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


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mAK
mAK avatar

477 posts since 28/4/13

24 Apr 2015 09:50
benching without a spotter is fucking horrible……iv gone from training with a partner for years to training by myself the last 18months and its proper shit….plateau central
Kadafi39
Kadafi39 avatar

1695 posts since 30/10/09

24 Apr 2015 09:52
trailofdavid wrote: Thanks Cov. Pretty happy with my tricep strength and back has been coming along nicely, but might look to fit in some more upper back work on pull day - currently do barbell rows and lat pulldown

Think its probably my form and things like making sure my elbows are tucked in & engaging all the supporting muscles

As skream said OHP, lots of weighted dips, go as heavy as you can and train 3-5 reps. Change form bb row to db rows for a little while too and really concentrate on time under tension and contracting the muscle fully.
Kadafi39
Kadafi39 avatar

1695 posts since 30/10/09

24 Apr 2015 09:53
mAK wrote: benching without a spotter is fucking horrible……iv gone from training with a partner for years to training by myself the last 18months and its proper shit….plateau central

Just bench in a power cage? I prefer that to having a spotter hovering above my head while im lifting too.
ShaneB
ShaneB avatar

908 posts since 28/11/10

24 Apr 2015 10:22
I bench in a power cage, much better.

There does come a point with both presses when increases are very, very slow, like 2.5kg per 4 or even 8 weeks. It's just one of those things. You might have a mechanical advantage (short arms) or disadvantage (long arms), which plays a role.

How many reps are you doing? Might need to change the programming - going from 5x5, to 3x3 to even 1 rep maxes on a four weekly protocol.
mAK
mAK avatar

477 posts since 28/4/13

posted 24 Apr 2015 11:03, edited 24 Apr 2015 11:03
its more the advantage of lifting with a spotter putting as little as a couple of fingers on the bar to help you push through weights and reps you cant do by yourself i find

have tried a lot of different things….

5x5, 10-12x3, drop sets, machines/free weights, changing routine

chest day and specifically bench easily my most hated workout, ended up doing my rotator cuff at the end of last year trying to overdo it to push through, and now having recently dislocated my shoulder (unrelated) as well Sick!
jaydeesafe
jaydeesafe avatar

691 posts since 16/3/12

24 Apr 2015 11:33
have you tried a narrower grip (not close grip) on bench if its giving your shoulder jip? moves the focus from your shoulders to tris, youll be able to lift a little more too.
nothingelseworked
nothingelseworked avatar

3548 posts since 21/2/10

24 Apr 2015 12:01
DB or BB floor presses for isolating tris without putting pressure on shoulders.
BennyB
BennyB avatar

660 posts since 17/12/03

24 Apr 2015 12:13
BB Bench isn't necessarily the best for developing chest. Db can be better if you have no spotter. Trained with Tony Mount who is a NaBBa pro at the weekend and he hasn't benched a barbell for 3 years plus.
ShaneB
ShaneB avatar

908 posts since 28/11/10

24 Apr 2015 12:23
^^^^^

You're probably right in many respects; it's just easier doing barbell work. You gonna build a decent chest with either; to build an outstanding chest you'll have to mix it up - but leave that to the pros. You can get a decent 'beach body chest' just by doing bench press.
maximus
maximus avatar

1724 posts since 13/7/06

24 Apr 2015 12:32
just my opinion no beef intended! As long as you're happy and progressing in whatever you're doing then fair play, some people do fuck all
mAK
mAK avatar

477 posts since 28/4/13

24 Apr 2015 12:53
yea i generally tend to stay away from the bar all together and just stick to the DB, was mainly due to my rotator being far more aggravated on the bar which is common

but as mentioned mixing it up is obviously more beneficial

put up with the rotator for quite some time before getting it seen to so have tried pretty much everything

basically i just have a shit chest, dodgy shoulders and am weak as fuckLaughing out loud
Ruca
Ruca avatar

405 posts since 22/2/12

24 Apr 2015 20:10
mAK wrote: chest day and specifically bench easily my most hated workout, ended up doing my rotator cuff at the end of last year trying to overdo it to push through, and now having recently dislocated my shoulder (unrelated) as well Sick!

Could ask a gym bro to spot you on a set?

Also there's a good technique to bench which involves retracting the scapula almost engaging the back which assists with the bench I find it takes a lot of stress off the shoulders

Try a warm up with internal and external rotation shoulder exercises on the cables keep that joint lubed up.


bill
bill avatar

4930 posts since 5/8/09

24 Apr 2015 22:13
Any tips for controlling appetite? If I've got something in the house, I can't just have a couple or a small portion, I eat it all. Tonight I've eaten 3 x 1kg tubs of full fat yogurt with protein powder mixed in. That's ontop of the 1.5kg of yogurt I had for breakfast. That's over 4.5kg of yogurt alone in 1 day.
Nick.
Nick. avatar

3382 posts since 11/9/09

posted 24 Apr 2015 22:51, edited 24 Apr 2015 22:51
Laughing out loud Laughing out loud

I have the worst self control too, but you gotta do what you gotta do.


ShaneB
ShaneB avatar

908 posts since 28/11/10

25 Apr 2015 08:44


I've just had a break from a cut that was absolutely destroying me - it was a low carb diet, only 60g a day, been looking into them and didn't realise how shit they're generally regarded nowadays. Had no energy / motivation absolutely zero sex drive - fuckin' terrible.

I'm reverting to a moderate carb intake now of 150g as recommended it seems by most fitness / bodybuilders and see if that sorts it out.
Bennelli
Bennelli avatar

3461 posts since 25/5/11

25 Apr 2015 09:27
bill wrote: Any tips for controlling appetite?

Ditto, I ate a massive tub of ice cream in one sitting as well as two pizzas…
I only do that x2 a month now, I usually eat dried fruit and make smoothies if I need something sweet.

Just don't have anything in the house you can scoff!

RE Chest

Never really seen a powerlifter with a pigeon chest, so I took my form from them (minus the massive back arch), I always knew the scapula thing as bedding in - well worth watching that vid for the newbs.
morning mist
morning mist avatar

3307 posts since 29/5/05

25 Apr 2015 09:51
bill wrote: Any tips for controlling appetite?

lots of caffeine and boiled eggs spread out during the day, worked for me Smiling
87
87 avatar

3357 posts since 21/6/08

posted 25 Apr 2015 09:53, edited 25 Apr 2015 09:53
bill wrote: Any tips for controlling appetite? If I've got something in the house, I can't just have a couple or a small portion, I eat it all. Tonight I've eaten 3 x 1kg tubs of full fat yogurt with protein powder mixed in. That's ontop of the 1.5kg of yogurt I had for breakfast. That's over 4.5kg of yogurt alone in 1 day.

Discipline. If you can't resist eating that much yogurt, start by not having that much yogurt available to you. I'm the same if there is treats available.

Some experiences with fasting have improved my self control and probably affected my appetite. Eating large main meals and taking my time to chew leaves me feeling satisfied and helps curb hunger throughout the day.

Two foods that always fill me up for hours afterwards are eggs and porridge. Although 1 kg of yogurt satisfies me for a long time and you ate 4 kg! Laughing out loud

SusPet
SusPet avatar

278 posts since 18/11/12

posted 25 Apr 2015 12:53, edited 25 Apr 2015 12:53
bill wrote: Any tips for controlling appetite? If I've got something in the house, I can't just have a couple or a small portion, I eat it all. Tonight I've eaten 3 x 1kg tubs of full fat yogurt with protein powder mixed in. That's ontop of the 1.5kg of yogurt I had for breakfast. That's over 4.5kg of yogurt alone in 1 day.

L-Glutamine has always sorted out my cravings for sugar/sweet stuff. Hella cheap as well, roughly fiver for about a months worth (500-800mg/day) and you might not need it after that as your body adjusts to the changed diet. Pills over the powder from my experience too, but guess thats preference, you can just chuck it into any one of your shakes a day.
bill
bill avatar

4930 posts since 5/8/09

25 Apr 2015 13:08
I take L-glutamine. I mix it in with the yogurt and protein powder.