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DSSG
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Join date: May 2012
Location: Delaware, USA
Posts: 2067

magick wrote:
DSSG wrote:
Op, I eat 1550 calories before I get to my lunch. By lunch it gets up to 2300. Then from the pre/post workout carbs/protein it is up to 3300. Then I eat my dinner which brings it up to 3750. Then before bed I eat some milk/cheese/nuts/nut butter that brings it up to 4400. My weight is in the 158-160 pound range, and all of my calories come from "clean food".

I request that you eat more than an anorexic cheer leader.


May I ask what your training looks like?

Conjugate method (westside barbell method) two days dynamic effort, two days max effort. One of each for upper/lower. I have one day of conditioning a week at the minimum (sprints) most of the time it is two days of the week. I have only one day that is a true rest day.

After my main movements I train a supplemental lift. For example I could do some good mornings after my main work on DE then finish the day of with some back, and abs. On max effort upper day I have been finding a lot of benefit in doing high rep (10-15) dumbbell pressing. Floor presses neutral, Db bench neutral/pronated, constant tension, ect. Just do a variation, and try to beat my old numbers.


As of late I have also been doing overhead variations on DE upper day after my dynamic effort benching. For squatting/benching/deadlifting I have recently started experimenting with bands for the dynamic effort work.


P.s My stats are 225X1 1 second pause bench press, and 360X1 conventional deadlift both done at around 158 lbs body weight, and 15 years old. I have no up to date numbers for my squat, but will be working up to a max set of two tomorrow.

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Gambit_Lost
Level 3

Join date: Jul 2006
Location: Japan
Posts: 3946

DSSG wrote:

P.s My stats are 225X1 1 second pause bench press, and 360X1 conventional deadlift both done at around 158 lbs body weight, and 15 years old. I have no up to date numbers for my squat, but will be working up to a max set of two tomorrow.


Great work. Amazing work for someone so young.

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flipcollar
Level 5

Join date: Feb 2010
Location: Texas, USA
Posts: 2672

Gambit_Lost wrote:
DSSG wrote:

P.s My stats are 225X1 1 second pause bench press, and 360X1 conventional deadlift both done at around 158 lbs body weight, and 15 years old. I have no up to date numbers for my squat, but will be working up to a max set of two tomorrow.


Great work. Amazing work for someone so young.



I remember the first time I stepped in a gym. I was 18, and got pinned by an empty bar on the incline bench. Not exaggerating.

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DSSG
Level

Join date: May 2012
Location: Delaware, USA
Posts: 2067

Gambit_Lost wrote:
DSSG wrote:

P.s My stats are 225X1 1 second pause bench press, and 360X1 conventional deadlift both done at around 158 lbs body weight, and 15 years old. I have no up to date numbers for my squat, but will be working up to a max set of two tomorrow.


Great work. Amazing work for someone so young.

Thanks for the compliment. I'm trying to get a 405+ pound deadlift before I turn 16 this fall. :)

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sharkOnesie
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Join date: Mar 2013
Location:
Posts: 195

out of interest guys how weak/strong is a 3 rep max of 110kg for a 78kg male and a 120kg 1 rep max at same weight? I followed defrancos advise of no straps to improve grip strength and my grip goes at those numbers on max effort day, under over mixed grip no straps.

Also yes I am aware the 15 year old is stronger than me one post above. No need to point this out lol

edit*

also is it worth setting goals for the max effort days? and if so long term or short term ones?

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sharkOnesie
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Join date: Mar 2013
Location:
Posts: 195

flipcollar wrote:
Gambit_Lost wrote:
DSSG wrote:

P.s My stats are 225X1 1 second pause bench press, and 360X1 conventional deadlift both done at around 158 lbs body weight, and 15 years old. I have no up to date numbers for my squat, but will be working up to a max set of two tomorrow.


Great work. Amazing work for someone so young.



I remember the first time I stepped in a gym. I was 18, and got pinned by an empty bar on the incline bench. Not exaggerating.


Ha I had a similar experience.

I tried to bench 8kg dumbbells and fell off the bench like the biggest moron in the world. I then loaded up 100kg on the squat, went down about an inch a couple of times and then after about 20 minutes rest added another 20kg and did the same.

I probably did curls in the rack, or as they should of been called, dumbbell spine curvatures

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sharkOnesie
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Join date: Mar 2013
Location:
Posts: 195

By the way just to clarify on my i'm finding it hard to eat calories bit. Let me expand. I have problewms with food allergies and digestive problems that can really fuck with me. Most of my diet really has to be fruit. I only ever really feel ok if I am strict with it. I feel the most healthy when I only consume fresh fish and fruit/green veg.

That becomes a real problem when on a budget and te fact fruit and fish are so low calorie does not help.

I have tried eating in a bodybuilder way but my body shits the bed on me and decides to smash my stomach into surrender.

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238
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Join date: Dec 2012
Location:
Posts: 279

sharkOnesie wrote:
out of interest guys how weak/strong is a 3 rep max of 110kg for a 78kg male and a 120kg 1 rep max at same weight? I followed defrancos advise of no straps to improve grip strength and my grip goes at those numbers on max effort day, under over mixed grip no straps.

Also yes I am aware the 15 year old is stronger than me one post above. No need to point this out lol


Ok for a beginner. If you keep following a good program and eat well you should see those numbers rise very quickly. My personal experience was that after 4 months my 1 RM went from 120 kg at 72 kg to 160 kg at 76 kg. Part of that would be learning good technique, but I expect there'd be some kind of strength gain as well.

Edit: Just saw you posted about your diet before I hit submit. Given your allergies, to supplement your protein intake try looking for rice protein. I'm pretty sure it's not as good as whey but I'm allergic to milk and soy, and egg protein tastes like ass. Given your situation it might be worth a look.

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flipcollar
Level 5

Join date: Feb 2010
Location: Texas, USA
Posts: 2672

sharkOnesie wrote:
out of interest guys how weak/strong is a 3 rep max of 110kg for a 78kg male and a 120kg 1 rep max at same weight? I followed defrancos advise of no straps to improve grip strength and my grip goes at those numbers on max effort day, under over mixed grip no straps.

Also yes I am aware the 15 year old is stronger than me one post above. No need to point this out lol

edit*

also is it worth setting goals for the max effort days? and if so long term or short term ones?


goals are always worth setting. Both long term and short term.

How old are you, and how long have you been training? (forgive me if you've posted this info, I couldn't find it).

Generally speaking, for a completely untrained healthy adult male, 110kg is a reasonable 1rm, at your weight. I've actually never found a healthy adult male who couldn't pull 100kg in their first session of deadlifting. I would expect most serious trainees to be able to deadlift 140kg within the first month or two of lifting.

It sounds like you may not be the healthiest dude on the planet, so maybe this doesn't apply to you.

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