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
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    DLK's Log, the road to a 500 pound bench

    Use to be over at FI but seems its gone now, so ima try and keep up with some of this again. Been awhile since ive been online with a log. Mainly just focusin on bench lately but started squattin again and pull again soon. Heres the last few i remember.

    4-1-13

    Bench
    135-6
    225-4
    315-1
    135-50
    225-35 PR

    Full reps and very easy. Shoulda went 40 plus, no ryme or reason here.

    4-8-13

    Bench
    135-15
    225-9
    315-5
    405-3 PR

    3-boards
    315-8
    385-5
    445-5 PR?

    Been awhile since doin the boards so im sure its a PR and quite easy at that. And hit 405 for 3 so happy with that. Did much more but i dont remember.

    4-15-13

    Bench
    135-15
    225-10
    315-5
    385-5 PR
    405-2
    420-1

    385 for 5 was quite easy, was gonna go 365 for 8 to 10 but this instead.

    4-22-13

    Bench
    135-15
    225-9
    315-5
    405-2
    405-2
    415-2 PR

    2-Boards
    315-7
    365-7
    405-5 PR
    430-4 PR


    Good workout today. Most sets and reps ive done with 405 plus so some progress here still. Not sure my best offa 2 Boards but this has to beat it by a long shot and pretty easy still, even the 430 for 4. I think i can hit a solid 450 right now. Next week may lighten things up a bit, maybe some floor presses, been quite awhile for them also. First time doing dips in awhile as well.

    Also ive squatted twice so far. Went to 405 for 3 on the second workout so not that bad i dont guess, also easy. Im pretty happy with the way things are going rite now. Im just to damn heavy haha

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  3. #2
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    4-23-13

    Squats
    135-5
    225-2
    315-1
    425-3

    Deadlifts
    225-3
    315-2
    405-1
    495-1
    560-1 PR

    Plate loaded rows
    2 plates-15
    3 plates-14
    4 plates-12
    5 plates-8
    6 plates-6

    pulldowns
    facepulls
    other rows
    buncha curls

    Cardio



    Pretty good day once again. Never really squatted much and deadlifted in the same day. BUt worked out well since i hit a all time best and not havin deadlifted in about a year, last march. Wasnt easy thou but still happy with it.

  4. #3
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    4-24-13

    Cardio
    1 mile first thing this morning

    30 minutes at the gym
    light back work

    1 mile at nite



    4-25-13

    High pulls, ring finger on rings
    135-8
    185-8
    225-6
    275-6 easy and fast

    Seated shoulder press in smith machine
    85-10
    175-8
    265-6
    315-1

    Seated shoulder press dumbells, partials
    50-35
    50-30

    rear delt pec deck
    pushdowns supersets
    fhoulder flys
    One arm and one arm reverse pushdowns and supersets




    Wanted to do somethin more explosive today than heavy really. Stayed light and the 275 no promblem, nice change of pace. Dont like the smith machine but gotta work with what i got, all the presses were real light as well. Been going much more off feel and keeping it somewhat light on thursdays. Today was lighter than usual. Lot more work then listed but no need.

  5. #4
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    4-25-13

    Lil back work mainly lower
    low cable rope pulls
    hammer plated loaded pulldowns

    lots of biceps


    This was it since friday. Hopefully soemthing good today but with no sleep idk. Its now 847 am and wont lift till 5-6 pm so we'll see.

  6. #5
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    4-28-13

    Bench
    135-12
    225-9

    Close-grip, 1 inch from smooth
    315-5
    355-5 PR
    375-3 PR?
    405-2 PR

    2-boards
    315-6
    405-6 PR
    435-5 PR
    455-2 PR got outta line on 2nd so called it

    1 set dips
    pushdowns supersets one arm
    shoulder flys



    Another good workout. Big close-grip PR with the 405 for sure. And the 455 felt suprisingly easy. I got outta line with it and felt a lil pull in my rite pec so called it there. Coulda hit 4-5 with it and the plan was 475 or so but hit some good PRs so happy with that. And we had 5 people benchin on 1 bench today so i ran outta time really. But I was wiped out neway, not too good considering the number of sets but things keep going up.

  7. #6
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    4-30-13

    Close stance ATG squats
    135-5
    225-3
    315-2
    365-2
    405-1 PR

    Box squats, par.
    225-3
    315-3

    Pulls from lowest pin (knee height)
    225-3
    315-1
    495-1
    695-1


    Hammer plate loaded rows
    Close-grip pulldowns
    Facepulls
    Curls

    Nitetime cardio

    As pitful as it is 405 was a PR squatting like this. Still fast and explosive, doing these as deep as i possibily can. I gotta start getting in the gym earlier cause with the 2 guys i been helpin im not havin enough time.

  8. #7
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    5-3-13
    Low cable rows with straight bar
    6-7 sets up to stack
    other lower back work and abs
    biceps

    bout 40 minutes cardio


    5-5-13
    even lighter back work
    cardio 50 minutes

  9. #8
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    5-6-13

    Bench
    135-15
    225-9
    315-6
    405-5 PR
    430-2 PR

    3-boards
    315-6
    405-5 or 6
    455-4 PR
    495-2 PR

    Dumbell
    65-20

    pec deck
    few pushdowns
    few flys



    Still running out of time and hardly no assistance but it seems to be working. So not quite sure if i need to add more work or what, next few weeks should tell. Big PRs thou. Happy with the 405 for 5 but liked the 430 for 2 even better and it was much easier. Since the most ive offically done is 420 430 for 2 was a good PR as was 405 for 5. And handles 5 plates off the boards quite nicely. So no complaints really here.

    And on another note, thr 455 set felt much easier last week offa 2-boards. I might coulda hit the 495 offa 2 but not sure. So possibily a lil weak in the 3-board range. Might do em again next week.

    Lil late nite cardio as well, bout 245 am.
    Last edited by DLK; 05-07-2013 at 12:43 AM.

  10. #9
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    5-7-13

    Squats
    135-5
    225-3
    315-2
    405-1
    455-2

    Deadlifts
    335-2
    425-2
    515-1
    515-1
    530-1


    Plate loaded rows
    pulldowns bout to stack
    Close grip pulldown machine
    chest supported rows
    face pulls
    curls

    cardio and pool



    Not to bad once again. Figure ought to squat at least what im benchin

  11. #10
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    5-8-13

    Light to moderate back work and biceps

    straight bar low cable rows
    straight bar low cable rows underhand
    Pulldowns, straight bar, underhand
    Close-grip machine pulldowns
    Lower back extentions
    abs
    Face-pulls

    20 minutes cardio
    bout an hour in the pool


    This is cardio day really, more cardio to come tonite too.

  12. #11
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    5-9-13

    Shoulder press, smith machine, pinky on ring
    65-15
    115-12
    205-10
    255-8
    295-5
    345-1 PR

    JM straight bar, pinky on rings
    135-14
    185-12
    215-10
    240-10 PR

    Dumbell shoulder press partials
    50-20
    80-20 PR

    Lying dumbell ext.
    35-14
    50-10

    One arm rope pushdown
    one arm pushdown
    one arm reverse pushdown
    shoulder flys
    pec deck rear delt


    Alright once again. Never done the JM presses on a straight bar and long since ive done them at all. Really liked them and they killed my triceps. Thou all way pretty easy and much better than skullcrushers since theyre about the only thing that bother my elbows.

  13. #12
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    5-10-13

    Geared toward lower back more and biceps today

    reverse grip pulldown, leaning futher back than normal
    one arm cable rows
    even lower one arm cable rows
    face-pulls
    netural grip pulldowns
    back extention
    abs
    Pne arm cable pulldowns
    cable bent over rows
    Reverse shrugs on pulldown
    Dumbell preachers
    cable curls
    high cable curls
    Curls

    95-15
    115-12
    135-10
    155-8
    175-3-5?

    20 mins cardio


    Lower back was shot after this, quite abit of sets. After this they had a wing cookoff up town with about 50 plus different vendors so went and smashed on that afterwards. Curls was the only thing i went a lil heavier on, been awhile since i have on them too.
    Last edited by DLK; 05-11-2013 at 09:44 PM.

  14. #13
    OVERCOME krazylarry's Avatar
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    Bx, NY
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    Squat and deadlifts are looking pretty awesome. You are a 3 lift lifter, just accept it.
    FOREVER
    STRONGER
    THAN
    ALL

  15. #14
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    I know, seems to be that way. But leg presses are so much easier haha

  16. #15
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    5-13-12

    Bench
    135-15
    225-9
    315-7
    375-3
    375-8 PR
    395-2
    395-2

    3-boards, pinky on rings
    315-7
    405-5
    435-4 PR
    One inch from smooth
    365-8

    Pinky on rings, paused for 3 seconds a rep
    315-5

    Dumbell
    80-21
    105-12

    Pec deck
    2 sets

    rolling extentions
    2 sets-30,25

    shoulder flys
    rotater flys

    cardio
    pool



    Shoulder was bothering me a bit today and chest was still tight, from last monday i guess. So i was gonna go 375 3 then 425 for 3 another PR but didnt take it. But 375 for 8 was a nice and easy PR and got a lil more work in. Even was shot on the boards. So didnt miss a weight and hit a PR so no complaints. Didnt do much after.

  17. #16
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    5-14-13

    A completely fucked day

    Squats
    135-5
    225-3
    315-2
    405-1
    455-1 bar rolled and fucked my lower back good


    In this shitty ass YMCA they have only one half rack and 3 pin settings. So it either take it off on my toes or begin with a quater squat/goodmorning. Ive been using the latter and it got me today. And besides this the bar was bent and in the hole it rolled on me and my lower back did some sort of hip fuck snap motion. I almost lost it off my back. Was gonna go for 3 with it and go from there. But it was all to do to rack it and collapse to the nearest bench. So ive self medicated here for tonite and will be taking a trip to the ciro tommorow. Its just eother a nerve or the muscle in my lower. Never felt it so bad before thou and it hurt like hell for awhile. I figured things were going too smoothly for too long so some sort of fuck up was due. BUt hopefully it its too seriousand i can be back in a week or 2 and def hope it wont effect my benching. Take a few days off and we'll see. BUt from now on i will be squatting at home where i have plenty of pin placement for the racks and pins and plenty of weight. Fuck that shitty ass rack. And here i can use some chains as well so shoulda been doin it from the start, the rack is just a lil narrow but i will have to deal with it, itsnt that bad neway. But needless to say i was fuckin pissed. Now i guess ima go do some cardio and get something done. 2euces my niggas.

  18. #17
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    5-14-15-13

    4 miles cario throughout the nite

    3 miles this morning on an empty stomac


    And ciro appointment at 1 pm. But things are feeling better already so hopefully we can speed things up.

  19. #18
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    5-16-13

    Buncha shoulder flys
    pec deck rear delt
    rope pushdowns
    one arm pushdowns
    one arm reverse pushdowns
    machine shoulder flys

    10 minute cardio


    Went to ciro


    Nitetime cardio and supersets supersetted

    1.2 miles

    Incline dumbell ext./Incline dumbells
    25s-25 and 50s-25

    1.3 miles

    Incline dumbells/Incline dumbell ext.
    50s-30 and 25s-30

    SIngle arm band kickbacks
    set of 25


    Not too much today or too heavy but needed a lil lighter day as well. But good news the back is coming back quite quickly, almost full range of motion but still hurts a little. But i think that may be enough to the DR. but the weekend will tell. Most likely wont be able to do shit tuesday thou. But all this does is make we wanna squat and deadlift more
    Last edited by DLK; 05-16-2013 at 10:24 PM.

  20. #19
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    5-17-13

    13 sets of curls

    5 or 6 sets of calves 20-30 reps

    And prolly a mile and a half walking concord mills

  21. #20
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    5-18-13

    5 miles cardio
    and some curls

    5-19-13

    2.5 miles this morning empty stomac, more to come i guess

    Another 2.5 miles about 8-9-10 pm i guess

    Another 3 miles at 230-3 am

    For a total of 8 miles today
    Last edited by DLK; 05-20-2013 at 01:25 AM.

  22. #21
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    Little quick review and of plans to come while im thinkin of it.

    Hopefully my back should be fine tommorow but we will see. Tryin to add some more volume and hit a small PR again tommorow but not so much so fast, not trying to ramp up too soon. In the next 2 or maybe 3 weeks gonna add some bands for a week or 2 and go for a PR of 430-440 for 3. Which the most ive offically done is the 430 but for 2 and it was quite easy. Which means after hitting something for another PR for a 3 set i need to work on some singles and go ahead and get 455 outta the way which i know i can do as of now. But it is a nice milestone and the last one to 500, but no more mental barriers which have been an issue in the past but no more i say. So work on singles soon and add the boards back in as assistance after the bands in a few weeks. But not try and kill myself with them.

    And for the squat and deadlift. I believe i will be able to squat and pull fully within 2 weeks at the most. And go ahead and smash a 500 squat and work from there. And also get this 600 dead out the way which shoulda been done long ago. But it will fall quickly. Once i fully figure out what works best for my squat and dead and put the same effort into them as my bench much bigger things to come. Since ive never squatted more than 2-3 months straight id say. But time to quit fuckin round with them because i know they will also help my bench tremendously. Just some notes for myself and to help stay on track, which nothing is set in stone.

    Also in the last 1.5-2 months ive been killing the cardio and ive lost 3-4 inches off my waist at 325. i just checked, but im still 325 so.....fuck it, still leanin out thou

  23. #22
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    5-20-13

    Bench
    135-14
    135-3
    225-10
    315-5
    405-3
    405-4
    420-1

    Close-grip, pinky on rings with short light bands
    45-8
    135-5
    225-3
    245-3 PR
    275-1 PR

    few sets of dumbells for 20-30 with 45s and 50s


    This was all trash, or more like felt like trash. My very upper outter pecs have been tight for the last 3 weeks or so and now they are killing me. Feels like a slight strain or so. Tried to get some blood in there but everything hurt from 225 up. Probably need more warm-ups but i think i am going to move my grip in. As ive noticed over time seems like 99% of the biggest raw benchers have a somewhat close or real close grip. Last time i used the bands i barley hit 245 or 250 for a hard single and tonite i coulda hit 315 or better but the shit hurt like hell. Hard staying tight also with my back still weakened on me. But the weights felt light just moved like shit but the banded ones moved fast as hell.

    Also cardio for today

    1.5 miles this mornin on empty stomac

    330 am

    1.5 miles

    Low incline dumbells
    25s-50

    1 mile

    Low incline dumbells
    25s-50

    1 miles for a total of 5 miles today, did the light dumbells to help get some blood in the ole pecs and burn a few extra calories while i was at it i figure.
    Last edited by DLK; 05-21-2013 at 03:08 AM.

  24. #23
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    5-21-13

    Squats
    135-5
    135-6
    135-6
    135-5

    Front squats
    135-3
    135-3

    Leg press
    300-10
    480-10
    560-10
    740-10
    920-5
    1200- few reps, idr

    bout 6 sets of calves on leg press to bout 800 or so

    wide grip pulldowns
    face-pulls
    close grip machine pulldowns
    chest supported wide rows
    leg ext.
    back ext. machine throughout day
    buncha different curls

    10 mins on treadmill on highest incline
    bout 45 mins pool time


    2 miles cardio this morning empty stomac

    then after workout

    1.3 miles

    double dumbell row
    50s-20

    1.2 miles

    double dumbell row
    50s-20
    curls
    25s-20

    .5 miles

    curls
    25s-25


    Not much hard shit but alot of work.
    Last edited by DLK; 05-24-2013 at 03:24 AM.

  25. #24
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    5-22-13

    Cardio on empty stomac this morning

    2.5 miles so far, more to come

    and more and more cardio blah blah
    Last edited by DLK; 05-23-2013 at 09:08 PM.

  26. #25
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    5-23-13

    Incline hammer plate loaded
    1 plate-20
    2 plate-20
    3 plate-20
    4 plate-3

    Close-grip JM/Kazz press, hands inch inside the rings
    135-12
    185-12
    215-10
    245-8 PR tech, all PRs with closer grip

    Lying dumbell ext.
    45-12
    55-10 PR
    65-5 PR

    One arm shoulder press on cable
    80-12
    125-12

    cable flys one arm
    one arm pushdowns close and wide
    one arm reverse pushdown
    rolling ext. pushdown
    netural gripp pushdowns
    shoulder flys
    few back ext. on machine

    Bout 7 minutes cardio in the gym

    1.5 miles this morning empty stomac
    2 miles more so far after workout



    Pretty decent workout, wanted to try the JM/Kazz press with a closer grip but i really liked them better wider. Not to hard still but they do kill my tris, kissed the last one on my chin with 245 so comin all the way down. Chin or just above, sometimes lower. Try and hit different areas and different range of motions but all down there. Suprised too i did the 65s for a few on the dumbell, wasnt that heavy but i was spent on the extentions. No real pressing today which is what i think may work best for me now. Thats why only 3 reps with the 4 plates on incline.

    2.5 more miles bout 2 am

    Another 2 miles bout 6 am
    Last edited by DLK; 05-25-2013 at 08:20 AM.

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