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
    Senior Member stevec087's Avatar
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    Steve's Lax Training Journal

    I'm an incoming freshman at a competitive D3 school for lacrosse. My goal is to start at close defense or lsm (long stick middie). The coach made it clear to me that I had the skills to get a lot of playing time.. I just needed to put on size.

    I'm currently 6' tall and weigh 155.
    Last edited by stevec087; 09-18-2006 at 05:55 PM.

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  3. #2
    Senior Member stevec087's Avatar
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    My DL is coming along nicely, I feel like I could prolly hit 250x3 for deadlift next time.

    My bench sucks, no way around that. Just gotta keep on working at it I guess.

    My squats are coming along, I try to go as low as possible but my bro told me I was only hitting parallel. Is flexibility an issue here. Anyone got any tips for getting lower? I want to keep all my lifts legit here. I'd rather be getting stronger than raising my numbers.

  4. #3
    Senior Member stevec087's Avatar
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    Short workout today because I need to study for summer class finals. Dropped the SLDL's and just did Squat and Calf Raises.

    Squat:
    Warmup: 45-10x, 95-8x, 105-6x
    Work Set: 185-8x, 195-4 or 5x (don't remember, i collapsed)

    Calf Raises (on a sled):
    Warmup: 75-10x
    Work Set: 90-20x, 120-20x


    Good news on the squats. I'm going soooo low now, it was awesome.. I can now say I'm doing ATF squats.

    Body weight is hovering around 155-156. Going on vacation for 10 days, hopefully I can maintain what I've gained in these 3 weeks.

  5. #4
    Senior Member cphafner's Avatar
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    Good luck dude. You have a lot of weight to gain if you want to be an LSM on the college level. I went to Gettysburg for a few years. My roommate was the DIII middie of the year. He was about 6' 1" 220 lbs soild. Middies are getting bigger and faster than ever. I played club lax at my 2nd school. I was a pretty good LSM. I was only about 165, and even on the club level I need another 15 lbs to be real effective. Putting on 20-25 lbs should be a good start for you, and attainable with a couple of years of hitting the weights hard. Did your school give you a routine/diet?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  6. #5
    Senior Member stevec087's Avatar
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    The coach gave me a routine but it had lots of olympic lifts I wasn't sure how to do. I didn't get any sort of diet guide though. So I've been doing the mass gaining routine chris mason put up. My goal is to hit 175 lbs in body weight and be able to bench 200 lbs 1 time by the beginning of lacrosse season. I've got a long way to go in terms of gaining strength and size but I'm confident that I'll be where I want to be by March. I'm going to start doing the Lax workout for the coach once I get to school and can get help doing the snatches and cleans and whatnot. Oh yea, the college I'm going to is in the Centennial Conference with Gburg. Cphafner, who'd you play club ball for?

    Today for lifting I did

    Bench - 115x8 115x5 115x3
    Milt Press - 45x10 45x8 45x6 65x6 75x4
    Pull Ups - BWminus50x10 BWminus30x6 BWminus10x3

    I'm going on vacation for 10 days which is kind of a bummer because I've only been lifting for like 3-4 weeks. I don't want to lose what little I've gained.. hopefully there will be a gym up where I'm going.

  7. #6
    Senior Member cphafner's Avatar
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    Quote Originally Posted by stevec087
    Cphafner, who'd you play club ball for?
    I played for UNC-Charlotte. I coached the squad for 2 years after I graduated. My senior year we had a lot of talent, about 8 former D1, D2, and D3 players, but we didn't care to do much more than drink.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  8. #7
    Senior Member stevec087's Avatar
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    Got back from vacation yesterday, worked out at a Gold's gym once during the vacation. I only lost 2 pounds over the vacation, and I think it was just water weight because I stopped taking creatine during the break.

    Today I switched to WBB I

    Military Press in Rack : 6x85, 4x95
    Seated Dumbbell Press : 6x20, 6x25
    Standing Lateral Raises : 10x12.5, 10x15

    Narrow Grip bench Press : 6x95, 5x95
    French Press : 6x25(bar), 6x45

    Barbell Curls : 6x45, 6x55
    Hammer Curls : 6x30

    I go to college next week and will probably switch routines again when I start doing the lacrosse workouts.

  9. #8
    Senior Member stevec087's Avatar
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    Today was the second day since I switched to WBB I. All my lifts went well today, especially bench, which has gone up 10 pounds. My weight is about 156. I hope to break 160lbs(bodyweight) within the next 2-3 weeks. I also hope to be benching my body weight in 1.5 months.

    Flat Barbell Bench Press : 6x125, 5x125
    Low Incline Dumbbell Press : 10x25, 6x30
    Dips : BWx6, BWx3

    Deadlifts : 6x185, 6x205
    Chin ups : 6xBWminus20lbs, 4xBW!!!!!
    Barbell Rows : 6x45, 6x65 (I was pretty dead at this point)
    Shrugs : 10x95

    I'm going to have to start running soon to get in shape for fall practices for lacrosse. Hopefully it won't have any adverse effects on my weight and strength!

    Edit: I'm not sure if anyone actually reads my journal but I have a question for you great benchers out there. I try to pinch my shoulder blades together when I bench but by the 3rd rep they usually flatten out again. Any tips?
    Last edited by stevec087; 08-21-2006 at 12:07 PM.

  10. #9
    Senior Member stevec087's Avatar
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    Worked out for the first time since I got to college. The gym has a ton of equipment and free weights, but it's pretty run down. The school is building a brand new fitness center which should be finished the spring.

    Flat Bench: 5x125, 6x125
    Incline Dumbell Press: 6x30, 5x30
    Dips: 4xBW, 2xBW

    Deadlift: 6x115, 5x205, 6x205
    Chinups: 6xBW, 6xBW
    BB Row: 6x45, 6x65
    Shrugs: 10x95

    Notes:
    -My dips and rows sucked, I'm so gassed by the time I get to them that their a huge struggle.
    -I was happy with my chinups, I can now do my BW comfortably.
    -I switched up my grip on my last set of Deadlifts to mixed grip. It helped so much. I'm going to try 6x235 next week.

  11. #10
    Senior Member stevec087's Avatar
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    Had a great leg session today. Did THREE types of squats today!

    Squat - 10x135, 6x205, 1x225, 6x205
    Hack Squat - 10x45, 6x55
    SLDL - 10x45, 6x55, 6x75
    Calf Raises - 10x75, 10x105, 10x120, 10x150, 10x195
    Overhead Squats - 7x45, 6x45

    Notes:
    - Tried to do 225 on squats on 3rd set, completed the first rep but failed on second rep.
    - May have done 3 sets for Hack squats, I forget so I just wrote down the two sets I definitely remembered doing.
    - I feel like I can do alot more weight on the SLDL's.
    - Overhead Squats are awesome, I was going for 15 both times but my arms became too wobbly on both sets.
    - Tried to play basketball after the lifting session but my legs were BEAT!

  12. #11
    Senior Member stevec087's Avatar
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    Bench: 6x135 (last 3 were assisted) 5x125
    Incline DB Bench: 6x30, 5x35

    Deadlift: 6x135, 6x205, 4x215
    Chins: 6xBW, 6xBW
    BB Row: 6x45, 6x65
    Shrug: 10x115

    Bench didn't go as well as expected. But I did try moving up 10 lbs.

  13. #12
    天龙 McIrish's Avatar
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    bench on the same day as deadlift? I dunno, man, sounds a little overkill. I personally recommend separating chest day from back day, that way you'll keep your energy high for all those big compounds.

    I played lax all through HS and college (haha, not competitively in college, just intramural) and I was 5'9, 155, so you've got a few more lbs to put on. If I could push you around as a shorter middie, you've got some weight to go. Congrats on getting the coach's thumbs up, though! Keep it up!
    25 years old, 5'10''

    Back in the States to get hayooooge!

    Health goals
    - Weigh a healthy and active 170-180, healthy mind and body
    - Dunk a basketball (hey a man can have big dreams huh)
    - Swim 2-3x/week and become a better swimmer

  14. #13
    Senior Member cphafner's Avatar
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    good sessions steve. I think 3 types of squats is overkill.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  15. #14
    Senior Member stevec087's Avatar
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    McIrish- I'm just following WBB I's Back/Chest split for monday. Yea I'm so freaking skinny, especially for a defensemen in lacrosse. And I left my creatine at home so now I can't have the extra water weight to make myself feel bigger lol.

    Cphafner- Thanks man. I thought 3 squats would be too much aswell, but I figured 2 sets each excercise means 6 sets of squats. And I know some people do 5x5 so I figured I'd be fine. Plus my hack squat and OH squats weights were really low. Do you think I should just replace Hacks with Overhead squats?

  16. #15
    Senior Member stevec087's Avatar
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    Squats - 5x215, 5x215, 4x215
    SLDL - 6x115, 6x145
    Calf Raises - (On a Standing Calf machine) 10x150, 10x210, 10x240, 10x270
    Hack Squats - 6x115, 6x135

    Notes:
    - Gained 10 lbs on Squats
    - Finally put some major weight (for me) on SLDL's and Hack's

    Why do Straight Leg DL's feel like only my lower back is getting worked? Is my lower back alot weaker than my hammies?

  17. #16
    Senior Member stevec087's Avatar
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    Just thought I'd write down some long term goals for myself. Let me know if you think these are realistic goals considering where I'm at now.

    Where I'm at now:
    - Squat 5x215
    - Deadlift 4x215
    - Bench 3x135

    Goals by March 1st
    - Squat 6x325
    - Deadlift 6x325
    - Bench 6x200

  18. #17
    Senior Member stevec087's Avatar
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    I enjoy doing Day 1&3 of WBBI much more than day 5. Day 5 isn't very satisfying.

    Military Press: 6x65, 6x75
    Seated Dumbell Press: 6x20, 6x25
    Lat Raises: Completely forgot to do them

    Close Grip Bench: 5x95
    French Press: 6x45, 6x55

    Barbell Curls: 6x55, 6x55
    Hammer Curls: 6x30

  19. #18
    Senior Member stevec087's Avatar
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    Flat Bench: 4x135, 5x125, 4x125
    Incilne DB: 6x35, 6x35

    Deadlift: 6x135, 6x215, 6x225
    Chins: 6xBW, 5xBW+10
    BB Row: 6x45, 5x65
    Shrugs: 10x135

    Deadlifts felt real good today, will try 6x235 next week.

  20. #19
    Senior Member stevec087's Avatar
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    Squats: 6x135, 6x215, 4x220, 3x205
    Hack Squats: 6x135, 5x145
    SLDL: 6x135, 4x150
    Calf Raises: I'm not even sure, I did them on this calf machine that really sucked. I need to find a block of wood for calf raises with a barbell.

    Notes:
    I think I'm trying to progress with higher weights too fast. IMO I need to drop the weights I'm lifting 5 or 10 lbs so that I can get some higher reps. Any opinions?

  21. #20
    Senior Member stevec087's Avatar
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    Bench: 6x125, 5x130, 3x135
    Incline DB: 6x35, 5x35

    Deadlift: 6x135, 6x225, 6x235 (PR), 4x245 (PR)
    Pull Ups: 6xBW, 5xBW
    BB Row: 10x45, 6x65
    Shrugs: 10x135

    Set my PR for DL, I probably could have done one more but my back was starting to lose it's arch because I was so tired.

  22. #21
    Senior Member laxguy1028's Avatar
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    Hey man fellow lacrosse player here, things looking good. what college do you go to?
    Challenges are what make life interesting; overcoming them is what makes life meaningful. -Joushua Marine

  23. #22
    Senior Member stevec087's Avatar
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    I've been kinda sick the past few days. Today I played in a pick up lax game with some of the other members of the team. I played ok for having just come back from a 3 month break from lax, but I have no endurance at all. I was winded after the first defensive play I made. So I was basically dead after the pick up game, and was starting to feel really sick, but I decided I should prolly workout. Wrong decision. Now I'm really sick and I have no medicine except for aspirin.

    Anyways, heres my workout.
    Lax Scrimmage (I play close defense so I have to do quick bursts of sprinting then I get breaks while the ball is on the other side of the field, like GPP or something I guess)

    Squat: 6x135, 5x215, 4x215
    Hack Squat: 6x135, 6x145
    SLDL: 8x135, 8x145
    Standing BB Calf Raise: 10x135, 10x145, 10x155, 10x165

    Overall it was a pretty mediocre to poor workout session, it didn't feel that great and now I'm real sick.
    Last edited by stevec087; 09-20-2006 at 08:07 PM.

  24. #23
    Senior Member stevec087's Avatar
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    Had first practice today for fall ball. I played pretty well, still getting the rust out.

    This is how the practice went.
    Warmup lap
    Stretch
    Various Drills to work on stick skills @ about 50% run speed
    5 Sprints (Full field, up and back counts as 1 sprint roughly 15-25 second break between each sprint)
    Full field 5vs4 drill

    Dinner
    Rest

    Lift
    Bench: 10x45, 6x125, 6x125, 4x125
    Incline: 6x35, 6x35
    Deadlift: 6x135, 6x245, 6x255
    Stopped the workout early because I was feeling really burnt out and I think I'm still a little sick.

    Notes:
    -The sprints killed me, I didn't pace myself and went all out on the first sprint I was dead by the 3rd sprint, the last two sprints weren't pretty at all.
    - I literally just realized as I was writing this that I set a PR for Deadlift, for some reason I thought that I did 235, then 245, when actually I did 245 then 255. Pretty sweet if you ask me. I'll be repping 300+ within a month

  25. #24
    Senior Member stevec087's Avatar
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    Did a short workout today after practice. I was dead tired from practice. Practice was pretty intense, all of the drills involved alot of sprint/running work.

    Flat Bench: 6x125, 6x125, 5x130
    DB Incline: 6x35
    Deadlift: 6x135, 6x245, 6x265 (PR), 3x275 (PR, got 4th rep halfway up)

    Notes:
    -Felt like **** the entire workout, was drained from the practice earlier.
    -Deadlift is coming along nicely, hit two PR's today for it.
    -Weighed myself when I was home for the weekend, I've gained about 7-8lbs since I started lifting about 1.5 months ago. I feel like the weight I've gained is primarily muscle, I'm still incredibly skinny and all my muscles look alot bigger. I don't take creatine so theres no water weight to worry about.

  26. #25
    Senior Member stevec087's Avatar
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    No practice today because of rain.

    Standing Milt Press: 10x45, 6x65, 6x85
    Sitting DB Press: 6x30, 5x30
    Lat Raises: 6x15, 6x20

    French Press: 6x45, 6x55
    EZ Barbell Curl: 6x45, 6x65, 4x75
    Hammer Curls: 1x30

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