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
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    DK's strength training journal

    Okay, I'm finally starting a journal. Here is a breakdown of me: I've been lifting weights for almost four years now. I've only been training hard with knowledge for two years. (part of this was because I was training at home with not much equipment) I've just recently got into powerlifting and that is what I'm going to be focusing on now. I'm on the seventh week of a nine week program from Elitefts.com. I still don't have all the equipment I need, but I'm living with it. I try to train four days a week, but I don't if I need the recovery time. As for the journal, you can expect to have it updated at random, because I've got to go to school and lift. I'll also probably have some questions and I'll post them with my workouts. Since I've just started westside and powerlifting, I'm not the most knowledgeable person with it. So please answer my questions if you have experience in this type of training. The next two sessions I'm posting are from the start of this week. Okay, here it goes.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

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  3. #2
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    1-6 ME Deadlift

    WEEK 7
    Training:
    Sumo Deadlifts: (45x10, 65x12, 75x8 warmups) 135x3, 155x3, 155x3, 225x3, 275x3, 315x1, 335x1PR

    GHR: 80x5x5

    Db lunges: (each leg) 55x10x2, 60x10x2

    Sldl: 275x6x2 - with belt

    pull down abs: 70x12x5
    Recap:
    I hadn't done Sumos or lunges in a long time and I am very sore. It will probably be Friday before I make it back to the gym for DE work.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  4. #3
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    1-7 ME Bench

    Training:
    Db flat press: 50x20, 45x20, 40x20

    Db shoulder press: 35x10x5

    Incline bb tricep extensions:30+barx6x5

    face pulls: 20x10x3

    Recap:
    Man, I sure was sore after this workout. It might be Saturday or Sunday before I do Speed Bench. It was my first time to do face pulls. They worked really good, I like em.

    ?'s:
    What exactly is the purpose of the 20 rep db presses in a powerliftering workout? They sure do shock your body after all those low reps.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  5. #4
    shot a man in reno Mik's Avatar
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    Grats on the dead PR dk! I just got there myself.

  6. #5
    As I Am Paul Stagg's Avatar
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    What exactly is the purpose of the 20 rep db presses in a powerliftering workout? They sure do shock your body after all those low reps.

    - I think there are a couple of reasons. They give you a break from the 1RM stuff that can be very taxing on your CNS and joints. They also are yet another way to perform a max effort (they shoudl be all out sets.) They help get you used to training with lactic acid (the burn).

    Next time, keep the wieght the same (50), and try to get 20 reps on each of your sets. Rest 4-5 minutes between sets.

    You also might want to post this question at 'Ask Dave' at elitefts.com, he may have a better answer for you.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #6
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    Two Powerlifting Meets!

    Thanks Paul. You're right they are a real break from the usual 1rm stuff.

    I finally found out when my first meets will be. My first will be in the end of February then there is another one like the next week "The Oklahoma Eight man All-Star Meet". In my opinion neither of these should be too hard for me to compete in. I guess that could be a good or a bad thing. I always heard your first meet should be somewhere where you get shown up to teach you how hard you still need to work.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  8. #7
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    1-10 DE Squat/Dead

    I forgot to add in the last post, if anyone sees anything I'm doing wrong or should be doing better just post it like Paul did. Thanks.

    Training:
    Barbell Hack Squats: (50x12, 75x8-warmups) 135x2x5
    Speed Deads: 180x2x3, heavy double - 325x2

    Romanian Deadlifts: 135x6, 295x6x3

    Pull Downs to the front: 160x8x3

    GHR: 35x15x4

    Recap:
    My Speed was good on all the DE work today. Romanian Deads were new to me, so I used this workout to learn the form. Next week they will be into the 300's since these were quite easy. I'm sure the GHR I did today was for the same purpose as the DB presses I did Tuesday.

    Random:
    I'm really stoked about my two meets I have coming up. And these last workouts have all went really well.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  9. #8
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    Not doin much today. I played Vice City for about an hour, and I'm gonna watch the playoffs this afternoon. Tomorrow is Speed Bench!
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  10. #9
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    1-12 Speed Bench

    Training:
    Speed Bench: (55x12, 75x8, 105x6 - warmups) 130x3x3/close grip (ring finger on smooth) 130x3x3/med. grip, 130x3x4/wide grip (index on the line)

    Overhead Db Extentions: 55x6x3

    Tricep Pushdowns: 50x15x3

    Rear Delt Combo Front/Side Lateral Raises: 8x40 (20 each)

    Straight Bar Bicep Curls: 55x10x2

    Pull Down abs: 72.5x12x2, 70x12

    Recap:
    Speed felt really good on the Bench. I tried to focus on pulling the bar down into me. Everything else went pretty good, I'd have to say

    ?'s:
    According to my routine I was supposed to do a Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise) That would be three exercises in one, but what are rear delt raises? I had no idea so I just did Rear Delt Combo Front/Side Lateral Raises: 8x40 (20 each)
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  11. #10
    "Tuna Boy" NateDogg's Avatar
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    Westsiiiiiiiiiiiiiiiide


    oh, and...
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  12. #11
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    1-13 ME Dead

    Thanks for the Spam ND, and I think you now who I got the Westsiiiiiiiiiiiiiiiide from.

    Week 8
    Training:
    Sumo Deadlifts: (65x12, 85x8) 155x3, 205x3, 225x3, 250x3, 280x1, 315x1, 340x1, 360x1PR. Hell Yeah.

    GHR: 90x5x5

    Db lunges: (each leg) 60x10x4

    Sldl: 285x6x2 - no belt

    Recap:
    Workout took a long time; I spent way too mucy time on Sumo's, but I don't care because I was in the zone. On that last pull I felt like I was gonna pass out. I've also found out that my sumo and conventional are probably pretty near each other. I didn't do abs today since I did them yesterday. This was a really good workout IMO.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  13. #12
    Gaglione Strength Chris Rodgers's Avatar
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    Nice deadlift man.


    I'm assuming you don't have a rack for box squats on DE day right?


    I would try to do some more ab work. I neglected mine for a while and they are a real weakness now.
    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
    "Tuna Boy" NateDogg's Avatar
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    Nice pullin' DK!
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  15. #14
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    Thanks guys.

    Hey Latman, I try to do abs two or three times a week. How many times do you do them? And yeah I unfortunately have no access to a rack. This really limits what I can do (rack pulls, pin press, SQUATS, good am's, etc.) I guess I really got screwed over on that deal.
    Last edited by DK; 01-15-2003 at 03:27 PM.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  16. #15
    Gaglione Strength Chris Rodgers's Avatar
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    I am doing them about 4 days a week now. Two of those times I like to go heavy on them. The other two are either bodyweight stuff or light resistance.
    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

  17. #16
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    Okay. I'll probably do some standing abs tonight after ME Bench.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  18. #17
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    1-15 ME Bench

    Training:
    Db flat press: 45x20x3 (5 min. rest)

    Db shoulder press: 40x10x2, 35x10x3

    Incline bb tricep extensions:40+barx6x5

    face pulls: 22.5x10x3

    sitting weighted abs: 80x5x12
    Recap:
    I did the 20 reps again. When I find time I'm gonna post my question from last week at ask Dave and see what they say. It was overall a good workout, but I'm ready to get back to the heavy, low, normal ME lifts.

    Random:
    I found out the other day when my first meet will be. FEBRUARY 14. I've got two more workouts this week. Next week I'll probably take a few days off, maybe do some GPP then near the end of the week I'll max out in deads and bench.
    Last edited by DK; 02-05-2003 at 04:26 PM.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  19. #18
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    1-16 DE Dead/Squat

    Training:
    Barbell Hack Squats: (60x12, 75x8-warmups) 140x2x5
    Speed Deads: 185x2x3, heavy double - 325x2

    Romanian Deadlifts: 185x6, 325x6x3

    Pull Downs to the front: 162.5x8x3

    GHR: 40x15x4

    Decline abs:bwx15x3

    Recap:
    Another PM workout. I don't like working out after supper because I can't eat as much and still lift as hard. Romanian Deads were heavy and hard as hell. I was beat after this one.
    Last edited by DK; 01-21-2003 at 06:26 PM.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  20. #19
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    Extra Workout - GPP 1-18

    I finally moved my old Weider 148 weight bench and weight from my room upstairs to the basement.

    What a piece. I can't believe I used this to train with this two years ago. It has a lat tower and leg extention that can both hold about 150lbs. The bench is so narrow I could hardly fit in it now. It also has dip handles on the back that can't be used because the bench sticks out in the way.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  21. #20
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    1-18 Speed Bench

    I'm finally updating my journal. It's been awhile, since the forums went down.

    Training
    Speed Bench: (65x12, 90x8, 115x6 - warmups) 130x3x3/close grip (ring finger on smooth) 130x3x3/med. grip, 130x3x4/wide grip (index on the line)

    Lying dummbell extentions: 70x6x3

    Tricep Pushdowns: 50x10x3

    Rear Delt Combo Front/Side Lateral Raises: 8x40 (20 each)

    Pull Down abs: 72.5x12x2, 70x12

    Farmers Walk: 125x30 sec. /125x20 sec.

    Recap:
    I decided against overhead db extensions because I think they suck. But then my tris were feelin it too much to do 15 reps on the pushdowns, so I lowered it to 10. I really feel like an idiot when I'm doing that Rear Delt Combo Raise with 8lb. db's, but oh well. I also didn't do any biceps this week.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  22. #21
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    My first Meet is February 15. Friday I'm going to test my maxes and post them.

    Can anybody tell me what to expect at a meet or what it is like. Since this is my first meet I have no idea how they go. Does anyone have any advice for me?

    Also, how should I approach this meet I have about three weeks left right now. How should I train in this time? I've just finished a eight week cycle. So please respond if you've ever competed in a meet before.
    Thanks a lot.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  23. #22
    Senior Member AstronautJones's Avatar
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    Journal's looking good man! Keep it up!

  24. #23
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    Just gonna knock it back up. In case anyone has any input for my question. If someone doesn't respond soon I may have to invade some of your journals. bahaha!!

    Tommorow I'm gonna max out and then I'll have about two weeks left until my meet. I'm out.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

  25. #24
    Gaglione Strength Chris Rodgers's Avatar
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    Expect it to be a long day. Any idea how many people are lifting? Is it a full meet or push/pull? If it is a full, get your ass somewhere with a rack to practice your squat form before the meet.


    Bring plenty of fluids
    Bring some snacks(protein bars, fruit, etc.)
    Pay very good attention during the rules briefing beforehand. If you are unsure of anything, ask questions before you start lifting!!
    Get intense! Don't get psyched out. Adrenaline will be your friend here, use it.
    Open light, get on the board and then move up in weight.


    I can't really give you any tips on judging becaus all Feds are different. Is this sanctined?



    Just do your best and don't look at what anybody else is doing as far as weight is concerned. Get yourself a total so you have something to beat next time. Good luck.

    I'd also say to not go too crazy the last 2 weeks. Get your maxes this week and then keep training, but don't kill yourself. Do some light work the week of the meet and rest completely the last 3 days or so.
    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

  26. #25
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    Open light, get on the board and then move up in weight.
    I'm not sure what you mean by this. Could you explain a bit?

    It's a full meet and I'm not sure how many are lifting. (I'm guessing not too many). So I should basically just start a new cycle and train like normal until the week of the meet? That would be one week normal training. I don't want to rest too much though and get behind. I've already taken this whole week off.
    Squat - 505
    Bench - 325
    Deadlift - 550
    Total - 1380@175

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