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. #6726
    mrelwooddowd Patz's Avatar
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    I'll see what I can come up with.

    My diet has been skull fucked for 2-3 months..lol. Just one big yoyo.
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  2. #6727
    Who me? Chubrock's Avatar
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    Haha I hear ya on that.



    Workout: 5/3/1 Meets BJJ Round 4

    Weight: 182.4lbs


    Incline BP (3s) -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 3
    160lbs x 3
    180lbs x 9 (+ 1 rep PR)


    UH Pulldowns -

    stack x 10
    stack + 10lbs x 10
    stack + 20lbs x 10
    stack + 30lbs x 10


    Upper Back Work x 5 sets

    Ab Work x 5 sets

    Tricep Work x 3 sets


    Comments:

    Pretty decent workout. May have been able to get another rep out of the incline but it would have definitely been pushing it. Big time pump going on haha.

    Fuck, fight, or hold the light.

  3. #6728
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 4

    Weight: 182.4lbs


    Conv DL (3s, off two mats) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    275lbs x 1
    315lbs x 3
    350lbs x 3
    385lbs x 4 (+1 rep PR)


    Strict OH Press -

    45lbs x 10 x 2
    95lbs x 5 x 2
    115lbs x 5
    125lbs x 5
    155lbs x 4 (+2 rep PR)


    Upper Back Work x 5 sets

    Bicep Work x 4 sets

    Shoulder and Tricep Work x 3 sets


    Comments:

    Tweaked my back on the last set but not too terribly bad. Should be ready to go for next weeks trip back down to Charleston. Pretty tender and some movement issues but overall a good damn workout for me. I'll put up some video when I get a chance.

    Fuck, fight, or hold the light.

  4. #6729
    Who me? Chubrock's Avatar
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    Got in a fight at work last night. Back is really tweaked now. Oh well. Here's the heavy set from yesterday.


    Video

    Fuck, fight, or hold the light.

  5. #6730
    mrelwooddowd Patz's Avatar
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    Did you kick the perp's ass??
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    http://http://www.wannabebig.com/for...83#post1766083

  6. #6731
    Who me? Chubrock's Avatar
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    I used the force necessary to affect the arrest...he had to go to the hospital.


    Went down to Charleston to run a test day on my bench and conv DL. Wasn't really sure what to expect. First workout since I tweaked my back.

    Bench - 265 (miss 280)

    Conv DL - 405 (20lbs PR)


    Video

    Fuck, fight, or hold the light.

  7. #6732
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 5

    Weight: ?


    Bench (5s) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 5
    215lbs x 5
    240lbs x 4 (used the wrong percentages...this was supposed to be week 2)


    One Arm DB Row -

    110s x 10/10
    110s x 10/10


    Lat Pulldown w/ Gi -

    100lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10


    Swiss Bar Bench -

    bar weight = 35lbs

    bar + 90lbs x 10
    bar + 140lbs x 10
    bar + 140lbs x 10
    bar + 140lbs x 10


    Seated Fat Grip Cable Row -

    280lbs x 10
    290lbs x 10
    300lbs x 10



    Comments:

    Not a bad workout other than fucking up the percentages. What a dummy. I'm adding some light pulldowns using a Gi for the grip. Really smokes my forearms and hopefully will give me a bit of carryover into my grappling.

    Fuck, fight, or hold the light.

  8. #6733
    mrelwooddowd Patz's Avatar
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    That pull came up QUICK.

    I bought a belt a while back but it dug into my ribs so bad I couldn't stand it. Does it need broken in somehow?
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  9. #6734
    Who me? Chubrock's Avatar
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    Thanks Pat. If I work on my technique, after another 2-3 cycles of 5/3/1, I really think I might be good for mid 4s. As for the belt, what kind did you end up getting? My EFS double prong belt is about 5-6yrs old and has yet to soften up. It still tears my skin up when I pull it tight, but damn it sure provides something sturdy to push out against.



    Gi BJJ tonight. Pretty good classes. Twisted my pinky. Either broke it or popped a tendon. Have almost full movement but already a bit of swelling. Will see in the morning.

    Fuck, fight, or hold the light.

  10. #6735
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 5

    Weight: 180.2lbs


    Conv DLs (5s, off two mats) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    265lbs x 5
    305lbs x 5
    345lbs x 8 (tied PR)


    Rack Press (1-2" off chest) -

    45lbs x 5
    95lbs x 5
    135lbs x 5
    185lbs x 5
    205lbs x 5
    225lbs x 5



    Rack Press (mid bench stroke height) -

    225lbs x 8
    245lbs x 8
    255lbs x 8



    Cable Fat Grip Rows -

    280lbs x 8
    290lbs x 8
    300lbs x 8
    300lbs x 8


    Lat Pulldowns -

    130lbs x 10
    130lbs x 10


    Band Pull Aparts x 2 sets


    Video



    Comments:

    Broke or dislocated my pinky last night. Had to tape it to my ring finger so I could pull today. Thankfully I could still grip the bar decently and it didn't suffer to much. Really working on pulling my lats down over my spinal erectors. That's been the biggest form note that I've been given about improving my pull.

    Fuck, fight, or hold the light.

  11. #6736
    Senior Member KevinStarke's Avatar
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    Way to work through the finger pain sir. Awesome pulls anything above 5 reps makes me want to void my stomach contents. Gym looks awesome by the way.

  12. #6737
    Who me? Chubrock's Avatar
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    Thanks bud...I appreciate it.




    Workout: 5/3/1 Meets BJJ Round 5

    Weight: 180.2lbs


    Strict OH Press (5s) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    115lbs x 5
    130lbs x 5
    145lbs x 6


    Fat Grip Seated Cable Rows -

    280lbs x 10
    290lbs x 8
    300lbs x 6
    310lbs x 6
    320lbs x 6


    Wide Grip Lat Pulldown -

    130lbs x 10
    140lbs x 10
    150lbs x 10


    Bicep Work x 4 sets

    Ab Work x 5 sets

    Dips x 25



    Comments:

    Decent workout session after work today. Would have liked a bigger OH press number, but such is life.

    Fuck, fight, or hold the light.

  13. #6738
    Who me? Chubrock's Avatar
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    Workout: 5/3/1 Meets BJJ Round 5

    Weight: 181.6lbs (up)



    Bench (3s) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 3
    215lbs x 3
    240lbs x 5 (+1 rep)


    SSB Squat -

    bar weight = 82lbs

    bar x 5
    bar + 50lbs x 5
    bar + 90lbs x 5
    bar + 110lbs x 5
    bar + 140lbs x 5
    bar + 160lbs x 5


    One Arm DB Rows -

    110s x 10/10
    110s x 10/10


    Chins -

    BW x 10
    BW x 10


    Dips -

    BW x 20
    BW x 20




    Comments:

    Not a terrible pressing day, but nothing great. I'm experimenting with a legs out bench and less of an arch. I'm not sold on it, but then again I don't have anyone to critique it either. Oh well.

    Fuck, fight, or hold the light.

  14. #6739
    Who me? Chubrock's Avatar
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    Went back in yesterday and finished all my accessory work. More back work and some ab work. Will get in later today to DL.

    Fuck, fight, or hold the light.

  15. #6740
    Senior Member KevinStarke's Avatar
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    Pressing is starting to look real strong man, don't you dare bench more than me though. I'm with you on not being solid on my current form, i've been playing around with different foot placement as well. I've always benched with a pretty dramatic arch and my feet tucked back and me pretty much on my toes but i've begun trying some feet more out and spread like I see most benchers doing. Sometimes I feel more stable.. sometimes not.

  16. #6741
    Who me? Chubrock's Avatar
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    Yea, I'm not super happy with this feet out, but I'll keep working it and see what I can do.



    Workout: 5/3/1 Meets BJJ Round 5

    Weight: 181.6lbs


    Conv DL (off 2 mats, 3s) -

    135lbs x 3 x 2
    185lbs x 3 x 2
    225lbs x 3
    285lbs x 3
    325lbs x 3
    365lbs x 3 (looked like shit)


    Pin Press #10 -

    45lbs x 10
    95lbs x 5
    135lbs x 5
    185lbs x 5
    205lbs x 5
    235lbs x 5 (+10lbs)



    Comments:

    All I had time for. Will get the assistance work in later today, possibly. Deadlifting is looking and feeling like shit. I've been working on rolling my lats back and down over my spinal erectors, but now I'm pitching forward out over my feet. Not sure if it is a weak upper back and I'm losing the bar forward, or what? Pisses me off.

    Fuck, fight, or hold the light.

  17. #6742
    Who me? Chubrock's Avatar
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    Workout: Assistance from yesterday

    Weight: 181.6lbs


    Dips -

    chain = 12lbs


    BW x 8
    BW + 1 chain x 8
    BW + 2 chain x 8
    BW + 3 chain x 8
    BW + 4 chain x 8
    BW + 3 chain x 10
    BW + 2 chain x 12
    BW + 1 chain x 14


    Fat Grip Seated Cable Row -

    280lbs x 8
    290lbs x 8
    300lbs x 8
    310lbs x 8
    310lbs x 8


    Various Back Work x 3 sets

    Ab Work x 5 sets


    Comments:

    Dips felt good. Finger is still broke. Sucks for some shit. Been out of BJJ for two weeks now. I hate it.

    Fuck, fight, or hold the light.

  18. #6743
    Senior Member KevinStarke's Avatar
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    I used to superset dips and pullups with adding and removing chains in succession like that it was amazing, I miss my chains... Nice back work sir sorry to hear about the finger.

  19. #6744
    Who me? Chubrock's Avatar
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    Kevin - Thanks bud. I like using the chains for all that work.



    Workout: 5/3/1 Meets BJJ Round 5

    Weight: 181.6lbs


    Strict OH Press (3s) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    120lbs x 3
    135lbs x 3
    155lbs x 3


    Back Work x 8 sets

    Stuart McGill Ab Work x 5 sets

    Bicep and Shoulder Work x 3 sets


    Comments:

    Would have liked to hit a rep PR today but that just wasn't going to happen. I've lifted every day this week instead of my normal split. Been pressed for time so I've been hitting assistance work on my normal off days. Not a great recipe for progress but it'll have to do.

    Fuck, fight, or hold the light.

  20. #6745
    Senior Member KevinStarke's Avatar
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    Spreading my assistance work out would drive me nuts, good ups on getting it done though. OH press is strong regardless of a PR, beats mine.

  21. #6746
    mrelwooddowd Patz's Avatar
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    ha..I'm so paranoid that if I broke my pinky I'd be out for a week at least..lol

    The belt I got is a Grizzly. I think it's 4 inches? It dug into me so bad the first time I used it I haven't put it back on. Maybe I just need to toughen up..lol
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  22. #6747
    Who me? Chubrock's Avatar
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    Kevin- Haha I appreciate it man. It wasn't ideal, but it had to be done.

    Pat - Toughening up is always an option



    Changing my split up a bit. I've been running 5/3/1 for 5 months now. Saw some pretty good gains, especially considering I'm down about 11lbs. Been talking a bit with Alex Viada of Complete Human Performance and reading a lot of his articles. I think he knows wtf he's talking about so I'm going to implement some of his thoughts. I also like some of the idea behind 5/3/1, so I'm going to mesh the two. I don't want to misrepresent either Wendler or Alex. I'm not following their recommendations/programming. I'm simply meshing some of their ideas together and running something I think might work for me. I like 5/3/1's simplicity of exercise selection, allowance for progression, and steady deload schedule. I like Alex's ideas behind muscle recruitment and strength-speed, specifically when dealing with people either cutting or not actively gaining weight.




    Generic Idea is this:

    Mon - ME & DE Upper w/ SSB Squat (possibly BJJ class)

    Tues - BJJ

    Wed - ME & DE Lower w/ Swiss Bar Bench

    Thurs - BJJ

    Fri - ME Strict OH Press w/ Lower Assistance

    Sat - 30-45min LISS Cardio/BJJ Class/Completely Off

    Sun - Completely Off





    Workout: NOV (North of Viada ha) Round 1

    Weight: 180.8lbs


    ME Bench (90/92/94%) -

    45lbs x 5 x 3
    95lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 3
    225lbs x 1
    240lbs x 1
    245lbs x 1
    250lbs x 1


    SSB Squat -

    bar weight = 82lbs

    bar x 5
    bar + 50lbs x 5
    bar + 90lbs x 5
    bar + 140lbs x 5
    bar + 160lbs x 5
    bar + 180lbs x 5


    DE Bench (50%) -

    135lbs x 3 x 8



    One Arm DB Rows -

    110s x 10/10
    110s x 10/10


    Ab Work


    Comments:

    I like it. Going to keep the 3 full body days for right now. Took about 5% off my best bench in order to base my numbers. Hoping to give myself a bit of room to work with.
    Last edited by Chubrock; 08-05-2013 at 05:37 PM.

    Fuck, fight, or hold the light.

  23. #6748
    Who me? Chubrock's Avatar
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    For those that are into shooting; a little something I put together from my warmup this afternoon.


    Video

    Fuck, fight, or hold the light.

  24. #6749
    Who me? Chubrock's Avatar
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    Workout: NOV Round 1

    Weight: 180.8lbs



    ME Conv DL (90/92/94%, off 2 mats) -

    135lbs x 3 x 3
    185lbs x 3 x 2
    225lbs x 3
    275lbs x 1 x 2
    315lbs x 1
    365lbs x 1
    375lbs x 1
    380lbs x 1


    Swiss Bar Bench -

    bar weight - 35lbs

    bar x 20
    bar + 50lbs x 10
    bar + 90lbs x 10
    bar + 140lbs x 8
    bar + 160lbs x 8
    bar + 180lbs x 8



    DE Conv DL (50%) -

    205lbs x 2 x 8


    Strict Pullups-

    BW x 10 x 5


    Video



    Comments:

    Applying a few changes to my DLing form. Going to start with the bar approx 1-2" away from my shins as I begin my pull and then bring it back into me. Really helped maintain my back angle but didn't feel like I had as much speed. Will take a bit of getting used to.
    Last edited by Chubrock; 08-07-2013 at 07:52 PM.

    Fuck, fight, or hold the light.

  25. #6750
    mrelwooddowd Patz's Avatar
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    I think that's the first time I've watched one of your shooting videos. That was sweet.

    Are you still a trooper? Looked like your card advertised private security.
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