Any 5x5 Success Stories?
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keithcw_the_first wrote: »
Again, doing stronglifts but not eating enough. I was stuck with the "5 lbs. a week" progression and I let my form suffer instead of deloading or upping my calories.
So basically I chalk those up to poor decision making on my part. Listen to your body, make sure you're eating enough to match your work output. You'll be astounded.
This! I was trying to keep a significant deficit to keep losing quickly, but was soooo tired and my lifts were suffering. Upped the calories a bit to what I should have been eating, ~1500, and everything improved. Well, except the scale. It's not moving down too much. It's not reliable, anyway. If I can continue to go down in sizes, that's all I want.
How long did it take you after upping your calories for you lifts to improve?0 -
arditarose wrote: »keithcw_the_first wrote: »
Again, doing stronglifts but not eating enough. I was stuck with the "5 lbs. a week" progression and I let my form suffer instead of deloading or upping my calories.
So basically I chalk those up to poor decision making on my part. Listen to your body, make sure you're eating enough to match your work output. You'll be astounded.
This! I was trying to keep a significant deficit to keep losing quickly, but was soooo tired and my lifts were suffering. Upped the calories a bit to what I should have been eating, ~1500, and everything improved. Well, except the scale. It's not moving down too much. It's not reliable, anyway. If I can continue to go down in sizes, that's all I want.
How long did it take you after upping your calories for you lifts to improve?
The next workout. Seriously. I had been struggling with 55 lbs on OHP for a while. I went ahead and tried 60 and failed on the second set. Took loooooong rests and got through the rest, but I should have de-loaded.
April 2 - not a good feeling while lifting and tired all the time
April 5 - upped calories after doing some reading
April 7 - had a great work out. S=85 Bench=75 Row=75
April 9 - felt so strong. S=90 OHP=60 DL=155 It was hard, but I didn't fail on anything and had more energy overall. Take THAT OHP!0 -
arditarose wrote: »keithcw_the_first wrote: »
Again, doing stronglifts but not eating enough. I was stuck with the "5 lbs. a week" progression and I let my form suffer instead of deloading or upping my calories.
So basically I chalk those up to poor decision making on my part. Listen to your body, make sure you're eating enough to match your work output. You'll be astounded.
This! I was trying to keep a significant deficit to keep losing quickly, but was soooo tired and my lifts were suffering. Upped the calories a bit to what I should have been eating, ~1500, and everything improved. Well, except the scale. It's not moving down too much. It's not reliable, anyway. If I can continue to go down in sizes, that's all I want.
How long did it take you after upping your calories for you lifts to improve?
The next workout. Seriously. I had been struggling with 55 lbs on OHP for a while. I went ahead and tried 60 and failed on the second set. Took loooooong rests and got through the rest, but I should have de-loaded.
April 2 - not a good feeling while lifting and tired all the time
April 5 - upped calories after doing some reading
April 7 - had a great work out. S=85 Bench=75 Row=75
April 9 - felt so strong. S=90 OHP=60 DL=155 It was hard, but I didn't fail on anything and had more energy overall. Take THAT OHP!
Ugh. I'm so upping my calories this week. Screw 130 lbs. Tired of feeling like a wimp with my lifts. Thanks for that time line
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arditarose wrote: »Ugh. I'm so upping my calories this week. Screw 130 lbs. Tired of feeling like a wimp with my lifts. Thanks for that time line
You won't regret it, overall. Yeah, seeing that scale move steadily down is nice. But not gaining strength was doing a number on my emotional wellbeing, and THAT was leading toward a cycle I want out of my life. Food = tasty fuel, not comfort or punishment.
For what it's worth, you look fabulous. I can't believe anyone in your life would think you weigh more than 130, anyway! You look so slender!
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My experience has been that if you want to do a deficit, it really needs to be small if you want to progress on the lifts after a certain point. I felt so much better after upping my calories for my second 3 months stint with SL. I tried to cut pretty drastically in January and my lifts suffered accordingly as I cut my carbs way down. They help get the glycogen in your muscles that help with your lifts too. Looking forward to June when I go on a bulk again.0
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Love this thread!0
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arditarose wrote: »Ugh. I'm so upping my calories this week. Screw 130 lbs. Tired of feeling like a wimp with my lifts. Thanks for that time line
You won't regret it, overall. Yeah, seeing that scale move steadily down is nice. But not gaining strength was doing a number on my emotional wellbeing, and THAT was leading toward a cycle I want out of my life. Food = tasty fuel, not comfort or punishment.
For what it's worth, you look fabulous. I can't believe anyone in your life would think you weigh more than 130, anyway! You look so slender!
What a nice compliment, thank you
Yay for food and lifting the things.0 -
@MisterZ33 It just depends on your goals. If your goal is to lose weight solely, then don't expect to set the world on fire in the weight room with setting personal records or anything. If you're a guy, starting with the bar, you're going to be able to go quite a ways even on a deficit. If you've been lifting for awhile, or starting with a higher weight, I wouldn't do much less than 1-200 cal/day deficit, and you could go up to 500 cal/day surplus if you really want to gain on the bar.0 -
I just started strong lifts last week, but I have been lifting a while so I didn't start with the bar. I'm 202.6 @ 16.7% bodyfat (using the 3 point method) and running a 20% deficit, but I'll be doing only a 15% cut when my bodyfat gets under 15%. My main goal is body composition and I am trying to get into 8-9% range and then do weekly adjustments to keep in there. Here is a question: do you just enter the activity for stronglifts as 45 min of 'strength training'? Also, I'm doing intermittent fasting as well, so my first meal of the day is a low carb protein shake before lifting, then I cram all the rest of my calories in 1-2 hours just after lifting.0
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I'm three weeks in and a complete newbie to barbell weight lifting. I haven't seen big changes yet but I FEEL stronger and being stronger makes me feel lighter... and that feels really good. So far I really like the program.0
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I'm three weeks in and a complete newbie to barbell weight lifting. I haven't seen big changes yet but I FEEL stronger and being stronger makes me feel lighter... and that feels really good. So far I really like the program.
I was going to say almost exactly this.
Ive been 7 times, also had a week holiday breaking it up, and already I feel really good. I dont believe Ive bulked at all, would be silly really, but I am finding everything feels kind of "tighter", or firmer. It leaves me with excitement to wonder how I will feel after another 7 times!
I started with the bar, and that first day I walked out of the gym and nearly collapsed walking down a step - my legs were like jelly and just went from under me! After that I dreaded squats, but seriously I love them now.
I work out early, and accidentally put 10kg on the bar more than I should have yesterday, did a set of 5 thinking "This is heavier than normal - I must be tired!" and then realised my mistake (was just having one of 'those' days). I deloaded the bar, to stick with the program, but was absolutely delighted I still did that set and felt good doing it.
Its hard to say if Im getting stronger at this point, its so early, but I am now feeling that I am working harder which feels really good.
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wilsonctenney wrote: »I just started strong lifts last week, but I have been lifting a while so I didn't start with the bar. I'm 202.6 @ 16.7% bodyfat (using the 3 point method) and running a 20% deficit, but I'll be doing only a 15% cut when my bodyfat gets under 15%. My main goal is body composition and I am trying to get into 8-9% range and then do weekly adjustments to keep in there. Here is a question: do you just enter the activity for stronglifts as 45 min of 'strength training'? Also, I'm doing intermittent fasting as well, so my first meal of the day is a low carb protein shake before lifting, then I cram all the rest of my calories in 1-2 hours just after lifting.
That's how I've always logged mine. Probably not very accurate, but seems like the easiest way to me.
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bump0
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Yesterday I started my 10th week of stronglifts. The scale hasn't moved much but the inches are steadily coming off . I started with the empty barbell and as of yesterday my stats are squats 135 (yay finally got to the 45 plate!) Deadlift 195, row 90, bench 80 and ohp 65 (grrr). It's insane to look back at just a few months ago and think about how clumsy/weak I felt with just the bar. Such a great program to do. I will be back to post pics at my year mark lol 0
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arabianhorselover wrote: »wilsonctenney wrote: »I just started strong lifts last week, but I have been lifting a while so I didn't start with the bar. I'm 202.6 @ 16.7% bodyfat (using the 3 point method) and running a 20% deficit, but I'll be doing only a 15% cut when my bodyfat gets under 15%. My main goal is body composition and I am trying to get into 8-9% range and then do weekly adjustments to keep in there. Here is a question: do you just enter the activity for stronglifts as 45 min of 'strength training'? Also, I'm doing intermittent fasting as well, so my first meal of the day is a low carb protein shake before lifting, then I cram all the rest of my calories in 1-2 hours just after lifting.
That's how I've always logged mine. Probably not very accurate, but seems like the easiest way to me.
I don't think this is an accurate way to log because you are not lifting for the entire 45min. There is a lot of resting. I don't log the calories as cardio. I just keep track of my sets as strength, which is not overly accurate either. I log no calories but I'm not too strict with my calories and will eat a little more if I'm hungry. It seems to be working for me so far.0 -
My weight loss is super slow and I wouldn't say the inches are exactly coming off either, but I definitely feel stronger. I've been doing it since mid/late January and last week, this super buff, tattooed guy that I see at the gym a lot but have never spoken to before told me I'm awesome. I'd call that a success.0
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wilsonctenney wrote: »...Here is a question: do you just enter the activity for stronglifts as 45 min of 'strength training'? Also, I'm doing intermittent fasting as well, so my first meal of the day is a low carb protein shake before lifting, then I cram all the rest of my calories in 1-2 hours just after lifting.
I do IF and don't eat back exercise calories, regardless if I'm cutting or bulking, just set a calorie goal and forget it. Your protein shake is breaking your fast. Why not get some carbs in before your workout? I would guess your gym performance would improve with some carbs.
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So I just finished 1 week(3 workouts). I only used the bar for each workout and didn't progress with any plates. I felt a bit sore the day after each workout. I definitely feel good physically as well as mentally. Being able to get through the workout and now looking forward to the progression feels great. I think I'm hooked.
I'll start doing the plate progression beginning with my next workout.0 -
MikeDee_ny wrote: »So I just finished 1 week(3 workouts). I only used the bar for each workout and didn't progress with any plates. I felt a bit sore the day after each workout. I definitely feel good physically as well as mentally. Being able to get through the workout and now looking forward to the progression feels great. I think I'm hooked.
I'll start doing the plate progression beginning with my next workout.
Going to start myself today - I am going to begin with bar only as well - we'll see how it goes!!! Glad to hear there are other guys out there that are beginners as well!
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Anyone tried the Ice Cream 5x5? Similar concept, but adds in some of the auxiliary muscles associated with the larger lifts. I have in the past lifted quite extensively for power (college FB) and this type of program is appealing. Here's some info on the Ice Cream method: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout0
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CChilders1 wrote: »Anyone tried the Ice Cream 5x5? Similar concept, but adds in some of the auxiliary muscles associated with the larger lifts. I have in the past lifted quite extensively for power (college FB) and this type of program is appealing. Here's some info on the Ice Cream method: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
I've looked into it and if I had the time it might be feasible, but as the regular SL5x5 program get's heavier and I needed more rest in between sets, I was already pushing 45-55 minutes and I only have an hour from the time the gym opens until I have to leave to get ready for work. Everything I've read says ICF takes closer to an hour and a half, but get's good results
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CChilders1 wrote: »Anyone tried the Ice Cream 5x5? Similar concept, but adds in some of the auxiliary muscles associated with the larger lifts. I have in the past lifted quite extensively for power (college FB) and this type of program is appealing. Here's some info on the Ice Cream method: http://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness-5x5-novice-workout
I've looked into it and if I had the time it might be feasible, but as the regular SL5x5 program get's heavier and I needed more rest in between sets, I was already pushing 45-55 minutes and I only have an hour from the time the gym opens until I have to leave to get ready for work. Everything I've read says ICF takes closer to an hour and a half, but get's good results
That was my concern as well. He estimates in the video it taking 90 minutes to complete.
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Are you guys continuing after the 12 weeks ?0
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I am just starting but this thread has been awesome motivation to stick with it and believe its the right thing.0
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I am on week 2 of the program and already feeling much stronger. A little clumsy but improving. Eating at TDEE minus about 10-20% and it has really helped improve my lifts (did this program for two months a while back and struggled at a 2 pound loss a week deficit)0
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^This is my favorite description of lifting newb.I don't have any pics, but I went from a 70lb squat and 'wtf is a deadlift' to 200+ on each lift. It's a great program, and I really enjoyed seeing my progress every session. Best of luck to you!
I ran Strong lifts off and on for about two years. I took some breaks for vacation and switched to strong curves for a few months when I got mentally tired. Then I injured my tailbone and had to take a break from deads and squats, and went back to SL when I could do them again.
Just started Wendler's (I'm in my deload week of my first cycle). Not huge improvements recently on the scale, but I increased my calories because I found myself binging a lot (plus had the lovely 10lb holiday gain that I still haven't worked off).
Started with the bar except for DL (started at 65lbs). Finished SL with the following 5 rep weights:
Squats 170
Bench 95
OHP 65
Rows 95
DL 2100 -
I'm a lifting newb too but completely falling in love with it. This is the second week I've done stronglifts, and already feel stronger/better. I started with the bar even though it was super easy for me. I'm just focusing on form, but I can already tell that my OHP is going to be the lift that I'll dread. And after reading all this, I'm definitely not eating enough!0
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Question about eating enough, as the above poster mentioned. At 5'10" with about 50ish pounds to lose, lifting 3x a week and cardio 4 times a week....desk job otherwise, should I be eating more than 1350 calories? All calculators say yes, by way more, but MFP gave the 1350 number. I do eat back some exercise cals, but never all, and rarely half. And yes, I am tired all the damn time. The scale has not moved either direction in a bit....0
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