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. #1
    Tearing **** Up FortifiedIron's Avatar
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    My Current Powerlifting Routine:

    The powerlifter: (Friend made this page for me
    http://67.85.14.142:27015/kyle.asp
    just enter your lift max's and it tells you what to do.)
    Deadlift Routine:

    Deadlift:
    1) 3x6 70%
    2)3x6 75%
    3)6x3 70%
    4) 3x6 75%
    5) 4x4 80%
    6) 4x4 80%
    7) 4x3 85%
    8) 4x3 90%
    9)OFF
    10) 6 (70%) 5 (80%) 4 (85%) 2 (95%)
    11) 5 (80%) 4 (85%) 3 (90%) 2 (95%) 1 (97.5%)
    12) 3 (95%) 2 (95%) 2 (97.5%) 1 (100%)
    13) 3 (95%) 2x1(100%)
    14) 3x1 (100%) 2x1(Over Max)

    **Alternate Snatch grip deadlifts and Partial Reps wkly after deadlift session: 1-8: 5x3 10-14:
    wk 1-14
    Weighted Sit-ups 3x8

    Wk 1-8

    Stiff Leg Dead lifts 3x8
    Bent over Rows 3x8
    Military Press 3x8
    Good Mornings (Variation) 3x8

    Wk 10-11
    Power Shrug 3x5
    Stiff Leg Dead lifts 3x5
    Bent over Rows 3x5
    Military Press 3x5
    Good Morning (Variation) 3x5

    Wk 12-14
    Power Clean 4x5
    Power Shrug 4x5
    Straight Leg Dead lift 4x5

    Bench Press Routine:

    Wks 1-14 Bench:

    1) 60% 4x6
    2) 65% 4x6
    3) 70% 5x5
    4) 75% 5x5
    5) 75% 5x5
    6) 70% 5x6
    7) 80% 5x3-2x2
    8) 85% 5x3-2x2
    9) Rest
    10) 6 (80%) 5 (85%) 4 (85%) 3 (90%)
    11) 5 (80%) 4 (90%) 2 (95%)
    12) 4 (90%) 3 (95%)
    13) 3x1 (100%)
    14) 3x1 (100%)

    Wk 1-14
    Lockout work 5x3
    Medicine Ball Explosive Core Drills

    wk 1-8 3x8
    Incline
    Close Grip
    Skull Crushers
    French Press

    Wk 10-14 4x5
    Jm Press
    Skull Crushers
    French Press

    Squat Routine:

    1) 3x6 70%
    2) 3x6 75%
    3) 6x3 70%
    4) 3x6 75%
    5) 4x4 80%
    6) 4x4 80%
    7) 4x3 85%
    8) 4x3 90%
    9) OFF
    10) 6 (70%) 5 (80%) 4 (85%) 2(90%)
    11) 5 (70%) 4 (75%) 3 (80%) 2 (90%)
    12) 4 (80%) 3 (85%) 2 (90%) 1 (95%)
    13) 4 (85%) 2 (90%) 2x1 (95%)
    14) 2x2 (90%) 1 (95%) 1 (Over max)

    wk 1-14
    Saxon Bends 3x8

    wk 1-8 3x6
    Hack Squat
    Leg Press
    Seated Rasies (3x20)
    Standing Rasies (3x15)

    wk 10-14 4x4
    Front Squat
    Leg Press
    Standing Rasies (3x20)


    **Figured I'd post it incase somebody was interested in getting into powerlifting.



    KC

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  3. #2
    Tearing **** Up FortifiedIron's Avatar
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    Didnt mean to post routine in this section sorry y'all. If a mod seem's it fit could you plz move this to the proper section!


    Thanks,
    KC

  4. #3
    Think Tank TMan's Avatar
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    I don't think there is any need for all those calf raises in a PL routine. From what I've read the calf muscles only constitute about 6% of the force used to do a squat. Rarely is a person's calves holding them back in the squat.

    Other than that the routine looks okay. A little too much volume for me personally, though.
    "Load the bar, do the set, forget about it until the next workout. It's not rocket surgery."
    - Dan Martin

    "Pain is not my enemy; it is my call to greatness."
    - Henry Rollins

  5. #4
    Tearing **** Up FortifiedIron's Avatar
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    Its a very simple form of periodization. I've used similar programs that have helped me greatly.


    KC

  6. #5
    eating out millertime's Avatar
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    Good luck with your routine, I'm starting a 6 week periodization routine.
    Week
    1 - 70%
    2 - 75%
    3 - 65%
    4 - 85%
    5 - 75%
    6 - 90%

  7. #6
    Senior Member benchmonster's Avatar
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    I am not a fan of periodization routines, but if it works for you, great.

    B.

  8. #7
    eating out millertime's Avatar
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    Originally posted by benchmonster
    I am not a fan of periodization routines, but if it works for you, great.

    B.
    What would you recomend?

  9. #8
    Senior Member benchmonster's Avatar
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    The conjugate method.

    B.

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