
    bar x 8
    bands x 8
    95 + bands x 8
    115 + bands x 8
    135 + bands x 8
    145 + bands x 8
    155 + bands x 7, stopped short of super hard work


    EXTRA
    Bunch of curls
    dips + hammer curls
    banded rolling db extension + reverse curls
    overhead push downs

    3 sets of isometric side raises
    3 sets of isometric curls
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  2. #252
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    Friday May 24, lunch S. hill
    20 min mob
    Somehow got talked into more basketball, did that for about an hour till I hurt my ankle again, then did a bit of abs.


    Saturday May 25, S. Hill
    Attempt to return to real lifting!
    85% day.. Spent 10 minutes each exercise:

    Snatch
    bar
    75 x 3
    95 x 2
    115 x 1, probably my best snatch ever.
    125 x 1

    C&J
    95 x 3
    115 x 2
    135 x 1
    155 x 1..somehow 0 squat, just straight power
    160 x 1, looked great

    SOHP
    bar
    95 x 5
    115 x 3
    125 x 1
    130 x 1

    Squat
    bar
    135 x 5
    205 x 3
    255 x 2
    295 x 1
    310 x 1, not supper fast but I guess that's why I'm taking it easy

    Incline
    bar
    115 x 5
    155 x 2
    185 x 1
    190 x 1

    Bench
    1" in from rings due to no handoff
    135 x 5
    185 x 3
    205 x 2
    225 x 1
    235 x 1

    Front Squat
    bar
    95 x 3
    135 x 2
    185 x 1
    205 x 1
    215 x 1

    Deadlift
    135 x 3
    225 x 2
    295 x 1
    345 x 1
    370 x 1

    Pullups
    +0 x 3
    +20 x 1
    +35 x 1
    +45 x 1

    Dips
    +0 x 3
    +20 x 3
    +35 x 3
    +45 x 3
    +80 x 1
    +90 x 1
    +100 x 1

    Something like that. Felt good all day, listened to an audiobook and didn't get the adrenaline up at all, just getting reacquainted
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  3. #253
    Senior Member
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    Monday May 27, S. Hill

    20 min mob
    RUN
    2 miles @ 9 min miles, need to get this moving for tough mudder. Didn't breath at all but wasn't fun.

    Snatch
    bar
    75 x 3
    95 x 2
    115 x 1

    125 x 1 every 30 seconds for 5 minutes

    C&J
    95 x 3
    115 x 2
    135 x 1

    155 x 1 every 30 seconds for 5 minutes

    Squat
    bar x 10
    135 x 10
    185 x 10
    205 x 10, getting tired, felt good though.

    EXTRA
    standing calves
    seated calves
    some curls
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  4. #254
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    Tues May 28, morning S. Hill
    20 min mob

    WOD
    "DT" modified,

    5 rounds of:
    12 deadlifts
    9 hang power cleans
    6 shoulder to overhead
    w/ 115.

    TIME: 12:50ish. I'm awful at hang power cleans. Taped the thumbs at some point. Need to work on those/grip. More later.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  5. #255
    Senior Member
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    Tues May 28, session 2 S. Hill

    Kinda doing more hypertrophy until my brain is 100%
    10 min mob

    BENCH
    bar
    135 x 8
    185 x 5
    225 x 2
    245 x 2
    255 x 1
    DROP SET:
    235 x 4 + 185 x 10 + 135 x 10

    EXTRA
    Incline db + seated shoulder db, 4 sets
    pec deck + dips, 3 sets
    one giant pyramid of side raises.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  6. #256
    Senior Member
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    Wed May 29, lunch S. hill

    Last night played soccer, so yesterday was a 3-a-day leaving me beat today. Slowly working towards heavier stuff.

    20 min mob

    ME/RE Lower: deficit pulls
    4" deficit
    135 x 5
    205 x 5
    275 x 5
    325 x 5
    345 x 5. Still very easy.. not paused but not bounced, good enough

    WOD
    5 rounds of:
    4 bar muscle ups
    8 dl w/ 275.
    FAIL, got through 3 rounds in about 7 minutes and hand was completely torn open.. I knew this could happen and planned on taping but forgot somehow

    EXTRA
    1 arm db rows w/ straps:
    60 x 12, 70 x 12 for 3 sets

    wide pull downs w/ straps, 3 sets
    kneeling abs + face pulls, 3 sets
    buncha extra ab stuff.

    Be nice to get in later for some better conditioning but w/ Red Wings V Blackhawks game 7 on I don't see it happening.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  7. #257
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    Thurs May 30, lunch S Hill

    Still kinda on this bodybuildingy thing so I guess I might as well track this BS so I can at least beat some number (even if pretty irrelevant)

    10 min mob

    RE Pin Presses
    hands touching smooth, pins 6 holes up (probably 3 board+)
    bar
    55 + doubled minis x 8
    125 + doubled minis x 8
    145 + doubled minis x 8
    155 + doubled minis x 8

    21s
    20 + micro
    20 + mini x 3 sets

    Decline rolling skullies
    75 x 8
    95 x 8
    115 x 8
    125 x 4.. last one was sorta a rolled up cg bench haha

    Extra
    Football bar curls on a stupid ball with micro bands, bunch of that
    overhead pushdowns + 1 arm cable curls on more stupid balls
    drop sets of cable stuff for awhile.

    It's fun doing something new with someone who works hard, but difficult to stay interested in any of these movements.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  8. #258
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    After work yesterday I got a second session in, bunch of mob, slow 3 mile run and a bunch of static stretching.

    Friday May 31
    Woke up today suuper sore just about everywhere (all this RE / eccentric work). Decided to save my plan for tomorrow and did about 90 minutes of mob and easy cardio (walk, stair step, bike). Weight is 140.
    Last edited by ljosaitis; 05-31-2013 at 03:28 PM.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  9. #259
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    Sat June 1, s Hill

    45 min mob, feeeling b eeeeeaaatt

    Snatch
    bar x 2
    75 x 2
    95 x 2
    115 x 2
    125 x 2, doing really well
    135 x 2, just fine
    145 x 2 both sucked, low on commitment.

    Squat
    bar
    135 x 5
    205 x 3
    255 x 2
    295 x 1.. not as fast as it should be but just fine
    325 x 0?? dunno what happened but didn't have the heart to repeat. This is silly low weight to fail but with calories and recovery low I'm not gonna think about it.

    Pause squat
    135 x 5
    185 x 5
    205 x 5
    215 x 5
    225 x 5
    235 x 5

    WOD
    for 20 min, emom:
    5 pullups
    10 pushups
    15 air squats.
    Finished no problem, steady work but no hard breathing or reps.

    EXTRA
    1 gm + 1 lunge each side:
    45 x 10
    65 x 10
    85 x 10

    seated calf + single leg curl, 3 sets
    standing calf + single leg extension, 3 sets
    ghetto rev hyper + decline situp, 3 sets

    Some static stretching, trying to be better here.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  10. #260
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    Monday June 3rd, lunch S. Hill

    Another terrible day. I was tired all weekend after Saturday's workout. This type of exercise/diet is definitely working but is such a bummer to me. I should be stoked I'm getting in shape but I'm just sad I'm weaker. Here is 6 day's progress:

    http://i.imgur.com/bJ8fyfp.jpg

    10 min mob.
    BENCH
    bar
    135 x 8
    185 x 3
    225 x 3
    235 x 3
    245 x 2 and then my ankle gave out (still injured from basketball)
    This should've been easy and it wasn't

    155 + light band x 5
    175 + light band x 5
    185 + light band x 5

    Drop set of 235 then 185 then 135

    EXTRA
    Incline db w/ mini band + sohp, 3 sets of 10ish
    cable xover + dips, same
    tons of side raises, 2 sets of isometric tests of manhood
    cable side raises + bar front raises
    bunch of static stretching.


    I need to get back to crossfit.. it offers the competitive fix so I'm not nutty but is a healthy way to avoid powerlifting. I just cannot be happy doing normal stuff.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  11. #261
    Senior Member Judas's Avatar
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    Out there... like ****in' Pluto man...
    Posts
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    Quote Originally Posted by ljosaitis View Post
    Here is 6 day's progress:

    http://i.imgur.com/bJ8fyfp.jpg
    Holy fuck... I guess at 145lbs you'd better be god damn jacked.

    And picturing you without the beard is just fucking weird.

  12. #262
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    Quote Originally Posted by Judas View Post
    Holy fuck... I guess at 145lbs you'd better be god damn jacked.

    And picturing you without the beard is just fucking weird.
    Ya man, I'm definitely no longer fat, but I'm also no longer strong haha.

    Tues June 5, night s hill

    This kinda sucked, was way too late and still underrecovered

    15 min mob
    C&J
    B warm up
    95 x 3
    115 x 2
    135 x 1
    145 x 1
    155 x 1
    165 x 1
    175 x 1, very good.. I'm sure best 175 ever. Super fast clean etc. Stopped while things were happy

    DL
    185 x 2
    275 x 2
    325 x 1
    365 x 1
    385 x 1. This was alright but not a speed rep as it should be so I stopped. Whatever, I'm over feeling weak this week.

    WOD ATTEMPT
    Supposed to be 5 rounds of:
    275 dl x 3
    ttb x 6
    pullup x 9

    Right away my hands were screaming since they're still missing skin from last time.. quit after 3 rounds because it was already almost 5 minutes and since it was just hand pain I wasn't even breathing hard. Need to plan this better.

    BB Shrugs
    used straps, 275 for 4 sets of 10

    DB Rows
    used straps, 70 x 12, 75 x 12, 80 x 12

    Extra
    wide pulldowns + cap'ns chair, 3 sets
    close pulldowns + decline situp, 2 sets
    50 face pulls
    50 band pull aparts

    10 minute static stretch and 15 minute walk. Training is dumb right now, but it's summer and I have more to care about.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  13. #263
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    Wed June 5, lunch at S Hill

    Didn't sleep last night but somehow feel peppier than I have.. I did eat a lot yesterday so maybe I'm starting to recover.

    15 min mob
    Snatch
    b wamup
    75 x 3
    95 x 2
    115 x 1
    125 x 1
    135 x 1
    145 x 1.. best heavy (for me) snatch I've ever had.
    150 x nothing. Not sure why.

    Did some sets of thrusters at 95 and 115 to warm up, then
    WOD: Fran
    7:57. This time sucks but my last time was 13:34 so it's a lot better. I just am uncomfortable with thrusters (read: need to work on them)

    Mile Run
    warmed up, took a break and ran a 6:42 pretty dang easily. My abs were feelin funky about halfway through but I wasn't like heavvvily breathing. For some that's slow but I've never done a sub 7 so this is kinda out of nowhere. I think if I do this fresh I can hit a 6 even.

    EXTRA
    calves, 4 sets of seated (unilateral) and 4 sets standing.
    10 minutes static stretching.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  14. #264
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    Thurs June 6, lunch S Hill
    Forgot to log this so it's guesswork

    "arms" day
    10 min mob
    CG Boards Bench, thumb from smooth
    Boards aren't actually board, they're a half and full foam roller
    2 Board:
    135 x 5
    135 + light x 5
    135 + light + mini x 5
    135 + light + mini + monster mini x 5

    4 board
    135 + light + mini + 2 monster minis x 5
    Drops set, 135 + light + mini + 2 monster minis x 6, drop the monsters for some, drop all the bands for some

    Preacher Curl
    I dunno, some weight for about 5 x 5 with a drop set

    diamond medball pushups w/ monster mini x 12 + 21s, 3 sets
    Rolling db extensions w/ band + band hammer curls, 3 sets
    overhead pushdowns + 1 arm curls, 3 sets

    Rand a few miles. Vegas time!
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  15. #265
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    Had a blast in Vegas, but I'm basically a zombie now. Slept about 5 hours over 3 nights... worth it.

    Tuesday June 11
    30 min mob, felt like death

    unilateral leg press
    3 sets of 8 up to a couple plates to try to get the hips working

    DE LOWER: Pause squats
    bar
    135 x 5
    135 + doubled micros x 2
    185 + doubled micros x 2, 12 sets

    Good mornings
    135 + doubled micros x 5, 3 sets

    Extra
    front squat 135 x 8 + standing calf, 2 sets

    Barely anything.. but I'm beat and tough mudder is Saturday.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  16. #266
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    Another pointless day between here and TM.

    Bench
    pinkies inch from ring.. ankle is jacked up so just sorta legs out
    135 x 10
    185 x 10, 3 sets, huge right??

    hang power clean and push press
    bar
    95 x 8
    105 x 8
    110 x 8

    Pullups + dips
    bw x 3 + 8
    +20 x 3 + 8
    +25 x 3 + 8

    EXTRA
    Incline db press + flip around and row, 3 sets
    cable row + pec deck + rev pec deck, 3 sets
    side raise mega drop set
    wide pulldown mega drop set
    face pull mega drop set

    Some cardio tonight, tomorrow about the same, Friday off then TM on Saturday. Hopefully M-Thurs next week I'll lift something heavy and hit some metcons.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  17. #267
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    Thurs June 13

    Last day of bs.

    15 min mob

    RE Dead bench, hands touching smooth pin 6
    dbl micros x 8
    dbl minis x 8
    dbl monster mins x 8
    95 + dbl monster mins x 8
    125 + dbl monster mins x 8
    135 + dbl monster mins x 5.. out of juice

    Underhand pullups
    4 sets of 10 w/ 60s rest

    ARMZ
    decline rolling db extensions (up to 2 minis + 30s) + curls, 4 sets
    21s + bar pushdowns + overhead bar pushdowns, 3 sets
    rope pushdowns + reverse curls, 3 sets
    behind back wrist curl, 2 sets
    50 band pushdowns + 50 band curls
    Last edited by ljosaitis; 06-14-2013 at 09:33 AM.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  18. #268
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    Saturday we did TM in about 2:30 which I think was not bad, but it wasn't like we were pushing it. Felt pretty fine from it all except a lil sore in my right glute.

    Mon June 17, morning s hill
    Was supposed to be conditioning but didn't quite get to it

    20 min mob
    Clean & Jerk
    bar warm up
    95 x 3
    115 x 2
    135 x 2
    155 x 1
    165 x 1
    175 x 1 dangit, completely powercleaned. Easy but caught standing up and didn't let go
    180 x 1 basically the same, just stopped letting go. Did a couple shrug and drop drills with the bar.
    185 x 1, better and matched my PR. Felt super light?
    190 x 1, again better.. PR. This was still kinda crappy form, probably about an inch above parallel, but really easy pop. Could've easily kept going but after a PR (even easy) I seem to fall apart. I feel like if I can convince myself to actually drop low I'll get to 2 plates this year
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  19. #269
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    Mon June 17, session 2 lunch S hill
    10 min mob

    1s pause bench
    bar
    135 x 5
    185 x 3
    225 x 1
    245 x 1
    255 x 1. Fast, easy, great pause. Moved my grip in 1 finger and feel more stable. Ankle still hurts though

    Not paused:
    205 x 5
    215 x 5
    225 x 5

    Incline
    135 x 10
    155 x 10
    165 x 10

    Dips
    bw x 10
    +45 x 10,7,6.

    Tried to get some muscle ups or hang cleans goin and just didn't have it in me.

    WOD
    100 wall balls in 5:30. I think this is a bit faster than before (5:44ish?) but nowhere near what I wanted. I'd like to do 150 in 8 minutes.

    WOD 2
    Was gonna do 8 125m row sprints EMOM, but got cut off after 2

    Extra
    mega drop set of pec deck, out of time.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  20. #270
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    Tues June 18, morning S Hill
    20 min mob

    Was supposed to start with DE Squat but rack was taken, so
    DE Pulls
    95 x 3
    95 + quad micros x 1
    145 + quad micros x 1
    185 + quad micros x 1
    235 + quad micros x 1
    255 + quad micros x 1
    Was supposed to be done and on to squatting about here but rack was still taken, so I figured I might as well go up and save the squatting for later
    275 + quad micros x 1
    295 + quad micros x 1
    315 + quad micros x 1
    335 + quad micros x 1
    355 + quad micros x fail. Somehow got leaned too far forward.. oh well, out of time. This whole thing was about the opposite of what my goals are right now but it's early yet.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  21. #271
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    Tues June 18, session 2, lunch S Hill

    10 min mob
    Pullups
    bw x 3
    +10 x 3
    +25 x 3
    +30 x 3
    +35 x 3
    +40 x 3
    +45 x 3
    switch to neutral grip
    +50 x 3
    +55 x 2

    Tbar row
    2 plates x 8
    3 plates x 8
    4 plates x 8, 2 sets

    Reverse bench
    12, 12, 12, added a micro band over the chest for another 12

    MOAR
    3 sets of unilateral db shrugs
    3 sets of close grip pull downs
    3 sets of face pulls.

    Didn't get any conditioning in.. There're a lot of sports on tonight so maybe I'll do some slow cardio.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  22. #272
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    Wed June 19, lunch S Hill
    Yesterday I felt super sucky after session 2, think I was low on sleep and carbs. Rested well last night and skipped this morning

    15 min mob

    Oly prep
    B warmup
    bar, 1 snatch + 3 ohs
    75, 1 snatch + 3 ohs
    95, 1 snatch + 3 ohs
    115, 1 snatch + 3 ohs, these felt awesome
    135, 1 snatch + too far forward
    135, 1 snatch + 3 ohs
    135, 1 snatch + 3 ohs.

    DE Lower: paused squats
    bar x 5
    135 x 2
    135 + dbl micros x 2
    185 + dbl micros x 2, 4 sets
    205 + dbl micros x 2, 8 sets

    Good Morning + 1 lunge each leg
    bar + dbl micros x 5
    95 + dbl micros x 3, 3 sets

    Front Squat
    95 + dbl micros x 10
    115 + dbl micros x 8
    115 + dbl micros x 7 .. both of these sets my rack position gave out before anything

    EXTRA
    standing calves, 3 sets
    seated calves, 3 sets
    seated band abduction, 2 sets
    seated band leg curl, 2 sets
    band tke, 2 sets
    band pull throughs, 2 sets

    Maybe get some conditioning in later.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  23. #273
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Wednesday night I went back in for 45 minutes of mob and recovery stuff (walk/row/climb etc).

    Thursday June 20, night S Hill

    15 min mob

    Hang Clean and strict press
    30 x 3
    50 x 3
    70 x 3
    95 x 3
    115 x 3 x 3
    125 x 3
    130 x 3

    Bar was thicker so gripping this was hard for me.

    WOD
    6 min AMRAP
    5 neutral grip ttb
    5 shoulder to overhead w/ 115
    5.5 rounds.

    PUMP UP
    4 sets of decline situp w/ overhead weight + arnold presses
    4 sets of decline roll up leg raises + side raises
    3 sets of standing weighted abs + band pull aparts
    2 sets of band front raises.

    Nothing special, just a chad workout.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  24. #274
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Friday June 21, lunch S Hill

    MOAR ARMZ

    10 min mob

    Close Grip Bench, thumb from smooth
    bar
    55 + monster mini x 8
    55 + 2 monster minis x 8
    55 + 2 monster minis + mini x 8
    95 + 2 monster minis + mini x 8
    115 + 2 monster minis + mini x 8
    125 + 2 monster minis + mini x 8
    135 + 2 monster minis + mini x 6

    Chinups
    5 sets of 8 with 60s rest

    PUMP
    3 sets decline skulls + heavy bb curls
    3 sets overhead tricep extensions + incline curls
    3 sets lying cable tri extension + lying cable curls
    2 sets cross body lying tri extension + hammer curls
    3 sets reverse curls + behind back forearm
    bunch of band stuff and static stretching
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

  25. #275
    Senior Member
    Join Date
    Sep 2012
    Posts
    590
    Monday June 24, lunch S. Hill
    Brutal weekend of camping, not much of an effort here

    5 min mob

    Pause bench
    bar
    135 x 5
    185 x 5
    205 x 5
    215 x 5
    225 x 5

    Close grip DE Upper
    55 + light x 3
    105 + light x 3
    125 + light x 3
    135 + light x 3
    145 + light x 3
    155 + light x 3
    165 + light x 3
    175 + light x 3
    185 + light x 3
    195 + light x 3

    One big drop set of flyes supersetted with about 9 lbs of thai food.
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

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