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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Results 1 to 9 of 9
  1. #1
    Wannabebig Member
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    on bill stars 5x5

    On friday it says do this
    Squat 4x5, 1x3, 1x8
    Bench 4x5, 1x3, 1x8
    Barbell Row 4x5, 1x3, 1x8




    So the first time I do 4 x 5, then 1 set of 3 and 1 set of 8?
    Explain how i should increase the weights

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  3. #2
    Wannabebig Member
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    so im asking r u doing the final set with the same weight from the 1 x 3 set?

  4. #3
    Senior Member McVein's Avatar
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    i dont understand the question
    Quote Originally Posted by Everyone View Post
    I agree with McVein

  5. #4
    Banned Tofer's Avatar
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    Look man, you can make this a hell of a lot easier if you just download the spreadsheet: http://www.geocities.com/elitemadcow...diate_v0.3.zip

    Fill your lifts in the yellow part and it'll outline exactly what you do and which weights to use for each lift. Basically, though, you're ramping your weight up for the first 4 sets, then you're doing a set of 3 which should be 2.5% more than the weight used on your 5th set on Monday. After that, move the weight down to the weight you used for the third set (ie. 2 sets ago) and pump out 8 reps if you can. You should be able to do this.

    The only hard part about this is knowing which weights to start with. The spreadsheet link I provided above basically takes care of all the guess work (you can just round the numbers off to 5's, since 2.5 lb weights are probably the lowest weights at your gym--they are at mine). Download it and follow as closely as you can.

  6. #5
    Banned Tofer's Avatar
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    I'll provide an example if you want:

    Let's say I fill in 215 lbs for my 1 rep max on Bench. Here's how it'll break down for week one:

    Monday:
    5 reps of 90 lbs
    5 reps of 110 lbs
    5 reps of 135 lbs
    5 reps of 155 lbs
    5 reps of 175 lbs

    Friday:
    5 reps of 90 lbs
    5 reps of 110 lbs
    5 reps of 135 lbs
    5 reps of 155 lbs
    3 reps of 180 lbs
    8 reps of 135 lbs

    Week Two:

    Monday:
    5 reps of 90 lbs
    5 reps of 115 lbs
    5 reps of 140 lbs
    5 reps of 160 lbs
    5 reps of 180 lbs

    Friday:
    5 reps of 90 lbs
    5 reps of 115 lbs
    5 reps of 140 lbs
    5 reps of 160 lbs
    3 reps of 185 lbs
    8 reps of 140 lbs

    Notice how your 5th set on Monday is the same weight as the previous week's 3 rep set on Friday?

    Try to ramp up your weight somewhat evenly (like with 20-25 lb increments). When you start out on the program make sure you're not hitting your current max until at least the fourth week or the program isn't going to work for very long. Figure out the Math to accomplish this, or like I said, just use the Excel spreadsheet from MadCow.
    Last edited by Tofer; 08-10-2006 at 01:37 PM.

  7. #6
    Senior Member Natetaco's Avatar
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    Im doing bill starr right now and your supposed to workout on wednesdays also.. Mondays are your top set of 5 days and fridays you attemp a "heavy triple" which should be 5% more than your 5 REP MAX.

    Example: lets say your top set of 5 on bench is 200

    Monday
    Bench:
    135x5
    155x5
    175x5
    185x5
    200x5 top set of 5.


    On friday you do a set of 3 reps at 5% more of the weight you did 5 reps on monday


    Friday
    Bench:
    135x5
    155x5
    175x5
    185x5
    205x3 Heavy Triple
    175x8

    You drop down the weight after the heavy triple to the weight of your 3rd set, and then do 8 reps of that. Next week you should rep 205x5 on monday as your top set of 5... get it?
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  8. #7
    Banned Tofer's Avatar
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    You're not benching on Wednesday which is why I chose to keep it out of my example (you're either doing Millitary Press or Incline Bench). But thanks for essentially repeating exactly what I said.

  9. #8
    Senior Member Natetaco's Avatar
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    Quote Originally Posted by Tofer
    You're not benching on Wednesday which is why I chose to keep it out of my example (you're either doing Millitary Press or Incline Bench). But thanks for essentially repeating exactly what I said.

    omg wow im totally blind, i saw your first post but not the second one that explained exactly the same thing as i said... o well haha
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  10. #9
    Banned Tofer's Avatar
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    Ha, it's all good. Hope I didn't sound like a jerk.

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