JP Fitness Forums - View Single Post - What happens when a scrawny nerd starts lifting heavy?

dislyxec · 02-22-2009, 01:16 PM

I'm currently in the middle of Maximum Strength and I've enjoyed reading through others' training logs for the same program, so I thought I'd contribute my log.

Background:
I am the stereotypical skinny computer nerd/geek. After I graduated college, I was age 22, 5'8, 125 lbs, primarily subsisting on chips, microwave dinners or canned soups. Physical activity meant moving the mouse and typing on a keyboard--oh--and working out my thumbs and trigger fingers on an xbox controller. My job after college paid (and still pays) for membership to a fitness center, so I started "doing the machines" a couple times a month, never recording any weights, oblivious to things like "sets" and "reps". After two years of random "doing the machines" coupled with learning how to cook using an oven and stovetop, I gained about 15 lbs to bring me to 140 lbs @age 24.

At this point, I learned about, read and started NROL, marking the first time I've touched a barbell in my life. There I was: the absolute newbie, failing a 15-rep set of 95# deadlifts after rep 11. After about a year of NROL, having experienced firsthand the Bulgarian Split-Squat 3x15/Step Up 3x15 superset (twice! Hypertrophy 1 *and* Strength 1) rite of passage, I gained about 10 lbs, bringing me to 150#. At this point, I could squat 235# and deadlift 300#.

Then, I took a few weeks off and picked up crossfit on/off for about four months, during which time I learned about Maximum Strength, but with end-of-year holidays upcoming, I didn't want to start without a relatively-clear four month block. So I decided to start Maximum Strength starting in the new year after the holiday vacation season. Ironically, I moved apartments before that time, thus actually having a real "Moving day" before starting the program.

So in the beginning of January 2009, I did my "packing day":

Age 26, 5'8, 149#
Broad Jump: 90 in.
Back Squat: 275# (didn't test box squats)
Bench Press: 175#
Deadlift: 335#
3RM Chin-up: BW+70# = 219#

Present Day:
I'm currently starting the third week of phase 2. I do not do all of the dynamic warm-up each session, typically choosing to skip the broomstick pec mobilization (equipment), seated 90/90 (don't understand or feel anything--I repeat the cradle walks instead) and X-band walks (equipment), and occasionally skipping others. I also did normal squats instead of box squats in phase 1, and totally skipped 1 session--phase 1 week 3 day 4 (wrists were feeling really bad). Other than those, I've followed the written program almost exactly. On the off-days, I skip the "energy workouts" since I'm categorized "ecto" and usually do one or two sets of pullups of varying grips mostly because I've always been good at and liked pullups. My main critique of this program is that it really lacks in vertical pulling movements.

My aim is to get stronger. Getting bigger is fine, but not a goal. My calorie intake probably isn't conducive to gaining much size, and I don't like the bloated feeling of stuffing myself, and have a really strong satiety response to eating. As for nutrition, I'm currently pretty good at eating minimally processed foods, and that includes taking no supplements (not even protein). I'm also experimenting with Intermittent Fasting, although very intermittently--twice a month.

Future:
My goals for the year 2009 are:

Able to touch the basketball rim (Standing reach = 86"--which means my running vertical would need to be 34". I feel like I'm within 6 inches currently)
Back Squat: 2xBW (300# at my current weight)
Deadlift: 2.5xBW (375# at my current weight)
Overhead Press: 1xBW (currently 130# @150# BW --this one might be overly ambitious)
One-arm chin-up (I can currently do one-arm negatives in about 4 seconds)
One-arm push-up with feet shoulder width (I can do the one-arm with feet spread like a tripod currently)
Unassisted pistol (can currently do with 20# counter-weight)

Who knows how many of those I can achieve on "Moving day"? Even if I don't achieve any of those, I'll still have 7.5 months in the rest of 2009 to achieve those goals. They're kinda ambitious, but given my relative newness to weight training, I feel like I should be able to milk the "beginner" progress period as much as possible. I'm also saving protein and fish oil supplements and better peri-workout nutrition as my aces-up-my-sleeve in case I get stuck.

02-22-2009, 01:16 PM	#1 (permalink)
dislyxec Senior Member Join Date: Feb 2009 Location: Redmond, WA Posts: 101	What happens when a scrawny nerd starts lifting heavy? I'm currently in the middle of Maximum Strength and I've enjoyed reading through others' training logs for the same program, so I thought I'd contribute my log. Background: I am the stereotypical skinny computer nerd/geek. After I graduated college, I was age 22, 5'8, 125 lbs, primarily subsisting on chips, microwave dinners or canned soups. Physical activity meant moving the mouse and typing on a keyboard--oh--and working out my thumbs and trigger fingers on an xbox controller. My job after college paid (and still pays) for membership to a fitness center, so I started "doing the machines" a couple times a month, never recording any weights, oblivious to things like "sets" and "reps". After two years of random "doing the machines" coupled with learning how to cook using an oven and stovetop, I gained about 15 lbs to bring me to 140 lbs @age 24. At this point, I learned about, read and started NROL, marking the first time I've touched a barbell in my life. There I was: the absolute newbie, failing a 15-rep set of 95# deadlifts after rep 11. After about a year of NROL, having experienced firsthand the Bulgarian Split-Squat 3x15/Step Up 3x15 superset (twice! Hypertrophy 1 *and* Strength 1) rite of passage, I gained about 10 lbs, bringing me to 150#. At this point, I could squat 235# and deadlift 300#. Then, I took a few weeks off and picked up crossfit on/off for about four months, during which time I learned about Maximum Strength, but with end-of-year holidays upcoming, I didn't want to start without a relatively-clear four month block. So I decided to start Maximum Strength starting in the new year after the holiday vacation season. Ironically, I moved apartments before that time, thus actually having a real "Moving day" before starting the program. So in the beginning of January 2009, I did my "packing day": Age 26, 5'8, 149# Broad Jump: 90 in. Back Squat: 275# (didn't test box squats) Bench Press: 175# Deadlift: 335# 3RM Chin-up: BW+70# = 219# Present Day: I'm currently starting the third week of phase 2. I do not do all of the dynamic warm-up each session, typically choosing to skip the broomstick pec mobilization (equipment), seated 90/90 (don't understand or feel anything--I repeat the cradle walks instead) and X-band walks (equipment), and occasionally skipping others. I also did normal squats instead of box squats in phase 1, and totally skipped 1 session--phase 1 week 3 day 4 (wrists were feeling really bad). Other than those, I've followed the written program almost exactly. On the off-days, I skip the "energy workouts" since I'm categorized "ecto" and usually do one or two sets of pullups of varying grips mostly because I've always been good at and liked pullups. My main critique of this program is that it really lacks in vertical pulling movements. My aim is to get stronger. Getting bigger is fine, but not a goal. My calorie intake probably isn't conducive to gaining much size, and I don't like the bloated feeling of stuffing myself, and have a really strong satiety response to eating. As for nutrition, I'm currently pretty good at eating minimally processed foods, and that includes taking no supplements (not even protein). I'm also experimenting with Intermittent Fasting, although very intermittently--twice a month. Future: My goals for the year 2009 are: Able to touch the basketball rim (Standing reach = 86"--which means my running vertical would need to be 34". I feel like I'm within 6 inches currently) Back Squat: 2xBW (300# at my current weight) Deadlift: 2.5xBW (375# at my current weight) Overhead Press: 1xBW (currently 130# @150# BW --this one might be overly ambitious) One-arm chin-up (I can currently do one-arm negatives in about 4 seconds) One-arm push-up with feet shoulder width (I can do the one-arm with feet spread like a tripod currently) Unassisted pistol (can currently do with 20# counter-weight) Who knows how many of those I can achieve on "Moving day"? Even if I don't achieve any of those, I'll still have 7.5 months in the rest of 2009 to achieve those goals. They're kinda ambitious, but given my relative newness to weight training, I feel like I should be able to milk the "beginner" progress period as much as possible. I'm also saving protein and fish oil supplements and better peri-workout nutrition as my aces-up-my-sleeve in case I get stuck.