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
    Wannabebig Member
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    May 2006
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    PL/OL Hybrid w/a dash of BB

    Ok, I just put this together a few mins ago, looking for a new routine, I currently train every other day focus on bench, rows, deads, squats, C&J, Snatch, Im just looking to shake things up a bit.

    19 yrs old
    5'9 184lb
    bench 265
    C&J 185
    Dead 365

    This is influenced by westside, with the OLs incorperated and a few BB exercises to focus on some weak spots in my physique.


    ~Lower~
    Squat (PL) (max effort)
    Good Mornings or RDL 3 sets
    Front squat (OL) 2 sets
    Claves(BB) 2 sets
    Abs(crunches/situps) 2 sets
    Adductor/Abductor(BB) 4 sets

    ~Upper~
    Flat bench (max effort)
    Pullups 3 sets
    Rows 3 sets
    Incline 3 sets
    Bis/Tris(BB) 4 sets
    Shoulders(BB) 2 sets

    ~Off~

    ~Fullbody~
    Snatch
    Clean & Jerk
    Speed Bench 50% 1RM, 8x3, vary grips
    Hanging Leg Raises 2 sets

    ~Off~

    Any suggestions, comments, or questions are welcome.

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  3. #2
    Go Heels! MixmasterNash's Avatar
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    Looks fine for exercise selection. You may want to periodize load over a few weeks or vary load/reps each session.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  4. #3
    Wannabebig Member
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    May 2006
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    Quote Originally Posted by MixmasterNash
    Looks fine for exercise selection. You may want to periodize load over a few weeks or vary load/reps each session.
    Yea I have been trainign for a while, I don't normally plan out weigth and reps, I usually go by instinct and vary reps and wieghts every workout, but I do make sure I am constantly progressing.

  5. #4
    Senior Member KevinStarke's Avatar
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    Thats a strong lookin routine in my opinion, Oly lifts are taxing though I personally could never do PLing and OLing at the same time but if thats your fancy do it up brother!

  6. #5
    Wannabebig Member
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    Quote Originally Posted by KevinStarke
    Thats a strong lookin routine in my opinion, Oly lifts are taxing though I personally could never do PLing and OLing at the same time but if thats your fancy do it up brother!
    Thanks, Yea they are taxing, but I don't plan on using max weight for them, maybe 65-70%, they are kind of taking the place of Lower Body Dynamic effort if this were a true PLing routine.

  7. #6
    Senior Member KevinStarke's Avatar
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    Sounds good to me man, should get real strong with that split.

  8. #7
    Risk10k Clifford Gillmore's Avatar
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    I'm with MMN, maybe use your oly day with one of the big lifts and do an amount of accessory work, alternate each cycle? Maybe be swap out your front squats for over head squats, and cleans somewhere on upperday.

  9. #8
    Senior Member Sensei's Avatar
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    Dec 2004
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    I totally agree w. Mix. If it were me, I'd be changing the ME exercise at least every two weeks (and the aux. exercises a little less frequently), and put another day off in that rotation.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

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