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. #5151
    GFH Lones Green's Avatar
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    Quote Originally Posted by MarcusWild View Post
    I think rotating deads like that works well, if you're someone that recovers well enough from deadlifting. You don't need to max on the block pulls for them to be effective.
    I seem to recover pretty well from pulling. Of course I'll play it by ear, and if I feel like hell I'll stick with speed pulls for a couple weeks.

    I was going to pull triples from about mid shin, not a max triple but pretty heavy.

    I got the idea from Brandon Lilly, he said he was doing a lot of block pulls around mid shin and lower to develop the muscles in his back for the lockout. That's where I have trouble, in the lower and middle back area. Since I don't have anywhere else to stick them, I thought I'd try this.

    Plus I'm having a hard time fitting in goodmornings, stiff leg sumo pulls, etc on my dynamic days. 3 barbell movements is a bit much. Throw in a couple of assistance movements then I try to pull the sled, its too much. And as I get bigger, it sucks even more. So I figure I'd pick 1 deadlift movement and hit it hard. When I'm far out from a meet is when I'll start adding back in the weird stuff.

    I thought about trying to add the weird stuff in on my squat day, but I'm usually trashed by the time we're done squatting. We're doing a lot of safety bar and cambered bar work, so that should carry over to my pull well.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  2. #5152
    Senior Member SELK's Avatar
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    Block pulls for triples I feel are very effective. I use between 3 and 6 inch blocks.

    Personally I couldn't do them as a second lift. I usually get 2-3 good sets in, hit up some sort of GM then head home. Then again, im weird, the less I train and less things I do the stronger I get haha.
    960/530/749 @ 242
    903/524/738 @ 220

  3. #5153
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    Yup. Alternating stances as well. We'll see how it works, up to the pro/am, I didn't pull heavy 10+ weeks out. I pulled an opener but that was it, the rest was squatting. I just did speed pulls.
    Oh ok, it sounds interesting. I hope it works out for you and it might be something i'll try doing.
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  4. #5154
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    Block pulls for triples I feel are very effective. I use between 3 and 6 inch blocks.

    Personally I couldn't do them as a second lift. I usually get 2-3 good sets in, hit up some sort of GM then head home. Then again, im weird, the less I train and less things I do the stronger I get haha.
    Yeah, I'm going to try to pull off 8-10 sets of squats with 50% the first week, 55% the second week, and 60% the third week with 25% or so of my max in bands. Then some triples off blocks.

    I really think this will do me well though. I'll just have to be careful, but next week at Cell Block is cambered, then SSB.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  5. #5155
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Oh ok, it sounds interesting. I hope it works out for you and it might be something i'll try doing.
    Well, you'll know how it works for me by reading my log and seeing how things go at the meet. Makes things pretty easy
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  6. #5156
    GFH Lones Green's Avatar
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    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

    MM band pull aparts - 100 reps
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  7. #5157
    GFH Lones Green's Avatar
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    Dynamic effort squat

    Speed squats, 14 inch box in briefs:
    bar x 5
    *add double choked purples*
    bar x 2
    135 x 2
    225 x 2
    275 x 2
    275 x 2
    275 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2
    315 x 2

    Block pulls at mid shin, conventional:
    225 x 5
    315 x 3
    365 x 3
    385 x 3
    385 x 3
    385 x 3
    385 x 3
    385 x 3

    GHR:
    BW x 8
    +25 lbs x 8
    +25 lbs x 8

    Standing ab variations, 8 x 15

    45 degree back raise:
    +30 lbs x 15
    +50 lbs x 15
    +50 lbs x 15

    Leg extensions, 3 x 15

    Sled drags in grass:
    3 plates x 8 trips


    Not bad, I'll throw on a little more weight on the squats next week. The block pulls were decent, mid shin is the worst place for me to start from due to it taking my hamstrings out of the equation. It was pretty much back only.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  8. #5158
    GFH Lones Green's Avatar
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    Dynamic effort bench

    Neck machine, 4 x 20

    Speed bench:
    bar x 30
    *add doubled mini's*
    bar x 3 - thumb length from smooth
    95 x 3
    115 x 3
    115 x 3
    135 x 3 - pinky on ring
    135 x 3
    135 x 3
    135 x 3 - comp grip
    135 x 3
    135 x 3

    Pin press, thumb length from smooth, 2 board height:
    135 x 20
    185 x 10
    225 x 10

    Tate press:
    30's x 10
    35's x 10
    40's x 10
    45's x 10
    50's x 10

    1 arm DB row:
    80's x 10
    100's x 10
    120's x 10

    HS pulldown:
    2 plates x 10
    4 plates x 10
    4 plates x 10
    2 plates x 10

    H roll:
    15's x 4 x 15

    DB shrugs:
    70's x 20
    90's x 20
    50's x 30

    Curls, 3 x 10


    Bench felt real solid today
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  9. #5159
    A gallon a day, everyday! ThomasG's Avatar
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    Do you compete raw or geared?
    Last edited by ThomasG; 01-05-2011 at 02:19 PM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
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  10. #5160
    GFH Lones Green's Avatar
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    Quote Originally Posted by ThomasG View Post
    Do you compete raw or geared?
    Geared
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  11. #5161
    Moderator Brian Hopper's Avatar
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    How do you like the pin presses after your speed bench? Are you still doing high rep DB presses like before? I have been doing the DB presses ever since I saw you and Travis do them, but now I see you guys are doing pin presses after.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  12. #5162
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    How do you like the pin presses after your speed bench? Are you still doing high rep DB presses like before? I have been doing the DB presses ever since I saw you and Travis do them, but now I see you guys are doing pin presses after.
    Yes, I'm still doing the dumbbell work. I usually do them once a week. I've been trying to throw in like a close grip bench or a close grip floor press or something like that instead of dumbbell work on my speed days to increase my tricep strength. So thats dumbbell presses on my max effort day and more tricep work on my speed day.

    I'm not a huge fan of pin presses, but I didn't have a handoff or spot today, and they were just much easier to set up. Still good tricep work though if they don't bother your shoulders.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  13. #5163
    GFH Lones Green's Avatar
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    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

    MM band pull aparts - 100 reps
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  14. #5164
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Lones Green View Post
    Yes, I'm still doing the dumbbell work. I usually do them once a week. I've been trying to throw in like a close grip bench or a close grip floor press or something like that instead of dumbbell work on my speed days to increase my tricep strength. So thats dumbbell presses on my max effort day and more tricep work on my speed day.

    I'm not a huge fan of pin presses, but I didn't have a handoff or spot today, and they were just much easier to set up. Still good tricep work though if they don't bother your shoulders.
    Oh ok, thanks!!! I'm not a fan of pin presses either. I would much rather do them out of chains or board presses. Pin presses hurt my pec more then my shoulders.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:


    AtLarge Nutrition Supplements
    Vanilla Gorilla

  15. #5165
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Oh ok, thanks!!! I'm not a fan of pin presses either. I would much rather do them out of chains or board presses. Pin presses hurt my pec more then my shoulders.
    Yeah, they wear and tear you for sure.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  16. #5166
    GFH Lones Green's Avatar
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    Max effort squat @ Cell Block

    Giant cambered bar squats in briefs, 14 inch box:
    bar x 5
    160 x 3
    250 x 2
    340 x 2
    390 x 2
    430 x 2
    430 x 2
    430 x 2
    480 x 2
    480 x 2
    480 x 2 - 6 sets total
    520 x 1

    Reverse hypers:
    4 plates x 10
    5 plates x 10
    6 plates x 10
    7 plates x 10

    GHR:
    BW x 4 x 8

    Hangman abs:
    green x 4 x 15


    Done. Nothing too hard, got my volume in and hit a decent single at the end. I remember not too long ago when I'd have to put suit bottoms on for 5 plates cambered.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  17. #5167
    Always listening & learnin lil' power's Avatar
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    don't you always say, consistent hard work pays off? Well I think you're the walking advertisement for that statement youngin' !
    RAW/165's/ 365-215-360-940 ttl -Elite
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  18. #5168
    GFH Lones Green's Avatar
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    Quote Originally Posted by lil' power View Post
    don't you always say, consistent hard work pays off? Well I think you're the walking advertisement for that statement youngin' !
    Just wait until March!!!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  19. #5169
    GFH Lones Green's Avatar
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    Max effort bench

    4 board, pinkies on rings:
    bar x 30
    135 x 5
    185 x 3
    225 x 2
    275 x 1
    *add 4 board*
    315 x 2
    335 x 2
    355 x 2
    370 x 1
    405 x 1 - PR

    DB press:
    90's x 15
    90's x 15
    50's x 25

    T-bar row:
    1 plate x 10
    2 plates x 10
    2.5 plates x 10

    Close, neutral grip pulldowns:
    120 x 15
    140 x 10
    180 x 10

    DB rollbacks:
    30's x 15
    40's x 10
    50's x 10

    Reverse pec dec:
    50 x 15
    60 x 15
    70 x 15

    Shrugs:
    135 x 20
    225 x 20
    *straps*
    315 x 20
    315 x 20

    Hammer curls, 3 x 15

    10 minutes in sauna


    Good session. Tricep work should really pay off come meet time. I'll do some more work tonight. Next week I have reverse greens, then a deload (maybe just full range raw work), then touch something in the shirt.

    Everyone should pick up the new Power magazine, it's a very good issue
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  20. #5170
    GFH Lones Green's Avatar
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    Purple band pressdowns - 250 reps

    Shoulder raises with ankle weights - 100 reps

    MM band pull aparts - 100 reps
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  21. #5171
    Moderator Brian Hopper's Avatar
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    Nice work on the PR!!!!!
    Last edited by Brian Hopper; 01-10-2011 at 01:38 PM.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:


    AtLarge Nutrition Supplements
    Vanilla Gorilla

  22. #5172
    Skinny Feet Kiff's Avatar
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    405 is a sick pr mate great stuff!
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

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  23. #5173
    GFH Lones Green's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice work on the PR!!!!!
    Thanks man!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  24. #5174
    GFH Lones Green's Avatar
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    Quote Originally Posted by Kiff View Post
    405 is a sick pr mate great stuff!
    Thanks!!!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  25. #5175
    GFH Lones Green's Avatar
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    Dynamic effort squat/dl @ Commercial gym hell

    We got 5 inches of snow in Knoxville last night, its the most snow I've seen besides one venture in Canada a few years back. Tons of businesses are closed, including both of the gyms I normally frequent. I did find one that was open though, had to pay the daily fee, but I got my money worth. Either you're getting better or you're getting worse, right?

    Speed squats, straight weight, 14 inch box:
    bar x 5
    135 x 5
    225 x 2
    *belt*
    315 x 2
    315 x 2
    315 x 2
    365 x 2
    365 x 2
    365 x 2
    405 x 2
    405 x 2

    Speed pulls, sumo:
    135 x 5
    225 x 1
    *belt*
    315 x 1
    315 x 1
    315 x 1
    365 x 1
    365 x 1
    365 x 1
    405 x 1
    405 x 1

    Power squat machine:
    4 plates x 10
    6 plates x 10
    8 plates x 10

    Hip abduction, 3 x 15

    Hip adduction, 3 x 15

    45 degree back raise:
    BW x 20
    +25 x 10
    +50 x 10
    +75 x 10

    Standing abs:
    100 x 15
    120 x 15
    140 x 15
    stack x 15

    Side bends:
    90 x 10 each side
    110 x 10 each side

    Seated calves, 3 x 20

    15 minutes whirlpool


    Not a bad session!

    Last edited by Lones Green; 01-10-2011 at 03:46 PM.
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

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