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 6 of 6
  1. #1
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
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    LI,NY
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    Post-meet 8 Week DL routine

    This is the deadlift plan. Only gonna pull every other week, but when I do I'm gonna go crazy.

    DEADLIFT

    Week 1

    Goodmornings(no belt)- Work up to 3x6 reps
    Heavy rack shrugs(belt)- 405xfailure
    Ghetto Reverse hypers- 3x10-15 reps
    BB rows- 2x8-10 reps
    Ghetto T-bar rows- 2x6-8 reps
    Abs


    Week 2

    Partial Deadlifts(Sumo/off mats/briefs/belt)- Work up to max triple
    SLSDL(RAW/no belt)- 275x10-12
    SLDL(RAW/no belt)- 315x10-12
    Ghetto Reverse hypers- 3x10-15
    Rows(Leg press aparatus)- 3x10-12
    Abs


    Week 3
    Suspended Goodmornings(SSB/no belt)- Work up to 3x6 reps
    Heavy rack shrugs(belt)- 425xfailure
    Ghetto Reverse hypers- 3x10-15 reps
    BB rows- 2x8-10 reps
    Ghetto T-bar rows- 2x6-8 reps
    Abs


    Week 4

    Reverse Band Conventional(RAW/belt/Average band)- Work up to max single
    SLSDL(RAW/no belt)- 285x10-12
    SLDL(RAW/no belt)- 325x10-12
    Ghetto Reverse hypers- 3x10-15
    Rows(Leg press aparatus)- 3x10-12
    Abs


    Week 5
    Seated Goodmornings(no belt)- Work up to 3x6 reps
    Heavy rack shrugs(belt)- 445xfailure
    Ghetto Reverse hypers- 3x10-15 reps
    BB rows- 2x8-10 reps
    Ghetto T-bar rows- 2x6-8 reps
    Abs


    Week 6

    Deadlifts against bands or chains(Sumo/briefs/belt)- Work up to max single
    SLSDL(RAW/no belt)- 295x10-12
    SLDL(RAW/no belt)- 335x10-12
    Ghetto Reverse hypers- 3x10-15
    Rows(Leg press aparatus)- 3x10-12
    Abs


    Week 7
    Suspended Goodmornings(no belt)- Work up to 3x6 reps
    Heavy rack shrugs(belt)- 465xfailure
    Ghetto Reverse hypers- 3x10-15 reps
    BB rows- 2x8-10 reps
    Ghetto T-bar rows- 2x6-8 reps
    Abs

    Week 8
    Deadlift(Conventional/Full gear)- Work up to max single
    SLSDL(RAW/no belt)- 305x8
    SLDL(RAW/no belt)- 345x8
    Ghetto Reverse hypers- 3x10-15
    Rows(Leg press aparatus)- 3x10-12
    Abs
    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

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  3. #2
    Senior Member
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    May 2006
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    What are Ghetto Reverse hypers? Do you have a homemade jawn?

  4. #3
    Breaker of Skulls Guido's Avatar
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    Dec 2004
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    That's what I was wondering. If there's a good way to do them without a Rev. Hyper Machine I'd like to know.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  5. #4
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
    Location
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    I haven't done them in ages. But basically I put a board across pins in the power rack(fairly high off the ground). I then lay accross the board and pull my legs back. I add resistance with bands. It's not the same, but it works.
    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. #5
    Breaker of Skulls Guido's Avatar
    Join Date
    Dec 2004
    Location
    40N 88W
    Posts
    11,345
    Interesting. I don't have bands to use though. Would it work using some other method to add weight to your legs/feet?
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  7. #6
    Gaglione Strength Chris Rodgers's Avatar
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    Jan 2001
    Location
    LI,NY
    Posts
    9,233
    NO bands??? Wassmatta wit you?

    I guess it could, it guess the resistance wouldn't kick in the same way, but you could try it that way. Might be hard to hold the weight. Maybe like ankle weights?
    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

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