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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Thread: 1^3

  1. #1
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    1^3

    A simplified version of the cube for training alone with no gadgets. Short sessions with one focal lift followed by complementary accessories. Get in, get out, don't stop. No belt, no wraps, no straps. Eat clean.

    >max effort squat variation

    week 1 day 1
    10/10/13
    bw 333

    leg press
    225 21
    front squat
    45 13
    135 8
    185 5
    225 3
    275 2
    315 1
    225 5 pause
    chin -115
    218 5 x5
    dip -55
    278 5 x5
    Last edited by MAR72; 01-16-2014 at 11:29 PM.

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  3. #2
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    >rep effort deadlift variation

    week 1 day 2
    10/12/13
    bw 333

    leg press
    225 21
    romanian deadlift
    45 13
    135 8
    225 8
    315 8
    365 5
    overhead press
    45 13
    95 8
    135 8 x3
    bent row
    135 8 x3
    Last edited by MAR72; 01-16-2014 at 11:29 PM.

  4. #3
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    >explosive effort squats

    week 1 day 3
    10/16/13
    bw 331

    leg press
    225 21
    back squat
    45 13
    135 8
    225 5
    315 3
    365 1 x8
    db row
    55 13 x3
    db curl
    25 13 x3
    rope push down
    47.5 13 x3
    Last edited by MAR72; 01-16-2014 at 11:24 PM.

  5. #4
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    >max effort bench
    >have not benched for 18 days, missed 275 for a double

    week 1 day 4
    10/18/13
    bw 330

    bench press
    45 13
    135 8
    185 5
    225 3
    275 1
    225 6
    face pull
    52.5 13 x2
    leg curl
    150 13 x3
    leg extension
    150 13 x3
    Last edited by MAR72; 01-16-2014 at 11:31 PM.

  6. #5
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    >rep effort front squats tax the core
    >chins and dips +15#

    week 2 day 1
    10/20/13
    bw 328

    front squat
    45 13
    135 8
    185 8
    225 8
    275 5
    chin -100
    228 5 x5
    dip -40
    288 5 x5
    Last edited by MAR72; 01-16-2014 at 11:32 PM.

  7. #6
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    >explosive effort deads
    >ohp and rows +5#

    week 2 day 2
    10/22/13
    bw 327

    deadlift
    135 13 rdl
    225 8 rdl
    315 5
    365 3
    415 2
    365 1 x8
    overhead press
    50 13
    100 8
    140 8 x3
    bent row
    140 8 x3
    Last edited by MAR72; 01-16-2014 at 11:33 PM.

  8. #7
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    >max effort squat, tried to use stretch reflex at the bottom
    >all accessories +5#

    week 2 day 3
    10/24/13
    bw 327

    back squat
    45 13
    135 8
    225 5
    315 3
    405 2
    435 1
    315 5 pause
    db row
    60 13 x3
    db curl
    30 13 x3
    rope pushdown
    52.5 13 x3
    Last edited by MAR72; 01-16-2014 at 11:37 PM.

  9. #8
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    >rep effort bench
    >leg extension and curl +20#
    >added dumbell carry for conditioning

    week 2 day 4
    10/26/13
    bw 327

    bench press
    45 13
    95 8
    135 8
    185 8
    225 5
    225 8
    cuban press
    45 13 x3
    leg curl
    170 13 x3
    leg extension
    170 13 x3
    db carry
    55 x3
    Last edited by MAR72; 01-16-2014 at 11:40 PM.

  10. #9
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    >explosive effort front squat
    >chins +15#

    week 3 day 1
    10/28/13
    bw 327

    front squat
    45 13
    135 8
    185 5
    225 3
    275 2
    225 1 x8
    chins -85
    242 5 x5
    dips -40
    287 5 x5
    db carry
    55 x3
    Last edited by MAR72; 01-16-2014 at 11:41 PM.

  11. #10
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    >max effort deadlift
    >ohp and rows +5#

    week 3 day 2
    10/30/13
    bw 327

    deadlift
    135 13 rdl
    225 8 rdl
    315 5
    385 3
    435 2
    485 1
    385 5 sumo
    overhead press
    45 13
    95 8
    145 8 x3
    bent row
    145 8 x3
    Last edited by MAR72; 01-16-2014 at 11:43 PM.

  12. #11
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    >rep effort squats
    >db row +5#

    week3 day 3
    11/01/13
    bw 330

    back squat
    45 13
    135 8
    225 5
    315 3
    405 2
    365 5
    db row
    65 13 x3
    db curl
    30 13 x3
    rope pushdown
    52.5 13 x3
    Last edited by MAR72; 01-16-2014 at 11:43 PM.

  13. #12
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    >explosive bench
    >db carry +5#

    week 3 day 4
    11/02/13
    bw 328

    bench press
    45 13
    135 8
    185 5
    225 3
    275 1
    225 2 x6
    face pull
    52.5 13 x3
    leg curl
    170 13 x3
    leg extension
    170 13 x3
    db carry
    60 x3
    Last edited by MAR72; 01-16-2014 at 11:44 PM.

  14. #13
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    >max effort front squat, 5 doubles instead of 1 rm

    week 4 day 1
    11/04/13
    bw 324

    front squat
    45 13
    135 8
    185 5
    225 3
    275 2 x5
    225 5 pause
    chin -85
    239 5 x5
    dip -40
    284 5 x5
    db carry
    60 x1
    Last edited by MAR72; 01-16-2014 at 11:45 PM.

  15. #14
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    >rep effort deadlift, just short of 3 sets
    >added skullcrushers; light weight, down-slow, up-fast, nice pump
    >ohp +5#

    week 4 day 2
    11/06/13
    bw 327

    romanian deadlift
    45 13
    135 8
    225 8
    315 8
    365 8 x2
    365 6
    overhead press
    50 13
    100 8
    150 8 x3
    bent row
    150 8 x3
    skull crushers
    40 13 x3
    Last edited by MAR72; 01-16-2014 at 11:46 PM.

  16. #15
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    >explosive effort squat, 8 doubles @60%
    >db row and pushdown +5#

    week 4 day 3
    11/12/13
    bw 330

    back squat
    45 13
    135 8
    225 5
    315 3
    275 2 x8
    db row
    70 13 x3
    db curl
    30 13 x3
    rope pushdown
    57.5 13 x3
    Last edited by MAR72; 01-16-2014 at 11:47 PM.

  17. #16
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    >max effort bench press, 5 doubles @85%
    >just did the needful

    week 4 day 4
    11/13/13
    bw 330

    bench press
    45 13
    135 8
    185 5
    225 3
    255 2 x5
    225 8 cg
    face pull
    57.5 13 x3
    Last edited by MAR72; 01-16-2014 at 11:47 PM.

  18. #17
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    >rep effort front squat, 3 sets of 8 @70%

    week 5 day 1
    11/15/13
    bw 330

    front squat
    45 13
    135 8
    185 8
    235 8 x3
    chin -85
    245 5 x5
    dip -40
    290 5 x5
    Last edited by MAR72; 01-16-2014 at 11:48 PM.

  19. #18
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    >explosive deadlift, 8 doubles @60%
    >made up for some skipped db carries
    >skullcrushers +20#

    week 5 day 2
    11/16/13
    bw 330

    deadlift
    135 13 rdl
    225 8 rdl
    315 5
    365 3
    315 2 x8
    overhead press
    50 13
    100 8
    150 8 x3
    bent row
    150 8 x3
    skull crushers
    60 13 x3
    db carry
    65 x3
    Last edited by MAR72; 01-16-2014 at 11:48 PM.

  20. #19
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    >max effort squat, 5 doubles @80%

    week 5 day 3
    11/19/13
    bw 329

    back squat
    45 13
    135 8
    225 5
    315 3
    365 2 x5
    315 5 pause
    db row
    70 13 x3
    db curl
    30 13 x3
    rope pushdown
    57.5 13 x3
    Last edited by MAR72; 01-16-2014 at 11:49 PM.

  21. #20
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    >rep effort bench, 3 octuples @70%
    >added box steps for conditioning

    week 5 day 4
    11/20/13
    bw 329

    bench press
    45 13
    115 8
    165 8
    215 8 x3
    face pull
    57.5 13 x3
    cuban press
    45 13 x3
    18” box steps
    bw 13 x3
    db carry
    65 x3
    Last edited by MAR72; 01-16-2014 at 11:51 PM.

  22. #21
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    >"explosive front squats" sounds funny

    week6 day 1
    11/23/13
    bw 331

    front squat
    45 13
    135 8
    205 5
    275 3
    205 2 x8
    chin -85
    246 5 x5
    dip -40
    291 5 x5
    db carry
    65 x3
    Last edited by MAR72; 01-16-2014 at 11:51 PM.

  23. #22
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    >max effort deads, 5 doubles @80%
    >press & row +5#
    >skullcrushers +10#

    week 6 day 2
    11/25/13
    bw 332

    deadlift
    135 13 rdl
    225 8 rdl
    325 5
    375 3
    415 2 x5
    325 5 sumo
    overhead press
    55 13
    105 8
    155 8 x3
    bent row
    155 8 x3
    skull crushers
    70 13 x3
    18” box steps
    bw 13 x3
    Last edited by MAR72; 01-16-2014 at 11:52 PM.

  24. #23
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    >rep squats, 3 octuples @70%
    >db row & rope pushdown +5#

    week 6 day 3
    11/26/13
    bw 331

    back squat
    45 13
    135 8
    225 8
    315 8 x3
    db row
    75 13 x3
    db curl
    30 13 x3
    rope pushdown
    62.5 13 x3
    Last edited by MAR72; 01-16-2014 at 11:53 PM.

  25. #24
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    >explosive bench press, 8 doubles @60%
    >supersetted conditioning to get it done in 15 minutes


    week 6 day 4
    11/27/13
    bw 333

    bench press
    45 13
    135 8
    185 5
    225 3
    185 2 x8
    face pull
    57.5 13 x3
    cuban press
    45 13 x3
    18” box steps
    bw 13 x3
    db carry
    65 x3
    Last edited by MAR72; 01-16-2014 at 11:53 PM.

  26. #25
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    first 6 weeks complete

    >I ran the cube "sticky" for three weeks to gauge what my level was and then applied it to the next three weeks.
    >My intention was to train every other day the whole time but found that I could often lift back to back days succesfully given the amount of disparity in each session especially if I had selectively taken extra rest days on occasion. This flexibility will make it very easy to plan training through holidays and right up to competition.
    >After six weeks I'm feeling and seeing a difference in my composition. Even though my weight dipped and came back to exactly where I started, I look much better.
    >I am satisfied with the contribution of my current accessory movements and also my decision to train front squat as a main movement.
    >The school gym is closed for five days so it is a perfect opportunity to deload and design the next six weeks.
    >Happy Thanksgiving!

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