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.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, Feb 22, 2009
Weight: 150-151 lbs
(I copied Mahler's format mostly, hope he doesn't mind)
Phase II - Week 3 (Week 7 overall) WORKOUT A: LOWER BODY
Weight x Reps
A - FRONT SQUAT (4x1) x 6 (done in clusters of mini-sets)
185 x 4 (10 sec. between mini-sets)
195 x 4 (10 sec. between mini-sets)
195 x 4 (10 sec. between mini-sets)
200 x 4 (10 sec. between mini-sets)
200 x 4 (10 sec. between mini-sets)
205 x 4 (10 sec. between mini-sets)
B - DUMBBELL STEP-UP 4x8
60 x 8(each leg) (30 each hand)
60 x 8(each leg) (30 each hand)
60 x 8(each leg) (30 each hand)
60 x 8(each leg) (30 each hand)
C1 - BARBELL ROLLOUT 3x10
65 x 10
65 x 10
wheel x 10
C2 - NATURAL GLUTE-HAM RAISE 3x8
BW x 8
BW x 8
BW x 8
D - SINGLE-LEG SQUAT TO BOX 2x10
BW x 10 (each leg) to middle of decline bench
BW+5# counterweight x 10 (each leg) to slightly lower than middle of decline bench
Notes:
I think I spent half an hour foam rolling today. It's just too easy to zone out and go back and forth while watching the basketball game on TV.
I tried to practice the crossover grip but with just the bar, it hurts my shoulders and I feel incredibly instable. So, back to clean grip it is, despite the wrist pain. The good news is that left wrist had almost no discomfort and right wrist is feeling better. The better news is next week has no front squats .
Started the DB step-ups with 30 in each hand telling myself I'd increase the weight on subsequent sets. After one set, I remembered how hard they were.
Tried the barbell rollout with an actual barbell for the first time this week (had been doing ab wheel rollouts, prior). I feel it more in the arms though instead of the abs with that variation. So I switched back to ab wheel for the last set.
I still suck at the glute-ham raise. I'm guessing I lower myself to about 80 or 75 degrees (from the ground) before dropping to the floor and doing a kneeling explosive push-up. Despite that, I can still feel the hamstrings complaining.
Pistols! My balance is still not there. Doing a lot of "thud and push". The counterweight helps me get a little lower and gives me more of a "tap and go" control. I thought I'd just mix that in and hope it doesn't hurt.
I don't know how many you will achieve, but your current level of fitness seems to make many of those possible. I hit a few PRs on the program and was 59 at the time, so a young guy like you should have no problem.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
I tried to practice the crossover grip but with just the bar, it hurts my shoulders and I feel incredibly instable. So, back to clean grip it is, despite the wrist pain. The good news is that left wrist had almost no discomfort and right wrist is feeling better. The better news is next week has no front squats .
I'm always going back and forth with these two grips as well because they both hurt and I can't decide which one hurts less. Mostly I revert back to clean grip. Actually, I think the pain is not as bad as it was initially. Maximum Strength is next on my list so I'll be watching you.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, Feb 24, 2009
Weight: 152-153 lbs
Phase II - Week 3 (Week 7 overall) WORKOUT B: UPPER BODY
Weight x Reps
A1 - INCLINE BARBELL BENCH (4x1) x 6 (done in clusters of mini-sets)
145 x 4 (10 sec. between mini-sets)
140 x 4 (10 sec. between mini-sets)
140 x 4 (10 sec. between mini-sets)
140 x 4 (10 sec. between mini-sets)
140 x 4 (10 sec. between mini-sets)
140 x 4 (10 sec. between mini-sets)
A2 - WEIGHTED PULLUP (4x2) x 6
BW+25 x (4x2) (10 sec. between mini-sets of 2)
BW+30 x (4x2) (10 sec. between mini-sets of 2)
BW+35 x (4x2) (10 sec. between mini-sets of 2)
BW+35 x (4x2) (10 sec. between mini-sets of 2)
BW+35 x (4x2) (10 sec. between mini-sets of 2)
BW+35 x (4x2) (10 sec. between mini-sets of 2)
B1 - DB BENCH 3x8
110 x 8 (55 each hand)
110 x 8 (55 each hand)
120 x 8 (60 each hand)
B2 - HEAD-SUPPORTED DB ROW 3x8
110 x 8 (55 each hand)
110 x 8 (55 each hand)
110 x 8 (55 each hand)
C1 - CABLE BACKHAND 3x12
17.5 x 12
20 x 12
17.5 x 12
C2 - ZOTTMAN CURL 3x10
40 x 10 (20 each hand)
40 x 10 (20 each hand)
40 x 10 (20 each hand)
Notes:
Yikes, that workout was long and hard (that's what she said! ).
I probably should have warmed up more on the incline bench because the 3rd and 4th sets felt fairly easy. By the 6th set, fatigue had set in though, so that was about the right weight at the end.
DB bench felt surprisingly easy. I guess I'm getting stronger! The downside of getting stronger is I'm using weights that are too light :P
Head supported DB row I keep worrying about form--is my ROM enough? Back neutral?
Lowering the weight on the curls is not easy. I probably could go up in weight if I just flopped down, but I figured I'd keep the weight down and control the negative.
Hey there! Good to see you started a training log over here. I just got mine going here a few weeks ago and I think it's great!
I'm with you on the front squat grip - as we discussed over in the max. strength thread. I've used the crossover on occasion but still prefer the clean grip. Now that I think about it though - I did actually use the crossover when doing the barbell reverse lunges with front squat grip in Phase 4. OMG do those suck!!!
Keep up the good work - numbers are looking great!
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, Feb 25, 2009
Weight: 152ish lbs
Phase II - Week 3 (Week 7 overall) WORKOUT C: LOWER BODY
Weight x Reps
A - BROAD JUMP 6x5
B - SLIGHTLY ELEVATED DEADLIFT 5x5 (45# plate-width elevation)
285 x 5
295 x 5
295 x 5
295 x 5
295 x 3,2
C - REVERSE LUNGE 4x6
90 x 6 (each leg)(45# in each hand)
90 x 6 (each leg)(45# in each hand)
100 x 6 (each leg)(50# in each hand)
100 x 6 (each leg)(50# in each hand)
D - PALLOF PRESS 3x10
22.5 x 10 (each side)
25 x 10 (each side)
25 x 10 (each side)
Notes:
Favorite session of the week for phase 2. Jumping around in the gym is fun, and everybody else in the gym questions my sanity
I didn't measure the jumps but they're about one foot length short of 3 carpet tiles long. I think each tile is about 3 feet and my foot is about 9 inches, so about 99 inch jumps, which is more than packing day, but less than last week. Hmm. I think my estimation skills are off.
I took a short breather (~5 secs) on the last set of deadlifts.
Reverse lunges were much easier this week compared to previous two weeks, probably because I did them in front of the mirror today so I got visual feedback to help maintain balance.
Pallof presses are my new favorite core movement. Looks so easy, yet burns all over.
Phew! very high volume week almost over. One more session, and then deload week!
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, Feb 27, 2009
Weight: 153-154 lbs
Phase II - Week 3 (Week 7 overall) WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH 10x3 (30-45 sec rest between sets)
6 sets: 95 x 3
4 sets: 105 x 3
B1 - CLOSE GRIP BENCH 5x5
135 x 5
145 x 5
145 x 5
150 x 5
150 x 5
B2 - CHEST SUPPORTED ROW 5x5
90 x 5
90 x 5
95 x 5
95 x 5
95 x 5
C1 - INVERTED ROW 3x10 (feet elevated on swiss ball)
C2 - SCAPULAR PUSHUP 3x15
Notes:
Whoo, done with very high volume week. I'm soooo ready for de-load Somehow I gained 3-ish pounds this week after gaining like 2 pounds the first 6 weeks. I don't know how that happened. I'm guessing it's just day-to-day variation.
Speed bench feels real easy despite me using more than 50% of my 1RM... when I tested 1RM on packing day it was 175, but last week on the 2x3 heavy i did 175 x 3 twice.
For some reason, scap push ups are a lot easier in the workout than during warmups.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Saturday, Feb 28, 2009
Technique Practice/Low Intensity Exercise
Normal foam rolling + warmup
Snatch Grip Deadlift
65#, 12 reps
Walking Lunge
12 steps (each leg)
DB suitcase deadlift
25#, 12 reps (each hand)
Barbell Floor Press
45#, 12 reps
Chin Ups
12 reps
Cable Push-Ups, feet elevated
8 reps
Box Jumps
15 reps
Decided to practice some phase 3 exercises so I wouldn't be doing them for the first time next week.
I saw somebody else in the gym doing cable push-ups, so I decided to try them out--they're harder than they look! Definitely harder than bosu push-ups.
I just realized you had a log here, lots of people doing this program which is cool. I too was a skinny computer geek at one point (6' 155lb), still a computer geek but not as skinny anymore.
I have always used the cross grip style for front squats, I took a while to be able to use any significant kind of weight, but I prefer it now. I just can't get the damn flexibility in my wrists to feel comfortable with heavy weights. When I use the gross grip I really jam the bar against my neck and take a deep breath, its a little rough on the shoulders but I like it.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, Mar 1, 2009
Weight: 152 lbs
Phase II - Week 4 (Week 8 overall) WORKOUT A: LOWER BODY
Weight x Reps
A - FRONT SQUAT (omit) B - DUMBBELL STEP-UP 2x6
80 x 6(each leg) (40 each hand)
80 x 6(each leg) (40 each hand)
C1 - BARBELL ROLLOUT 2x10
65 x 10
65 x 10
C2 - NATURAL GLUTE-HAM RAISE 2x8
BW x 8
BW x 8
D - SINGLE-LEG SQUAT TO BOX 2x10
BW x 10 (each leg) to middle of decline bench
BW x 10 (each leg) to middle of decline bench
Notes:
Deload week!
It's kinda weird when the warmup takes twice as long as the actual workout.
I have no clue what (easy) means in the book. Does it mean to pick lighter weights? I thought the point of de-load weeks was for decreased volume, not necessarily decreased intensity. So, I picked dumbbell weights more than prior weeks for the step-ups, but they felt easy anyway because I didn't have to do front squats before them.
When it says (easy) next to the exercise, I picked a lighter weight than previous weeks...but if I remember right it doesn't say (easy) all that often. Usually I will use the same weight (maybe a little more), but with fewer sets obviously.
When it says (easy) next to the exercise, I picked a lighter weight than previous weeks...but if I remember right it doesn't say (easy) all that often. Usually I will use the same weight (maybe a little more), but with fewer sets obviously.
Yeah, Tuesday (Workout B) has 3 exercises listed as (easy). I've only seen your log and Mahler's as having listed Phase 2... He decided to increase the weight, you picked a lighter weight.
I guess I'll just make a game-time decision.
MAXIMUM STRENGTH By Eric Cressey (following the program with about 95% fidelity)
Tuesday, Mar 3, 2009
Weight: 153 lbs
Phase II - Week 4 (Week 8 overall) WORKOUT B: UPPER BODY
Weight x Reps
A1 - INCLINE BARBELL BENCH (omit)
A2 - WEIGHTED PULLUP 3x5
BW+45 x 5
BW+45 x 5
BW+45 x 5
B1 - DB BENCH 2x6
120 x 6 (60 each hand)
130 x 6 (65 each hand)
B2 - HEAD-SUPPORTED DB ROW 2x6 120 x 6 (60 each hand)
120 x 6 (60 each hand)
C1 - CABLE BACKHAND 3x12 17.5 x 12
17.5 x 12
17.5 x 12
C2 - ZOTTMAN CURL 2x10 40 x 10 (20 each hand)
45 x 10 (22.5 each hand)
Notes:
OK today's supposed to have lots of (easy)s but I decided to increase the weights anyway.
The pullups and rows were about right, but the dumbbell bench press felt really light despite increasing by another 5 lbs in each hand.
Remember de-loads are there for a reason, you are supposed to be taking it easy this week. I had a couple of really bad workouts during my de-load weeks, but I tried not to get too down on myself and realize it was basically a rest week.
I think I might function better with a rest week rather than a deload week. If I'm in the gym, I want to be increasing numbers, and not decreasing numbers :P
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, March 6, 2009
Weight: 151-152 lbs
Phase II - Week 4 (Week 8 overall) WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH 5x3, then 1 RM test
4 sets: 105 x 3 (speed bench)
1 set: 115 x 3 (speed bench)
165 x 3 (heavy warmup for 1RM test)
185 x 1 (+10 over packing day)
205 x 1 (+30 over packing day)
215 x failed--not very close
B1 - CLOSE GRIP BENCH 2x5
145 x 5
155 x 5
B2 - CHEST SUPPORTED ROW 2x5
90 x 5
95 x 5
C1 - INVERTED ROW 3x10 (feet elevated)
C2 - SCAPULAR PUSHUP 3x15
Notes:
So, I did this workout fasted because I was getting bloodwork done for a routine cholesterol/glucose screen thing that they made available for free to us at work. So, why not. They have these little analyzers that can give results in like 5 minutes or so. So after drawing blood, they do some other tests like blood pressure and bodyfat and BMI while waiting the 5 minutes.
I already know the bodyfat thing is not accurate at all since it's a little handheld bioelectrical impedance thing, but my number came back 7.7%. They actually have a "recommended body fat levels" box that says Men 20-39 should have 8-20% body fat. So, according to their test, my bodyfat is too low, so the nurse wonders if I eat enough fat (because, obviously, eating fat makes the body fat). I explain that I eat lots of fat, lots of protein, lots of carbs lots of fiber, but generally eat very clean--lots of meat, fish, fruits, vegetables, nuts etc... Then, the blood tests come back, and I've got high cholesterol. So, now she's telling me that I eat too much fat. Eh. Cholesterol--all it's good for is selling people drugs.
The number I'm actually concerned about is my fasting glucose has gone from 82 -> 101. Not sure how accurate their tests are, but this doesn't sound good to me, and came as a complete surprise. I rarely eat processed carbs (naturally averse to sugar), but I'll eat a decent share of brown rice, white rice, oatmeal and potatoes, although definitely far fewer carbs than I did the last time my glucose was checked. So I'm confused how this number went up.
Onto the workout: Sweet. Two months of Maximum Strength done, and I've gained 30 lbs on my bench press. And yet, I'm still too shy? overconfident? stupid? boneheaded? to ask for a spot on the bench, so I failed the 215 and rolled it onto my thighs and then onto the floor.
I kinda wanted to test my 3RM chins too, but I decided to do the rest of the workout instead.
Nice job on the bench PR. Hey, if its a shy thing when you think about asking for a spot, or if you feel bad about asking for a spot with only 215, don't think that. Seriously...nobody will think bad about you for only going for 215 or 200 or whatever. I'm not sure if you have many "bigger" guys where you lift, but I have noticed that the really big strong guys are the nicest most helpful guys in the gym. Ask for a spot, and get a lift off on those 1RM attempts.
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Friday, March 6, 2009
Weight: 151-152 lbs
Phase II - Week 4 (Week 8 overall) WORKOUT D: UPPER BODY
Weight x Reps
A - SPEED BENCH 5x3, then 1 RM test
4 sets: 105 x 3 (speed bench)
1 set: 115 x 3 (speed bench)
165 x 3 (heavy warmup for 1RM test)
185 x 1 (+10 over packing day)
205 x 1 (+30 over packing day)
215 x failed--not very close
CONGRATULATIONS!!! You are really making great progress!
Very impressive on the BW + 45 for pullups and 30 lbs. on your bench already! Keep it up!
Thanks! Pullups were always my forte. Bench has always lagged behind. This program has a *lot* of bench-related movements!
Quote:
Originally Posted by AS
Nice job on the bench PR. Hey, if its a shy thing when you think about asking for a spot, or if you feel bad about asking for a spot with only 215, don't think that. Seriously...nobody will think bad about you for only going for 215 or 200 or whatever. I'm not sure if you have many "bigger" guys where you lift, but I have noticed that the really big strong guys are the nicest most helpful guys in the gym. Ask for a spot, and get a lift off on those 1RM attempts.
I went into the workout telling myself, "ask somebody for a spot" but after I finished the speed benches, I looked around and everybody just seems so busy. So I was just like what the heck, I'll just do it by myself. Maybe next time.
Quote:
Originally Posted by Chloe2
CONGRATULATIONS!!! You are really making great progress!
MAXIMUM STRENGTH
By Eric Cressey (following the program with about 95% fidelity)
Sunday, March 8, 2009
Weight: 151 lbs
Phase III - Week 1 (Week 9 overall) WORKOUT A: LOWER BODY
Weight x Reps
A - SNATCH GRIP DEADLIFT 3x3,2x5 (do seated 90/90 stretch during rest periods)
235 x 3
245 x 3
245 x 3
225 x 5
225 x 5
B - SPEED DEADLIFT 8x1 (45-60 seconds rest)
4 sets: 225 x 1
4 sets: 235 x 1
C - WALKING DB LUNGE 3x7,1x10
3 sets: 80 x 7 (40 in each hand, 7 steps per foot)
80 x 10 (40 in each hand, 10 steps per foot)
D1 - Dragon Flag 3x12
3 sets of 5
D2 - DB SUITCASE DEADLIFT 3x10
40 x 12 (each side)
45 x 10 (each side)
45 x 10 (each side)
Notes:
Snatch grip Deadlift- NOT A FAN. First off, the bar comes up higher than a normal deadlift because the grip is wider. Unfortunately this means the bar comes up to uhh... let's just say I have a lot of nerve endings there. Secondly, double overhand grip makes it a lot harder to hold onto the bar. I actually like front squats better than these.
Speed deadlifts I did with mixed grip, and they felt really easy after those snatch grip deadlifts.
I should probably up the weights on the DB lunges. In phase one, I was doing 80x8 (40 in each hand) but I'm not in phase one anymore.
Dragon Flags! ridiculimpossiburningouchies! 12 reps?!? I could only manage 5. Yikes. Hopefully I'll get more next time.
I didn't feel much of anything on the suitcase DB deadlifts. I'm not sure what that means, maybe I need more weight.
What happens when a scrawny nerd starts lifting heavy?
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