"Typical Weak Skinny Kid Trying to Get Strong" Log

[NahVeed]

Background: College student. Muay Thai and grappling since 2008.Grew up skinny and weak, couple years ago decided to try and get strong. Started out with some BS routines using machines exclusively and wondered why free weight still felt heavy. Finally found 5x5, did that for a few months and got stronger. Decided I wanted to get jacked instead so got on some BB routines for a few months, but got weaker. Injured my sciatic nerve in a Muay Thai fight and decided not to lift at all for a few months which made me lose a lot more strength. In Jan 2012 told myself I was going to start over and get as strong as possible no matter what.

Stats:
Height:5'10"
Weight:155 lbs.

Maxes as of 12/26/12:
Squat:240 lbs.
Bench:185 lbs.
Deadlift:340 lbs.
SOHP: 120 lbs. (as of 12/27)

Goals for 2013
Squat:My current squat is lower than it was back when i was doing 5x5 but I've been making steady progress on my way back. Hoping to Hit 315 this year.
Bench:My bench progress has always lagged behind my other lifts but hoping to get on 5/3/1 to help me build on it. Hoping to hit 225.
Deadlift:Have been making a lot of progress on the DL this year and hope to continue for the Game of Deathlifts. Hoping to hit 405 by the end of next year.
OHP:Havent trained this as heavy as my other lifts so hoping to make some solid gains in 2013.
Get back into competing in grappling and Muay Thai. Maybe even MMA
Longterm goals:
Trying to get my numbers up to where Im confident enough compete in a meet.

 

[NurseKnuckles]

Best of luck, fellow skinny!

 

[Fighting Sprite]

Good luck, man. What's your programming like?

 

[NahVeed]

Good luck, man. What's your programming like?

I've been trying out a push/pull split for about a month now. Right now It goes:
Mon: Push (low volume/heavy)
Tues: Pull(higher volume/light)
Weds: Squats(heavy)
Thurs: Push(higher volume/light)
Friday: Pull(low volume/heavy)
Sat: Deadlift(heavy)
Sun: Break

My routine isn't really set in stone and right now besides bench/squat/deadlifts, everything else is up to what I feel like doing that day. My main goal is strength but I still wanted to add some hypertrophy because I want to put on a few lbs. Im still playing around with stuff to find what works best. I might even move to a 3-day push/pull. But Im hoping to get 5/3/1 this week so i can start it in Jan so Ill probably go with that instead..

 

[NahVeed]

12/26/2012

Squat
45x8
135x5
225x5
225x5
225x3(Stopped at 3 because I wasnt going deep enough)
205x5 (Dropped the weight to concentrate on depth)
205x5

Front SquatJust started front squatting so Im working on technique for now.
45x8
95x8
95x8
95x8
95x8

Leg Press
340x12
340x12
340x12

Calf Raises
15
15
15

 

[Gotti McCarran]

Hmm. Seems like you are kind of all over the place with your programming to be honest. You do a push/pull split, but you do whatever you feel like and really it's 5X5? Kudos if you can actually pull that off.

I suppose you should be doing hypertrophy and strength training, so maybe this will work well for you.

 

[NahVeed]

Hmm. Seems like you are kind of all over the place with your programming to be honest. You do a push/pull split, but you do whatever you feel like and really it's 5X5? Kudos if you can actually pull that off.

I suppose you should be doing hypertrophy and strength training, so maybe this will work well for you.

I think i might have worded it wrong. I didnt mean that I do whatever I want each workout. I do have a set routine but after a few weeks if I feel like I want to change something one day I might make a change as I see fit. And yes its pretty close 5x5 because that is the only real program Ive been on and it worked for me. At the end of the day Im focusing on bench/deadlift/squat followed by assistance work to complement each one

 

[Gotti McCarran]

I think i might have worded it wrong. I didnt mean that I do whatever I want each workout. I do have a set routine but after a few weeks if I feel like I want to change something one day I might make a change as I see fit. And yes its pretty close 5x5 because that is the only real program Ive been on and it worked for me. At the end of the day Im focusing on bench/deadlift/squat followed by assistance work to complement each one

Ah I see and how does one do low intensity / high volume with 5x5 vs. high intensity / low volume? The two seem pretty linked to me with that template or is the difference mainly from the assistance work through selection / extra sets / etc.?

 

[NahVeed]

Ah I see and how does one do low intensity / high volume with 5x5 vs. high intensity / low volume? The two seem pretty linked to me with that template or is the difference mainly from the assistance work through selection / extra sets / etc.?

Well heres why I mentioned that I might switch to a 3-day split (or 4-day if I keep my squat and deadlift days separate). Right now my heavy days focus on heavy bench/squat/deadlift followed by lighter, high volume assistance work. The only difference on the light days is that I would increase the volume on the bench/squat/deadlift and all my assistance work is the same, which seems pointless to me now that youve brought it up. So Ive been thinking about taking out my low intensity days altogether. Ive only been working with this for a little while now so Im really still playing around with it.

 

[NahVeed]

12/27/12

Usually start off with bench but I wanted to go for a 1RM on my SOHP for the competition.

Warm up with bands

SOHP
45x8
95x5
115x2
135(F) Got a little too confident after 115
120x1 New Max

Bench Press
45x10
135x5
155x5
155x5
155x5
155x5

Dumbbell Push Press
35x12
35x12
35x12

Incline Dumbbell Press
40x12
45x9
45x9 Going to stick with 40 next time.

Dips
2 sets to Failure

 

[TrainingAdict]

155 at that weight is pretty skinny.

You need to be inhaling food until you hit 180.

 

[NahVeed]

155 at that weight is pretty skinny.

You need to be inhaling food until you hit 180.

My main goal is to get stronger but yes I still want to put on a few pounds. Muay Thai and MMA are my main focus although strength is a real close second so I dont want to put on too much weight. My last BJJ tournament I competed at 145 and my last Muay Thai tournament I fought at 147 and felt comfortable at those weights. An extra 10-15 lbs wouldnt hurt thought as I barely cut any weight for them.

Oh and on a side note I just got 5/3/1 so Ill be starting that in January

 

[Gotti McCarran]

For some reason I like this log. Your approach to things seems unconventional and interesting to me, even though the workouts so far seem rather normal and a little too much like a BB cross, but I really can't wait to see how this will change over time.

 

[NahVeed]

12/31/12
Had family over for a late holiday celebration and combine that with a cold, I decided to take it easy this weekend. Since its a new year I started 5/3/1 today. Today was military press day.

Warm Up
Some rotational exercises with bands
Military Press
5x45
5x50
3x60

Military Press
65x5
75x5
85x9
-Did 10 pull ups after each set as Wendler suggests

DB Shoulder Press
30x12
30x12
30x8

Face Pulls
15
15
15

Shrugs
2 Warm Up sets at 45 and 95 lbs
135xF

I currently have DB Rows as assistance work on my bench day. Thinking about including a rowing movement on press day but I want to keep my workouts simple. Suggestions anyone?

 

[NahVeed]

1/1/2013
Deadlift Day

Warm Up
115x5
140x5
175x3

Deadlift
190x5
220x5
245x6

Elevated Deadlift-Standing on a 45 lb plate
135x8
135x8
135x8
135x8

Hip Extensions
BWx15
BW+35x15
BW+35x13

Seated Calf Raise
3xF

 

[Blackened]

Dude, you've got some good stats to be so damn skinny. Sounds like you are very strong for your small frame. My advice would be up your calorie intake if you have not already. Eat an extra meal or two, you should definately weigh more.

 

[NahVeed]

Dude, you've got some good stats to be so damn skinny. Sounds like you are very strong for your small frame. My advice would be up your calorie intake if you have not already. Eat an extra meal or two, you should definately weigh more.

I dont think I could have started 5/3/1 at a better time lol. I have a shitload of leftovers from Christmas and New Years that I can eat all day

 

[NahVeed]

1/3/12
Bench Day

Warm Up
Some rotational exercises with bands
Bench Press
65x5
75x5
95x3

Bench Press
100x5
115x4
130x10
-10 Pull Ups in between sets

Incline DB Press
40x12
40x10
40x8

DB Row
35x12
60xF
60xF

 

[NahVeed]

1/4/12
Squat Day

Warm Up
Squats
85x5
100x5
125x3

Squat
135x5
155x5
180x8

Front Squat
45x8
95x8
95x8
95x8
95x8

Leg Press
340x12
340x12
340xF

Calf Raises
3xF

 

[NahVeed]

1/7/13
Press Day

Warm Up
Rotational exercises with bands
45x5
50x3
60x3

Overhead Press
70x3
80x3
90x7
-10 Pull Ups between each set

DB Shoulder Press
30x12
30x12
30x12

Face Pull
15
15
15

Shrug
45x10
95x10
135xF(25)