General Discussion: FUK summer 2015 Six pack challenge = Ineff Challenge - Can you repeat his success


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Ju
Ju avatar

1267 posts since 5/9/09

11 Mar 2012 01:24
Might not be the case CV but your grip might be giving out early because your doing 8 reps, perhaps just try 1-3 reps with a higher weight and see if it's your grip or other muscles which give out first!
harrison
harrison avatar

1258 posts since 22/9/10

11 Mar 2012 01:26
ineff - that is serioiusly impressive. how long have you been working out for?
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

11 Mar 2012 01:30
Ju wrote: Might not be the case CV but your grip might be giving out early because your doing 8 reps, perhaps just try 1-3 reps with a higher weight and see if it's your grip or other muscles which give out first!

I want to work in the 8-10 rep range though. Plus I only 1RM on deadlift once or twice a year, it doesnt feel safe.
Ruben
Ruben avatar

10775 posts since 2/7/03

11 Mar 2012 07:46
@ CV I DL up to about 130kg and always do them when I train my back, and yeah it's my grip that fails. Actually haven't done them for a few weeks now as I am supersetting back chest and shoulders for a change. I am the same, just don't fancy straps.

I was 63/64kg (5"7) when I started and I am 76kg now.

Dodgy pic..


Bf should drop now as I have tweaked my diet and am cycling a lot (including to and from the gym). Will hopefully be in good shape for the summer.
CovOne
CovOne avatar

8652 posts since 17/8/04

11 Mar 2012 08:46
What you squatting/pressing?
Ruben
Ruben avatar

10775 posts since 2/7/03

11 Mar 2012 08:54
I squat up to around the 120 mark, can go further but don't. Am happy with my legs (strength and size).

I only bench up to about 60.
Ruben
Ruben avatar

10775 posts since 2/7/03

11 Mar 2012 08:56
.. also I train on my own in a quiet gym so really have no idea about weight (what other people lift) so don't actually take a huge amount of notice of what I'm loading up, I just go with what feels good.
CovOne
CovOne avatar

8652 posts since 17/8/04

11 Mar 2012 08:59
Ok cool, pretty much same bodyweight as you and I am working to them numbers - currently squat 5x100 deadlift 5 x 120 and bench 5 x 70. Shoulder pressing about 50 max.

Won't go much higher then them either due to training on my own. Have the safety bars in but still wouldn't be too comfortable taking to much more squatting. Always wary of my back on the dl despite form being good.
Crackajack
Crackajack avatar

7793 posts since 21/4/05

11 Mar 2012 12:12
Ruben wrote: .. also I train on my own in a quiet gym so really have no idea about weight (what other people lift) so don't actually take a huge amount of notice of what I'm loading up, I just go with what feels good.

No expert but I reckon you would benefit from keeping a training log, and know for sure your doing more 'work' every session/recognise when you have an off day. Obviously warming up with what is comfortable is very sensible but reckon it helps mentally to have a target on paper for that day as well.
MoB
MoB avatar

37041 posts since 31/8/04

11 Mar 2012 12:31
jesus rueben you're a beast, nicks deffo gone spank bank that picture.
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

11 Mar 2012 13:03
Yeah I do them on back day too. We're close to the same weight, think im about 5kg heavier. What do you mean supersetting back chest and shoulders? You work them on the same day?

Looking good btw!
Ruben
Ruben avatar

10775 posts since 2/7/03

11 Mar 2012 13:12
Yeah it's just a workout from Arnold The Education of a Body Builder Laughing out loud

Something along these lines..

Bench Press + Chin ups

Barbell incline press + wide grip barbell row

Dumbbell flyes + T bar rows

Press behind neck + lat raises

Bent over lat raises + barbell shrugs

(I had to adapt it a bit because of equipment.

Aim for 15 reps then immediately into the paired exercise, 5 sets of each and increas the weight every time. 45 seconds rest between each double set.

So bench a nice easy weight 15 times then straight into as many chins as poss, rest 45 seconds add weight and repeat.

Should take 1hr15mins for the whole lot. I've loved it this week, was bored of 8-10 reps then rest etc etc.
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

11 Mar 2012 13:19
Intredasting, I still do a 5 day split. Couldnt imagine working 3 large muscle groups in the same session. But if its good enough for the king.
takinglives
takinglives avatar

565 posts since 13/10/05

11 Mar 2012 13:27
Do you use chalk CV? Might be an idea if you're certain you don't want to use straps.

If you're looking to lose a bit of bodyfat Ruben, you could consider intermittent fasting. Here's a good summary of the different methods http://www.romanfitnesssystems.com/blog/intermittent-fasting-201/

The once a week 24 hour fast is the easiest to follow IMO
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

11 Mar 2012 13:34
I dont use chalk but im open to it so i might look into it thanks.
RickRude
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3758 posts since 13/1/12

11 Mar 2012 13:40
Ruben looking like a white Kimbo Ubercool and eent there is some amazing core you got.

Currently just coming off winter training - 2 on 1 off - no cv

My lifts have gone up from a good winter of strength and power focused training. Any true gym rat will know dependant on food intake and energy levels your lifts can change. I always aim for 10 - 12 reps, anything like 2 -4 reps i dont feel nada, just my ego getting bigger ( although i understand the benefits ).

Current stats are b= 125 x 12. Dl= 180 x 10. Squat= 180 x 10 ( can go heavier on all)
guffer
guffer avatar

8474 posts since 28/5/04

11 Mar 2012 14:14
^

that kilos? if so bench is awesome
Tronics
Tronics avatar

1598 posts since 21/9/06

11 Mar 2012 14:38
Ruben Ubercool
RickRude
RickRude avatar

3758 posts since 13/1/12

11 Mar 2012 15:17
Yeah kilos mate. Will post up vid later of me doing 100 for 20 reps
Commander_Venus
Commander_Venus avatar

8620 posts since 16/7/06

11 Mar 2012 15:20
At what bodyweight?