The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Senior Member DumbellDude's Avatar
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    Philly - USA
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    Critique on new routine

    Hi all.

    I've been on a WBB1-like routine for about 14 weeks now. Basically I do more volume than WBB1the prescribed, but things move along nicely. The split is M-W-F for chest/back, legs, and, shoulders/arms.

    Now I am thinking of changing my routine at light/speed and heavy days as follows: Mon: heavy upper body, Tue: light legs, Wed: off, Thu: heavy lower, Fri: light upper, Sat: cardio, Sun: off

    My target rep range on the heavy days will be between 4 and 6 (currently at 6-8), and 10-12 at the light days. I calculate the weight for the light days at 60% of the heavy (i.e. I currently squat 215 x8, so the target for my heavy days will be 235x6, and 135x10-12 for the light days).

    Here's a detailed program. Any critique is more than welcome and highly appreciated.

    Thank you all for your continuous support!

    Aris

    Day 1 – Heavy upper
    BB Bench Press
    (Pin Press – every other week)
    Dips (goal is weighted)
    Pullups
    Deadlift
    BO BB Row or T-bar Row

    Day 2 – Light/speed lower
    Box Squat (Speed)
    Stiff Legged Deadlift (Speed)
    Leg Press
    Abs

    Day 3 – Rest

    Day 4 – Heavy lower
    Squat
    Hack Squat
    (Stiff legged deadlift – every other week)
    Goodmornings
    Calves

    Day 5 – Light upper
    Shoulder Press
    Speed Bench
    Cable row)
    Close Grip Bench
    BB Curls
    Shrugs
    Abs

    Day 6 – Cardio/Abs
    Cardio/HIIT stuff and abs/back extensions

    Day 7 – Rest
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

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  3. #2
    On My Way..... rbar89's Avatar
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    to me it looks pretty good, but you probably know more than me, one thing i saw is if your doing good mornings on your heavy lower day theres no point in doing sldl every other week cuz it does the same thing as gm's. And if you really only want to do heavy stuff on your heavy day then shoulder press should be on your heavy upper day. Also since your aiming for speed on your light days you should add clean to either upper or lower (do a full squat clean if lower day), as long as you know how to do clean. Other than that it looks pretty darn good to me.
    Age: 19 | height: 6'1''
    Current Maxes: (May 2009)
    Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
    "When you know Squat about lifting, you know the important part."

  4. #3
    Senior Member DNL's Avatar
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    give it a try and see.

    I'm also using upper/lower split.

    Mine is like this

    1. upper (chest/bis/shoulders focus)
    2. lower (quads)
    3. off
    4. upper (back/tris)
    5. lower (hammies)

  5. #4
    Senior Member DumbellDude's Avatar
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    Mar 2006
    Location
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    Thanks for the input guys. Cleans sound like a good idea.
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

  6. #5
    Continuing... Time+Patience's Avatar
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    Cincinnati, OH
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    I would switch days 4 and 5 with eachother. Why not have 2 days between your Speed and Heavy days for both upper and lower, instead of 3 days between heavy and light upper days and only one day for the heavy and light Leg days?

    I'm not sure how good of an idea it would be to do Stiff legged Deadlifts as a quick movement,i feel that could lead 2 a quick injury, that's something I would not advise, just do normal paced sets.

  7. #6
    Senior Member DumbellDude's Avatar
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    Mar 2006
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    TP - Thanks. Both suggestions make sense.
    Training Journal
    3/27/06 - 150lb, 17.8% BF
    8/23/06 - 153lb, N/A BF

    Lifts and PRs
    Dead 215x4 (4/24/06), 255x1 (5/22/06), 295x1 (8/23/06), 315x1 (11/24/06)
    Squat 185x4 (4/19/06), 235x3 (5/31/06), 275x1 (8/21/06), 315x1 (10/25/06)
    Bench 135x5 (4/24/06), 160x3 (5/22/06), 145x3 (8/23/06)

    "Deadlift is like my girlfriend. She pisses me off at times, but i still love her." - DNL

    BSG Season 3 - 10/6/06

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