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. #6251
    GFH Lones Green's Avatar
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    Dynamic effort squat

    Squats against reverse mini bands, 14 inch box:
    145 x 3
    235 x 3
    *briefs*
    325 x 2
    325 x 2
    415 x 2
    415 x 2
    505 x 2
    505 x 2
    555 x 2
    555 x 2
    *belt*
    595 x 1
    645 x 1
    685 x 1
    705 x 1
    735 x 1

    Seated goodmornings:
    145 x 10
    195 x 5
    235 x 5

    Hangman abs:
    green x 6 x 20

    KB swings:
    53 lbs x 3 x 10


    Bands took off 60 at the bottom. Just followed my training partner getting ready for a meet, didn't have a real plan today. But 735 felt pretty good in briefs
    23 years old
    6'3, 308 lbs

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

  2. #6252
    WBB Team Captain Coke's Avatar
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    Killer day with the squats!

  3. #6253
    GFH Lones Green's Avatar
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    Max effort bench

    Close grip floor press with chains:
    bar x 20
    *add 50 lbs of chain*
    bar x 3
    95 x 3
    135 x 3
    155 x 3
    185 x 1
    225 x 1
    245 x 1
    265 x 1
    275 x 1
    295 x 1

    4 board close grip with 80 pounds of chain:
    155 x 10
    185 x 10
    205 x 10

    Tate press:
    45's x 8
    50's x 8
    55's x 8

    Pressdowns with bar through bands:
    2 purples x 20
    2 purples, 2 MM bands x 4 x 10

    V bar pulldowns:
    140 x 10
    160 x 10
    180 x 10

    Lateral raises:
    Ran rack from 35's to 5's, 10 reps

    Shrugs:
    135 x 20
    225 x 20
    315 x 20
    135 x 3 x 24

    Curls, 3 x 10

    Neck, 3 x 20


    Next couple days off, I'll pick stuff up Tuesday and train Tues/Weds/Fri/Sat.
    23 years old
    6'3, 308 lbs

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

  4. #6254
    GFH Lones Green's Avatar
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    Max effort lower

    Rack pulls below knee with quad monster mini bands:
    bar x 5
    135 x 3
    185 x 3
    225 x 3
    275 x 1
    315 x 1
    335 x 1
    365 x 1
    390 x 1 5 lb PR

    Seated goodmornings with face touching bench with SSB:
    bar x 5
    125 x 5
    165 x 5
    215 x 5

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

    Standing abs:
    6 x 10

    Sled drags:
    3 plates x 2 trips
    4 plates + bands around ankles x 2 trips
    5 plates + bands around ankles x 2 trips
    23 years old
    6'3, 308 lbs

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

  5. #6255
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench with football bar:
    bar x 20
    *add doubled mini band and choked mini band*
    bar x 3 - mid handles
    115 x 3
    115 x 3
    115 x 3
    155 x 3 - wide handles
    155 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3

    Close grip bench with buffalo bar:
    155 x 10
    205 x 10
    205 x 10

    KB overhead press:
    45's x 10
    45's x 10
    45's x 10

    Pressdown:
    60 x 20
    80 x 20
    100 x 20
    120 x 20
    140 x 20

    Face pulls:
    120 x 20
    140 x 20
    160 x 20

    Shrugs:
    135 x 20
    225 x 20
    315 x 20
    405 x 10
    135 x 2 x 24 mixing grips

    Cable rows:
    140 x 10
    160 x 10
    180 x 10
    200 x 10

    Rows, triceps, shoulder raises, and neck work on the sled.
    23 years old
    6'3, 308 lbs

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

  6. #6256
    Senior Member SELK's Avatar
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    the amount of volume you constantly do makes the rest of us look very lazy, keep it up, training looking strong.
    960/530/749 @ 242
    903/524/738 @ 220

  7. #6257
    GFH Lones Green's Avatar
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    Quote Originally Posted by SELK View Post
    the amount of volume you constantly do makes the rest of us look very lazy, keep it up, training looking strong.
    Thanks, Ryan. I hope everything is going well with training. Don't have a ton of spare time to check training logs. Go ahead and squat 1000 already.
    23 years old
    6'3, 308 lbs

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

  8. #6258
    GFH Lones Green's Avatar
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    Dec 2005
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    Dynamic effort lower

    SSB squats with blue and purple bands to low box:
    bar x 10
    *add blue band*
    bar x 3
    *add purple band*
    bar x 3
    175 x 3
    *Briefs and belt*
    265 x 2
    265 x 2
    305 x 2
    305 x 2
    355 x 2
    355 x 2
    405 x 2

    Ultra wide sumo pulls:
    145 x 5
    235 x 5
    325 x 5
    *belt*
    375 x 5

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

    Elevated GHR's:
    BW x 8
    BW x 4
    BW x 4

    Side bends:
    50's x 10
    70's x 10
    115's x 10

    Decline situps:
    BW x 3 x 10
    23 years old
    6'3, 308 lbs

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

  9. #6259
    GFH Lones Green's Avatar
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    Knoxville, TN
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    6,863
    Max bench

    Reverse green band bench:
    bar x 30
    135 x 10
    185 x 10
    225 x 5
    275 x 1
    *Add bands*
    315 x 1
    365 x 1
    385 x 1
    405 x 1
    430 x 1 5 lb PR

    Fat bar floor press:
    135 x 20
    185 x 20
    225 x 10
    275 x 5

    Rollbacks:
    40's x 10
    45's x 10
    50's x 10

    Pressdowns, 4 x 20

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

    Face pulls, 3 x 30

    Db shrugs, 3 x 20
    23 years old
    6'3, 308 lbs

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

  10. #6260
    WBB Team Captain Coke's Avatar
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    35,261
    Ever outstanding throughout man.

  11. #6261
    GFH Lones Green's Avatar
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    Max effort lower

    Sumo pulls against MM bands on 3 inch blocks:
    195 x 3
    285 x 1
    335 x 1
    *belt*
    375 x 1
    415 x 1
    465 x 1
    515 x 1
    555 x 1 10 lb PR
    605 x 0

    Cambered bar goodmornings:
    bar x 10
    135 x 6
    225 x 6
    225 x 6
    *belt*
    275 x 6

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

    Standing abs:
    70 x 20
    90 x 20
    130 x 20
    150 x 20

    Yoga ball abs:
    10 lbs x 20
    25 lbs x 20
    45 lbs x 20

    Prowler pushes:
    2 plates x 2 trips
    3 plates x 2 trips
    4 plates x 2 trips
    23 years old
    6'3, 308 lbs

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

  12. #6262
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench with football bar against doubled mini's and choked MM bands:
    bar x 30
    *add band setup*
    bar x 3 - mid grips
    95 x 3
    95 x 3
    95 x 3
    135 x 3 - outside handles
    135 x 3
    135 x 3
    135 x 3
    135 x 3
    135 x 3

    Incline DB press:
    60's x 15
    60's x 15
    60's x 15

    One arm KB extensions:
    30's x 10
    30's x 10
    30's x 10

    Tate press:
    30's x 15
    35's x 15
    40's x 15

    Pressdowns:
    70 x 20
    90 x 20
    110 x 20
    130 x 20

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

    One arm BB rows:
    35 lbs x 10
    70 lbs x 10
    95 lbs x 10

    Shrugs:
    135 x 20
    225 x 20
    315 x 20
    315 x 20
    405 x 20
    405 x 50

    In between sets from the pulldowns on, I did 20 reps of MM band pull aparts. So that was 13 sets of 20.

    Also the football bar weights a little more so my weight was like 155-175 the last 3 weeks. I like the staggered bands. I'm gonna use a straight bar the next 3 weeks and try it with just a little more weight.
    23 years old
    6'3, 308 lbs

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

  13. #6263
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Standing abs:
    90 x 20
    110 x 20
    130 x 20
    stack x 20

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

    Speed pulls, sumo:
    135 x 3
    *add 2 mini bands and 2 monster mini bands each side on band platform*
    225 x 1
    225 x 1
    225 x 1
    275 x 1
    275 x 1
    275 x 1

    Cambered bar box squats in briefs:
    bar x 8
    135 x 5
    225 x 2
    315 x 2
    *belt and purple band over plates*
    315 x 2
    315 x 2
    365 x 2
    365 x 2
    405 x 2
    405 x 2
    455 x 2
    455 x 2
    495 x 2
    495 x 2

    Not really sure on the weight of this cambered bar so we'll just call it 45. Sorry the video is so long, uploaded it straight from my phone.

    http://youtu.be/0Lo4APAX4gM
    23 years old
    6'3, 308 lbs

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

  14. #6264
    WBB Team Captain Coke's Avatar
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    Wow dude, had to work for it - looked great!

  15. #6265
    Moderator Brian Hopper's Avatar
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    That looked too easy bro, strong squat!!!
    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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  16. #6266
    GFH Lones Green's Avatar
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    Thanks guys! The unracks were sketchy out of the power rack.

    Max effort upper

    Bench, pinky on ring with Buffalo bar and doubled minis:
    bar x 20
    *add bands*
    bar x 5
    105 x 3
    145 x 3
    195 x 3
    235 x 1
    255 x 1
    275 x 1
    295 x 1
    325 x 1
    345 x 1 - sling shot

    DB press:
    70s' x 3 x 15

    Incline extensions with EZ bar and purple band:
    35 lbs x 10
    55 lbs x 10
    35 lbs x 20

    KB extensions:
    30's x 3 x 10

    Pressdowns:
    70 x 20
    90 x 20
    110 x 20
    130 x 10
    stack x 10

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

    Chuck V rows:
    60 x 15
    80 x 15
    100 x 15

    Curls, 3 x 20

    DB shrugs:
    115's x 85
    115's x 45
    115's x 10
    23 years old
    6'3, 308 lbs

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

  17. #6267
    GFH Lones Green's Avatar
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    Max effort lower

    Conventional rack pulls:
    135 x 5
    225 x 5
    315 x 1
    *belt*
    405 x 1
    455 x 1
    495 x 1
    545 x 1
    590 x 1
    635 x 1 10 lb PR

    Cambered bar goodmornings, concentric portion only:

















































































































    135 x 5
    225 x 5
    *add doubled mini bands*
    225 x 5
    *belt*
    275 x 5
    315 x 1

    Standing abs:
    5 x 20

    Planks:
    2 sets

    Hip abduction/adduction, 3 x 20 each

    Sled drags:
    8 trips with really heavy weight
    23 years old
    6'3, 308 lbs

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

  18. #6268
    GFH Lones Green's Avatar
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    Speed bench

    Speed bench with doubled mini and choked mini:
    bar x 20
    *add bands*
    bar x 3 - thumb length from smooth
    95 x 3
    135 x 3
    135 x 3
    135 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

    KB arnold press:
    20's x 4 x 10

    JM press:
    95 x 10
    115 x 10
    135 x 10

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

    Overhead rope extensions, 3 x 20

    KB rows:
    90 x 8
    90 + 25 chain x 8
    90 + 50 chain x 8

    Close grip pulldown:
    140 x 10
    160 x 10
    180 x 10

    Shrugs:
    135 x 20
    225 x 20
    315 x 20
    225 x 2 x 24 - 3 grips

    Neck work, and I did band pull aparts after every set of this session.
    Last edited by Lones Green; 06-13-2012 at 11:34 AM.
    23 years old
    6'3, 308 lbs

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

  19. #6269
    GFH Lones Green's Avatar
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    Dynamic effort lower

    Front squat harness on 12 inch box with foam block:
    bar x 5
    160 x 3
    210 x 3
    250 x 3
    250 x 3
    300 x 3
    300 x 3
    340 x 3
    340 x 3

    Sled drags, sideways for hips, 4 trips total

    Hangman abs:
    green x 5 x 20

    GHR:
    BW x 3 x 8

    Standing leg curls, 3 x 20
    23 years old
    6'3, 308 lbs

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

  20. #6270
    WBB Team Captain Coke's Avatar
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    Excellent with the front squat harness on the box, whole effort is tight guy.

  21. #6271
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Thank you sir!

    I did the stupid thing and squatted again today...? I went in to pull the sled and do reverse hypers/abs like I normally do on the days after I squat. Training partner of mine was squatting and I got excited I guess. Here's what I did

    Foam roll/lax ball

    Abs:
    stack x 5 x 20

    Reverse hypers:
    6 plates x 10
    8 plates x 10

    Then I got sidetracked...

    Cambered bar box squats with doubled purple and doubled monster mini band:
    bar x 5
    135 x 3
    185 x 3
    225 x 3
    275 x 3
    315 x 5

    Sled drags:
    6 trips total. All single leg hip work.


    Get strong or die trying I guess
    23 years old
    6'3, 308 lbs

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

  22. #6272
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Max effort bench

    Bench, pinky on ring against doubled mini bands and 50 pounds of chain:
    bar x 30
    *add chains*
    bar x 3
    *add bands*
    bar x 3
    95 x 3
    135 x 3
    155 x 1
    185 x 1
    205 x 1
    225 x 1
    245 x 1
    255 x 1

    DB presses - several angles for 4 x 20

    DB rollbacks:
    45's x 3 x 10

    Pressdowns:
    70 x 20
    90 x 20
    110 x 20
    stack x 20

    MM band pressdowns, 2 x 50

    Seated rows:
    120 x 10
    140 x 10
    160 x 10
    180 x 10
    210 x 10
    270 x 10

    MM band rear delts, 3 x 20

    Shrugs, 3 x 20
    23 years old
    6'3, 308 lbs

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

  23. #6273
    GFH Lones Green's Avatar
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    Max effort lower

    2 inch block pulls sumo:
    185 x 5
    *Add 100-120 lbs of chain*
    185 x 3
    *belt*
    275 x 1
    325 x 1
    365 x 1
    415 x 1
    455 x 1
    505 x 1
    525 x 1

    Seated GM's with SSB:
    bar x 10
    165 x 6
    210 x 6
    255 x 6

    Standing abs, 4 x 20

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

    Sled drags:
    Hip work, abductors, adductors, front and back hip flexors for 20 steps each
    23 years old
    6'3, 308 lbs

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

  24. #6274
    GFH Lones Green's Avatar
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    Knoxville, TN
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    Speed bench

    Speed bench with doubled mini band and choked mini band:
    bar x 30
    *add bands*
    bar x 3 - thumb length from smooth
    95 x 3
    155 x 3
    155 x 3
    155 x 3
    155 x 3 - pinky on ring
    155 x 3
    155 x 3
    155 x 3 - comp grip
    155 x 3
    155 x 3

    4 board with same band setup, thumb length from smooth:
    185 x 6
    225 x 6
    245 x 6

    Pressdowns:
    70 x 20
    90 x 20
    110 x 20

    Face pulls:
    70 x 20
    90 x 20
    110 x 20

    Overhead tricep extensions:
    40 x 15
    55 x 15
    65 x 15

    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
    180 x 10 WG
    180 x 10 MG
    180 x 10 CG

    Shrugs:
    135 x 20
    225 x 20
    315 x 10
    405 x 10
    495 x 10
    585 x 10
    675 x 10

    Curls, 3 x 10 light

    Neck work


    Pretty normal session but not sure what got ahold of me with the shrugs, why not
    Last edited by Lones Green; 06-20-2012 at 07:29 PM.
    23 years old
    6'3, 308 lbs

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

  25. #6275
    Senior Member SELK's Avatar
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    holy crap on those shrugs. When Bryant designed my deadlift training I got up to 550 or so and that felt heavy as hell.. i couldn't imagine 675.
    960/530/749 @ 242
    903/524/738 @ 220

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