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. #51
    Diesel Hercule's Avatar
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    You've been using the same movement for too long. 3 weeks should be the max for the ME movement, otherwise you will fry your CNS. Try doing board presses for your bench ME, and something like GM's for your squat/dl ME. Good job man. YOu've been gaining strength fast.

  2. #52
    Senior Member debussy's Avatar
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    Hey kenn, thanks for dropping by the journal. I agree with you about the burning off of fat and development of muscle. I'm just going to keep working out harder, eat healthy, and through in that occaisional cardio.

  3. #53
    Senior Member debussy's Avatar
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    Hey Hercule, thanks for the suggestions. I was actually worried about frying my CNS too. I noticed that I hit a small plateau in my lifting. Anyway, I just learned how to do GM's, so I'll be doing those for a few weeks. Board presses... I'm going to start doing those next ME session. What other ME Bench and DL/SQ exercises do you recommend? Incline bench?
    Last edited by debussy; 03-05-2004 at 03:12 PM.

  4. #54
    Senior Member debussy's Avatar
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    sunday sunday sunday!

    I couldn't wait until sunday... so i snuck in an extra workout:

    Military Press: 25 x 8, 50 x 6, 55 x 6 x 2
    Lat Raises: 25 x 6 x 3
    Bench: 135 x 6 warmup
    2 Board Press: 225 x 1 (easily), 250 x 1 (miss)



    I love ME days...

    SUNDAY:
    ME Bench

    Max Flat: 230 x 1, 235 x 1 MISS, 235 x 1 MISS
    2 Board Bench: 225 x 3, 235 MISS
    Incline CGBP: 135 x 6, 145 x 6, 145 x 5
    BB Row: 135 x 6, 155 x 6, 165 x 6
    Pullups: 5
    Chinups: 5, 5, 4
    Front Raise: 45 x 6 x 2
    Lat Raise: 20 x 8, 25 x 6, 20 x 8

    Quite a depressing day... I did not get the 235 I was hoping for. The first try was just horrible. I strained my abs pretty bad on the first try. The second try, I felt it was going up. The bar was stuck about 6" off my chest. I gave it the good fight until I pulled an ass muscle.

    Next time, I promise I'm doing soley board presses. No more messsing around with flat bench. My CNS is definitely fried and I feel that I'm starting to plateau.
    Last edited by debussy; 03-07-2004 at 01:47 PM.

  5. #55
    Diesel Hercule's Avatar
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    Here is a list of ME BEnch and Squat/DL exercises-

    Bench-
    Board Presses
    Pin Presses
    Decline Presses
    Incline Presses
    CG Presses
    Floor Presses

    Squat/DL-
    High Box Squats
    Low Box Squats
    Bent Over Goodmornings
    Arched Back Good Mornings
    Rounded Back Good MOrnings
    Suspended Good Mornings
    Deadlifts
    Deadlifts off Plates
    Partial Deadlifts
    Romanian Deadlifts
    Zercher Squats

    There are plenty of choices, and these are all I can think of off the top of my head.

  6. #56
    Senior Member debussy's Avatar
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    time for a change?

    considering this routine, since im a beginner... its much simpler than westside:
    http://www.powerlifting.com/forum/me...fID=3&tID=1399

    this is really interesting too:
    http://www.powerlifting.com/forum/me...fID=3&tID=1400

    comments anyone? westside has definitely done well for me... but i think its a little too advanced for me. any suggestions? this looks like a solid routine.
    Last edited by debussy; 03-07-2004 at 05:52 PM.

  7. #57
    Senior Member debussy's Avatar
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    Deadlifts

    Weak ass day... very disappointed

    All of this was done sumo...

    Warmup DL: 135 x 3, 155 x 3, 185 x 1, 225 x 1, 245 x 1, 275 x 1

    Main Event DL: 305 (MISS), 295 x 1 (Lost grip on 2nd rep)

    Done conventional...

    Warm down DL: 185 x 6

    OK.... so... 305 came up pretty fast... except my hands were greasy and I lost it while I tried to lock out. I need to work on my grip and use chalk next time. I feel so ripped off.
    Last edited by debussy; 03-08-2004 at 01:56 PM.

  8. #58
    On Auto Pilot:******* Huge Alke's Avatar
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    hey debussy, I think you will like the 5x5 routines with 3x8 for assistance work routines. There might be something to progressing too fast in lifts, and the 5x5 will give your body some time to adjust to your new stength levels you acquired with westside if your feeling like you need a change.

    for myself, my gains have been progressively increasing on this bulk, and I am learning that some days backing off is better than pushing forward every week. I do have scheduled "light" weeks, but sometimes my body just doesnt want to wait, and I go light on days Im "supposed" to go heavy.

    the 5x5 routines your looking at would be better suited to building more mass as well, and then you can go back to westside after a few months of 5x5.

    either way, your lifts are very strong man, westside or 5x5, keep it up!
    My Journal
    Progress Pic


    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

  9. #59
    Senior Member debussy's Avatar
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    hey kenn, i appreciate the advice. i try to take in all the suggestion people give me since im a newbie. with that, i think ill try the 5x5 routine for a while.
    i noticed that your lifts for may '03 were pretty similar to mine. im just wondering, have you had any trouble with grip when deadlifting? i think your advice is good... and i need to get used to big weight with 5x5... for example, let my grip catch up to everything else before i proceed to move bigger weight.
    Last edited by debussy; 03-08-2004 at 01:53 PM.

  10. #60
    On Auto Pilot:******* Huge Alke's Avatar
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    grip? I sure did notice grip slipping with heavier weights. I didnt sweat this much either, but as soon as I up the intensity or start pulling more, seems I sweat more.

    chalk helped IMMENSELY with grip. its like your hand is glued to the bar, and even if you DO lose your grip, you know it is due to grip strength and not because of sweat. get some chalk and you shoud have no more grip issues for a while.

    there is a few journals using 5x5, I cant think of them right now, but maybe a search will find them.

    and that hercule fellow really knows his sh!t when it comes to westside......
    My Journal
    Progress Pic


    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

  11. #61
    Senior Member debussy's Avatar
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    extra

    CGBP Incline: 135 x 6, 135 x6
    CBGP Flat: 185 x 4, 135 x 11
    Chinups: BW x 5 x 3

    Felt sooo weak today... been staying up studying... diet has been bad... ahh

    In order to reach my semester goals, I'm gonna start pumping hard with this 10 week plan for the big 3:
    Wk01: 165 x 5 x 5 / 235 x 5 x 5 / 265 x 3 x 5
    Wk02: 175 x 5 x 5 / 245 x 5 x 5 / 225 x 5 x 5
    Wk03: 185 x 5 x 5 / 255 x 5 x 5 / 275 x 3 x 5
    Wk04: 185 x 5 x 3 / 265 x 5 x 3 / 235 x 5 x 5
    Wk05: 195 x 5 x 3 / 275 x 5 x 3 / 285 x 3 x 3
    Wk06: 205 x 5 x 3 / 285 x 5 x 3 / 245 x 5 x 5
    Wk07: 205 x 3 x 3 / 295 x 3 x 3 / 295 x 3 x 3
    Wk08: 215 x 3 x 3 / 305 x 3 x 3 / 255 x 5 x 5
    Wk09: 215 x 3 x 1 / 305 x 3 x 1 / 305 x 3 x 3
    Wk10: 225 x 3 x 1 / 315 x 3 x 1 / 315 x 3 x 1

    Target Total: ~915

    New Split:
    ---------
    Monday: Bench, CGBP, Chinups, Pullups, Push Press
    Tuesday: Hang Cleans, Parallel Squat, Lunges, Abs
    Thursday: Speed Bench, Triceps, Chinups, Pullups, Push Press
    Saturday: Deadlift, GM, Reverse Hyper, Grip work

    For deadlifts, im going to switch up different variations every other week. Also, I probably wont go heavy on them every week.

    I'm pretty confident I will reach my deadlift and squat goals. I'm especially confident about deadlifts because I'm almost positive that grip is what's holding me back. However, I think a good goal for my bench seems to be a 245-250 1RM max "to settle with". We'll see how this goes.
    Last edited by debussy; 03-15-2004 at 07:54 PM.

  12. #62
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    good luck with your ten week plan. looks pretty good so far just stick with it!
    i always find it very effective to write down my goals, and stick with them, if i start to fall back i just look at what i wrote down for some motivation..good luck with the training and keep us updated.

  13. #63
    Senior Member debussy's Avatar
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    thanks for the motivational words jiin.

    been sick lately because of staying up for days straight.

    decided to go to the gym today regardless... things looked really weak.

    deadlift: 135 x 6, 225 x 5 x 4, 225 x 2

    i was using the mirrors and i realized that my form needs work. not keeping the back straight enough.

    good mornings: 95 x 6, 135 x 6 x 2

    my form was pretty good on the gm's

    I did some hyper extensions and some pullups and some pull downs...
    my friend's dad taught us how to isolate the lats on pull downs... worked really well

    then i did some squats to check my form... looked good
    squats: 135 x 6 x 2, 185 x 6 x 2

    was bored so i benched a little...
    bench: 175 x 12
    Last edited by debussy; 03-13-2004 at 07:17 PM.

  14. #64
    Banned ogarchamplin's Avatar
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    Hey since you stopped by my journal i thought i would check yours out. I love the gym work that you are doing. As far as your diet do you track what you eat with a program like www.fitday.com? i was just wondering i would like to see how and what you are eating.

  15. #65
    Senior Member debussy's Avatar
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    hey man, thanks for dropping by. as to your questio nabout fitday... yes, i do use fitday to track what i eat. i used fitday for a couple of weeks until i got into the groove of my diet. i knew approximiately how many cals/carbs/prot/fat the things i ate contained and i stopped using fitday. you can get a feel for how many calories you are taking in. recently, i havent been eating so well because i was hopped up on ephedrine studying for exams. it really messed up my appetite and sleeping.

    usually my diet goes something like this:

    a bowl of puffed wheat/rice with milk and a little honey.
    tuna/sardines for lunch
    snacks could be spinach with a little dressing ... or a couple of hard boiled eggs
    chicken/beef with rice/pasta for dinner.

    Quote Originally Posted by ogarchamplin
    Hey since you stopped by my journal i thought i would check yours out. I love the gym work that you are doing. As far as your diet do you track what you eat with a program like www.fitday.com? i was just wondering i would like to see how and what you are eating.

  16. #66
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    try doing some light weights with the deadlifts until you perfect the technique. it takes much practice but once you get it down the deadlifts will be much more effective.

    to isolate the lats with the pulldown feels like the sh*t, im glad you guys know how to hit the muscle now, feel it burn hahahahha!

  17. #67
    Senior Member debussy's Avatar
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    hey man, we were working out with my friend's 50+ year old dad. hes like 5'5" 145lbs, and pure muscles. he taught us that we had to keep our shoulders stationary when performing the lat pulldown. oh yeah, just curious.. i remember you mentioning that you hurt yourself deadlifting. how much weight were you pulling when you got injured?

    Quote Originally Posted by Jiin10
    try doing some light weights with the deadlifts until you perfect the technique. it takes much practice but once you get it down the deadlifts will be much more effective.

    to isolate the lats with the pulldown feels like the sh*t, im glad you guys know how to hit the muscle now, feel it burn hahahahha!

  18. #68
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    i was deadlifting 315 for 3 sets of 6, but the week before i only did around 205, so i think i jumped up too soon, and it was too much weight for me. I was doing strict form, but i had to have pulled something because that hurt me for 2 weeks and it wasnt lifting pain it was some type of back strain.

  19. #69
    Senior Member debussy's Avatar
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    Bench

    Starting my 5x5...

    Bench: 175 x 5 x 5
    CGBP: 155 x 6 x 3
    BB Rows: 135 x 8, 145 x 8, 155 x 8
    BB Preacher Curls: 60 x 3, 4, 3, 5, 5
    Push Press: 85 x 3 x 5, 135 x 1... practicing form

    Equipment in the basement is limited so i didnt do pullups and chinups.
    Bench was kind of heavy.
    CGBP was feeling pretty weak.
    BB Rows were feeling light.
    Curls ... eh
    Push Presses felt nice... just trying to get the form down.
    Last edited by debussy; 03-15-2004 at 07:42 PM.

  20. #70
    On Auto Pilot:******* Huge Alke's Avatar
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    nice start man,

    rows look good. How much weight you use on your chins and pull-ups?
    My Journal
    Progress Pic


    1RM's
    30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
    22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380

    Most push-ups in one minute = 102 (BW:195lbs)

    Some men see things as they are and say, "Why?" I dream things that never were and say, "Why not?" - George B. Shaw

    FOOD is my drug of choice

  21. #71
    Senior Member debussy's Avatar
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    hehehe how much weight kenn? do you forget that im a fatty? seriously kenn... bw is enough weight for now. i can only pull off about 6 reps with bw. one day though, i will be using weight.

    Quote Originally Posted by Kenn
    nice start man,

    rows look good. How much weight you use on your chins and pull-ups?

  22. #72
    Senior Member debussy's Avatar
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    Couple of off days

    Today:

    45 minutes of exercise bike.

    diet:
    ramen, 2 waffles
    rice, beef, vegies, scallops
    bowl cereal, banana
    granola bar
    slice of ww bread + pb

  23. #73
    Banned ogarchamplin's Avatar
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    Quote Originally Posted by debussy
    Today:


    diet:
    ramen,
    With or without the seasoning packet?

  24. #74
    Senior Member debussy's Avatar
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    Quote Originally Posted by ogarchamplin
    With or without the seasoning packet?
    with seasoning packet

    i had to cheat... since the beginning of the semester i hadnt even touched a bag of ramen. it just tastes so good sometimes... all that sodium

  25. #75
    Senior Member bill's Avatar
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    Debussy, hi thanks for dropping in ,good luck with your goals on lifting
    I don't see much protein in the diet though?

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