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
    Gaglione Strength Chris Rodgers's Avatar
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    Latty's Strength Routine

    I've told most of you that I've been a lazy biatch lately with no motivation, poor eating habits and in turn, poor inconsistent training. Well, that is all a thing of the past. I've set new goals, gotten myself really freakin motivated, got help with a routine from Maki and suggestions from Getin Bigger. I am ready to get strong. 4 days a week, pretty simple for now. Just looking to progress before I get into the different techniques, i.e. Westside or something along those lines. One day is only devoted to abs, obliques and calves, so won't be too demanding.

    BTW, Chris, this is a strength phase and I'm not sure how long it will go for, probably a while. When I look towards going into a hypertrophy phase, I shall look your way.

    Thanks everyone who helped me and those of you who will support me during my training.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

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  3. #2
    Gaglione Strength Chris Rodgers's Avatar
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    8/27

    Squat day
    Squats- 150 lbs 8x2(setsxreps)
    Arched back good mornings- 95 lbs 2x6, 105 lbs 2x6


    That's it. First day, so I had to try and guess poundages. I purposely underestimated my 1RM so that I could start a bit lighter. Over the next few weeks I will add weight gradually. Squats are done with 45 seconds rest. Good mornings were done with closer to 90-120 seconds rest.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  4. #3
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
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    8/28

    Calves, abs
    Standing calf raises on Smith- 125 lbs 2x25
    Hanging knee raise- 2 sets
    Kneeling cable crunch- 2 sets
    Side bends- 2 sets


    I haven't done real calf or ab training for ages. I went easy, but will still probably be sore, lol.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  5. #4
    Gaglione Strength Chris Rodgers's Avatar
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    8/29

    Push
    Flat Flyes- 35's 2x8
    DB push press- 50's 5x3
    Inc. Close grips- 95 3x3, 105 2x3, 115 1x3*
    DB skull crushers- 25's 2x6


    *Wasn't sure about weight on these, so I started a bit too light. Last set was just as explosive as the first.

    DB skull crushers are the hardest f'n exercise!!

    Maki- I love this day, good work! All those sets, plus a few warmups and it took less than 30 minutes! Those short rest periods really make you work!


    Oh yeah, I weighed in at a whopping 155 lbs today.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  6. #5
    Gaglione Strength Chris Rodgers's Avatar
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    8/31

    Deadlift day
    Deadlifts- 265 lbs 5x5
    Seated row- 130 lbs 2x8
    Farmers Walk- 80 lb db's- 220 feet


    Damn hard workout!! Those deads near killed me and then the Farmers walk!!! OMG! I wanted to stop so bad, but Slipknot and Drowning Pool kept me goin!!


    The seated rows are done with a med/wide overhand grip.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #6
    Gaglione Strength Chris Rodgers's Avatar
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    9/3

    Squat day
    Squats- 185 lbs 4x2, 205 lbs 4x2
    Arched Back good mornings- 115 lbs 2x6, 135 lbs 2x6

    Great workout. All done in 20 minutes.

    Squats- Was supposed to up the weight to 80% of max(200 lbs). Started lighter, but it felt good so I went to 205 for the last 4 sets. Next week I go back down to 160 lbs for all 8 sets and then the following week I'll go to 205 for all 8 sets.


    Good mornings- I upped the weight and they felt great! Very hard exercise, so form is critical. Next week I should stick with 135 for all 4 sets.


    Who knew squat workouts could be so fun!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  8. #7
    Gaglione Strength Chris Rodgers's Avatar
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    9/4

    Calves, abs
    Standing calf raises on Smith- 125 lbs 2x25
    Hanging knee raise- 2 sets
    Standing abs(cable)- 2 sets
    Side bends- 2 sets
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  9. #8
    MA's Bionic Creation syntekz's Avatar
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    just curious how much you weigh latty

  10. #9
    Gaglione Strength Chris Rodgers's Avatar
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    I weighed myself on the 1st and I weighed a massive 155 lbs@ 5'7".
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  11. #10
    Gaglione Strength Chris Rodgers's Avatar
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    9/5

    Push day
    DB push press- 55's 1x3, 50's 4x3
    Inc. close grips- 115 lbs 6x3
    DB skulls- 25's 1x6
    Inc. elbows out extensions- 20's 1x6, 25's 1x6

    A man that has many identities on this board
    has asked me to compete in a strength competition where we will post lifts in the big three on Feb 1st. I am going to structure my strength routine with a few mini-cycles to the point where I will be ready to max at the end of the 21 weeks I have. The rules of our comp will be listed in a thread we will start in the competition forum. PLease don't post here about that. Thanks.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  12. #11
    Bigger fewl
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    Ft. Worth, Texas
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    Nice routine! Glad to see your doing some real strength and powerlifting type stuff!
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  13. #12
    Gaglione Strength Chris Rodgers's Avatar
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    9/7

    Squat/Pull heavy day
    Arched back goodmornings- 185x3, 205x3, 225x3, 245x3
    Pull throughs- 50 lbs 3x8
    Seated row- 140x6, 150 lbs 2x6
    DB hammer curls- 35's 2x6
    Static holds- Left/right- 405 lbsx20 secs. Right/Left 405 lbsx23 secs.


    First heavy day on this routine which I posted in Training. It was tough, but was all done in under 40 minutes with generous rest periods.

    Goodmornings- first 3 sets seemed easier than I expected. Last set was real hard and almost didn't rack it

    Pull throughs- first time I tried. Seemed hard to keep my balance. I'll keep these light until I nail the form down.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  14. #13
    Gaglione Strength Chris Rodgers's Avatar
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    9/10

    Push light day
    Speed benches- 105 lbs 3x3-close, 3x3 medium, 3x3 wide
    Front plate raise- 35 lb plate 3x8
    DB skullcushers- 25's 2x6
    Standing abs(cable)- 2 sets
    Side bends- 2 sets


    That's 18 work sets and only took me about 26 minutes!

    First day with speed benches. Weight was nice and light and all sets were done tight and very quickly.

    Front plate raise is done explosively on the positive with no body movement(momentum), pause at the top, then back down.

    Abs feel stronger already.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  15. #14
    Gaglione Strength Chris Rodgers's Avatar
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    9/12

    Squat/Pull Medium day
    Rack pulls(7.5 inches off floor)- 315x5, then decided to pull sumo- 325x3, 335 lbs 3x3
    SLDL- 225 lbs 2x6
    Zercher Squats*- 95 lbs 2x6
    Wide grip chins- BW 2x6

    I will be using the sumo stance for the rack pulls from now on since I will be using a close stance on SLDL.

    *First time trying these. Noticed that I have to focus on keeping the bar in tight. While I was coming up, I was sometimes lifting the bar with my biceps. tuttut Felt good on my legs though.


    This workout was tough. All those deads, plus my mind isn't exactly stable. It did feel good to get out some anger on the iron.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  16. #15
    MA's Bionic Creation syntekz's Avatar
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    zercher squats?

  17. #16
    Moderator Adam's Avatar
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    Zercher's - Take a wide stance holding the barbell in the bottom of you elbows, go down untill either your elbows hit your legs or the bar hits your legs. You can use a pad so it doesn't hurt yours arms as much or go raw You can hold onto more weight without teh padding. These squats are awesome. I advise everyone to try them out.
    Here's a link of Jason Burnell doing one: http://www.deepsquatter.com/strength/zercherdance.rm
    P.S. He's a little on the different side
    Last edited by Adam; 09-12-2001 at 04:11 PM.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  18. #17
    Gaglione Strength Chris Rodgers's Avatar
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    9/14

    Push heavy day
    Flat close grips- 175 lbs 2x3, 185 lbs 1x1, 195 lbsx failed
    Floor presses- 165 lbs 3x3
    Inc. skullcrushers(ex curl)- 50 lbs, 2x8
    Inc. elbows out ext.- 25'sx6, 30'sx6
    Light rotator work



    Close grips- 185 felt real good and moved pretty quick. Started fine with 195, then stalled after a few inches.

    Floor presses- First try at these and no spotter, so I didn't raise the weight. I wouldn't have gone much heavier even with a spotter.

    Both incline movements were done at approx. 30 degree incline.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  19. #18
    Porn Star YatesNightBlade's Avatar
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    wheres your gym Latty ? Long island ?
    * * * * * * * * *
    Yates

    hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society


    'Over thinking, over analyzing separates the body from the mind'

  20. #19
    Gaglione Strength Chris Rodgers's Avatar
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    Yeah, it's about 10 feet under my room.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  21. #20
    Gaglione Strength Chris Rodgers's Avatar
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    9/17

    Squat/Pull light day
    Box squats(12" box)- 150 lbs 7x2, 185 lbs 1x2
    Arched Back Good Mornings- 185 lbs 2x4, 205 lbs 2x4
    Pull throughs- 60x8, 70x8
    Standing Abs(cable)- 2 sets
    Side Bends- 2 sets


    Box squats are hard as hell!! First try at them. 12" isn't super-low for me, but it is below parallel. I wasn't happy with the speed on the last set.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  22. #21
    Gaglione Strength Chris Rodgers's Avatar
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    9/19

    Bench day
    Flat Bench Press- 155x3, 175x3, 185x1, 205x1
    Incline Close grips- 135 lbs 3x3
    T-bar rows- 105x6, 140 lbs 2x4
    Incline Elbows out ext.- 25'sx6, 30's 2x6
    Rotators


    I decided as the workout started to test my max bench. It seems I have gained back my push strength and matched my previous pathetic best press.

    T-bar rows were awesome. First time I tried those at home.


    Next week I will test my squat. The week after will be a light week. Then I am going to go Westside on dat ass!! Can't wait!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  23. #22
    MA's Bionic Creation syntekz's Avatar
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    Explain what exactly box squats do, eh?

  24. #23
    Gaglione Strength Chris Rodgers's Avatar
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    www.elitefitnesssystems.com


    Go there and look under articles. Louie and Dave can explain it a million times better than me.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  25. #24
    Player Hater PowerManDL's Avatar
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    Latty, let me know about the Westside program. I'll set something up for you.

    MA, box squats help teach proper squatting because of the way you have to release, then engage the appropriate muscles.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  26. #25
    MA's Bionic Creation syntekz's Avatar
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    They aren't where you squat down and sit down for a second is it?

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