The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 283 of 284 FirstFirst ... 183233273281282283284 LastLast
Results 7,051 to 7,075 of 7089
  1. #7051
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,188
    At your level I would think you have progressed past sticking to a program for the sake of sticking to it. You likely understand the principles behind it and forcing yourself to stay on it strictly when your form is off and needs work doesn't make any sense. I'd say adjust as you need to for your DL form, you will be better off.

  2. #7052
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Yea, after talking with some much stronger guys, I altered my pulling and a few other things about my split.




    Workout: Base Building for Life ME BP

    Weight: 191.6lbs


    Paused Comp Grip Bench (RPE 8) -

    45lbs x 5 x 3
    135lbs x 5 x 2
    185lbs x 3
    205lbs x 1
    225lbs x 3
    235lbs x 3
    240lbs x 3



    Paused CGBP (RPE 8) -

    205lbs x 6
    215lbs x 6
    215lbs x 6
    205lbs x 6


    Seated Cable Row -

    260lbs x 10
    270lbs x 10
    280lbs x 10


    Incline DB Press -

    70s x 10/10
    80s x 10/10 (+2/+2)


    Wide Grip Lat Pulldown -

    120lbs x 10
    120lbs x 10




    Comments:

    Not a session worthy of being excited about, but a very solid session for me. The comp grip benching felt good enough, especially given my reduction in body weight and the fact that I'm unracking the bar myself. My last set was solid enough that I got way out of the groove on the first rep and very easily got back into it for another double. The CGBP felt awesome and I actually set a rep PR on incline. Good work today.

    Fuck, fight, or hold the light.

  3. #7053
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,845
    what's the basic premise/structure of base uilding for life?
    _________________________

    5/3/1 Journal


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

  4. #7054
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,432
    Great push/pull session Chub and good job on the PR!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #7055
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Pat - Base Building for Life is another mashup of two separate training splits, 10/20/Life and Paul Carter's Base Building. The general idea behind each is to structure your training so that you're constantly pursuing small increases in strength over a long period of time, versus running yourself into the dirt utilizing high percentage singles or doubles on a constant basis.

    The general look for me is this:

    Week 1-

    Mon - ME DL 5x5 (RPE 7)
    Wed - ME BP 5x5 (RPE 7)
    Fri - DE SQ (60-65%)
    Sat - Upper Assistance (fluff)

    Week 2 -

    Mon - ME SQ 5x5 (RPE 7)
    Wed - DE BP (60-65%)
    Fri - DE DL (60-65%)
    Sat - Upper Assistance

    Week 3 -

    Deload at 50%



    After the deload week, I follow the same parameters as above, but the ME work goes to a 3x3 and a RPE of 8. After that next 3 week mini block, the ME work goes to a 2x2 at a RPE 9. Realistically I never hit a true RPE of 10 except for one time in the 10 week period. I'm having mixed emotions on this right now. I really like the actual split, but I'm having some really shitty DL performance with this drop in bodyweight. Once I get this ironed out, I have a feeling I'll be sticking with a tweak like this for awhile.

    Fuck, fight, or hold the light.

  6. #7056
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    I appreciate it Mac.

    This was the training session from yesterday.


    Workout: BB4L DE SQ

    Weight: 191.6lbs


    Comp Stance Squat (no belt, 65%, approx 60-90 sec btw sets) -

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


    SSB Close Stance Squat (no belt) -

    bar weight - 82lbs

    bar x 5
    bar + 90lbs x 6
    bar + 110lbs x 6
    bar + 120lbs x 6
    bar + 120lbs x 6


    Goblet Squat -

    24kg x 10
    24kg x 10
    24kg x 10


    Leg Ex -

    120lbs x 10
    130lbs x 10
    140lbs x 10


    Ab Work x 6 sets



    Comments:

    Pretty solid speed on my DE work. Working on packing my neck right from the get go and that seemed to help. Worked with a weight on the SSB that I could still generate some form of decent speed. The goblet squats are being used to improve my upper back strength and tightness. Good session overall.

    Fuck, fight, or hold the light.

  7. #7057
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Workout: BB4L Assistance Day

    Weight: 191.6lbs


    Incline Bench -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 5
    190lbs x 4
    195lbs x 3


    Incline DB Press -

    80s x 5/5
    85s x 5/5 (+5lbs)
    90s x 6/6 (+10lbs)



    Back Work x 8 sets

    Bicep Work x 3 sets


    Comments:

    Not a bad assistance day for me. Keep moving in the right direction.

    Fuck, fight, or hold the light.

  8. #7058
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,432
    Great incline pressing there Chub. And a good DE Lower session the day before... never used a SSB, what does it do for you?
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #7059
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Thanks Mac. The SSB pitches you forward some so you really have to focus on staying tight to remain upright.



    2.8 mile run - 24:03 (-0:02)


    Comments:

    Not really happy. Started out with a great pace, probably 20-30 sec ahead on the first half. With about 1/2 mile left, I started getting really nauseous and had to really fight to stop from puking. Pace suffered greatly because of it. It is all piss poor planning on my part. I ate right before I went and ran, and did a bad job hydrating the night before and this morning. If I had done my part ahead of time, I would probably be looking at a low 23:xx time. Fuck.

    Fuck, fight, or hold the light.

  10. #7060
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,188
    I like those goblet squats the other day, if they're helping your upper back it should even out your DL form issues. Don't stress too much about the run. With shit preparation you still beat your last time. Prep the right way and you can look forward to a big jump next time.

  11. #7061
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,432
    I agree with Kills there Chub... right prep and you'll smash your best time. Can't remember the last time I ran that far!

    On the SSB, I pitch forward without it (cos I'm old and stiff) but I wouldn't mind giving one a go.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #7062
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,845
    Good looking plan. Is there assistance work days on main lift days or just the fluff day?

    I couldn't resist this..

    [IMG][/IMG]
    _________________________

    5/3/1 Journal


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

  13. #7063
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    I appreciate it Paul!

    Mac, I'd say give it a go. You REALLY have to work to stay locked in tight, so it's always been a good add for me.

    Pat, I'm loving the pic! And yes there are some assistance work done on the main days. If you're interested, go back through my last couple of weeks or lifts and you'll see what I use.



    Workout: BB4L ME SQ

    Weight: 193.6lbs (blah)


    Comp Stance Squat (RPE 8) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    185lbs x 1
    225lbs x 1
    275lbs x 1
    *add belt*
    295lbs x 3
    315lbs x 3
    325lbs x 3


    Close Stance SSB Squat -

    bar weight = 82lbs

    bar + 140lbs x 4
    bar + 160lbs x 4
    bar + 160lbs x 4
    bar + 160lbs x 4


    Goblet Squat -

    60lbs DB x 10
    60lbs DB x 10
    60lbs DB x 10


    Leg Ex -

    120lbs x 12
    120lbs x 12


    Ab Work x 5 sets


    Comments:

    First, my weigh in was all jacked up. I've let too much intake creep into my diet. My food choices have been good but I've grabbed a bit much here and there. Even on my training days, which are usually higher carb, I'm going to cut out the carb intake in the evenings. I might start seeing a much more drastic weight loss per week, so I'll have to tweak it here and there, but the weight HAS to start coming off more quickly.

    As for the squatting, it was a great day for me. My hamstrings were tight but felt good. The 325, while probably isn't a true rep PR, was probably the best it's ever looked for felt. I think I could've hit it for a decent enough 5 (?). The goal today was to hit some heavier 3s, but keep the bar moving with some decent enough speed. Accomplished.

    Fuck, fight, or hold the light.

  14. #7064
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,432
    Solid squatting there Chub. Good effort mate!

    I usually train in my garage or in navy gyms, but one gym I sometimes go to has a SSB... I'll have a go with it next time I'm in.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #7065
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Thanks bud. I appreciate it. Was a pretty solid day for me.


    Hit up BJJ today. Got about 2hrs of GI work in with some of the upper belts. Always a good training opportunity when, out of the 7 people in the room, there is one black belt, one brown belt, and two purple belts, and then me haha.

    Fuck, fight, or hold the light.

  16. #7066
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,432
    Quote Originally Posted by Chubrock View Post
    Always a good training opportunity when, out of the 7 people in the room, there is one black belt, one brown belt, and two purple belts, and then me haha.
    That's the best way to improve though, isn't it?
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #7067
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Absolutely.



    Workout: BB4L DE Bench

    Weight: 193.6lbs


    Comp Grip Bench (65%, <60 sec RI) -

    45lbs x 5 x 3
    135lbs x 3 x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2
    175lbs x 2



    CGBP -

    205lbs x 4
    225lbs x 4
    230lbs x 4
    230lbs x 4


    Incline DB Press -

    70s x 10/10
    80s x 10/10


    Band Pressdows x 2 sets


    Seated Fat Grip Cable Row -

    270lbs x 10
    280lbs x 10
    290lbs x 10


    Back Work x 2 sets


    Comments:

    Pretty solid today. Speed was good. The sets of CGBP felt great. Everything except the last set felt fast. It may or may not be a PR, but either way I was pretty happy with it considering it was completely raw. Good session.

    Fuck, fight, or hold the light.

  18. #7068
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,188
    Nice benching session. 290 for 10 on rows seems pretty strong too.

  19. #7069
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Thanks Paul. I appreciate. Left elbow was aching pretty nicely, so I'm especially happy with the effort. Incline Work -> Heavy Squat Day -> BJJ -> Bench Day puts a beating on me. All that torque usually fucks my elbow up.


    Hit another hour of BJJ GI work today.

    Fuck, fight, or hold the light.

  20. #7070
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Workout: BB4L DE DL

    Weight: 193.6lbs


    Comp Stance DL (50,55,60%, no belt) -

    135lbs x 3 x 2
    225lbs x 1
    225lbs x 1
    225lbs x 1
    225lbs x 1
    250lbs x 1
    250lbs x 1
    250lbs x 1
    250lbs x 1
    275lbs x 1
    275lbs x 1
    275lbs x 1
    275lbs x 1 (with belt)


    4" Conv Block Pulls (4s, belt) -

    275lbs x 4
    295lbs x 4
    315lbs x 4
    335lbs x 4


    Bent Over Row -

    135lbs x 10 OH
    135lbs x 10 UH
    135lbs x 10 UH
    135lbs x 10 UH


    Meadows DB Shrugs -

    55s x 10
    60s x 10
    60s x 10
    60s x 10


    Blast Strap Rows -

    BW x 10
    BW x 10



    Comments:

    Pretty solid day. Changed my setup just slightly. Rolled my toes back and and brought the stance in just slightly. I was able to roll my lats back in and the speed felt good. My back is getting stronger. I can feel it when I pull tight to lower the block pulling. I'm able to hold that position better.

    Fuck, fight, or hold the light.

  21. #7071
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Workout: BB4L Assistance Day

    Weight: 193.6lbs


    Incline Bench (4s) -

    45lbs x 5 x 3
    135lbs x 5 x 2
    190lbs x 4
    190lbs x 4
    190lbs x 4 (+5lbs PR for 4s)


    Incline DB Press -

    70s x 5/5
    80s x 5/5
    95s x 5/5 (+5lbs PR)


    Close Grip Lat Pulldown -

    130lbs x 10
    140lbs x 8
    150lbs x 8


    Face Pull -

    120lbs x 16
    130lbs x 12
    130lbs x 12


    Arm Work x 4 sets

    Ab Work x 4 sets


    Comments:

    Pretty damn solid pressing today. Hit a PR for my 3x4 work. I then hit a PR for my Incline DB Work. The hundos are coming soon. Standby.

    Fuck, fight, or hold the light.

  22. #7072
    Paul killxswitch's Avatar
    Join Date
    Sep 2007
    Location
    Indianapolis
    Posts
    1,188
    Great pressing day with multiple PRs.

  23. #7073
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Thanks bud.

    I'm on a deload week. Nothing special. Hit BJJ today.

    Fuck, fight, or hold the light.

  24. #7074
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,432
    Quote Originally Posted by killxswitch View Post
    Great pressing day with multiple PRs.
    ^^that^^

    Solid work Chub!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #7075
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Posts
    9,742
    Thanks Mac.


    Finishing up deload week. Back to it tomorrow.


    2.8 mile run - 23:51 (-12 sec)

    Comments:

    Been two weeks since I ran. Bodyweight is down but I could tell I haven't been running as much. Started out quick and faded in the end. Still managed a PR, but could have been better.

    Fuck, fight, or hold the light.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •