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. #26
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    Thursday Squat/Dead Deload

    Warmup: GHR 2x12, 45 degree hypers 2x15, stretching.

    Raw Narrow Stance Low Box Squats w/SSB (counting bar as 45lbs)
    barx10
    135x5
    185x5
    225x5
    275x5
    315x5

    Conventional Speed Deadlifts 315 10x1

    Easy deload, i needed it.

  2. #27
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    Friday RE/Deload Bench

    Warmup: Cuff complex, Indian club swings, flat DB press 3x20, standing cable rows w/v-handle 3x20

    BB Floor Press w/chains
    barx20
    135x10
    135+40lb chain x5
    135+80lb chain x5 (kept this chain throughout)
    185x5
    225x5
    255x5
    225x5
    185x10

    Floor Presses were supersetted w/rope cable face pulls 3x15 and rotating face pulls 2x10

    Moderate weight and volume was the prescription for today. I wont be lifting at all next week, just throwing a few times since i have a highland games competition next week. I want to be nice and fresh for it.

  3. #28
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    Ormond Beach Highland Games

    I competed in the Amateur B class and felt pretty good coming into the day, i dressed appropriately to protect myself from the heat and sun and stretched out for the day.

    16lb Sheaf: I cleared 16, 18 and 20 ft and missed 22ft. This ties my PR and i took 4th

    56lb weight for height: I had everyone beat at 12 ft so i went for 15ft which would have been a 6 in PR. I hit the bar twice with it and looking at the vid i had the height but just needed to back up a little to get it over. 1st place.

    Caber: Shit show, couldnt get the pick, no turn. 14th place.

    22lb Heavy Hammer: 77.9 on my 3rd throw. 1st place.

    16lb stone: Threw from the power position, 30ft 8 in. Quite off from my best, couldnt get a good hand placement on the stone. 2nd place

    56lb For distance: 24.2 on my 3rd throw for 1st place. This is a post bicep tear PR.

    28lb For distance: 46.9 on my 2nd for 1st place and another PR.

    Finished at 2nd place overall.

    Even though i won 4 events outright and placed 2nd and 4th on 2 other events, the caber killed my overall placement. If i had just gotten some sort of pick and toss on the caber i would have easily gotten 1st. This is probably my last games for the season as i focus more on powerlifting. After consulting with my Brother i will try to move into the A class next year. In order to become competitive i will have to get a caber to practice with in the off season. I need to drastically improve my weight throws as well. I may need to get blades for my hammer throws in order to continue building up more momentum and take this event to the next level. My stones need continued work and improvement as well as my sheaf. If i can do this, then i should be able to compete in the A class next year.

  4. #29
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    Tuesday Accessory

    Warmup: Cuff complex, indian club swings, incline db press 3x20, pulldowns 3x20

    Fat Bar Close Grip Bench
    barx20
    120x10
    160x5
    210x3
    250x1
    work set
    300x5

    DE BB Bench w/fat bar against doubled light bands
    120 2x3
    140 2x3
    160 2x2

    Benching was supersetted w/various pullups x6, 2x5

    Sled pushes supersetted w/1 arm KB overhead press 52x10 x2 rounds
    Finished w/upper body dragging

    I have gradually become a fat bastard over the last few months and have really done no conditioning or cardio and instead used that time to focus on highland games throwing. I was up to a fat 284 the other day and need to get back into shape and take some lard off. Im cleaning up the diet a good bit this week and am gradually going to work more conditioning work into my training.

  5. #30
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    You have an interesting log on here, sir. Congrats on all the 1st places!!

  6. #31
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    Quote Originally Posted by Alinshop View Post
    You have an interesting log on here, sir. Congrats on all the 1st places!!
    Thanks for the compliments! Im just trying to improve at Highland Games which is a new sport for me and still remain competitive in powerlifting.

  7. #32
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, band knee raise x20, stretching then put on ace briefs and canvas suit.

    Circa Max Squats on box
    bar+blue bands x10
    bar+blue+green bands x5 (kept this tension throughout
    145x3
    235x2
    325x1
    415x1
    465 x2 started getting depth here
    465 x1 stopped here

    Speed Deadlifts Standing on 2" box 315 8x1 (double overhand)

    Finished with sled dragging forward and backward

    I had to shut down the circa max work today for multiple reasons. One is that i normally wear the thinner boss briefs under my canvas, the metal ace briefs just are too thick and were binding me up a little above parallel so that when i got to depth on the box it was compromising my form and i was feeling it too much in the low back and hamstrings even though the weight didnt feel too heavy. Lesson learned on that. I think my body is also a bit worn out from previous squat cycles and highland games. I was doing this squat cycle to help out my team mate Lee who is preparing for a meet in late may. At this point im going to bow out of this cycle and do some raw work which should allow me to get my body healthy again with the lighter loads and get my conditioning up again.

  8. #33
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    Saturday Bench

    Warmup: Cuff complex, bowling pin swings, band rows 3x20, flat db press 3x20

    BB Bench
    barx20
    135x10
    185x5
    add EFS reverse avg bands
    245x5
    335x5
    385x5
    425x5
    add RageX shirt
    515 x5 2 off 5 board, 3 off 4 board
    565 x5 2 off 4 board, 3 off 3 board
    605 x5 all on 3 board

    Rev hyper shrugs 3x20 supersetted w/bent raises 3x20

    Finished w/a bunch of upper body sled dragging.

    I didnt push too hard on the bench today, just worked up to a moderately heavy set of 5 and then continued to break in my shirt and build some top end strength.

  9. #34
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    Monday Accessory

    Warmup: Cuff complex, indian club swings, flat db press 3x20, pulldowns 3x20

    CLose Grip Fat Bar Bench
    barx20
    120x10
    160x5
    210x3
    250x1
    work set
    305x5

    DE Fat Bar Bench w/doubled light bands
    140 2x3 close
    160 2x3 medium
    170 2x3 wide

    DE benching supersetted w/parallel grip pullups 3x6

    Finished w/4 rounds of sled drags x50 yards supersetted w/1 arm overhead KB presses x5

  10. #35
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching

    Raw Low Box Squat w/Narrow Stance and SSB (counting it as 45lbs)
    barx10
    135x5
    225x3
    275x1
    work set 315x10

    DE Raw Box Squat w/slightly below parallel box and SSB, approx 30 seconds rest between sets
    225 8x2

    Dimmel Deads w/double overhand grip 225 3x20

    I will be out of gear on my squat/dead day for a little while, i kept the loads very light in hopes of allowing my lower back to feel better. I will be using a similar scheme as to what i have used on my DE upper body day in order to build back some raw strength. Pretty much doing a 1 set progressive overload rep scheme, followed by DE work eventually getting into bands. Should be a fun experiment.

  11. #36
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    Friday Bench

    Warmup: Cuff complex, indian club swings, flat db press 3x20, standing cable rope rows 3x20, band flyes.

    BB Floor Press w/Chains and medium grip
    barx20
    bar+80lb chain x10 (kept this chain throughout)
    135x5
    185x5
    225x5
    265x5
    225x5
    185x12 (wide grip)

    Floor pressing supersetted w/rope face pulls 3x20 and kneeling rope pulldowns 3x15 as well as some footwork drills

    Finished w/20 min on treadmill using Bruce protocol for stress tests and then working back down.

  12. #37
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    Monday Upper

    Warmup: Cuff complex, incline DB press 3x20, pulldowns 3x20

    Fat Bar Close Grip
    barx20
    120x10
    160x5
    210x3
    250x1
    280x1
    work set 315x3

    DE Fat Bar Bench w/doubled avg bands
    90 6x3 CMW

    DE work supersetted w/dead hang parallel grip pullups 3x5

    Finished w/sleg dragging supersetted w/1 arm KB press x5, 4 rounds of this.

    Holy tension! The doubled average bands provided some serious tension at the top so that i really had to focus hard on speed off the chest to have enough momentum to lock out each rep. Definately the most band tension i will use on benching.

  13. #38
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hyper 2x15, stretching

    Narrow Stance Raw Squat on low box w/SSB (counting bar as 45lbs)
    barx10
    135x5
    225x3
    275x1
    315x1
    work set
    335x10

    DE Raw Box Squats w/slighly below parallel box
    245 8x2

    Dimmel Deads 275 2x20

  14. #39
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    Sunday Bench

    Warmup: Bowling pin swings, cuff complex, flat db press 3x20, band rows 3x20

    BB Bench w/doubled monster mini bands
    barx10
    95x5
    135x5
    185x5
    add 2 board from here
    225x5
    265x5
    280x5
    took off bands and did 225 for max reps off the chest
    225x28 (ties all time best)

    Rev hyper shrugs 3x20
    Band pullaparts 3x20
    Lateral raise 2x12

  15. #40
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    Tuesday Upper

    Warmup: Cuff complex, double overhead kb press 3x10, pulldowns 3x15

    Standing BB overhead press (cleaned from floor)
    barx10
    95x10
    135 3x10 supersetted w/parallel grip dead hang pullups

    1 arm KB overhead press 2x10 supersetted w/standing BB row x10, x12

    DB lateral raise x10, x12 supersetted w/underhand narrow grip pulldowns x10, x12

    Finished w/heavy sled dragging

    I am moving back to benching once a week and spending this day focusing more on overhead work, shoulders and back. Benching x2/wk worked well to get my benching back up from the pec tear but i can only do it for so long without getting too beaten up. Once i get closer to meet time i will add in benching on this day again.

  16. #41
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    Thursday Squat/Dead

    Warmup: GHR 2x12, 45 degree hypers 2x15, stretching.

    Raw, Narrow stance BB Free Squat
    barx10
    145x5
    235x3
    325x1
    work sets
    365x5
    395x5
    435x5 added belt
    add reverse light bands
    525x1 felt very easy

    Raw Conventional deadlift
    315x3
    work sets 425 3x5

    Pretty straightforward raw stuff today, I do most of my squatting on boxes so it is always fun to do the occasional deep, raw, narrow stance free squat. It all moved well.

  17. #42
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    Saturday Bench

    Warmup: Cuff complex, band rows 3x20, flat db press 3x20

    BB Bench
    barx20
    135x10
    185x5
    245x5
    add reverse EFS avg bands
    335x5
    385x5
    405x5
    430x5

    took bands off and did a "tricep death" type deal starting with 3 reps off the chest and doing 3 reps on 1,2,3,4 board with 295 for a total of 15 reps

    Rev Hyper Shrugs 3x20 supersetted w/band pullaparts 3x20

  18. #43
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    Monday Upper

    Warmup: Cuff complex, indian club swings, double KB overhead press 3x10, pulldowns 3x12

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    145 3x10

    Pressing was supersetted w/dead hang pullups on rings 3x5

    Bent BB Row 145x8, 195x10 supersetted w/1 arm KB press 53 2x12

    Underhand pulldowns x8, x10 supersetted w/db lateral raise x8, x10

    Finished w/rowing 4x250m

    My assistance work such as the BB rows, pulldowns, laterals are being performed HIT/bodybuilder style, strict form, slow eccentric and squeezing in the middle.

  19. #44
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    Thursday Squat/Dead

    Warmup: Stretching, GHR 2x12, 45 degree hypers 2x15

    Raw Narrow Stance Low Box Squat w/SSB (counting it as 45lbs)
    barx10
    135x5
    225x3
    275x1
    315x1
    work set
    355x8

    Raw DE Box Squat w/slightly below parallel box, narrow stance against EFS light bands
    225 2x2
    245 2x2
    265 2x2

    Raw Sumo Speed Pulls
    245x2, 295x2, 335 5x2

    All around a pretty good day today, nothing crazy other than it was hot as hell.

  20. #45
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    Friday Bench Deload

    Warm-up: cuff complex, Indian club swings, flat db bench 3x20, standing cable rows 3x20

    BB Medium Grip Floor Press
    Barx20
    135x10
    185x5
    225x5
    255x5
    275x5
    255x5
    225x5

    Floor pressing was supersetted with rope face pulls 3x15 and rotating rope face pulls 2x10

    Earlier today I did some treadmill work. Overall I felt tired today and needed a deload. I kept the weights light and got some volume in. I did the whole workout in about 35 minutes. Tomorrow I go to fort Myers to handle two of our lifters at an RPS meet.

  21. #46
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    Monday Upper

    Warmup: Indian club swings, cuff complex, pullovers 3x12, double KB overhead press 3x10

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    work sets
    155 3x8

    supersetted pressing w/v-handle side to side pullups 3x6

    1 arm DB Rows 2x10 superseted w/1 arm KB snatch press 2x5

    Kneeling rope pulldowns 2x12 supersetted w/cable lateral raise 2x12

    Finished w/sled dragging

  22. #47
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    Nov 2011
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    Thursday Squat/Dead

    Warmup: Stretching, GHR 2x12, 45 degree hypers 2x12

    Raw Narrow Stance Low Box Squat w/SSB
    barx10
    135x5
    225x3
    275x1
    315x1
    work set
    365x8

    Raw Narrow Stance Box Squat w/SSB, slightly below parallel box w/light bands
    275 6x2

    Raw Conventional Deadlift
    315x5
    work sets 425x5, 445x5, 465x5

  23. #48
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    Nov 2011
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    Southside Barbell Lake Worth FL
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    Sunday Bench

    Warmup: Cuff complex, bowling pin swings, flat DB bench 3x20, band rows 3x20

    BB Bench w/doubled monster mini bands
    barx20
    bar+bands x10
    135x5
    185x5
    add 2 board
    225x3
    275x3
    295x3
    add xxl slingshot
    335x7

    Double outside the leg KB swing 2x20 supersetted w/band pullaparts 2x20
    Bent DB raise 2x20
    Band extensions 2x50 supersetted w/DB curls 2x12

  24. #49
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    Nov 2011
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    Tuesday Upper Accessory

    Warmup: Cuff complex, indian club swings, double overhead KB press 3x10, pulldowns 3x15

    BB Overhead Press (cleaned from floor)
    barx10
    95x5
    work sets
    155x8
    160x8
    165x8

    Pressing supersetted w/dead hang ring pullups 3x6

    1 arm DB Rows 2x8 supersetted w/1 arm KB snatch/press 2x7

    1 arm cable lateral raise x8, x10 supersetted w/kneeling rope pulldowns 2x12

    Finished w/sled dragging

  25. #50
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    Nov 2011
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    Southside Barbell Lake Worth FL
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    Thursday Squat/Dead Deload

    Warmup: GHR 2x12, 45 degree hypers 2x15, band hip abduction x30, stretching

    Raw Low Box Squat w/SSB, narrow stance
    barx10
    135x5
    185x5
    225x5
    275x5
    315x5

    Good Mornings w/SSB 3x10

    1 arm alternating KB swings 3x20

    Simple deload today, nothing too interesting.

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