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
    Banned
    Join Date
    Jan 2005
    Location
    Michigan
    Posts
    1,340

    Please tell me what ya think

    Chest/Triceps/shoulders:
    Flat BB bench: Max=255
    75% max 6 reps 190X6
    80% max 5 reps 205X5
    80% max 5 reps 205X5
    85% max 4 reps 215X4
    88% max 3 reps 225X3

    Flat Bench Pauses:
    68% max 6 reps 175X6
    70% max 6 reps 180X6
    75% max 4 reps 190X4
    80% max 2 reps 205X2

    Incline BB bench: Max=Based off flat (255)
    65% max 6 reps 165X6
    68% max 5 reps 175X5
    70% max 4 reps 180X4
    75% max 2 reps 190X2

    Flat Close Grip bench: Max=225
    75% max 6 reps 170X6
    80% max 5 reps 180X5
    85% max 4 reps 190X3
    90% max 2 reps 205X2

    Pushdowns:Max=210
    70% max 10 reps 150X10
    80% max 8 reps 170X8
    85% max 6 reps 180X6
    90% max 4 reps 190X4

    BB shoulder press: Max=160
    75% max 8 reps 120X8
    85% max 7 reps 135X7
    90% max 4 reps 145X4
    92% max 3 reps 150X3

    Reverse Flies:
    20sX12
    25sX
    30sX

    Rear delt extentions:
    40X
    50X
    60X

    DB shoulder Press: Max=85s
    70% max 8 reps 60X8
    80% max 6 reps 70X6
    88% max 4 reps 75X4

    Back/Biceps:
    Bentover pulls:
    150X8
    155X
    160X

    DB Rows:
    70X
    80X
    90X

    Pullups:
    BW 4 Sets

    Shrugs:
    225X
    225X
    225X

    EZ bar curls:
    80X10
    90X
    100X

    Alternating DB curls:
    40X
    40X
    45X

    Preacher Curls:
    60X
    60X
    70X

    Legs:
    Squats: Max=250
    75% max 6 reps 190X6
    80% max 5 reps 205X5
    80% max 5 reps 205X5
    85% max 4 reps 215X4
    88% max 3 reps 225X3

    Conventional Deadlifts: Max=Unknown
    75% max 6 reps
    80% max 5 reps
    80% max 5 reps
    85% max 4 reps
    88% max 3 reps

    Leg curls:
    130X10
    145X
    160X

    Leg extentions:
    130X10
    145X
    160X

    Calf Rasies:
    185X10
    205X
    225X


    3 DAY SPLIT 1 rest day whatda think? This is for powerliftin by the way

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  3. #2
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Location
    Baltimore, MD, USA
    Posts
    8,668
    I think this forum is to discuss the WBB routines.

    Try posting this in the right forum.
    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.

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