"Typical Weak Skinny Kid Trying to Get Strong" Log

Discussion in 'Training Logs' started by NahVeed, Dec 26, 2012.

  1. NahVeed

    NahVeed Yellow Belt

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    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.
     
    Last edited: Dec 27, 2012
  2. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Best of luck, fellow skinny!
     
  3. Fighting Sprite

    Fighting Sprite Green Belt

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

    NahVeed Yellow Belt

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    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..
     
    Last edited: Dec 26, 2012
  5. NahVeed

    NahVeed Yellow Belt

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    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
     
  6. Gotti McCarran

    Gotti McCarran Banned Banned

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    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.
     
  7. NahVeed

    NahVeed Yellow Belt

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    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
     
  8. Gotti McCarran

    Gotti McCarran Banned Banned

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    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.?
     
  9. NahVeed

    NahVeed Yellow Belt

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    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.
     
  10. NahVeed

    NahVeed Yellow Belt

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    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
     
  11. TrainingAdict

    TrainingAdict Orange Belt

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    155 at that weight is pretty skinny.

    You need to be inhaling food until you hit 180.
     
  12. NahVeed

    NahVeed Yellow Belt

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    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
     
  13. Gotti McCarran

    Gotti McCarran Banned Banned

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    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.
     
  14. NahVeed

    NahVeed Yellow Belt

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    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?
     
  15. NahVeed

    NahVeed Yellow Belt

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    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
     
  16. Blackened

    Blackened It is a new era! Double Yellow Card

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    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.
     
  17. NahVeed

    NahVeed Yellow Belt

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    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
     
  18. NahVeed

    NahVeed Yellow Belt

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    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
     
  19. NahVeed

    NahVeed Yellow Belt

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    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
     
  20. NahVeed

    NahVeed Yellow Belt

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    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)
     

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