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. #301
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    Soccer was brutal last night, no subs and my conditioning is low.

    Today I had another pt appointment to go over all the mobility and rebalancing I need. They'd like me to not lift hard and focus on that for a month. The thing is, since I originally hurt myself I've never been strong again, mostly due to imbalances. It'd be smart to just do what they say but it's so hard to not do what you enjoy doing. Hard to focus on the long term over what sounds fun today, but if I ever wanna lift anywhere near what I used to I probably should listen.
    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. #302
    Senior Member KevinStarke's Avatar
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    I've been in the same boat and it definitely sucks. I had some injuries back in 2007 that basically had me out of the gym for almost two years just making sure everything would get back to psuedo-normal and even now its still not the same as it used to be. Better safe than sorry though it'll come back in time, patience is a bitch.

  3. #303
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    Quote Originally Posted by KevinStarke View Post
    I've been in the same boat and it definitely sucks. I had some injuries back in 2007 that basically had me out of the gym for almost two years just making sure everything would get back to psuedo-normal and even now its still not the same as it used to be. Better safe than sorry though it'll come back in time, patience is a bitch.
    It's such a bummer. I miss the old days of being strong and not spending so much time trying to lift normally, but at the same time I'm 10 times as fit as I was, just hard to turn your thinking around. In the long run is a 315 bench or being able to participate in any given activity without difficulty more beneficial for me? Anyway..


    Thurs, Aug 8 .. lunch s. hill
    A repeat/improvement on last week

    5 min upper mob + scap pushups


    Close grip pause bench
    added a mini to last week's
    bar
    55 + light + mini x 8
    105 + light + mini x 8
    125 + light + mini x 8
    145 + light + mini x 5
    165 + light + mini x 3
    185 + light + mini x 1 .. too easy
    200 + light + mini x 1 .. harrrd. But, this was the same weight as last week PLUS the mini band.. we're guessing an extra 30 at the top

    5 min lower mob
    WOD
    15 min chipper amrap (kb was 35#):
    40 lunges w/ kb overhead
    35 goblet squats w/ kb
    30 1 arm kb snatches
    25 kb swings
    20 kb shoulder presses
    15 pushups
    10 burpees
    5 pullups

    SCORE: 1 rnd + 144.
    56 more reps than last week.Got through the first round in about 7:15 which is a minute faster

    Assistance
    10 minutes or so of a mega drop set for:
    pec deck
    pushdowns
    curls
    overhead pushdowns
    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. #304
    Senior Member KevinStarke's Avatar
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    Some nice tension on those close grips sir, bet your triceps love you.

  5. #305
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    Thanks dude

    Friday Aug 9, lunch S. Hill

    Unfortunately I was a) a bit hung over and b) kinda beat from yesterday's WOD

    25 min mob including some new stuff from the trainer

    OLY
    B warmup
    95 for some clean pulls
    95 3 position clean and jerk
    Realized here I'm too unfocussed to do a whole lot of moving, went to just clean and jerk
    115 x 1
    135 x 1
    145 x 1
    155 x 1
    165 x 1
    Starting to feel a bit more human, good mobility

    DE Deadlift
    185, 2 singles
    235, 2 singles
    255, 2 singles
    275, 4 singles.. started losing rfd the first ones but snapped by the end
    295, 6 singles, same. Trying to build starting speed here.

    Box squat
    bar x 5
    135 x 5
    185 x 5
    215 x 5
    235 x 5. Last of this 2 week intro cycle.

    Extra
    Good mornings, 3 sets of 8 trying to stay even
    russian leg curls, 3 sets of 8
    light extensions, 50 each leg.
    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. #306
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    Saturday August 10, morning S Hill
    Really long mobility, probably 40 minutes.

    High hang power clean and strict press
    B warm up
    95 x 5
    105 x 5
    115 x 5 ... this gets hard to hold on to, need to keep at it

    sohp
    125 x 3
    130 x 2
    135 x 1, way faster than I'd guessed
    140 x 1, again, easy. I was still anticipating coming back slow so I didn't expect much.

    WOD
    5 rounds of:
    4 HSPU
    8 pullups
    12 pushups
    16 situps (unanchored)
    20 double unders

    Time: 12:20. The double unders were awful for some reason. First and last set were broken in 2, but in the middle it was a lot of 2 reps and trip for some reason.

    Extra
    rolling db extensions + decline situps, 3 x 12
    rope hammer curls + captains chair, 3 x 12
    YTA + cable curl + pushdowns, 2 x 12

    I think that was it.
    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. #307
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    Monday Aug 12, lunch s hill
    bodyweight: 144 after a whole bunch of bad food / drink this weekend.. I need to start adding some good weight.

    5 min mob
    Paused bench
    bar
    135 x 3
    185 x 3
    225 x 2
    245 x 1
    250 x 1
    255 x 1
    260 x 1.. not a max but not a ton left. Probably the most I've ever done with a pause, slowly building up that bottom position

    Thrusters, best 5 without pausing
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    125 x about the 3rd rep got off balance. Trying to just work my consistent movement so that was enough

    WOD 1
    45 thrusters w/ 95#
    TIME: 5:03. I'm so bad at these. Went 10 at first before a rest, need to get that to 21 at least.

    WOD 2
    EMOM for 8 minutes:
    4 hspu
    8 pullups
    12 pushups
    The 7th set took longer than a minute, so I sorta failed there. Did the 8th still

    Finished with some pec/lat stretching + pushdowns and facepulls.
    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. #308
    Senior Member KevinStarke's Avatar
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    Awesome pause work man and at 144, very nice.

  9. #309
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    Thanks dude

    Tuesday Aug 13, morning S Hill

    Headed to Silverwood today so got up early to get something in.

    20 min mob
    Squat
    bar to a box
    135 to a box
    185 x 5 free.. a lil squirrelly
    185 x 5 free.. a lil better
    215 x 5, ok
    235 x 5 starting to get the groove
    255 x 5
    275 x 5, fine. This was my goal today.. to squat 275 x 5 without being super crooked and weird after only box squatting in a long time. Obviously the weight is low, but given how much I've fought imbalances the fact that it was reasonably straight was awesome.

    Speed pulls
    135, 3 singles
    205, 3 singles
    255, 3 singles
    285, 3 singles
    305, 8 singles (1 every 30 seconds).

    Getting more rfd out of a divebomby technique.. I'm sure it's all mental but interesting to play with.
    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. #310
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    Wed Aug 14th
    Beat up from running around with the nephews and lack of sleep. Did a bunch of the mobility work from mr. trainer guy. It was sorta like so:

    Mobility
    --ANKLE
    knee to wall
    1/2 foam roller squats

    --HIP
    world's greatest
    quad pull and reach
    piriformis walk
    inch worms
    leg swings
    lunge w/ side bend

    --THORACIC
    cat/cow
    90/90
    bends over foam roller

    "Exercise"
    band overhead external rotations with chest and lat stretches between sets
    sword draws
    safety ball YTA + scap pushups + lat foam roll
    sldl to flat palms into squat, then arms overhead and stand on a half roller
    ball squats against wall with ball between legs
    machine glue kickbacks

    Trying hard to stay healthy, even if it means days like this.
    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. #311
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    Thurs Aug 15, morning S Hill
    SUuppper tired but only time I could go in today, chiro at lunch and family after

    10 min mob

    Close grip paused bench
    bar
    55 + light x 8
    55 + light + monster mini x 8
    105 + light + monster mini x 8
    125 + light + monster mini x 8
    145 + light + monster mini x 5
    155 + light + monster mini x 4
    165 + light + monster mini x 3
    175 + light + monster mini x 1
    185 + light + monster mini x 1, grinder

    Incline bench
    135 x 10
    155 x 10
    155 x 9
    145 x 10
    Out of juice

    Extra
    light fast pec deck and pushdowns
    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.

  12. #312
    Senior Member KevinStarke's Avatar
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    Some fun tension there Ljo, great pressing.

  13. #313
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    Thanks man, just trying to get used to heavier loads.

    Saturday Aug 17, morning S Hill
    About an hour rolling/mob at home this morning.. had time and used it.

    Clean & Jerk
    b warm up
    95 x 3
    115 x 2
    135 x 2
    155 x 1
    165 x 1
    175 x 1
    185 x 1.. good, this was the goal today. 97% was easy, minus being a little forward in the catch. Primed to move up again

    3 position snatch, 45s rest
    95, not great movement
    95, good!
    105
    105
    115.. lost grip on the high hang
    115, good

    Snatch + ohs
    125 + 7ohs
    135 + 7ohs
    145 x out of gasssss

    pendlay rows
    145 x 8
    165 x 8, 3 sets

    Extra
    db shoulder press + rolling db extensions - 3 sets of 12
    upward cable axe chops + pushdowns
    downward cable axe chops + rope hammer curl
    incline rolling leg raise + cable curls
    High rep bands:
    face pulls
    side raises
    curls
    pulldowns

    and a bunch of 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. #314
    Senior Member KevinStarke's Avatar
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    Great oly movements, I always tell myself i'm gonna start incorporating them in to my sessions and then never do.

  15. #315
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    Quote Originally Posted by KevinStarke View Post
    Great oly movements, I always tell myself i'm gonna start incorporating them in to my sessions and then never do.
    Honestly I'm still pretty bad at them but they're improving. The good thing is, you mentioned in your log needing more lower mobility.. trying to improve oly requires great mobility (which is why I'm slowly improving) which has made me sooo much better about actually working on it since I care about lifting more than just feeling better.
    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. #316
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    Mon Aug 19, lunch S Hill

    10 min mob

    Paused bench
    bar
    135 x 5
    185 x 5
    215 x 5 x 5.. all fast

    Thrusters
    bar x 5
    75 x 5
    95 x 5
    115 x 5
    125 x 5.. good, getting better

    WOD
    45 thrusters w/ 95#
    Time: 4:20.. 40s faster than last week

    Extra
    Incline db press + flyes
    dips + pushdowns
    50 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.

  17. #317
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    Tues Aug 20, lunch s hill

    15 min mob

    Squat
    bar
    135 x 8, feeling strong
    185 x 5, feeling strong but crooked
    215 x 5, definitely tipsy in the hole still
    235 x 5
    255 x 5
    275 x 5, much easier than last week, but still tipsy
    295 x 3.. 4th one tipped forward and I bailed.. had the strength for 5 but not the tech

    Speed pulls
    135, 3 singles
    205, 3 singles
    255, 3 singles
    285, 3 singles
    315, 8 singles (every 30 seconds)
    Getting faster and faster.

    Pause squat
    135, 4 x 8 for balance practice
    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. #318
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    Tues Aug 20 Session 2, after work

    Wanted to get in some of the assistance I missed at lunch so,

    25 min of mob/roll
    pistols to a box, 5 x 5 each leg
    db rev lunge into sldl, 3 x 5 each leg
    ghetto rev hyper + band hamstring curl, 4 x 12

    band:
    adductors
    abductors
    curls
    pulldowns
    face pulls

    a bit of abs
    single leg extensions, 1 giant drop set


    The thing is, I'm still fighting imbalance, especially in the hole of a free squat. My left hamstring is too tight, as is the inner everything. My right ankle has awful mobility. My left shoulder doesn't really externally rotate so the bar is never on my back straight. If I'm going to do the December meet I need to put as much effort into fixing these things right now as I do into lifting anything. SO, figured mobility + a lot of light iso lateral movements is a good start

    Conditioning
    Soccer
    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. #319
    Senior Member KevinStarke's Avatar
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    What was the injury that lead to all this imbalance? Forgive me for not reading back to find out, i'm at work and lazy. Your leg sounds like my arm felt for some time, just curious how long ago it happened and how long you've been doing mobility and strengthening the injuries. Strength still looks pretty solid and your definitely putting the work in.

  20. #320
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    Looks like about 2007. Trained a ton for a meet without a mirror and right foot kept getting further and further back without noticing. At the meet (geared) Squatted I think around 660, 700 called for depth (165) and reviewing video I looked like a helicopter from all the imbalance. Immediately started prepping for another meet and it got worse and worse. Finally tried to lay off and just never tried to rehab enough to get better. A year or two ago I started getting serious about mobility and becoming healthier.. dropped a lot of weight, upped the conditioning, started learning oly and now want to get strong again. I'll start a westside split in a couple weeks so for now gonna focus on healing up.

    wed aug 21, lunch at south hill
    rehab day

    get warm
    walk 10 min, row 500

    mobility
    knee to wall (ankle)
    1 knee 1/2 foam roller dorsiflexion
    world's greatest + side bend
    inch worms
    leg swings
    piriformis
    quad pulls
    frankensteins
    90/90
    cat/camel
    thoracic bends
    foam roller thoracic bends

    rehab
    overhead ext rotation + sword draws + chest and lat stretches, 2 sets
    YTAs (up to 3#!) 8 reps each letter + scap pushups x 12, 3 sets
    sldl to flat palms into squat, then arms overhead and stand on a half roller
    + toes on half roller sldl
    + left leg band adduction + right leg band abduction, 2 sets

    doesn't seem like it but it was about 80 minutes of moving around, hopefully this helps tomorrow. I'll get some hot tub and foam rolling in tonight
    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. #321
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    Thurs Aug 22, lunch s hill

    5 min mob

    close grip pause bench
    same scheme as 3 weeks ago, w/ more weight
    bar
    55 + light x 8
    105 + light x 8
    145 + light x 8
    165 + light x 8
    185 + light x 5, hard
    200 + light x 3, very hard but last time this was for 1
    210 + light x 1, easssy, shoulda done more

    pullup + dip
    bw: 3 + 8
    +15: 3 + 8
    +25: 3 + 8
    +35: 3 + 8
    +40: 3 + 8
    +45: 3 + 8.. had a bit more for pullups and tonsss for dips.. the rep ratio is too easy for dips

    WOD
    EMOM for 10 minutes:
    4 hspu
    8 pullups
    12 pushups
    Finished in time this week, and the hspu were strict for all but the last 2 sets.

    Extra
    8 minutes of upper body pump up.

    Much stronger, pretty stoked.
    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. #322
    Senior Member KevinStarke's Avatar
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    Glad to hear the strength feels good, especially on bench. Thats some awesome tension at the top, are you choking over 1 or 2 dumbbell handles?

  23. #323
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    Thanks dude. I actually just put on 5s and then band -> under the bench crossbar -> back to collar. dbs take too long

    Sat Aug 24, morning S hill
    hour of roll/mob at home

    Clean and jerk
    b warm up
    95 for 3 position
    115 3 position
    135 3 position
    155 x 1
    165 x 1
    175 x 1
    185 x 1
    195 x 1 PR

    Tried to do some snatch stuff but wasn't feeling it

    Snatch pulls (to mid stomach) w/ straps
    135 x 5
    155 x 5
    165 x 5
    175 x 5

    isolateral sldl
    95, 3 sets of 5/leg

    isolateral leg press
    3 sets up to 2pps for 8/leg

    extra
    shrugs w/ straps + standing db press, 3 sets of 12
    russian leg curls + ghetto rev hyper (used 7.5#), 3 sets
    rolly leg lift + overhead ext rotations, 3 sets
    weighted abs + band pull aparts, 2 sets

    Worked in a bunch of hip, flexor, shoulder and lat static stretching. stoked about an oly pr with no misses and less work lately.
    Last edited by ljosaitis; 08-24-2013 at 12:59 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.

  24. #324
    Senior Member KevinStarke's Avatar
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    Nice PR on C&J, I like the supersetting too.

  25. #325
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    Thanks dude. Oly is coming slowly. I superset for lack of time

    Tues Aug 27, lunch S Hill
    15 min mob. A little worried about today from a rough weekend in Seattle

    Squat
    bar
    135.. feeling relatively not crooked!
    185 x 3, great
    235 x 3, this is a good day
    275 x 3, fast
    295 x 3, fast
    315 x 3, fast.

    Strength is good today, back to the 350+ range and weight is still low. Happy

    Speed dl
    135, 3 singles
    205, 3 singles
    255, 3 singles
    305, 3 singles
    325, 8 singles (1 every 30 second)

    Still very fast

    Extra
    3 sets of:
    lunge + 1 leg sldl w/ dbs, up to 35s for 6/leg
    + ghetto rev hyper, used a 10 for sets of 12

    band adduction left leg + abduction right leg, 3 x 12
    decline situps + 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.

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