NSV: Finished week 12 of StrongLifts 5X5

LiftAllThePizzas
LiftAllThePizzas Posts: 17,857 Member
in Success Stories
I finally finished the first 12 weeks of StrongLifts. I started everything at 45 lbs and have made the following progress so far:

Deadlifts -> 205 lbs
Squats -> 205 lbs
Bench Press -> 125 lbs
Rows -> 120 lbs
OHP -> 95 lbs

The fail/deload strategy worked well. I failed OHP at 90 lbs 3 times, went back and did 80, 85, 90, and 95. :) It may have helped that I also spent two weeks eating at a surplus to try and "bulk." Progressing got easier again at that point. :wink:

In total I went from:
(24% bf) 195 lbs with 148 lbs LBM to
(21% bf) 185 lbs with 146 lbs LBM.
So I lost about 8 lbs of fat and 2 lbs of muscle on a 500 cal/day deficit. :bigsmile:
My waist also went from 41" to 37-1/4"

Replies

  • lacurandera1
    lacurandera1 Posts: 8,083 Member
    :drinker: Hooray!
  • bcattoes
    bcattoes Posts: 17,299 Member
    Impressive!
  • Lupercalia
    Lupercalia Posts: 1,857 Member
    Great progress! What are you up to now? Still working Stronglifts? :flowerforyou:
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Great progress! What are you up to now? Still working Stronglifts? :flowerforyou:
    I'm trying to decide between continuing with SL, or switching over to a hypertrophy program. I still have some belly fat to get rid of, so I need to either grow muscle or lose fat. I can see my strength limits (without adding some muscle) quickly approaching too.
  • kopmom
    kopmom Posts: 491 Member
    Congrats !! Do you have any before and after pictures? What is your plan now
  • amandarae1980
    amandarae1980 Posts: 23 Member
    Thanks for the update...I am in week three of SL 5x5 and appreciate the success stories. :)
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Congrats !! Do you have any before and after pictures? What is your plan now
    Here's before and after. Almost all of my body fat is in my midsection, the biggest difference is the 'top' of my gut has shrunk. ;)
    FrontComparison_dec2012_to_Mar2013.jpg

    SideComparison_dec2012_to_Mar2013.jpg

    Here is a better view of the toothpicks I call my arms and legs. I'd probably look awesome if my fat were evenly distributed, LOL.
    MeDeadlifting.jpg

    ETA: I hadn't noticed before but the squats have lifted my butt too.

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