6 Month Results

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Replies

  • Matthew_Gallagher
    Matthew_Gallagher Posts: 13
    Maybe I'm just saying that because I can gain my strength back in 3 months time no problem because ive done it before.

    Guess its one of those youth things, Ill enjoy it while i can lol
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    lucky bugger :P
  • ganesha303
    ganesha303 Posts: 257 Member
    I just got Starting Strength for my birthday. I will be squatting like a super star in no time. I will have to figure out what I can use to record it though

    I use ifitness on my iPad for recording my lifts. It is an invaluable resource, and you can back it up online...
  • ganesha303
    ganesha303 Posts: 257 Member
    How did you measure the fat loss versus the muscle gain? I have started the same program and I have noticed that I am more solid but I just want to see how to do it.
    Also congrats on the squats that is a huge weight. I am 6'5", 242 and I am having a hard time getting past 180lbs on the squats. I am not sure if it is a mental block though

    On measuring: Omron body fat analyzer is like $25 at drugstore.com. Not perfect but good enough.

    On your squats: if you are following 5x5 and having stalling problems before you get into de-loading, are you eating enough protein and are you getting enough sleep? Either of these can throw your heavy lifts off.
  • ganesha303
    ganesha303 Posts: 257 Member
    [quote
    Lift Stats:
    Squat = 185lbs - 340lbs
    Bench = 95lbs - 200lbs
    Deadlift = 135lbs - 315lbs
    Press = 65lbs - 125lbs
    Row = 65lbs - 140lbs
    [/quote]

    Just curious how your squats ended up heavier than Deadlifts?
  • End6ame
    End6ame Posts: 903
    [quote
    Lift Stats:
    Squat = 185lbs - 340lbs
    Bench = 95lbs - 200lbs
    Deadlift = 135lbs - 315lbs
    Press = 65lbs - 125lbs
    Row = 65lbs - 140lbs

    Just curious how your squats ended up heavier than Deadlifts?
    [/quote]

    Just how it played out, mostly as a result of focusing on grip strength for a while so i can put off incorporating lifting straps as long as possible. It is getting increasingly difficult though. I may start pulling my work sets with straps and keep using double-overhand for my warmups.
  • gtm124
    gtm124 Posts: 179
    I don't have a dog in this fight, but this is the first post where I have seen GUYS on MFP. Nothing against the fairer sex, but good to see I am not the only guy on here. But I am new to MFP so maybe I have not looked around enough. Keep up the good work guys. FWIW, I like to incorporate cardio into my exercise program mostly in the form of road cycling. Weight training is important too as a strong body is as important as a strong pumping heart in cycling.
  • ganesha303
    ganesha303 Posts: 257 Member
    result of focusing on grip strength for a while

    What are you doing to work on grip strength?
  • End6ame
    End6ame Posts: 903
    result of focusing on grip strength for a while

    What are you doing to work on grip strength?

    I was sticking strictly to double-overhand grip, which made progression harder around 275lbs and was holding longer at the top (up to 5 seconds) which again, made progression harder. It worked though, now 275 is my last warm-up set and I am able to complete them with double over-hand then use switch grip on my work weight.
  • Matthew_Gallagher
    Matthew_Gallagher Posts: 13
    Btw -- At my best

    Bench: 290 lbs
    Squat: 550 lbs
    Deadlift: 600 lbs
    Press: 185 lbs
    All while I was weighing anywhere from 200 to 210

    Fat/weight loss
    Started 215lbs approx 27% bf
    Now 182lbs approx 20% bf
    11 weeks to final fat/weight loss goal of 160lbs at approx 12%

    (Then from there I'm going to start adding on the lbs of muscle, because I'm going to feel like a littler girl at 160)
    Final goal 175-185 lbs 8%-12% bf


    If you want any tips of advice based on my successes, I'd gladly help.
  • thkelly
    thkelly Posts: 466 Member
    Results after six months of strength training on a caloric deficit, with no cardio. I started out on a 5x5 program and just recently switched to 3x5 because the weights were too heavy to keep progressing on 5x5; same program, just lowered the volume. Will be dropping down to 1x5 within the next couple of months before switching to an intermediate program. I workout from 45 min to 1.5 hours three times per week (time gets longer as the weights gets heavier.) No switching programs every month, no "muscle confusion" tactics, just consistency.

    Body Stats:
    Body Weight = 246lbs - 225lbs (net loss of 21lbs)
    BF % = 35% - 27% (lost 8% body fat)
    Fat Mass = 87lbs - 60lbs (lost27lbs of fat)
    Fat-free Mass = 159lbs - 165lbs (gained 6lbs of muscle)
    Waist = 44in – 40in (lost 4in off waistline)

    Lift Stats:
    Squat = 185lbs - 340lbs
    Bench = 95lbs - 200lbs
    Deadlift = 135lbs - 315lbs
    Press = 65lbs - 125lbs
    Row = 65lbs - 140lbs

    you squat more than you deadlift?
    are you sure you're going ATG? or even parallel?
    not trying to hate, but that just doesn't make sense.
  • thumper44
    thumper44 Posts: 1,464 Member
    Great job Grglandr.

    Waiting to read more about this thread. Good job guys.
  • End6ame
    End6ame Posts: 903
    Results after six months of strength training on a caloric deficit, with no cardio. I started out on a 5x5 program and just recently switched to 3x5 because the weights were too heavy to keep progressing on 5x5; same program, just lowered the volume. Will be dropping down to 1x5 within the next couple of months before switching to an intermediate program. I workout from 45 min to 1.5 hours three times per week (time gets longer as the weights gets heavier.) No switching programs every month, no "muscle confusion" tactics, just consistency.

    Body Stats:
    Body Weight = 246lbs - 225lbs (net loss of 21lbs)
    BF % = 35% - 27% (lost 8% body fat)
    Fat Mass = 87lbs - 60lbs (lost27lbs of fat)
    Fat-free Mass = 159lbs - 165lbs (gained 6lbs of muscle)
    Waist = 44in – 40in (lost 4in off waistline)

    Lift Stats:
    Squat = 185lbs - 340lbs
    Bench = 95lbs - 200lbs
    Deadlift = 135lbs - 315lbs
    Press = 65lbs - 125lbs
    Row = 65lbs - 140lbs

    you squat more than you deadlift?
    are you sure you're going ATG? or even parallel?
    not trying to hate, but that just doesn't make sense.

    I don't go ATG because I do low bar squats, which requires a bit more of a lean forward and prevents the verticalness required for ATG. I do hit parallel though (tops of quads are parallel). I already posted as to why my DL is behind my squat, it will balance out in time.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Another possible issue could be quad dominance. I know you don't want to mess the the program too much but Stiff leg deadlifts or glute ham raises could also be beneficial.

    Massive lifts Matthew_Gallagher!
  • thkelly
    thkelly Posts: 466 Member
    Btw -- At my best

    Bench: 290 lbs
    Squat: 550 lbs
    Deadlift: 600 lbs
    Press: 185 lbs
    All while I was weighing anywhere from 200 to 210

    Fat/weight loss
    Started 215lbs approx 27% bf
    Now 182lbs approx 20% bf
    11 weeks to final fat/weight loss goal of 160lbs at approx 12%

    (Then from there I'm going to start adding on the lbs of muscle, because I'm going to feel like a littler girl at 160)
    Final goal 175-185 lbs 8%-12% bf


    If you want any tips of advice based on my successes, I'd gladly help.

    once you get down to 160lbs are you going to try to maintain that bodyfat pct and gain the 15-25 lbs to get up to 175-185?
  • End6ame
    End6ame Posts: 903
    Another possible issue could be quad dominance. I know you don't want to mess the the program too much but Stiff leg deadlifts or glute ham raises could also be beneficial.

    Massive lifts Matthew_Gallagher!

    The best assistance exercise for deadlifts is deadlifts. Plus since I do low-bar squats instead of high-bar, my posterior chain is already getting hammered.
  • ganesha303
    ganesha303 Posts: 257 Member
    Plus since I do low-bar squats instead of high-bar, my posterior chain is already getting hammered.

    Agreed. When you drop your upper leg below parallel, and take advantage of the bounce, you really engage the hamstrings on the way back up...
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