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. #6901
    Who me? Chubrock's Avatar
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    Thanks Pat. Yea, we didn't get much snow. It was almost purely ice. Absolutely ridiculous down here.



    Workout: Viada's Cube DE Bench

    Weight: 199.8lbs


    DE Bench (70%) -

    45lbs x 5 x 2
    95lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 2
    185lbs x 2
    185lbs x 2
    185lbs x 2
    185lbs x 2
    185lbs x 2


    CGBP (75%) -

    205lbs x 8
    205lbs x 9


    Pause Wide Grip Bench (65%, 2seconds on chest) -

    170lbs x 6
    170lbs x 8


    Death By Dead Hang Chins -

    8rds + 5 chinups


    Dips -

    BW x 15
    BW x 15


    Close Grip Lat Pulldown -

    150lbs x 12
    150lbs x 10


    Plate Front Raise



    Comments:

    Speed was awesome today on the benching. Probably the best I've felt in a long time. Great session for me.

    Fuck, fight, or hold the light.

  2. #6902
    mrelwooddowd Patz's Avatar
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    looks good. what's the benefit of benching for speed? or are you just referring to the consistency of the speed?
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  3. #6903
    Who me? Chubrock's Avatar
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    I was referring more to the consistency. Felt like I was finally getting some good pop off my chest, and got the bar moving decently quickly.



    Workout: Viada's Cube ME Bench

    Weight: 200.8lbs (finally a man!!!!!!)



    ME Bench (90%/92.5%/95%/80%) -

    45lbs x 5 x 2
    95lbs x 5
    135lbs x 3 x 2
    185lbs x 2 x 2
    225lbs x 1
    240lbs x 2
    245lbs x 1
    250lbs x 1
    210lbs x 11 (+1 -2 rep PR?)


    CGBP (85%) -

    225lbs x 3
    225lbs x 4
    225lbs x 5



    Dead Hang Chins (~90 sec btw sets) -

    BW x 10
    BW x 10
    BW x 7
    BW x 7
    BW x 6
    BW x 5
    BW x 5


    Close Grip Lat Pulldown -

    150lbs x 12
    150lbs x 12



    Comments:

    250 felt a bit slower than I would have liked, but I'm still not using the sleeves like I normally do. It was wrist wraps only. And after that the 210 for 11 felt great, as did the close grip 225 for 5. Three more weeks left before I try for new maxes. Overall a solid workout for me.

    Fuck, fight, or hold the light.

  4. #6904
    Who me? Chubrock's Avatar
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    Workout: Viada's Cube RE Squat

    Weight: 200.8lbs


    Comp Stance Squat (85%, no belt) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 1
    225lbs x 1
    275lbs x 1
    295lbs x 4
    295lbs x 4


    Close Stance Deep Squat (90%) -

    315lbs x 1
    315lbs x 1


    Comp Stance Pause Squat (80%, no belt, 2-3 sec pause in hole) -

    275lbs x 3
    275lbs x 3


    Leg Ex x 3 sets

    Ab Work x 4 sets



    Comments:

    Too much talking today. I'm trying to take as many sets as I can without a belt. I feel like I'm getting stronger without a belt, and when I throw one on I really stay more upright. I'll keep working it. I do the close stance squatting all wrong haha. Low bar, flat ass shoes, no ankle flexibility = ugly as fuck. Oh well...gotta get the work done.

    Fuck, fight, or hold the light.

  5. #6905
    Who me? Chubrock's Avatar
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    Workout: DE DL Viada's Cube

    Weight: 200.8lbs


    Comp Stance DL (75%, no belt) -

    135lbs x 3 x 2
    225lbs x 2 x 2
    275lbs x 2
    305lbs x 2
    305lbs x 2
    305lbs x 2
    305lbs x 2
    305lbs x 2
    305lbs x 2


    Comp Stance Block Pulls (80%, 4" block, no belt) -

    325lbs x 6
    325lbs x 7


    Conv Deficit Pulls (70%, 2" deficit) -

    285lbs x 8
    285lbs x 5


    Ab Work x 4 sets



    Comments:

    Pretty decent pulling today. Tried to do the majority of my pulling without a belt. Felt pretty solid. Looking forward to my testing days coming up in a few weeks.

    Fuck, fight, or hold the light.

  6. #6906
    Who me? Chubrock's Avatar
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    Workout: Misc Viada's Cube

    Weight: 200.8lbs


    Strict OH Press -

    45lbs x 5 x 2
    95lbs x 3 x 3
    115lbs x 1 x 2
    135lbs x 7



    Incline Press -

    135lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 5


    Fat Close Grip Lat Pulldown -

    150lbs x 8
    175lbs x 8
    185lbs x 5
    185lbs x 5


    Pulley Low Row -

    100lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10


    Ab x 4 sets

    Shoulder Raises x 4 sets

    Curls x 3 sets



    Comments:

    Pretty decent little Misc workout. Gotta get the work done.

    Fuck, fight, or hold the light.

  7. #6907
    mrelwooddowd Patz's Avatar
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    Good stuff in here. You've come back with a vengeance.

    congrats on becoming a man!

    Since I'd like to be under 200 I wonder if that means I'm becoming a boy again..lol
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  8. #6908
    Who me? Chubrock's Avatar
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    Haha I appreciate it Pat.


    Workout: ME DL Viada's Cube

    Weight: 203lbs



    ME Comp Stance DL (90%, 92%, 95% no belt, 80%) -


    135lbs x 3 x 2
    225lbs x 2 x 2
    275lbs x 2
    315lbs x 1
    365lbs x 2 no belt
    375lbs x 1 no belt
    385lbs x 1 no belt
    325lbs x 13 (add belt, + 5 rep PR)


    Ab work x 2 sets


    Comments:

    Got in and got the pulling done and took off. Absolutely trashed after that huge set (for me) at 80%. The 385 felt nice and smooth. Pretty good pace on it. The 325 for 13 destroyed me haha.

    Fuck, fight, or hold the light.

  9. #6909
    Who me? Chubrock's Avatar
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    Workout: RE Bench Viada's Cube

    Weight: 203lbs


    Comp Grip Bench (85%) -

    45lbs x 5 x 2
    135lbs x 5 x 2
    185lbs x 2
    205lbs x 1
    225lbs x 6
    225lbs x 6
    225lbs x 6


    CGBP (90%, paused) -

    240lbs x 2
    240lbs x 2


    Wide Grip Pause Bench (80%, 2-3 sec pause on chest) -

    210lbs x 5
    210lbs x 5



    Dead Hang Chins (V Grip) -

    BW x 10
    BW x 10
    BW x 8
    BW x 8
    BW x 7
    BW x 7


    Back Work x 2 sets

    Shoulder Work x 2 sets



    Comments:

    Felt pretty good today. Still doing all my benching without my wrist wraps or sleeves. Trying to push it until my test day. Fairly solid work.

    Fuck, fight, or hold the light.

  10. #6910
    mrelwooddowd Patz's Avatar
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    Good God. I thought I was trashed by 25 x 9 but 325 x 13? BEAST.

    I love that slightly lightheaded feeling that makes me sit down so I don't end up like that kid on youtube that passes out and hits his head on the dumbbell rack.
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  11. #6911
    Who me? Chubrock's Avatar
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    Haha I appreciate it Pat. I dunno about Beast but I'm moving in the right direction.



    Workout: DE Squat Viada's Cube

    Weight: 203lbs


    Comp Stance Squat (75%, no belt) -

    45lbs x 5 x 2
    135lbs x 3 x 2
    185lbs x 2
    225lbs x 1
    260lbs x 2
    260lbs x 2
    260lbs x 2
    260lbs x 2
    260lbs x 2


    Comp Stance Squat (80%) -

    275lbs x 5 no belt
    275lbs x 10 add belt


    Ab Work x 3 sets

    Leg Ex x 3 sets (15 reps)



    Comments:

    Separated my toenail from the nail bed yesterday. Painful. Had to squat barefoot today and wasn't planning on getting in there. Got bored so I decided to knock it out. Speed was EH on the lighter work. Threw on the belt for that last set of 80% and it felt good. I'll have to throw the video up here at some point.

    Fuck, fight, or hold the light.

  12. #6912
    Who me? Chubrock's Avatar
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    Workout: Misc Viada's Cube

    Weight: 203lbs


    Incline Bench -

    45lbs x 5 x 2
    135lbs x 3 x 3
    185lbs x 5
    185lbs x 5
    185lbs x 5
    185lbs x 5
    185lbs x 5


    Fat Close Grip Lat Pulldowns -

    150lbs x 12
    150lbs x 12


    Chins -

    BW x 6
    BW x 6
    BW x 6


    Ab Work x 4 sets

    Shoulder Raises x 3 sets

    Bicep Work x 2 sets



    Comments:

    Gotta get the workout in.

    Fuck, fight, or hold the light.

  13. #6913
    mrelwooddowd Patz's Avatar
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    How come Viada's routines have multiple and sometimes quite a bit of movements and sets, yet Viada's own workouts are like..."compound lift, max out to ridiculous number, go home". He's not human.

    What constitutes a competition stance for you vs a non-competition stance? Width?
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  14. #6914
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Patz View Post
    How come Viada's routines have multiple and sometimes quite a bit of movements and sets, yet Viada's own workouts are like..."compound lift, max out to ridiculous number, go home". He's not human.

    What constitutes a competition stance for you vs a non-competition stance? Width?

    Pat, basically what I've done is take certain tenants of Alex's philosophies, and Brandon Lilly/Brian Carroll/Paul Carter's philosophies and mashed them up together. What you see is not an accurate representation of Alex's programming that one would get if they hired him. Here is what I've taken from the above:

    Alex Viada - I really liked his approach to starting intensity high in the early portion of the week, and tapering off towards the end of the week. What you don't see is that I'm playing flag football on a competitive team, and still trying to grapple as well. Because of his influence on training intensity, I structured my workouts to be Max Effort, Repeated Effort, Dynamic Effort, and then Misc. This brings not only the physical strain, but the mental strain down as the week progresses. I don't have to get as "up" for my lighter days as I do for the heavier days.

    Lilly/Carroll/Carter - I really liked what they utilize with regards to using submaximal weights, at faster speeds, for building strength. Because I don't touch any weight over 95%, I feel like I'm staying healthier this rotation than I might normally do. This also allows me to absorb and handle the fact that my sleep is all over the place, and that my schedule can fluctuate drastically at the drop of a hat. I also like their approach to utilizing only slight variations of the main lifts as the assistance work. The closer I can stay to direct carryover, and practice the movement patterns, the more I feel I get benefit from assistance.




    Some things will change on my next rotation. I'm going to pull much more heavily from Paul Carter's Base Building ideas and tweak a couple of things. I'm going to use his recommended rep range and also what he refers to as an Every Day Max (EDM). I'll be basing all my percentages off of this, with PRs being established by either reps or quality of reps (speed, no arch, etc). The focus is going to be much more about building my entire basis of everyday strength, gradually, over a period of time.

    I feel like I've made some pretty good gains, especially considering I've been doing most of my work either no belt or wraps or anything. The upcoming approach will allow me to absorb all of those outside factors more effectively, and HOPEFULLY, continue to make strength gains.

    Fuck, fight, or hold the light.

  15. #6915
    Who me? Chubrock's Avatar
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    Workout: ME Squat Viada's Cube

    Weight: 204lbs (+1lbs)



    Comp Stance Squat (90%, 92.5%, 95%, 80%) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 2
    225lbs x 1
    275lbs x 1 x 2
    310lbs x 2 no belt
    320lbs x 1
    330lbs x 1
    275lbs x 13 (+3 rep PR)


    Lying Leg Curls x 2 sets


    Comments:

    Felt good. The speed on the 330 was pretty solid. Had my buddies pushing me on the rep out at 275. Smoked like cheap crack. I got a video of the 330 and the 275 set so I'll edit it and post it up in a bit. Pretty damn happy.

    Fuck, fight, or hold the light.

  16. #6916
    Who me? Chubrock's Avatar
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    Fuck, fight, or hold the light.

  17. #6917
    mrelwooddowd Patz's Avatar
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    Looks good! Form didn't really suffer at all.

    That makes sense on the routine setup. I dont think my training mind is intellectual enough to come up with something like that..lol.
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  18. #6918
    Who me? Chubrock's Avatar
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    Haha you could bud.


    I can't catch a break. Developed a severe infection at the base of my spine. Haven't been able to sit at all for 3 days now. Back is locked up because I can't sleep without searing pain. I'm ready to be done with this stuff.

    Fuck, fight, or hold the light.

  19. #6919
    mrelwooddowd Patz's Avatar
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    an infection inside your body? is that some kind of meningitis?
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  20. #6920
    Who me? Chubrock's Avatar
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    It wound up being an infection that abscessed. Doc said he doesn't know how I didn't get sepsis and end up in hospital. Had to be cut to drain all the bacteria...sucked.

    With all that said, today was the first day in 2 weeks that I've lifted. Last week was supposed to be my test week, but that didn't happen. I decided to go try and pull a new DL PR so I'd have something to set my next rotation off of. For the other lifts I'm just going to add 10lbs or so and be done with it.

    I've also started my cut back. I'm going to attempt a cut of 20lbs in 20 weeks and try to hold onto as much muscle as possible.


    Workout: ME DL

    Weight: 204.8lbs


    Sumo DL -

    135lbs x 3 x 3
    225lbs x 3 x 2
    275lbs x 2 x 1
    315lbs x 1
    365lbs x 1
    385lbs x 1 add belt
    415lbs x 1 (+10lbs PR)
    435lbs x 1 (+30lbs PR)
    455lbs x 1 (+50lbs PR)
    475lbs x miss
    465lbs x 1 (+60lbs PR)



    Comment:

    To say I'm happy would be an understatement. I went in with the goal of pulling over 455 and hit the nail on the head. I'm especially happy considering I'm still on antibiotics and have been dealing with this severe infection for a week. Great day for me.

    Fuck, fight, or hold the light.

  21. #6921
    mrelwooddowd Patz's Avatar
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    DAMN!!! Nice pulling! That's gotta take the sting out of being sick!
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  22. #6922
    Who me? Chubrock's Avatar
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    Haha thanks Pat...it was good while it lasted.

    I've spent the last week dealing with the flu or some jacked up variation. This last month has been terrible for me. I've never spent so much time sick. It's beginning to take a toll on me. I couldn't lift today without getting winded after each bench set.

    I'm trying my best to start my split this week. New variation of Viada's Cube. I'm also cutting now. 20lbs in 20 weeks is the goal.



    Workout: Viada's Cube Revised ME Bench

    Weight: 201.8lbs


    ME Bench (95%, 90%, 80%, 70%) -

    45lbs x 5 x 2
    135lbs x 5 x 2
    185lbs x 1 x 2
    225lbs x 1
    250lbs x 1
    235lbs x 3
    235lbs x 3
    235lbs x 3
    215lbs x 5
    215lbs x 5
    215lbs x 5
    215lbs x 5
    215lbs x 5
    185lbs x 13 + 1 forced


    Chins -

    BW x 10
    BW x 10



    Comments:

    So drained after each set. I hit my numbers thankfully but I'm hurting.

    Fuck, fight, or hold the light.

  23. #6923
    mrelwooddowd Patz's Avatar
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    Nice sets. I was wondering where you went. Good job touching it out during all the sickness and injury. That shit can get frustrating.
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  24. #6924
    Who me? Chubrock's Avatar
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    Yea. It's about to drive me crazy. Not digging this at all.


    Workout: Viada's Cube Revised RE Squat

    Weight: 201.8lbs


    Comp Stance Squat (no belt, 80%, 70%, 65%) -

    45lbs x 5 x 2
    135lbs x 3
    185lbs x 2
    225lbs x 1
    275lbs x 1
    245lbs x 3
    245lbs x 3
    245lbs x 3
    225lbs x 5
    225lbs x 5
    225lbs x 5


    Oly Stance Pause Squats (65%, 3 sec pause in hole) -

    225lbs x 5
    225lbs x 5


    Ab Work x 4 sets



    Comments:

    Still not feeling 100%. The speed on the squatting was pretty decent. It should get better as I heal up.

    Fuck, fight, or hold the light.

  25. #6925
    mrelwooddowd Patz's Avatar
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    Good deal. Remember it's a marathon, not a sprint. SOMEONE ELSE told me that and I remind myself almost daily.
    Last edited by Patz; 03-14-2014 at 05:54 AM.
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