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. #6451
    WBB Team Captain Coke's Avatar
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    Always impressive with it Lones!

  2. #6452
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
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    6,864
    Squat

    Straight bar and black bands in briefs to 14 inch box:
    bar x 5
    145 x 3
    235 x 3
    325 x 2
    325 x 2
    375 x 2
    375 x 2
    415 x 2
    415 x 2
    465 x 1

    Oly squat:
    135 x 5
    225 x 5
    225 x 5

    GHR:
    BW x 8
    + purple band x 8
    + purple & mm band x 8
    +purple, mm band, mini band x 8

    Standing abs, 5 x 20

    Prowler, 2 plates x 6 trips

    Bench

    Swiss bar bench:
    bar x 20
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    245 x 3
    275 x 1
    295 x 1

    DB incline:
    65's x 10
    75's x 10
    85's x 10

    Tate press:
    40's x 3 x 10

    Pressdowns:
    60 x 3 x 20

    1 arm DB row:
    85's x 8
    115's x 2 x 8

    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:
    stack x 3 x 20

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

    Prowler, 4 plates x 10 trips

    Wasn't feeling it
    23 years old
    6'3, 308 lbs

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

  3. #6453
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Deadlift

    Speed pulls against MM bands:
    135 x 5
    225 x 2 x 1
    275 x 2 x 1
    315 x 2 x 1
    *belt*
    365 x 2 x 1
    420 x 2 x 1

    Snatch grip deads off 3 inch blocks:
    225 x 8
    315 x 8
    315 x 8

    45 degree back raise:
    BW x 20
    +40 lb KB x 2 x 20

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

    Face pulls:
    stack x 3 x 10 paused

    DB shrugs:
    60's x 3 x 20

    Standing abs, 5 x 10
    23 years old
    6'3, 308 lbs

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

  4. #6454
    Senior Member
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    Rhode Island
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    12,254
    strong stuff lones
    2000 or bust

  5. #6455
    GFH Lones Green's Avatar
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    Location
    Knoxville, TN
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    6,864
    Quote Originally Posted by Stumprrp View Post
    strong stuff lones
    Thanks dude. I've been super busy with buying a house and working 3 jobs, been a little rough on training!

    Bench

    Bench, pinky on ring:
    bar x 20
    95 x 10
    135 x 10
    185 x 15
    205 x 15
    225 x 10
    225 x 10
    245 x 8

    Overhead press with fat bar:
    95 x 10
    115 x 10
    135 x 10

    Lockouts:
    225 x 10
    275 x 10
    315 x 10

    Overhead DB extension:
    45 x 20
    65 x 20
    65 x 20

    Pressdowns with purple bands, 150 reps

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

    TRX scarecrow:
    BW x 3 x 20

    MM band pull aparts, 3 x 50
    23 years old
    6'3, 308 lbs

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

  6. #6456
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Squat

    SSB narrow stance and foam, 12 inch box:
    bar x 5
    165 x 3
    255 x 3
    345 x 2
    395 x 2
    435 x 2
    485 x 1
    525 x 1

    Leg press, 3 x 20

    Leg extension, 3 x 20

    Leg curls, 3 x 20

    Standing abs, 4 x 20


    Bench

    Floor press half thumb length from smooth:
    bar x 20
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    245 x 3
    275 x 3
    275 x 3
    225 x 5 x 3

    Incline DB press:
    60's x 10
    70's x 2 x 10

    KB extensions:
    20's x 3 x 20

    Pressdowns:
    70 x 10
    90 x 10
    110 x 10

    Pulldowns, mid grip:
    140 x 10
    160 x 10
    180 x 10
    200 x 10

    DB shrugs:
    85's x 3 x 20

    Curls, 3 x 10


    So busy right now
    23 years old
    6'3, 308 lbs

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

  7. #6457
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
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    6,864
    Deload deadlift

    Reverse hypers, short strap:
    2 plates x 10
    4 plates x 10
    6 plates x 10
    8 plates x 3 x 10

    GHR:
    BW x 2 x 8
    +MM band x 2 x 8

    1 arm DB rows:
    100's x 10
    115's x 2 x 10

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

    Leg press/calves:
    8 plates x 20
    10 plates x 2 x 20

    Abs:
    100 x 4 x 20

    Also did 20, 20 yard prowler pushes with 2 plates between sets. Bodyweight is 274
    23 years old
    6'3, 308 lbs

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

  8. #6458
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Bench

    Bench, pinky on ring:
    185 x 10 x 10

    Band flyes:
    MM x 3 x 20

    Lateral raise:
    15's x 3 x 15

    Band pull aparts:
    MM x 3 x 15

    Rear delt raise:
    15's x 3 x 20

    Tate press:
    35's x 3 x 10

    Pressdowns, 3 x 10

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

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

  9. #6459
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Thursday I squatted, it was awful. I kept leaning to the left, SI joint was out

    Saturday I didn't bench, I helped a guy at a meet. He weighed in at 161 and went 450-285-475 raw. I've been helping him for awhile, I'm really starting to enjoy helping kids get into this sport

    Now if I could just train worth a damn hahaha
    23 years old
    6'3, 308 lbs

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

  10. #6460
    Senior Member
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    Aug 2005
    Location
    Rhode Island
    Posts
    12,254
    I know all about the leaning. Ive been battling those issues for over 2 years now. Sucks hard.
    2000 or bust

  11. #6461
    GFH Lones Green's Avatar
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    Dec 2005
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    Knoxville, TN
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    6,864
    Thanks dude. I'm working on it. Had a decent one today

    Deadlift

    Rack pulls 3 inches below knee:
    135 x 8
    225 x 8
    315 x 5
    315 x 5
    365 x 5
    365 x 5
    425 x 5
    425 x 5
    475 x 3
    475 x 3
    515 x 1
    515 x 4

    Goodmornings with GCB:
    bar x 10
    135 x 10
    175 x 5
    175 x 5

    Hack squats:
    4 plates x 4 x 8

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

    DB shrugs:
    75's x 3 x 20

    Standing abs, 3 x 20

    Prowler, 10 trips

    Weight is 275
    23 years old
    6'3, 308 lbs

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

  12. #6462
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Tuesday I benched a bit. Had to go pick up a friend with car trouble across town so I got in late and did a bunch of DB inclines

    Thursday I squatted, SSB narrow stance and foam. Did work sets and hit 500 for a single

    Saturday I floor pressed for work sets of 5's

    Today I did...

    1.5 inch block pulls, sumo
    145 x 5
    255 x 5
    345 x 5
    *belt*
    435 x 2
    435 x 2
    485 x 2
    485 x 2
    525 x 2
    525 x 2

    Zerchers with GCB:
    155 x 5
    175 x 5
    195 x 5
    250 x 5

    Leg press/calf raise:
    3 plates x 3 x 20

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

    Straight arm pulldown:
    50 x 3 x 20

    Standing abs, 5 x 20

    Prowler:
    10, 20 yard trips with 125 pounds
    23 years old
    6'3, 308 lbs

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

  13. #6463
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Speed bench

    Speed bench:
    bar x 30
    *doubled minis*
    bar x 5 - half thumb length
    95 x 5
    135 x 3
    135 x 3
    135 x 3
    135 x 3 - thumb length from smooth
    135 x 3
    135 x 3
    135 x 3 - pinky on ring
    135 x 3
    135 x 3

    Arnold press with KB's:
    20's x 3 x 20

    Band flys:
    minis x 3 x 20

    Tate press:
    30's x 20
    40's x 10
    50's x 10

    Band pressdown:
    MM x 150 reps

    Lateral raise machine:
    70 x 4 x 20

    Face pulls:
    70 x 4 x 20

    Shrugs with farmers walk implements:
    70's x 20
    90's x 2 x 20

    Band pull aparts:
    mini x 3 x 25

    Curls, 3 x 10

    Prowler:
    125 pounds x 15 x 20 yard trips
    23 years old
    6'3, 308 lbs

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

  14. #6464
    WBB Team Captain Coke's Avatar
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    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Good job throughout man.

  15. #6465
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Squats

    14 inch box squat in briefs with giant cambered bar:
    bar x 5
    165 x 5
    255 x 3
    *add purple over plates*
    255 x 2
    345 x 5 x 2
    395 x 2 x 2
    435 x 2 x 2

    Leg press, 3 x 20

    Leg extension, 3 x 20

    Lying leg curl, 3 x 20

    Standing leg curl, 3 x 20

    Hangman abs, 4 x 20
    23 years old
    6'3, 308 lbs

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

  16. #6466
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Bench

    Reverse green band bench, pinky on ring:
    bar x 20
    95 x 10
    135 x 10
    185 x 5
    225 x 5
    *band*
    275 x 3
    315 x 3
    365 x 5 x 3
    *slingshot*
    405 x 8
    455 x 1

    Incline DB:
    50's x 3 x 20

    Pressdowns, 3 x 20

    Rear delt raise:
    10's x 3 x 20

    Shrugs:
    55's x 3 x 20

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

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

  17. #6467
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Deadlift

    Rack pulls at mid shin with quad mini's:
    bar x 5
    135 x 5
    245 x 3
    *belt*
    295 x 3
    335 x 3
    385 x 1
    440 x 1 5 lb PR

    DB row:
    75's x 10
    95's x 10
    115's x 2 x 20
    150's x 2 x 10

    Band assisted chins - 50 reps

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

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

    Standing abs:
    green x 4 x 20
    23 years old
    6'3, 308 lbs

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

  18. #6468
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Speed bench

    Speed bench with doubled minis:
    bar x 20
    *Bands*
    bar x 3 - half thumb
    95 x 3
    135 x 3
    155 x 3 x 3
    155 x 3 x 3 - thumb length
    155 x 3 x 3 - pinky on ring

    DB press:
    60's x 3 x 20

    Overhead press with KB's:
    20's x 3 x 20
    40's x 3 x 10

    Pressdowns:
    150 reps

    Lateral raise:
    15's x 3 x 10

    Rear delt raise:
    10's x 3 x 10

    Squat

    Standing abs:
    5 x 20

    GHR:
    BW x 4 x 8

    Olympic squats:
    135 x 10
    225 x 3 x 6
    315 x 6

    Prowler:
    2 plates x 15 trips down and back
    23 years old
    6'3, 308 lbs

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

  19. #6469
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Thursday and Friday I deloaded. Thursday I did 315 olympic squats and Friday I did 275 for 10 close grip

    Deadlift

    Sumo pulls against doubled purple bands:
    135 x 5
    245 x 3
    *belt*
    335 x 2
    385 x 2
    425 x 2
    475 x 2 x 2, 1 x 3

    45 degree back raise:
    BW x 2 x 20
    55 lbs x 2 x 20

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

    Shrugs:
    315 x 3 x 10

    Pulldowns:
    140 x 3 x 10
    160 x 3 x 10

    Standing abs, 4 x 20

    Speed bench

    Speed bench with doubled minis:
    bar x 20
    *Bands*
    bar x 5 - half thumb length
    95 x 3
    135 x 3
    185 x 3
    185 x 3
    185 x 3
    185 x 3 - thumb length
    185 x 3
    185 x 3
    185 x 3 - pinky on ring
    185 x 3
    185 x 3

    Seated arnolds:
    30's x 10
    40's x 10
    50's x 10

    Push ups in rack:
    BW x 3 x 10

    Pec dec:
    120 x 20
    140 x 2 x 20

    Pressdowns:
    2 purples x 3 x 20

    Lateral raise:
    10's x 30
    12's x 30
    15's x 30

    Rear delt on cable:
    60's x 3 x 20


    Real beat up, need to eat a bit more and settle a bit in training, I'm working a ton right now. All day in the heat
    23 years old
    6'3, 308 lbs

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

  20. #6470
    GFH Lones Green's Avatar
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    Dec 2005
    Location
    Knoxville, TN
    Posts
    6,864
    Squat

    Did cambered bar, 12 inch box and foam with a purple over the plates. Did 8 doubles and ended with a 525 single in briefs

    Bench

    Did 275 for 5 x 5

    Deadlift

    Speed pulls against doubled purples pulling from front, conv:
    135 x 5
    *bands*
    135 x 5
    225 x 5
    315 x 10 singles
    365 x 3 singles
    405 x 1

    Did some CSR, GHR, abs, and prowler

    Bench

    Finished a 3 week wave last week, did a break from flat bench

    DB bench:
    30's x 20
    60's x 10
    70's x 10
    90's x 5 x 10
    60's x 20

    Seated overhead:
    125 x 10
    155 x 2 x 10

    Band flyes:
    MM x 3 x 20

    Rolling DB extensions:
    35's x 10
    35's + mini band x 10
    35's + purple band x 10

    Purple band pressdowns, 100 reps

    Lateral raises:
    10's x 2 x 50

    Band pull parts:
    MM x 100 reps

    DB shrugs:
    70's x 3 x 20
    23 years old
    6'3, 308 lbs

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

  21. #6471
    Senior Member
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    Aug 2005
    Location
    Rhode Island
    Posts
    12,254
    monster workouts man
    2000 or bust

  22. #6472
    WBB Team Captain Coke's Avatar
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    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Quote Originally Posted by Stumprrp View Post
    monster workouts man
    No Joke!!

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