What six months of lifting progress looks like

LiftAllThePizzas
LiftAllThePizzas Posts: 17,857 Member
edited January 28 in Fitness and Exercise
Back in the end of December I started lifting with Strong Lifts 5x5 and did the first 12 weeks. Then I switched over to a different HST type program mid-March where the lines all bend. I just hit 1.5 times body weight on my 5RMs so I went through my logs to see how my progress would look in graph form. The lines track my actual lifted 5RM.

liftingprogresschart_zps87a530db.png

According to standards my squats are halfway from intermediate toward advanced, deadlifts are just entering intermediate with some room to keep improving, and my benches and OHP are finally going from "untrained" to "novice" and have already hit major slowdowns.

Overall I'm thrilled with what the past 6 months has done and look forward to hitting some more big milestones as I continue on. :happy:
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Replies

  • iarelarry
    iarelarry Posts: 201 Member
    Post videos of your lifts!
  • Otterluv
    Otterluv Posts: 9,083 Member
    Impressive progress, my friend!
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Post videos of your lifts!
    Squat 275 X 5
    http://www.youtube.com/watch?v=hU1mZhMWRxg

    Bench 140 X 6
    http://www.youtube.com/watch?v=ac2Gfo_OUJM

    OHP 80,90,115 lbs
    http://www.youtube.com/watch?v=CNKtuQf75iU

    I need to get a new deadlift uploaded.
  • Beeps2011
    Beeps2011 Posts: 12,307 Member
    Looks like your new program is working really well for you - congratulations!
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Here's the deadlift video @ 275 lbs.
    http://www.youtube.com/watch?v=5s5TqmoYFI0
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    I love that chart. how did you make it? and i especially like the passing body weight part. that's super cool.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    Awesome work!
  • brower47
    brower47 Posts: 16,356 Member
    Looks like you've been lifting a lot more than all the pizzas.

    <<< impressed
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Sweet....
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    The nerd in me loved this!
  • yummy_
    yummy_ Posts: 248 Member
    The nerd in me loved this!

    +1.
    very impressive, LiftAllThePizzas!
  • AlongCame_Molly
    AlongCame_Molly Posts: 2,835 Member
    Boo, no progress pictures? :(
  • LesaDave
    LesaDave Posts: 1,480 Member
    The nerd in me loved this!

    +1.
    very impressive, LiftAllThePizzas!


    +2
    Great job!!
  • fitandgeeky
    fitandgeeky Posts: 232 Member
    Love this!
  • j75j75
    j75j75 Posts: 854 Member
    Nice progress
  • heatherloveslifting
    heatherloveslifting Posts: 1,428 Member
    Awesome! Love it!
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Boo, no progress pictures? :(
    I'll have to take some new ones.
  • ZoeLifts
    ZoeLifts Posts: 10,347 Member
    Wow, what awesome progress!! :heart: :heart: :heart:
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Holy crap! That's amazing progress! Awesome lifting!!!!!
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Deadlifting 120lbs (Feb) and now 275 lbs.
    deadliftprogress_zps4a4d2e12.jpg


    Squatting 70 lbs (Feb) and now 275 lbs.
    squatprogress_zpsf271cab1.jpg
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Boo, no progress pictures? :(
    Ok I finally have some progress pics for July. My shoulders and legs have started looking a lot better. According to my measurements I'm at ~18% body fat, which is about 33 lbs of fat. I'm pretty sure 32.9 lbs of that is within 3 inches of my belly button.:laugh:

    SideComparison_jan2013_to_jul2013b_zpsce159353.jpg

    FrontComparison_jan2013_to_jul2013_zps5dcc4348.jpg
  • erikkmcvay
    erikkmcvay Posts: 238 Member
    To increase your bench try this:

    1st Exercise: FLAT BENCH
    1st set: bare bar -- slow slow reps for stretch. Be sure to stretch well on the chest.
    2nd set: weight to get NO MORE then 6 reps (looks like 140 for you)
    3rd set: near max bench (your 140lbs for 6 reps looked like a good 2nd set so what's you max?) for no more then 3 reps
    4th set: weight to get NO MORE then 6 reps (here you'd likely do 140lbs again)
    5th set: bare bar -- slow to cool down and stretch.

    Do ONCE a week ONLY -- DO NOT work chest again for one week to let it heal completely (24hrs to recover, 3-5 days to fully repair, heal and grow).

    2nd Exercise (if desired): Incline (seated about 45 degrees upright or slightly more) DUMBELL PRESS
    1st set: LIGHT weight -- this might be only 15lbs for you -- possibly less. Do 6-8 reps
    2nd set: medium weight -- 4-6 reps
    3rd set: medium weight (cold be 20lbs ea) -- 4-6 reps
    NOTE: Do this VERY SLOWLY concentrate on form and control and don't worry about the weight, it's not as important as the burn.

    I used this routing to break my 300lbs bench and push it to 350lbs
  • erikkmcvay
    erikkmcvay Posts: 238 Member
    I might also add to up your protein. For muscle gain and repair you could be eating 2g's per lbs of LBM (Lean Body Mass) or even 2g's per pound of body weight.

    Note: When I was 232 and benching 350 I ate as much as 500grams of protein a day to facility bulking and muscle repair. I was also 10% bodyfat at the time. You need LOTS of protein to gain muscle and to repair it so don't skimp on it and be sure to get something that's full of BCAA's and is low in sugars but high in protein (Cryosport is 140cals for 27g's of protein with lots of BCAA's and is pretty reasonably priced at Costco of all places).
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    I might also add to up your protein. For muscle gain and repair you could be eating 2g's per lbs of LBM (Lean Body Mass) or even 2g's per pound of body weight.

    Note: When I was 232 and benching 350 I ate as much as 500grams of protein a day to facility bulking and muscle repair. I was also 10% bodyfat at the time. You need LOTS of protein to gain muscle and to repair it so don't skimp on it and be sure to get something that's full of BCAA's and is low in sugars but high in protein (Cryosport is 140cals for 27g's of protein with lots of BCAA's and is pretty reasonably priced at Costco of all places).
    I'm currently getting about 1.2g protein per pound of LBM.
  • erikkmcvay
    erikkmcvay Posts: 238 Member

    I'm currently getting about 1.2g protein per pound of LBM.

    ;) Try Upping that to 2g's and giving yourself plenty of rest (for the muscle -- meaning don't overtrain).
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Great progress. You have inspired me to graph my lifts as well. When are you going to treat yourself to an oly bar?
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Deadlifting 120lbs (Feb) and now 275 lbs.
    deadliftprogress_zps4a4d2e12.jpg


    Squatting 70 lbs (Feb) and now 275 lbs.
    squatprogress_zpsf271cab1.jpg

    Much better form now. And the low bar squat should treat you well vs. that high bar. Well done.
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member

    I'm currently getting about 1.2g protein per pound of LBM.

    ;) Try Upping that to 2g's and giving yourself plenty of rest (for the muscle -- meaning don't overtrain).
    Yeah I seem to be finding where my "overtrain" levels are. I'm cutting at about 300 cals a day, currently on 2400-3000 depending on my activity (using a fitbit) so 1200 calories of proteins would be a pretty intense change in diet for me! I'll have to look into what I could swap around to meet those macros, but I get foggy/weak/dizzy/etc if I drop my carbs too low. Thanks. :)
  • LiftAllThePizzas
    LiftAllThePizzas Posts: 17,857 Member
    Great progress. You have inspired me to graph my lifts as well. When are you going to treat yourself to an oly bar?
    Awesome, I will keep an eye out for graphs. :)

    I've been wondering about this, it seems like most people use an olympic set. Is there any particular advantage to them? (I've got enough plates to make a 335 pound bar right now which will keep me busy for a while, and then I can add more sets of 25's when needed.)
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    I've been wondering about this, it seems like most people use an olympic set. Is there any particular advantage to them? (I've got enough plates to make a 335 pound bar right now which will keep me busy for a while, and then I can add more sets of 25's when needed.)

    Just the bar is a larger diameter so easier on your hands and back (when squatting). You don't need to go to an oly bar, though. Keep doing what you're doing. It's working.
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