LESSONS LEARNED: The First Years of Weight Training
By Keith Wassung
I began lifting weights during my freshman year in high school. After football practice we would go to the school's weightroom which consisted of an old universal machine, a couple olympic weight sets, a bench and a squat rack, and lift weights for about 30 minutes. I weighed 93lbs at this time, which made me the smallest person in my class. I never really considered myself as being a weakling as I had grown up on a farm and had been doing various forms of farm labor since I was about 4 years old. The first time that we actually got to lift weights, one of the coaches pulled myself and another boy who was also very small aside and suggested that we just stick to chin-ups and push-ups. He did not exactly forbid us to lift, but he certainly discouraged it for fear we would hurt ourselves. I was very disappointed by this as I wanted to see how I would compare with the rest of my class in strength. One of my classes was a large study hall held in the school's cafeteria. On occasion the teacher would give 2-3 of the boys a pass to go use the weight room during the study hall period. I asked several times for permission to go along and was always denied. One afternoon, the teacher ( who was in his late 20's and was very arrogant) asked me if I was still interested in using the weightroom. I eagerly replied yes. He took out a pass and gave it to me saying " Here is your pass, I want you to go and clean the weightroom, it's a mess, and don't forget to mop the floors" He made a point of saying this in a loud voice so that everyone in the study hall would hear and of course everyone laughed. As I was leaving the cafeteria, I also heard him make some comments that a mop was about all that Wassung could handle in the weightroom. Our school was an old air force missile training base and many of the old supply buildings and barracks had been converted into classroom facilities. The school's wrestling and weight room were housed in one of the old enlisted barracks. The weightroom was a mess and I made a point to do as good of a job as possible in cleaning it--including mopping the floors. I also made a point of taking short breaks to lift the barbells as well. I only did two exercises that day--Overhead Presses and Deadlifts, 3-4 sets each. The following week, I volunteered to clean the weightroom again and though the teacher made some sarcastic remarks again, there did not seem to be as much laughter from the rest of the students. I continued cleaning and lifting once a week for the next several months. I began to carry a piece of paper in my pocket and I would record the sets and reps that I did each workout. I also began leaving windows in the back of the building un-locked and during home games would sneak in and perform my exercises. I never got caught, but eventually I was no longer permitted to clean the weightroom. I found things around the farm to lift--logs, buckets of water, metal pipes and rods fitted with cinder blocks on the end. The implements were crude but effective.
I received a set of weights and a bench for Christmas that year and began regular training session in the basement of my home. I focused on doing basic exercises for about 45 minutes to an hour, with no more than 3 workouts per week. I also started my regular training journal and I still believe that using the training journal to set goals and track workouts was one of the best things I ever did. Our school library had two books on weight training, with one of them being a track and field book with some weight training advice in the back. I literally kept those books checked out the entire time I was in high school. I also began to seek knowledge and advice from those who were older and more experienced than me. At least once a month, I would go train at the YMCA or at a commercial gym in Lincoln and would watch what others did. I always found that the vast majority of guys who had obtained a high degree of strength and development were more than willing to help a less experienced person. I can remember going to the Lincoln Health Club and watching world class powerlifters such as Jim Cash, Don Blue, Roger Benjamin and Mike Arthur train. I would do my workout quietly and observe what each of these powerful men did in their training. There is a popular line that is often used today ( especially on the internet) that says something like " Just because a person is strong and well developed, does not mean they know anything about training" That may be true--but its an exception, rather than the rule. There are common principles that virtually all strength athletes use in their training and if you observe enough of their training, its not difficult to discover what constitutes an effective program. I learned to focus my energy on the basic lifts-squats, deadlifts, overhead presses, bent over rows, dips and if I wanted to do some isolation type movements to do them after the basic movements were completed.
By the time I completed my freshman year in high school, I had gone from a starting weight of 93lbs to a weight of about 135lbs. I believe that my bodyweight would have been even higher had it not been for all sports I participated in. The summer after my freshman year, I really focused on training and eating-lots of eating. Growing up on a farm has it's advantages as I had all the fresh eggs, milk, meat and vegetables that I could eat. I ate 6-7 times a day, though I never forced the food down, but rather just ate when I was hungry. I returned to school that fall weighing just over 170bs and on the first day of football camp, broke all of the school lifting records, which were not very impressive to begin with. I went from being the runt of the class to one of the bigger guys in the class and even the entire school. At that point in time, I made a major mistake in that lifting went from being the most important thing in my life, to the ONLY thing in my life. I copped a very negative attitude towards anything that was not related to lifting. I began holding back in football practice so that I could save my energy for my lifting. My grades, relationships with friends and family and church activities all suffered as a result. I would sit in the class and ignore the teacher and instead fill my notebook with future training plans. Wrestling was my favorite sport and I decided to not even particpate in my sophmore year figuring that the training time would be better spent lifting. About two weeks into wrestling season, I was in the school weightroom ( which was across from the wrestling room) and I took a break and walked to the doorway of the wrestling room and watched the guys drilling wrestling moves. It suddenly struck me that I would have the rest of my life to lift weights, but I only had 3 more years to engage in high school sports and that if I would always regret it if I passed up being part of the team. I waited for the next wrestling break and immediately went to the two coaches and asked to speak to them in their office. I apologized to both of them and asked if I could still be part of the team. Both of them were excellent coaches as well as teachers and both agreed to let me come out of the team. I changed my attitudes towards a lot of other things as well and since that day. I have always sought to keep lifting in perspective. Lifting is a fantastic endeavour, but it should never be the only thing in your life.
During the spring of my sophmore year, I decided it was time to compete in a lifting contest. I found out about a teenage meet and made the decision to enter it. At that time, I was easily the strongest guy in my high school and I figured the meet would be a piece of cake. I competed in the meet, set personal records for each of the three lifts and still ended up eighth in my weight class. That was a very humbling experience for me and it made me realize that I was not as strong as I thought I was. I trained even harder after that and about seven months later, won my first contest. I have always made it a point to do three things at every contest that I have entered (1) after the meet, write the meet director a personal note thanking them for putting on the contest ( 2) after the contest, personally thank and acknowledge those who volunteered at the meet-the judges, spotters, expeditors, even the people who run the concession stand and (3) after I was done lifting, to offer to help out at the meet, whether it be as a spotter/loader, expeditor or just in helping clean up after the contest is completed. There is a tremendous amount of work that has to be done to put on a sucessful lifting meet and every little bit helps.I would also reccomend that to anyone who is considering competing in a weighlifting meet to buy a copy of the book "Defying Gravity" by Bill Starr. This is an excellent text that will teach you how to prepare for a competition.
I continued training during my junior and senior year in high school using the same basic exercises over and over. I have often compared my training program to a menu at McDonalds in that most of it is always the same. Every now and then McDonalds runs specials and promotion, but that rarely last more 4-6 weeks and they still continue with their basic menu at the same time. My program has been largely the same for over twenty years. If I hit a sticking point or felt that I needed some variety, then I just mix up the repetition scheme or the order of the lifts. I also discovered that it was best to not get locked into a set number of training sessions per week, but rather to do the workouts in a sequential manner. Some weeks I would train 3x, others 2x and occasionaly only 1x or not at all. This always allowed me to approach each training session both mentally and physically refreshed.
One final story. About four years after graduating high school, I was serving in the U.S. Navy and had just won the All-Navy powerlifting championships. I was home on military leave and some friends called me and wanted me to go out on a fishing trip with them. I declined with the explanation that I had to train that evening. One of my friends told me about a new gym in town that was open 24 hours a day. I agreed to go fishing and train later that evening. I got to the gym around 11pm that night. It was a 24 hour Nautilus facility with a small, but adequately equipped free weight room in the back. I did my workout and was finishing up with some stretching when another man walked into the weight room and immediately began performing bench presses. We were the only two people in the room at the time. He had about 190lbs on the bar and after performing about 6 reps, he failed on the 7th. He called out to me for some assistance--actually he sort of demanded that I help him. I walked over the bench and lo and behold it was the same teacher from high school who had ridiculed me in the study hall. I said to him " I would like to help you, but I have to go mop a floor" and I walked out. Sometimes life can be extremely fair.
Did he get that weight up ?
Started Weight - 130
Current Weight - 171 as of 2\18\05 WOOHOO
GOAL - 175-180
Height - 5'6
OMG YES! haha i hate teachers.
you know what kieth you have good posts.
i'd like to thank you for the good reads.
he does indeedOriginally Posted by Chrispy
You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro
Spray it with windex greek!-the famous El Pietro
You be quiet or i'll clean and press your narrow francophone self-Callahan
Lift for gains,not glory.Control your ego and the weight
What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield
You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
Hot in terms of both speed and... well new hotness- Stash
24 years old
5'10 220 pounds
Waist: 38 Shoulders 56 Chest: 47 Arms (cold): 17.5 Forearms: 13.5 Quads: 26.5 Calves: 16.5 Neck: 17.5
BB Bench: 315 @ 215
Squats: 410 @ 205 (last winter)
Deads 515 @ 214
My AIM: MSOLOIST
Intensity: Lunch comes up! And breakfast! MET- Rx! Egg whites! Hot Stuff! Designer Whey! Yohimbe! Coenzyme Q! L-Carnatine. MTCs. OKG. All immersed in a mixture of stomach acids that peels the ivory off your teeth.
inspiring, nicely written
6'0 - 176lb
Originally Posted by bodyOriginally Posted by kevinstarke
"this post sucks and is too lenghthy" was my initial reaction. But your last paragraph caught my attention. anyway good post. =)
"life can be extremely fair."
lol, awesome story.
Grreat article Keith, thanks for your time!
"I added some db curls with the pink weights for a bit of a burn." - Rookiebldr
"im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas
"had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth
"most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx
"We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr
"Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL
awesome story/article, whatever you want to call it.
Formerly a CMU Chippewa!
i think my eyes were watering, seriously, great read. An insparation to anybody at any level. Ace.
Milk is the best Supplement
Well my friends think I'm ugly
I got a masculine face - Tom Waits.
I love revenge like that
Last edited by gcs118; 01-07-2005 at 12:36 AM.
ahhhh, sweet, sweet revenge. i really wish i couldve seen that.
Things that i hate: AOL, Mcdonalds
Excellent post, my man. I'm going to print it and put it up in my office as inspiration.
That is a good read except for the end.
Your last sentence and actions show seem to glorify your acting like a jerk. His previous actions and attitude only gave you the chance to shine in a situation where you ended up acting just as poorly as him.
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highly inspirational......... i'm going to print it too
i completely agree with chris. if your story is factual, you could have been responsible for someone being seriously injured or even dying.
Last edited by bc2004; 01-07-2005 at 11:14 PM.
I would never leave someone under the bench. I think that was a bad thing to do, Keith. Although I did like your article.
"Geneing Leans Green"
he wont' die from 190. all you have to do is get it to your stomach and sit up. then you'll be cool.
teachers shouldn't suck so much that's all. i believe the new requirements for being a teacher are: being a jerk, and wanting to suck at your job.
Some teachers are. Other teachers are professionals who spend long hours doing prep, marking tests and coaching sport teams on their own time. I am a teacher, and as such I find your comments irritating ...or would if they had any basis in reality.Originally Posted by Chrispy
Anyway to comment on the OP, that was a dangerous thing to do. Being laughed at is not in the same category as being 'pinned' under the bar in the bench position. A far more classy thing to have done was to help the guy. Then you could (if you so desired) relish his discomfort as he thanked you.
Last edited by Songsangnim; 01-08-2005 at 09:54 AM.
i know some are professionals. just most of them are either a)straight up ignorant to their students b)don't care enough to teach well c) both
but there are a few who are actually good. between last year and this year i think i had...3. okay 3 out of like 10. so that means 70% aren't good. and the one i counted alot of my friends think he's a jerk. face it while there are a few exceptionally good teachers the majority just aren't any good.
so i apologize if i offended you, but around here most of the teachers i know aren't good. and my neighbor is a teacher, i mean she's nice and all but she's cocky and thinks she's awesome just because she is a teacher.
Great story Keith, all of it.
As a very far side point, kids in school can be more damaging to a person's self esteem than any other factor growing up. Having a teacher cut you down in front of your peers is a horrible thing to do. I think there's a wonderful thread of irony in that last paragraph. And I'm sure Keith would not have let him remove the weight himself if he could not have rolled the bar off of his body on his own. We've all done it before. Anyway, I don't think it's as big of a deal as some are making it out to be. Some people deserve to have it stuck to them here and there.
Best way to cheat on deadlifts...
Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial