StrongLifts anyone?
autopilot_off
Posts: 83 Member
Anyone out there doing StrongLifts and willing to share your progress? I'm looking for people with whom I can share my progress as well. I've been doing StrongLifts since November and just wanted to commiserate with anyone else who is working with the same program.
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Replies
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I'm doing SL. I have been since the end of September. What kind of progress are you looking for? Pics, stats, etc?
Pics: left from August (before SL), right from December (2 full months of SL).
Stats:
Body weight has remained the same.
Not sure what my BF has done because I didn't have an accurate BF reading from before SL (estimate though is that it has decreased a little bit).
Squats: 115 to 160 (with one deload from 175 to 115 to fix my form)
Bench: 85 to 105 (with a few deloads since 105 kicks my butt)
Row: 65 to 115
OHP: 55 to 90 (currently sticking to 90 since I don't have fractional plates)
Deads: 145 to 1900 -
I'm doing SL. I have been since the end of September. What kind of progress are you looking for? Pics, stats, etc?
Stats:
Body weight has remained the same.
Not sure what my BF has done because I didn't have an accurate BF reading from before SL (estimate though is that it has decreased a little bit).
Squats: 115 to 160 (with one deload from 175 to 115 to fix my form)
Bench: 85 to 105 (with a few deloads since 105 kicks my butt)
Row: 65 to 115
OHP: 55 to 90 (currently sticking to 90 since I don't have fractional plates)
Deads: 145 to 190
Nice work!
I'm looking for stats mostly. Percentage increases, numbers, etc. All that statistical data that I can manipulate to make myself feel better about my own progress. I have been doing it all on my own so I don't really know what goals to set or know if I'm doing well per se.
For me:
Body weight has remained the same.
Squats 185 - 295 (hopefully 300 today)
Bench 145 - 185
Row 110 - 170
OHP 105 - 135
Deadlift 235 - 335 (hopefully 345 today)0 -
autopilot_off wrote: »I'm doing SL. I have been since the end of September. What kind of progress are you looking for? Pics, stats, etc?
Pics: left from August (before SL), right from December (2 full months of SL).
Stats:
Body weight has remained the same.
Not sure what my BF has done because I didn't have an accurate BF reading from before SL (estimate though is that it has decreased a little bit).
Squats: 115 to 160 (with one deload from 175 to 115 to fix my form)
Bench: 85 to 105 (with a few deloads since 105 kicks my butt)
Row: 65 to 115
OHP: 55 to 90 (currently sticking to 90 since I don't have fractional plates)
Deads: 145 to 190
Nice work!
I'm looking for stats mostly. Percentage increases, numbers, etc. All that statistical data that I can manipulate to make myself feel better about my own progress. I have been doing it all on my own so I don't really know what goals to set or know if I'm doing well per se.
Thanks!
I included my weight lifted increases. I'm female, so you'll have different results. I'm also currently cutting, so that has some play into what kind of weight I can lift.
For quick math though (in 4 months):
Squats: 40% increase
Bench: 24% increase
Row: 75% increase
OHP: 65% increase
Deads: 31% increase0 -
I've been doing StrongLifts 5x5 on and off over the past year or so. My problem is that I get to a place where I am making some real gains and then I do more cardio for a while and when I go back to SL is have to deload for a while and make those gains again -- I will probably have to spend longer time in the gym to combine both cardio training with strength on the same days to keep up with progress in both.0
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autopilot_off wrote: »I'm doing SL. I have been since the end of September. What kind of progress are you looking for? Pics, stats, etc?
Pics: left from August (before SL), right from December (2 full months of SL).
Stats:
Body weight has remained the same.
Not sure what my BF has done because I didn't have an accurate BF reading from before SL (estimate though is that it has decreased a little bit).
Squats: 115 to 160 (with one deload from 175 to 115 to fix my form)
Bench: 85 to 105 (with a few deloads since 105 kicks my butt)
Row: 65 to 115
OHP: 55 to 90 (currently sticking to 90 since I don't have fractional plates)
Deads: 145 to 190
Nice work!
I'm looking for stats mostly. Percentage increases, numbers, etc. All that statistical data that I can manipulate to make myself feel better about my own progress. I have been doing it all on my own so I don't really know what goals to set or know if I'm doing well per se.
Thanks!
I included my weight lifted increases. I'm female, so you'll have different results. I'm also currently cutting, so that has some play into what kind of weight I can lift.
For quick math though (in 4 months):
Squats: 40% increase
Bench: 24% increase
Row: 75% increase
OHP: 65% increase
Deads: 31% increase
That's great. I'm cutting as well so I don't know really what to expect.0 -
I failed my 300 lb squats today, only completed 2 sets. But I nailed my 345 lb deadlift.0
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I'm doing SL. I have been since the end of September. What kind of progress are you looking for? Pics, stats, etc?
Pics: left from August (before SL), right from December (2 full months of SL).
Stats:
Body weight has remained the same.
Not sure what my BF has done because I didn't have an accurate BF reading from before SL (estimate though is that it has decreased a little bit).
Squats: 115 to 160 (with one deload from 175 to 115 to fix my form)
Bench: 85 to 105 (with a few deloads since 105 kicks my butt)
Row: 65 to 115
OHP: 55 to 90 (currently sticking to 90 since I don't have fractional plates)
Deads: 145 to 190
May I ask what you were doing calorie/macro wise during this time?0 -
scaly you are the man! I mean woman. But you look incredible!
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Xcaly*
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I started out doing them on a Smith because I had nothing else and not using the app to track. When I started using a real barbell in November I started using the app so that's what I have data for. So this is my November to now improvements.
Sq from 115 to 215
DL 135 to 230
OHP 65 to 90
BP 95 to 150
row 60 to 1150 -
jenglish712 wrote: »I started out doing them on a Smith because I had nothing else and not using the app to track. When I started using a real barbell in November I started using the app so that's what I have data for. So this is my November to now improvements.
Sq from 115 to 215
DL 135 to 230
OHP 65 to 90
BP 95 to 150
row 60 to 115
That's a nice improvement.
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autopilot_off wrote: »jenglish712 wrote: »I started out doing them on a Smith because I had nothing else and not using the app to track. When I started using a real barbell in November I started using the app so that's what I have data for. So this is my November to now improvements.
Sq from 115 to 215
DL 135 to 230
OHP 65 to 90
BP 95 to 150
row 60 to 115
That's a nice improvement.
Thanks. Still pretty light but I gotta start somewhere and I had really never done any strength training before last year. It's a shame I have chunked up quite a bit on surplus over winter and do not expect near the strength gains (if not losses) as I move into cutting fat. I have put on about 10 pounds over that period and got back up to 160.0 -
jenglish712 wrote: »autopilot_off wrote: »jenglish712 wrote: »I started out doing them on a Smith because I had nothing else and not using the app to track. When I started using a real barbell in November I started using the app so that's what I have data for. So this is my November to now improvements.
Sq from 115 to 215
DL 135 to 230
OHP 65 to 90
BP 95 to 150
row 60 to 115
That's a nice improvement.
Thanks. Still pretty light but I gotta start somewhere and I had really never done any strength training before last year. It's a shame I have chunked up quite a bit on surplus over winter and do not expect near the strength gains (if not losses) as I move into cutting fat. I have put on about 10 pounds over that period and got back up to 160.
Don't count yourself out of gains while cutting. I have been cutting since I started and I'm still improving. Your gains might be less or even if you just maintained your current lifting stats it will help you keep your muscle while you lose weight.0 -
I think I will be able to see some improvement still in Bench and OHP. If I hold steady on squats and deads I will be satisfied with that. I'm not terribly far from 1.5x bodyweight on squats. But if I was down to 10% bodyfat I would be past that... so if I maintained lifts and dropped the fat I would be golden.
I just have to be patient with the weight loss and not try to rush it and lose strength and muscle. I figure before I am too far into it I may have to pull back to 3x5 due to less ability to recover but we will see. The 5x5 is starting to eat up a lot of time in the mornings due to long rest times.0 -
jenglish712 wrote: »I think I will be able to see some improvement still in Bench and OHP. If I hold steady on squats and deads I will be satisfied with that. I'm not terribly far from 1.5x bodyweight on squats. But if I was down to 10% bodyfat I would be past that... so if I maintained lifts and dropped the fat I would be golden.
I just have to be patient with the weight loss and not try to rush it and lose strength and muscle. I figure before I am too far into it I may have to pull back to 3x5 due to less ability to recover but we will see. The 5x5 is starting to eat up a lot of time in the mornings due to long rest times.
If I was at my ideal BF% I would be squatting well beyond 1.5X my bodyweight. Hopefully I can keep it there too.
But I hear you on recovery between sets. That's what makes my time at the gym take so long.0 -
arditarose wrote: »I'm doing SL. I have been since the end of September. What kind of progress are you looking for? Pics, stats, etc?
Pics: left from August (before SL), right from December (2 full months of SL).
Stats:
Body weight has remained the same.
Not sure what my BF has done because I didn't have an accurate BF reading from before SL (estimate though is that it has decreased a little bit).
Squats: 115 to 160 (with one deload from 175 to 115 to fix my form)
Bench: 85 to 105 (with a few deloads since 105 kicks my butt)
Row: 65 to 115
OHP: 55 to 90 (currently sticking to 90 since I don't have fractional plates)
Deads: 145 to 190
May I ask what you were doing calorie/macro wise during this time?
Calories: 1800 per day (about) My weight didn't really change because I had days where I ate my alloted calories and other days where I went way over (vacation, holidays, etc.).
Macros: 35p/35c/30f (158 grams protein/158 grams carbs/ 60 grams fat)
But I'm almost always over on my protein and fat goals. I usually end up between 100-150 on my carbs.0 -
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xcalygrl, beyond your amazing transformation, you have some killer quads. It had to be said.0
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autopilot_off wrote: »xcalygrl, beyond your amazing transformation, you have some killer quads. It had to be said.
Thank you
:flowerforyou: That's the look I'm going for 
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Alright StrongLifters, help a guy out here. I just failed my squats AGAIN today after de-loading 10 lbs from Friday. Plus I failed my barbell rows. I haven't been sleeping well the past few days so I know that may be contributing, but am I due for a rest week?
Up until last Friday I have been steadily adding weight each session since November and now I seem to be stalling. Thoughts? Criticisms? Random questions and/or movie quotes?0 -
Lack of rest could be the issue.
What about food? Anything different over the last few days compared to before? (I know on days where I've eaten too soon before lifting or ate craptastically, my lifts suffer.)
What else are you doing besides SL? Running, biking, swimming, etc.?0 -
^In addition to that, how positive are you on form? Could you video yourself and ask for form critique if you aren't sure?
Also, the program calls for a 10% deload after a failure, not a 10lb deload. You likely did not drop far enough to work your way back up.0 -
Lack of rest could be the issue.
What about food? Anything different over the last few days compared to before? (I know on days where I've eaten too soon before lifting or ate craptastically, my lifts suffer.)
What else are you doing besides SL? Running, biking, swimming, etc.?
I'm just doing some short, moderate to intense body weight exercises. Nothing more than 15 minutes. And I did eat pretty crappy over the weekend so that's probably a big reason.^In addition to that, how positive are you on form? Could you video yourself and ask for form critique if you aren't sure?
Also, the program calls for a 10% deload after a failure, not a 10lb deload. You likely did not drop far enough to work your way back up.
I'm fairly confident on form. I video myself regularly to make sure I'm doing it right. But I think you're right that I didn't deload enough. I'll drop back to 270 on Wednesday and see how it goes. If I get brave enough, I may post a video for form check, but I still feel like such a noob. I just need to get over myself I guess.
Thanks so much for the feedback.0 -
I don't have photos but I've been doing it since June.
Squat 45->375lb (+335)
Bench 45->190lb (+145, though I did 225 the other day for the hell of it to be in the 1000+ lb club)
Row 65-> 195lb (+130)
OHP 45->145lb (+100) screw ohp lol
Deadlift 95->405lbs (+310)0 -
autopilot_off wrote: »Lack of rest could be the issue.
What about food? Anything different over the last few days compared to before? (I know on days where I've eaten too soon before lifting or ate craptastically, my lifts suffer.)
What else are you doing besides SL? Running, biking, swimming, etc.?
I'm just doing some short, moderate to intense body weight exercises. Nothing more than 15 minutes. And I did eat pretty crappy over the weekend so that's probably a big reason.^In addition to that, how positive are you on form? Could you video yourself and ask for form critique if you aren't sure?
Also, the program calls for a 10% deload after a failure, not a 10lb deload. You likely did not drop far enough to work your way back up.
I'm fairly confident on form. I video myself regularly to make sure I'm doing it right. But I think you're right that I didn't deload enough. I'll drop back to 270 on Wednesday and see how it goes. If I get brave enough, I may post a video for form check, but I still feel like such a noob. I just need to get over myself I guess.
Thanks so much for the feedback.
If you do decide to get form feeback, this is a great thread to post in with a lot of experienced lifters:
http://community.myfitnesspal.com/en/discussion/911984/form-critique-thread-post-your-videos-here0 -
I have done SL in the past. It's a good starting program, but I have since progressed onto program that handles heavier weight.
My starting stats before SL (from memory)
SQ: 100kg 5x5 (220lbs)
DL: 90kg 1x5 (198lbs)
BP: 60kg 5x5 (132lbs)
ROW: 40kg 5x5 (88lbs)
OHP: 30kg 5x5 (66lbs)
When I began SL, I deloaded to roughly 60% of above.
After 6 months my stats:
SQ: 140kg 5x5 (308lbs)
DL: 170kg 1x5 (374lbs)
BP: 100kg 5x5 (220lbs)
ROW: 75kg 5x5 (165lbs)
OHP: 60kg 5x5 (132lbs)
I got to the point were i felt I wasn't making much progress (Particularly ROW & OHP), now I have switched to MADCOW and have started making good progress again.0 -
autopilot_off wrote: »Lack of rest could be the issue.
What about food? Anything different over the last few days compared to before? (I know on days where I've eaten too soon before lifting or ate craptastically, my lifts suffer.)
What else are you doing besides SL? Running, biking, swimming, etc.?
I'm just doing some short, moderate to intense body weight exercises. Nothing more than 15 minutes. And I did eat pretty crappy over the weekend so that's probably a big reason.^In addition to that, how positive are you on form? Could you video yourself and ask for form critique if you aren't sure?
Also, the program calls for a 10% deload after a failure, not a 10lb deload. You likely did not drop far enough to work your way back up.
I'm fairly confident on form. I video myself regularly to make sure I'm doing it right. But I think you're right that I didn't deload enough. I'll drop back to 270 on Wednesday and see how it goes. If I get brave enough, I may post a video for form check, but I still feel like such a noob. I just need to get over myself I guess.
Thanks so much for the feedback.
If you do decide to get form feeback, this is a great thread to post in with a lot of experienced lifters:
http://community.myfitnesspal.com/en/discussion/911984/form-critique-thread-post-your-videos-here
Thanks for this, I'll be checking this often for sure.0 -
I even find it useful just for watching videos and seeing the critique and applying what I learn to my own lifts.autopilot_off wrote: »autopilot_off wrote: »Lack of rest could be the issue.
What about food? Anything different over the last few days compared to before? (I know on days where I've eaten too soon before lifting or ate craptastically, my lifts suffer.)
What else are you doing besides SL? Running, biking, swimming, etc.?
I'm just doing some short, moderate to intense body weight exercises. Nothing more than 15 minutes. And I did eat pretty crappy over the weekend so that's probably a big reason.^In addition to that, how positive are you on form? Could you video yourself and ask for form critique if you aren't sure?
Also, the program calls for a 10% deload after a failure, not a 10lb deload. You likely did not drop far enough to work your way back up.
I'm fairly confident on form. I video myself regularly to make sure I'm doing it right. But I think you're right that I didn't deload enough. I'll drop back to 270 on Wednesday and see how it goes. If I get brave enough, I may post a video for form check, but I still feel like such a noob. I just need to get over myself I guess.
Thanks so much for the feedback.
If you do decide to get form feeback, this is a great thread to post in with a lot of experienced lifters:
http://community.myfitnesspal.com/en/discussion/911984/form-critique-thread-post-your-videos-here
Thanks for this, I'll be checking this often for sure.
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I even find it useful just for watching videos and seeing the critique and applying what I learn to my own lifts.
Yep, I'm watching right now.0 -
I have done SL in the past. It's a good starting program, but I have since progressed onto program that handles heavier weight.
My starting stats before SL (from memory)
SQ: 100kg 5x5 (220lbs)
DL: 90kg 1x5 (198lbs)
BP: 60kg 5x5 (132lbs)
ROW: 40kg 5x5 (88lbs)
OHP: 30kg 5x5 (66lbs)
When I began SL, I deloaded to roughly 60% of above.
After 6 months my stats:
SQ: 140kg 5x5 (308lbs)
DL: 170kg 1x5 (374lbs)
BP: 100kg 5x5 (220lbs)
ROW: 75kg 5x5 (165lbs)
OHP: 60kg 5x5 (132lbs)
I got to the point were i felt I wasn't making much progress (Particularly ROW & OHP), now I have switched to MADCOW and have started making good progress again.
Whoa! Even your befores ain't bad! Looks like you took it a long ways before having to switch to an intermediate program.0
This discussion has been closed.
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