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
    ANVIL POWER Detard's Avatar
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    Powerlifting Training

    As some of you may know I am trying to get into powerlifting. I have just finished my 3 month 4 day split, and taking a week off before starting a new powerlifting routine. I am looking to start a VERY simple, 3 day workout including OLY lifts, Powerlifting, and then alternatives like lunges and good mornings.

    this is what i have come up with

    Day 1 (Alternate) DE

    Lunges 3x5
    Incline DB Bench 3x5
    Good Mornings 3x5

    Day 2 (Powerlifting) ME

    Squat 3x3
    Bench 3x3
    Deadlift 3x3

    Day 2 (Olympic) SE

    Squat 3x8
    Push Press 3x8
    Clean 3x8

    Weekly Setup

    Monday.......Day 1
    Tuesday......OFF
    Wednesday..OFF
    Thursday.....Day 2
    Friday.........OFF
    Saturday.....Day 3
    Sunday.......OFF

    Basically Day 1 will be Dynamic, Day 2 will be maximal and Day 3 will be with strict form.

    olympic day will be ATG squats, full cleans (is it better to have full cleans or power cleans?) and push press

    I am trying to bench, squat and deadlift twice a week, one heavy and one light. i am thinking about doing snatches instead of cleans, rack pulls instead of good mornings and strict shoulder press instead of pushpress.

    i know it looks like low volume but the intensity is going to be very high. i would like to mabye add in some accessory work for calves, bi's, tri's and traps, but im not sure where to put it? what do u think of this routine? good or ****?
    Last edited by Detard; 02-18-2007 at 04:17 PM.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

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  3. #2
    ANVIL POWER Detard's Avatar
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    this might actually be better suited to the powerlifting forum. if someone wanted to move it that would be fine.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  4. #3
    Senior Member Natetaco's Avatar
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    hate to break it to you but you should just start fresh with a new routine. And if you looking on competing, its probably gona be hard to do powerlifting AND olympic stuff, but i guess its possible.

    answers to your questions.

    full cleans are better than powercleans if your looking to do olympic stuff but powercleans are easyer to do, cleans take forever to get good form(at least for me).

    Id say do bill starr's 5x5 and you can substitute the rows for powercleans or cleans and the military presses for push presses.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  5. #4
    Gaglione Strength Chris Rodgers's Avatar
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    I don't like it. Where are the rows and heavy back work? O don't think lunges are useful.


    What are your short term goals?
    Last edited by Paul Stagg; 02-19-2007 at 03:54 PM.
    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
    ANVIL POWER Detard's Avatar
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    nate - well i just was adding in oly stuff because i thought it would help carry over to my PL lifts. (ATG squats will carry over to Parallel squats, cleans will help with explosion off the floor on deadlift..etc) i just got off a 5x5 routine and am looking for a 3x3.

    chris - this is a powerlifting routine. it is meant to focus on the lifts instead of body parts. short term goals are squat: 275, bench 245 and deadlift:405 at 165lbs.

    as i said, i just finished a 5x5 and i'm looking to start training the lifts (big 3).

    edit: i am only going to compete in powerlifting, not olympic lifting.
    Last edited by Detard; 02-18-2007 at 04:55 PM.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  7. #6
    Gaglione Strength Chris Rodgers's Avatar
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    Why not do a squat day, bench day, dl day? Or sq/dl days and bench days and just alternate every week?

    I like the idea of only using a few big movements, but you want to make sure you are hitting the right movements and getting enough rest between sessions.
    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. #7
    ANVIL POWER Detard's Avatar
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    true. so mabye something like

    day1
    squat
    deadlift
    lunges
    good mornings or rackpulls

    day2
    bench
    t-bar row
    incline bench
    pullups

    day 3
    dips
    calf raises
    skulls
    curls


    something like that? the thing i like about my first routine is i hit the big movements twice per week. so mabye i just need to refine it abit and add some rows and calf raises and stuff.

    another thought i just had. since i am trying to get bigger at the same time, mabye i should stick with a body part routine because since im still pretty new to lifting (only a year and a half) i would still benifit strength from a bodypart split?? i'm kinda torn between routines. i know that no matter what i choose I'll make gains on it but I know myself (very competitive) and I really wanna push for those high numbers at meets.
    Last edited by Detard; 02-18-2007 at 05:59 PM.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  9. #8
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by detard View Post
    true. so mabye something like

    day1
    squat
    deadlift
    lunges
    good mornings or rackpulls

    day2
    bench
    t-bar row
    incline bench
    pullups

    day 3
    dips
    calf raises
    skulls
    curls


    something like that? the thing i like about my first routine is i hit the big movements twice per week. so mabye i just need to refine it abit and add some rows and calf raises and stuff.

    another thought i just had. since i am trying to get bigger at the same time, mabye i should stick with a body part routine because since im still pretty new to lifting (only a year and a half) i would still benifit strength from a bodypart split?? i'm kinda torn between routines. i know that no matter what i choose I'll make gains on it but I know myself (very competitive) and I really wanna push for those high numbers at meets.
    I don't like this either.

    You are new, so the bodypart split is no good. Leave that for bodybuilders. You will do well on a 3-4 day routine that focuses on the big movements. What's with the lunges? You see Ronnie Colememan do them and think they are needed to squat big?


    SQ/DL

    Squats
    Box squats
    Zerchers squats
    Front squats
    Goodmornings
    Conventional DL
    Sumo DL
    Pulls standing on mats/blocks
    Pulls from a rack or with plates raised on mats/blocks
    Stiff-legged deads(both conv and sumo)

    Bench

    Flat bench
    Inclines
    Declines
    Dips
    Floor press
    Board press(if you have training partners)
    lockouts
    Shoulder presses
    DB versions of any of the above

    Assistance

    Weighted ab work
    heavy rows(BB, T-bar, DB)
    chins/pullups
    rear delts(face pulls or laterals)
    shrugs



    I realize you lift at home, so equipment is limited. That is fine, you are better off with the basics. Focus on the big 3. Learn the form. Move the weight up when your form is perfect and bust your ass on the assistance stuff to get stronger. Sample week:

    Day 1
    Squat
    Front squat
    heavy row
    ab work

    Day 2
    Bench
    Inclines
    dips
    Chins

    Day 3
    Sumo deadlift
    SLDL
    Shrugs
    Rear delts
    Ab work


    Something simple like that. Then the next week do 2 bench sessions and one SQ/DL or do the same way....1 squat, 1 bench, 1 dl. Do the same exercises for 3-4 weeks and then substitute new ones.
    Last edited by Chris Rodgers; 02-18-2007 at 06:37 PM.
    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. #9
    ANVIL POWER Detard's Avatar
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    yeah thanks for the info. as for the lunges, i find that they are what really kills me when i incorporate them to my routine. doing them really heavy works well for me.

    i have all the equipment needed at home, power rack, oly bars, benches, dumbells...etc.

    i would appreciate if some of the other powerlifting guys could give me some tips aswell.
    Last edited by Detard; 02-18-2007 at 08:32 PM.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  11. #10
    ANVIL POWER Detard's Avatar
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    hey chris i just looked at some of your videos. great job man!
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  12. #11
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    I don't like it either. I wrote an article for Elitefts about a 3 day PL split. It's from a year or more ago, but it worked well for me. Olympic lifting won't help your PL lifts as much as just training the PL lifts will. Read the Westside stuff and keep asking questions. SFW!

  13. #12
    ANVIL POWER Detard's Avatar
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    so hows this then

    day 1

    t-bar row 3x5
    Pullups 3x5
    Calf Raises 3x5
    power cleans 3x5
    Heavy BB curls 2x5

    Day 2

    Squat 3x3
    Bench 3x3
    Deadlift 3x3

    Day 3

    Dips 3x8
    Millitary press 3x8
    Box Squats 3x8
    Rack Pulls 3x8

    does that seem better?

    and do it like:

    sunday: off
    monday: day 1
    tuesday: off
    wendesday: day 2
    thursday: off
    friday: off
    saturday: day 3

    that way i can include back + accessore work for calves, bi's, tri's and shoulders, but still have a day devoted to powerlifting.

    edit:: mabye this routine isnt so good either. i think i understand what your saying now by putting squat bench and dead all on differnt days.
    Last edited by Detard; 02-19-2007 at 06:53 PM.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  14. #13
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by detard View Post
    so hows this then

    edit:: mabye this routine isnt so good either. i think i understand what your saying now by putting squat bench and dead all on differnt days.




    Focus on the big three. Get your form on point. Use a few other compund movements to strengthen the muscles that move the weights. Eat a lot, sleep a lot, put more weight on the bar.
    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

  15. #14
    ANVIL POWER Detard's Avatar
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    cool. thanks alot for the advice. i appreciate it!
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  16. #15
    Gaglione Strength Chris Rodgers's Avatar
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    No problem. I wish I had started powerlifting at your age. You have a long time to lift in front of you. Start with the basics and you will reap the rewards in the future.
    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. #16
    ANVIL POWER Detard's Avatar
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    So this is what i'm going to be working on for the next while:

    Day 1 (chest + bi's)

    Flat Bench 3x3
    Low Incline Bench 3x5
    Chinups/ pullups 3x3
    Heavy BB curls 3x5
    Abs

    Day 2 (legs + shoulders)

    Squat 3x3
    Front Squat 3x5
    Calf Raises 3x5
    Shoulder press 3x3
    Shrugs 3x5


    Day 3 (back + tri's)

    Deadlift 3x3
    T-bar Rows 3x5
    Rack Pulls 3x5
    Dips 3x3
    Skullcrushers 3x5
    Abs


    hows that look? alright? if its no good then i'll just go with what chris suggested.
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  18. #17
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Sample week:

    Day 1
    Squat
    Front squat
    heavy row
    ab work

    Day 2
    Bench
    Inclines
    dips
    Chins

    Day 3
    Sumo deadlift
    SLDL
    Shrugs
    Rear delts
    Ab work


    Something simple like that. Then the next week do 2 bench sessions and one SQ/DL or do the same way....1 squat, 1 bench, 1 dl. Do the same exercises for 3-4 weeks and then substitute new ones.
    I may give this split a go. Looks really good!

  19. #18
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    I would do what Chris suggested, also. You need to think about PL training as training a movement, not a muscle group. It's not chest day, it's bench day. BIG difference. It's not triceps, it's lockout strength. Only do exercises that help the 3 lifts improve. Everything else is a waste of time and energy, IMO.
    Last edited by RhodeHouse; 02-26-2007 at 02:35 PM.

  20. #19
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by RhodeHouse View Post
    I would do what Chris suggested, also. You need to think about PL training as training a movement, not a muscle group. It's not chest day, it's bench day. BIG difference. It's not triceps, it's lockout strength. Only do exercises that help the 3 lifts improve. Everything else is a waste of time and energy, IMO.
    Very well said.
    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. #20
    Team Stocky Member. Killa Kurt's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    I don't like it. Where are the rows and heavy back work? O don't think lunges are useful.


    What are your short term goals?
    Chris nice lifts, how long have you been competing?
    Journal

    Before you go to train everyday, think about the less fortunate and what they would give to just have the opportunity to be training like a madman.

    "The squat rack is my church, the dead lift platform my temple."

    Team Stocky - "It's not a hobby, it's a lifestyle."
    The Rawmighty Team Stocky.

  22. #21
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Killa Kurt View Post
    Chris nice lifts, how long have you been competing?
    Thanks. My first year of powerlifting and competing was 2002. So 5 years now. The last 2 years or so I have sucked at meets, so I need to pull my head out of my ass.
    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. #22
    ANVIL POWER Detard's Avatar
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    Thanks for all the help in here guys. Its really helped alot!
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

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