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

Its 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. #3376
    Gaglione Strength Chris Rodgers's Avatar
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    12/4
    SQ/DL

    Squat w/bands(raw)

    *one set of average bands choked*

    135x3
    225x3
    275x1

    *belt*

    325x6

    The top set was pretty easy. The rack in this gym is better to use doubled bands in like minis or monster minis. The way I had the bands choked it would get loose when I hit depth. So they weren't adding much. I could have done ten reps which would I think match my best set of 10 with straight weight.

    Deadlift(raw)

    135x3
    225x2
    315x1
    405x1

    *belt*

    495x2
    515x2
    525x1

    Chins(diff grips)

    BWx10x4 sets

    Pulldown abs

    3 sets
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  2. #3377
    Gaglione Strength Chris Rodgers's Avatar
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    12/6
    Bench assist

    Flat DB press

    25'sx15
    50'sx10
    70'sx10
    85'sx10
    95'sx10x2 sets

    HS BTN press

    2 sets of 15

    Face pulls *ss* Tricep pushdowns

    4 sets of 15 each

    Curls

    2 sets of 20
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  3. #3378
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    12/7
    SQ/DL

    Squat(raw)

    145x3x2 sets
    235x2
    285x1

    *belt*

    325x1
    375x1

    *wraps*

    415x4(PR)

    Deadlift w/chains

    135x3
    225x2
    315x1

    *belt*

    415x1
    415+80 lbs CHx1
    415+160 lbs CHx1
    415+190 lbs CHx1(got stuck at the top and hitched a little)

    Chins

    BWx10
    +40 lbs CHx10x2 sets
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  4. #3379
    WBB Team Captain Coke's Avatar
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    Ace with the squats/deads programming!

  5. #3380
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Coke View Post
    Ace with the squats/deads programming!
    Thanks Coke!


    12/10
    Bench

    Bench press w/bands

    *one set of minis doubled*

    45x5
    95x5
    135x3
    185x1
    205x1
    225x1
    185x5

    Dips

    BWX20x3 sets

    Seated cable rows

    3 sets of 10

    Rolling DB ext on floor

    3 sets of 15

    Face pulls

    2 sets of 20
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  6. #3381
    Gaglione Strength Chris Rodgers's Avatar
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    12/11
    SQ/DL

    Squat w/bands(raw)

    *one set of minis doubled*

    135x3
    225x3
    275x1

    *belt*

    315x3

    Deficit deadlift(raw/no belt)

    135x3
    225x3
    315x3
    405x3
    425x3

    Wide-neutral grip lat pulldowns

    3 sets of 12

    Weighted leg raises

    3 sets of 10
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  7. #3382
    Gaglione Strength Chris Rodgers's Avatar
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    12/13
    Bench assist

    Flat DB press

    40'sx10
    55'sx10
    70'sx10
    80'sx10x2 sets
    80'sx12

    HS Presses(BTN, Inc, Dec)

    4 total sets

    CSR

    4 sets of 12

    Cable crossovers *ss* Face pulls

    3 sets each

    BB OH Tricep ext *ss* BB curls

    2 sets each
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  8. #3383
    Gaglione Strength Chris Rodgers's Avatar
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    12/14
    SQ/DL

    Squat(raw)

    145x3x2 sets
    235x2
    285x1

    *belt*

    325x1
    375x1

    Deadlift(raw/belt)

    135x1
    225x1
    315x1
    405x1
    500x1(lost grip as I was locking out the second)

    I did those deadlifts as one straight set with 5 different bars loaded up. My training partners took video. I think it took ~30 secs to do all the reps. I have no idea why I did this and I believe nothing good could come of it and it increases chance of injury. This is what happens when I go to the gym with no plan and see stuff that looks interesting on YouTube.

    Chins

    BWx10x5 sets


    Changed my diet on Monday this week so I didn't want to go too heavy this week. I am going to attempt to give my body a few weeks to adjust to it before I attempt any PR's and then I'll see how I feel strength-wise.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  9. #3384
    Gaglione Strength Chris Rodgers's Avatar
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    12/17
    Bench

    Bench press

    135x3
    185x3
    225x3
    245x3
    255x2
    225x5(paused)

    Dips

    BWx20x2 sets

    Seated cable rows

    4 sets of 10

    Rolling DB ext on floor

    4 sets of 15


    I'm coming down with some kind of cold. Woke up with the sweats in the middle of the night and just felt weak and achy all day. Decided to skip my SQ/DL session today. Hopefully a few days off and I'll feel better.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  10. #3385
    Gaglione Strength Chris Rodgers's Avatar
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    Been feeling pretty rundown all week. I skipped Tuesday's session, yesterday I did a light bench assist session nd tonight I did a SQ/DL session.

    12/21
    SQ/DL

    Deadlift(raw)

    135x5
    225x3
    315x2
    405x1

    *belt*

    495x1
    510x1x3 sets

    Squat(raw)

    145x3x2 sets
    235x3

    *belt*

    285x6x3 sets

    Wide-neutral grip pulldowns

    4 sets of 12

    Weighted leg raises

    3 sets
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  11. #3386
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
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    I've been sick and congested and skipped my Mon and Tues sessions. Got back in yesterday.

    12/27
    Bench assist

    Incline DB Press

    25'sx10
    40'sx10
    55'sx10
    60'sx10
    65'sx10
    75'sx10

    CSR

    4 sets of 10-12

    Neutral grip DB floor press

    65'sx15x3 sets

    Face pulls

    3 sets of 15

    Lying BB ext to chin *ss* BB curls

    3 sets of 12-15 each
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  12. #3387
    Gaglione Strength Chris Rodgers's Avatar
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    12/28
    SQ/DL @ Ultimate Fitness

    Squat(raw)

    135x3x2 sets
    225x3
    275x1

    *belt*

    315x1
    365x1

    *wraps*

    405x3
    425x1


    Mid-shin rack pulls

    135x5
    225x5
    315x3
    405x1

    *belt*

    495x5(Double OH w/straps)
    495x7(same)

    I did the first set dead stop on pins and the second set tap and go.


    Wide-neutral grip pulldowns

    5 sets of 8-12


    Trained tonight with Bernor, Chase and my buddy Ben. Haven't trained with them in ages. I felt much stronger than I expected after being rundown all week.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  13. #3388
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Trained tonight with Bernor, Chase and my buddy Ben. Haven't trained with them in ages.
    That's awesome, you were in good company, as you well know.

  14. #3389
    Senior Member
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    12,254
    always some good training in here
    2000 or bust

  15. #3390
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Coke View Post
    That's awesome, you were in good company, as you well know.
    Yea buddy! Going to catch one more session with Bernor this Friday before he goes back to Florida.

    Quote Originally Posted by Stumprrp View Post
    always some good training in here
    Did it just get fatter in here? Haha, how's everything brother?


    12/31
    Bench

    Flat DB press

    25'sx10
    50'sx10
    80'sx10
    90'sx10
    100'sx8
    105'sx5

    Cable crossovers

    3 sets of 12-15

    Incline HS Press

    3 sets of 10-15

    CSR

    3 sets of 15

    Face pulls *ss* Tricep pushdowns

    3 sets of 15 each


    Last training session of the year. Gym was closing real early, I got this all done in like 35 mins which is ridiculously fast for me. Happy New Year everyone, be safe!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  16. #3391
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    So after a few so-so training sessions to start the new year, I have decided to switch up my training. Work has been pretty brutal lately and it probably will be for a while. I am a Union Ironworker, so I am used to a heavy physical workload, but the job I am doing right now is beating me up pretty good and the fact that its 20-30 degrees when we start work isn't helping haha. So I am cutting down from my normal 4 days per week to 3 days per week(M, W, F)and I am making it very basic. Squat, bench, dead, OH press. For assistance I will be sticking with mostly rows, chins/pulldowns, dips, ext. and ab work. So today was the first session, a light day and I banged it out in an hour.


    1/9
    Light day

    Squat(raw/no belt)

    225x5x5 sets

    Press

    135x5x3 sets

    Deficit Deadlift(raw/no belt)

    315x2x6 sets

    Wide-neutral grip pulldowns

    5 sets of 12

    Lying BB ext to chin

    3 sets of 12
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  17. #3392
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    1/11
    Heavy Day

    Squat(Belt+wraps)

    385x2
    405x1

    Bench

    185x3
    205x3
    225x3x3 sets

    Deadlift(Belt)

    405x1x2 sets
    455x1x2 sets

    CSR

    5 sets of 12

    Weighted Abs

    4 sets of 12-15


    Trained alone today and was feeling real beat up from work so I didn't go too heavy on squats. I am going to start just listing "work" sets, depending on the percentages I'm working with each day. Still have to feel this out a bit. I think I will be doing my heavy Bench/Press on Mondays, and Heavy SQ/DL on Friday. Monday will be Medium SQ, Wed Light everything and Friday Medium bench. I will tweak it as I go depending on how I feel.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  18. #3393
    Gaglione Strength Chris Rodgers's Avatar
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    So last week I decided to switch up my training. I trained pretty much how I am going to be training on Wednesday and Friday of last week. Over the weekend I came up with an actual layout of what I plan to do. So today's session will be Week 1, Day 1. I will do a 12 week cycle of 3 days per week and if I like how it goes I will prob do another 12week cycle right behind it.


    1/14
    Week 1/Day 1

    Press(~thumb from smooth)

    160x3
    170x3
    180x3

    Squat(belt)

    315x3x3 sets

    Deficit speed pulls(no belt)

    315x1x12 sets(~45 secs rest)

    Wide-neutral grip pulldowns

    5 sets of 12-15

    Dips

    BWx15x3 sets
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  19. #3394
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    1/16
    Week 1/Day 2

    Squat(No belt)

    225x5x5 sets

    CSR

    5 sets of 15

    Back extensions

    3 sets of 12-15

    Bench Press

    160x5x5 sets

    Weighted abs

    4 sets of 12-20
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  20. #3395
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    1/18
    Week 1/Day 3

    Squat(Belt+wraps)

    405x3

    Press(~thumb from smooth)

    155x5x3 sets

    Deadlift(belt)

    500x1x3 sets

    Wide-neutral grip pulldowns

    5 sets of 12-15

    Lying BB ext. to chin

    3 sets of 15
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  21. #3396
    Moderator joey54's Avatar
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    Palmyra, PA
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    Kind of a modified 5x5 set up.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  22. #3397
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by joey54 View Post
    Kind of a modified 5x5 set up.
    Yea. I feel like this is the type of routine I should have done years ago, nice and basic. I think I can handle the frequency of doing the same lifts multiple times per week, I just had to adjust the volume so I don't die at work. Also, I think it is good for me to train in a matter that doesn't have me missing too many lifts in the gym and saving it for the platform. I think occasionally missing a heavy lift against bands or chains at lockout is fine, but I want to leave my heaviest straight weight lifts for the platform like I did at my last meet.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  23. #3398
    Gaglione Strength Chris Rodgers's Avatar
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    LI,NY
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    1/21
    Week 2/Day 1

    Bench press w/bands

    *one set of minis doubled*

    220x1x2 sets
    190x3

    Squat(belt)

    320x3x3 sets

    Deficit speed pulls(no belt)

    320x1x12 sets(~45 secs rest)

    CSR

    4 sets of 10-15

    Weighted Abs

    4 sets of 12-15
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  24. #3399
    Gaglione Strength Chris Rodgers's Avatar
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    1/23
    Week 2/Day 2

    Squat(No belt)

    230x5x5 sets

    Press(~thumb from smooth)

    135x5x5 sets

    Back ext.

    3 sets of 12-15

    Chins

    BWx12x3 sets

    Dips

    BWx15x3 sets
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  25. #3400
    Senior Member
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    Nice set-up!

    How long does it take you to go through a 3-lifts workout?

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