Muscle Gain Challenge – Progress Report

I started CrossFit in July 2011 when a friend encouraged me to walk four blocks down the street from my apartment and meet with the owner of a local box. Up until that point, I was running 5ks and little else.

I had no clue what do around the weights or nautilus machines at the gym. After meeting with the owner, I figured it had to be better and decided to give it a try.

If you have followed my journey at all, you will know that starting CrossFit was transformative.

However, five years later just simply going to CrossFit classes no longer felt like enough. This past year I saw the benefits of dialing in my nutrition.

I was previously undereating and being inconsistent with eating “clean” and then indulging. It was hard to see the benefits of going 5-6 times per week to CrossFit.

Getting smart on the nutrition helped, but I knew by the end of this summer that I needed to couple it with smarter training.

Despite thousands of burpees, pull-ups, squats and more, my body did not reflect both the strength and the aesthetic that I wanted.

Having worked with personal trainers and having followed specific weight training programs, such as Starting Strength and the Texas Method, I knew that dialed-in training and nutrition could result in positive change.

With that in mind, I decided to sign-up for the Barbell Shrugged Muscle Gain Challenge, a structured six-month program that hopefully will help me meet my goals.

I have listened to countless hours of the Barbell Shrugged podcasts, read their blog posts and watched their videos.

I believe they know their stuff and that opinion has been echoed by a devoted following of athletes around the world and even my coaches – two of whom did the program two years ago to much success. Stories like this were also motivating:

The challenge is broken into meso-cycles. Each workout involves a 10-15 minute warm-up, then two to three different lifts and concludes with a conditioning met-con that takes anywhere from 5 to 20 minutes.

As the focus is putting on muscle mass and gaining strength, there is a definitely a lack of cardio (at least for now). I haven’t run more than 400 meters this past month.

I train on Mondays, Tuesdays, Thursdays, Fridays and Saturdays and resting on Wednesdays and Sundays. During the work week I go at 5:15am and on the weekend I go at 10:00am.

I am doing the program at CrossFit Kingfield, which has all the equipment and space needed. It is the ideal setting when you read the following from the introduction materials:

“You’ll definitely need a barbell, weights, a squat rack, a pull-up bar and a space to #dropeverythingandtrain. Bumper plates are really nice to have because you can drop them. If you don’t have bumper plates, and you have to lower the weights to the ground, invest in a good pair of lifting straps to help control the lowering.Kettlebells or dumbells, med-balls, plyo boxes, a set of rings, a GHD machine, lifting/jerk blocks, resistance bands and a climbing rope are nice to have but not absolutely required.”

Another component of the program is that every two weeks they introduce a new daily habit. The first was to weigh myself everyday. On day 1, I weighed 170.4 lbs and this morning I weighed 172.8 lbs.

I learned quickly to keep a pen and paper next to the scale in my bathroom to make sure I don’t miss a day. Following the recommended training and nutrition, Barbell Shrugged states that they can help you put on 26 lbs. in 26 weeks.

For my purposes I am just glad to be keeping my weight above 170 for now. The second habit introduced was to have a protein shake during the workout – a mix of whey, creatine and dextrose.

It is to provide more energy while you train and improve recovery time.  All the daily habits are to be maintained throughout the program.

Since I am paying for the program and have immense respect for the Barbell Shrugged coaches, I am not going to go into detail about how the sausage is made and share the programming. However, I will share with you my results so far:

WEEK 1WEEK 4
Front Squat175 lbs. (3 rep max)185 lbs. (5 rep max)
Back Squat (5 rep max)215 lbs.225 lbs.
Strict Press (5 rep max)100 lbs.110 lbs.
Push Press (5 rep max)125 lbs135 lbs.

Improvement across the board in all the lifts has been very exciting and motivating. From what I gather, I will be retesting 1 rep maxes in most of the lifts in another month, which will be another useful metric.

I’ m guessing in this first month that the increases are due to a mix of gaining strength but also getting more comfortable under the bar due to the high amount of reps.

Unlike the 21-day sugar detox, Whole30, or 60-day challenges, I am in this for the long haul and committed to see where I stand after 26 weeks of focused training.  So far I feel like I am off to a good start.

Feel free to leave any questions about the program in the comment section below or on my Facebook page.

I Know Where I Am Going

2016 is soon coming to a close and I have decided it is time for this blog to do the same.

It started back in October 6, 2013 when I was inspired while sitting on the bleachers at the Granite Games in St. Cloud to challenge myself to compete.

I had diagnosed myself at the time as someone who participated in life, but was not being aggressive about putting myself at the forefront and striving to win in all aspects of life.

Three years later I realized that I was misdiagnosed.  The fact is while I may not have been competitive in sports up until that point (beyond high school swim team and golf), I was always putting myself out there and trying new things.

In New York City, a few years out of college, I was on stage performing improve at the Upright Citizens Brigade, the PIT and the Magnet Theater in front of family, friends and strangers.

Hell, a clip of me in rehearsal made it onto CBS Sunday Morning as part of a story on the rising scene. 

Then, in 2008, I moved to Rome, Italy and lived for two years in the land of pasta and the Pope with little trepidation about being in a foreign country and so far from home.

And, to some, even crazier was then moving to Minnesota in 2010 where I only knew my sister. Many know that it is a town that upon first arrival Is often cold (figuratively, not literally) and hard to warm up to.

The fact is that I was taking risks, albeit maybe not that dangerous. But what I lacked, and what this whole self-examination of the past three years helped me realize, was the confidence to acknowledge my strengths – a person who is naturally optimistic, who can easily adapt to new environments, who says “yes” to opportunities and who is open to learning and trying and dedicated to constantly improving.

What I felt so often on this blog was me oversharing – especially as I questioned my abilities and own gravitas – was actually my biggest display of confidence.

The ability to be vulnerable in front of others is a trait that should not to be diminished. Further, the ability to ask for help is a something to celebrate and not misinterpret as a weakness.

Help often came from the coaches and experts I sought out on nutrition and training. But it also came from the 21 interviews I conducted with athletes across a wide range of sports that I admired. 

Help also came from friends and family who responded to the blog with encouragement and stories of their own. Many were empathetic and could relate to this struggle with confidence.

Competing was a gateway drug. It forced me to push myself harder. The confidence that was underneath and that had showed itself in moments and phases throughout my life started to bubble to the surface.

The fact was that it started popping more frequently, and not just in the gym. I transitioned into a new role at work where I am tasked everyday with being in front of CEOs, board members, decision makers, church leaders, etc. and demonstrating how I add value to their world.

I bought my first house and quickly took over as President of the HOA. I became co-chair of the Urban Land Institute’s Young Leaders Group, which puts me in the role of representative who must attend management committee meetings and placed at tables with Mayors and developers and more. 

I went to CrossFit camp and worked out side by side with Games athletes. I traveled to Nicaragua to hang out for a week with 30 strangers and learned how to surf (and constantly got back up on the board after fall after fall).

And even this past September, I journeyed to Iceland and drove around the entire country in a Campervan.

So often people comment on all these various experiences over the past three years saying they could never and can’t imagine and don’t understand.

I say this with nothing but humility and as an acknowledgement of the personal growth I have experienced – I think nothing of it. Was it always easy? No. Was it absent of fear, anxiety and nervousness?

Of course not. But I am at a place now where I just act. I trust myself, I believe in myself, and I know that my strengths will help me through the most challenging obstacles I will face.

Perhaps this blog has just been a demonstration of the natural path of someone moving from emerging adulthood into full fledged mature adult. But I believe it is more significant than that.

Adulthood does not bring confidence. Neither do mortgage payments and administrative assistants or deadlifts and double-unders.

Confidence comes from within. It comes from experience. It comes from failing over and over but continuing to get back up.

Someone could have told me this three years ago. I’m sure somebody probably did and I’m sure people have been telling me all along. But I needed to go on a walkabout to figure it out for myself.

For those newer to the blog or just reading this for the first time, a “goat” in CrossFit lingo is something you suck at and need to work on.

In my very first blog post that I published, I said my goat was competing. I was wrong.  My goat was my confidence.

The name of this blog is “Man Meets Goat”.  It took me awhile to “meet” my confidence, but now I feel like I have finally have and we are past introductions. I know where I’m going. My training is not complete.

I have countless goals inside and outside of the gym that I want to accomplish. But that “goat” I have been carrying around for so long now seems lighter and smaller and not weighing me down.

Confidence can’t be bought or given or even won in a ring. It can, however, be encouraged. Others can help you look for it more closely.

And to date, I have so many of you to thank for helping open my eyes along the way. And that support I know remains even going forward. 

But now it’s time to walk taller, start looking outwards and show myself and the world the strength I possess everyday and encourage others to do the same.