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. #6201
    GFH Lones Green's Avatar
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    Knoxville, TN
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    6,864
    Max effort bench

    Close grip floor press:
    bar x 30
    135 x 5
    185 x 3
    225 x 1
    245 x 1
    265 x 1
    285 x 1
    315 x 1
    335 x 1 5 lb PR

    Bamboo bar bench:
    40 lbs hanging kettlebells x 20
    130 lbs hanging kettlebells x 10
    130 lbs hanging kettlebells x 10

    Tate press:
    40's x 10
    40s' x 10
    40's x 10

    Extensions with bamboo bar:
    40 lbs hanging kettlebells x 10
    90 lbs hanging kettlebells x 10
    90 lbs hanging kettlebells x 10

    Pulldowns:
    140 x 10 WG
    140 x 10 MG
    140 x 10 CG
    160 x 10 WG
    160 x 10 MG
    160 x 10 CG
    50 x 10 chuck v rows
    70 x 10
    90 x 10

    Mini band rear delts, 4 x 15

    Shrugs, 3 x 50

    Curls, 3 x 10
    Last edited by Lones Green; 03-31-2012 at 12:00 PM.
    23 years old
    6'3, 308 lbs

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

  2. #6202
    Moderator Brian Hopper's Avatar
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    Nov 2008
    Location
    Lakeland, Florida
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    12,690
    Nice work Lones!!!
    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:


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    Vanilla Gorilla

  3. #6203
    GFH Lones Green's Avatar
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    Dec 2005
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    6,864
    Quote Originally Posted by Brian Hopper View Post
    Nice work Lones!!!
    Thank you!
    23 years old
    6'3, 308 lbs

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

  4. #6204
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,864
    Max effort lower

    Pulls just above mid shin with quad mini's:
    bar x 5
    135 x 3
    225 x 3
    275 x 1
    315 x 1
    365 x 1
    405 x 1
    455 x 1 20 lb PR
    225 x 3
    225 x 3
    225 x 3

    Reverse hypers, long strap:
    8 plates x 10
    10 plates x 10
    10 plates x 10

    GHR:
    BW x 3 x 8

    Hangman abs:
    green x 3 x 20

    Planks, 2 x failure

    Band goodmornings:
    blue x 3 x 10
    23 years old
    6'3, 308 lbs

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

  5. #6205
    WBB Team Captain Coke's Avatar
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    Feb 2003
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    Jacob's ladder
    Posts
    35,261
    Moving along impressively as ever.

  6. #6206
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Thanks!

    Speed bench

    Speed bench with mini bands and fat bar:
    bar x 30
    *add bands*
    bar x 3 - thumb length from smooth
    95 x 3
    135 x 3
    135 x 3
    135 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3
    185 x 3 - comp grip
    185 x 3
    185 x 3

    DB floor press:
    70's x 20
    70's x 10
    95's x 10
    95's x 10

    Extensions with football bar, closest handles:
    bar x 15
    75 x 10
    105 x 10
    145 x 10

    CSR with doubled mini band:
    band x 10
    1 plate x 10
    1.5 plates x 10
    2 plates x 10
    2.5 plates x 10
    3 plates x 5
    3.5 plates x 5
    4 plates x 5

    Pulldowns, medium grip:
    140 x 10
    160 x 10
    180 x 10


    Lateral raise:
    12's x 20
    15's x 20
    20's x 20
    25's x 20

    Shrugs:
    225 x 30
    315 x 10
    405 x 10

    Curls, 3 x 10
    23 years old
    6'3, 308 lbs

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

  7. #6207
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Dynamic effort lower

    Box squats in briefs with Mastodon and black/purple bands:
    bar x 3
    *add black band*
    bar x 3
    *add purple band*
    160 x 2
    250 x 2
    340 x 2
    340 x 2
    390 x 2
    390 x 2
    430 x 2
    430 x 2
    490 x 2
    500 x 1

    Leg extension, 3 x 20

    Leg curl, 3 x 20

    Hip abduction:
    purple x 3 x 20

    Hangman abs:
    green x 4 x 20


    Very happy with tonight's session. I hit 520 against a blue/green in full gear leading up to the March meet, and we were thinking the black and purple is about the same tension. Around 350 pounds.
    23 years old
    6'3, 308 lbs

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

  8. #6208
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Max effort bench

    Bench, comp grip:
    bar x 30
    135 x 5
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    *Shirt and 2 board*
    365 x 1
    405 x 1
    455 x 1
    475 x 1
    505 x miss x 2

    Bunch of little assistance movements.

    Bands from Thursday really raised hell on my shoulders. Felt like knives sticking in my rear delts on the way down with 505, so I just had the spotters take it. No reason in doing something stupid, I need to heal up
    23 years old
    6'3, 308 lbs

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

  9. #6209
    JERSEY IRON Brian C's Avatar
    Join Date
    Feb 2009
    Location
    Philly
    Posts
    5,312
    Good call Lones. No reason to push it. Great work all around lately.
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Best meet lifts @220 840/650/575
    Best meet lifts @198 775/575/630
    Best Raw Lifts @198 650/415/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
    20 hotdogs+buns in 30 minutes

  10. #6210
    Westside Bencher Travis Bell's Avatar
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    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,934
    Make sure you're working on your internal and external rotation for your shoulders. Mine will tighten right up if I'm not working on it all the time.

    Bench training looks solid, get you a new shirt though. That one is completely wore out.


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  11. #6211
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,864
    Quote Originally Posted by Travis Bell View Post
    Make sure you're working on your internal and external rotation for your shoulders. Mine will tighten right up if I'm not working on it all the time.

    Bench training looks solid, get you a new shirt though. That one is completely wore out.
    Thanks dude. I do some external and internal rotation at home, those bands absolutely killed me haha.

    And good point about the shirt. I need a 56 SDP
    23 years old
    6'3, 308 lbs

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

  12. #6212
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Max effort lower

    Sumo deadlifts with 100 pounds of chain:
    185 x 3
    *add 100 lbs chain*
    185 x 2
    235 x 1
    *belt*
    275 x 1
    325 x 1
    365 x 1
    415 x 1
    455 x 1
    505 x 1
    275 x 1
    275 x 1
    275 x 1
    275 x 1

    Rack pulls from knee:
    135 x 10
    225 x 10
    *add 20 pound weight vest*
    225 x 10
    *add green band around neck, like a band GM*
    225 x 10
    *add green band pulling from front of rack*
    225 x 10

    Standing abs:
    100 x 15
    130 x 15
    160 x 15

    DB side bends:
    60's x 15
    75's x 15

    Hip abduction:
    stack x 3 x 20

    Hip adduction:
    stack x 3 x 20

    Sled drags:
    3 plates x 2 trips
    *add band around ankles*
    4 plates x 2 trips
    5 plates x 2 trips


    Holy shit, rough session haha
    23 years old
    6'3, 308 lbs

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

  13. #6213
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Speed bench

    Speed bench with bow bar:
    bar x 20
    95 x 10
    135 x 3 - thumb length from smooth
    135 x 3
    135 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3
    185 x 3 - comp grip
    185 x 3
    185 x 3

    Bamboo bar bench:
    90 pounds of hanging KB's x 3 x 20

    Tate press:
    35's x 3 x 15

    Pressdowns, 4 x 20

    Pulldowns:
    140 x 10 WG
    140 x 10 MG
    140 x 10 CG

    Straight arm pulldowns:
    50 x 10
    60 x 10
    70 x 10

    Rear delt raises:
    10's x 20
    12's x 20
    15's x 20

    DB shrugs:
    45's x 20
    65's x 20
    75's x 20

    Curls, 5 x 10


    Not too bad, still beat up a bit. Trying to take it easy and do stuff that doesn't bother me
    23 years old
    6'3, 308 lbs

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

  14. #6214
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Dynamic effort lower

    Squats with bulldog bar and reverse mini bands:
    165 x 3
    255 x 3
    345 x 2
    435 x 2
    525 x 2
    *suit, loose straps*
    615 x 1
    705 x 1
    795 x 1
    *tighten straps*
    855 x 1 5 lb PR

    Reverse hypers:
    4 plates x 10
    6 plates x 10
    8 plates x 10

    Hip abduction:
    purple x 3 x 20

    Hangman abs:
    green x 3 x 20
    23 years old
    6'3, 308 lbs

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

  15. #6215
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Wow dude, killer day with the squats!

  16. #6216
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,690
    Strong PR Lones!!!
    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

  17. #6217
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Thanks guys.

    Friday I worked up to 275 and some chains, it felt like hell on my collarbone so I stopped. My whole right side is out of whack, I'm in need of an adjustment.

    Max effort lower

    Rack pulls at mid shin:
    135 x 5
    225 x 3
    275 x 3
    315 x 1
    365 x 1
    405 x 1
    455 x 1
    495 x 1
    545 x 1
    585 x 1
    625 x 1 10 lb PR

    Reverse hypers:
    4 plates x 10
    6 plates x 10
    8 plates x 10

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

    Ukranian deads:
    60 lb KB x 10
    80 lb KB x 10
    80 lb KB + 25 lbs chain x 10

    Prowler and sled work - 6 trips
    23 years old
    6'3, 308 lbs

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

  18. #6218
    WBB Team Captain Coke's Avatar
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    Feb 2003
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    Jacob's ladder
    Posts
    35,261
    Brutal shit going on with the pulling bro.

  19. #6219
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
    Posts
    6,864
    Quote Originally Posted by Coke View Post
    Brutal shit going on with the pulling bro.
    Thanks.
    23 years old
    6'3, 308 lbs

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

  20. #6220
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Speed bench

    Speed bench with buffalo bar:
    bar x 20
    *add 50 lbs chain*
    bar x 3 - thumb length from smooth
    95 x 3
    135 x 3
    135 x 3
    135 x 3
    165 x 3 - pinky on ring
    165 x 3
    165 x 3
    185 x 3 - comp grip
    185 x 3
    185 x 3

    Bamboo bar bench:
    90 lbs hanging KB's x 3 x 20

    Extensions:
    50 lbs of chain x 3 x 20

    CSR:
    1 plate x 10
    1.5 plates x 10
    2 plates x 10
    2.5 plates x 10
    3 plates x 10

    Face pulls:
    100 x 20
    120 x 20
    140 x 20

    Trained a client for an hour, then did some more...

    Medium grip pulldowns:
    140 x 10
    160 x 10
    180 x 10
    200 x 10
    220 x 10

    Shrugs:
    135 x 10
    225 x 10
    315 x 10
    405 x 10
    405 x 10

    Pressdowns, 3 x 30

    Neck work
    23 years old
    6'3, 308 lbs

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

  21. #6221
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Dynamic effort lower

    Narrow stance box squats with SSB:
    bar x 5
    170 x 3
    260 x 2
    260 x 2
    310 x 2
    310 x 2
    *belt*
    350 x 2
    350 x 2
    400 x 2
    400 x 2
    420 x 2
    420 x 2

    Trap bar deads, no belt:
    135 x 6
    225 x 6
    315 x 6
    406 x 6

    Standing abs:
    100 x 10
    130 x 10
    160 x 10
    200 x 10

    Reverse hypers:
    4 plates x 10
    4 plates x 10
    6 plates x 10
    6 plates x 10
    23 years old
    6'3, 308 lbs

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

  22. #6222
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Max effort bench

    4 board, pinky on ring:
    bar x 30
    95 x 10
    135 x 8
    185 x 5
    225 x 3
    275 x 1
    *add 4 board*
    315 x 1
    335 x 1
    365 x 1
    385 x 1
    405 x 1
    430 x 1 5 lb PR

    Pec dec:
    100 x 20
    130 x 20
    160 x 20

    DB rollbacks:
    35's x 3 x 10

    Seated rows:
    140 x 10
    160 x 10
    180 x 10

    Lateral raise:
    15's x 10
    20's x 10
    25's x 10
    30's x 10
    35's x 10

    TRX scarecrows, 3 x 10

    DB shrugs:
    60's x 25
    75's x 25
    75's x 25

    Curls, 3 x 10
    23 years old
    6'3, 308 lbs

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

  23. #6223
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Always stellar with the efforts.

  24. #6224
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Thanks!

    Max effort lower

    Block pulls just above mid shin, sumo:
    185 x 3
    275 x 3
    365 x 1
    415 x 1
    455 x 1
    505 x 1
    555 x 1
    595 x 1
    655 x 0

    Leg press, 3 x 15

    GHR, 3 x 15

    Hangman abs, 3 x 15

    Neck, 3 x 20

    Walking side ways with bands on ankles x 10 trips
    23 years old
    6'3, 308 lbs

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

  25. #6225
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Speed bench

    Speed bench with buffalo bar:
    bar x 30
    *Add 50 lbs chain*
    bar x 3 - thumb length from smooth
    95 x 3
    135 x 3
    135 x 3
    135 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3
    205 x 3 - comp grip
    205 x 3
    205 x 3

    Incline DB press:
    50's x 25
    75's x 15
    75's x 15

    Extensions with swiss bar and 50 lbs of chain:
    bar x 15
    60 x 15
    70 x 15
    70 x 15

    Pressdowns, 3 x 25

    DB row:
    75's x 8
    100's x 8
    115's x 8

    V-bar pulldowns:
    160 x 10
    180 x 10
    200 x 10
    60 x 10 - chuck v rows
    70 x 10
    80 x 10

    Band face pulls, 4 x 15

    Shrugs:
    315 x 20
    405 x 20
    495 x 20

    Neck work

    Curls, 3 x 10
    23 years old
    6'3, 308 lbs

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

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