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Strength training results- put em' up plz
ZRx4
Posts: 158 Member
Hi all, new to SL 5x5, about a month in and I'm dying to see some of your results with the program. Post height and weight, as well as duration. Let's see how BULKY you ladies are!!!
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I started about here. 5'4" 158-163 lbs. Sorry for the ginormous second picture.
I lifted in a deficit for about a year and got here, about 128 lbs
Then I started bulking and lifting in a surplus. The picture on the left here is at the very end of my cut at 128, and the picture on the right is 137 pounds where I am currently. I gained all the way to about 142-144 lbs and I've been cutting for almost 4 weeks. I'll probably cut back down to 130 or so. Not a huge different between the 128 and 137. I'm 137 in my profile picture as well.
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Not my heaviest, but last year about 1 month before I started lifting:
Scale info for that day: 156.6 lbs / 29.5% BF (I know scale reading for this can be inaccurate)
Yesterday:
Scale info for yesterday - 120.9 lbs / 21.4% BF
I haven't been very consistent. I'm trying to be more consistent with it this year. It's not that I don't like lifting, I ended up sick a couple times last year that put me out of order for a few weeks (the longest was 6 weeks and led into a little workout hiatus
over the holidays).
edit: Oh and I'm 5'4.5"7 -
Incredible results! It motivates me to keep working hard, I'm dying to lose the last few pounds and tone up. How much weight are you guys lifting?0
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This is where I'm at after my workout hiatus:randeortiz wrote: »Incredible results! It motivates me to keep working hard, I'm dying to lose the last few pounds and tone up. How much weight are you guys lifting?
Squat- 115 lbs (working on 120)
Bench - 60 lbs (working on 65)
Deadlift - 130 lbs (working on 140)
OHP - 50 lbs (working on 55)
Barbell Row - 60 lbs (working on 65 lbs)
Progress was really slow for me last year, but I chalked that up to being sick a lot and being in a calorie deficit. These are the weights I left off on last fall (didn't take me long to get back to them). Currently I haven't lifted since the 2nd, because of an injury (not weight related...it happened while I was running). I'm hoping be able to get back to lifting next week (really really excited to be squatting almost my bodyweight...though the first day back I will probably deload).1 -
randeortiz wrote: »Incredible results! It motivates me to keep working hard, I'm dying to lose the last few pounds and tone up. How much weight are you guys lifting?
For reps or 1 rep maxes?
Squat-200 1rm
Deadlift-235 1rm
Bench-105 1rm
OHP- Probably 70. I hate them.
For barbell rows I can row up to about 115 for reps of 5. I don't know. Lots of lifts. I hit a decent amount of volume every week.2 -
How do you know when to do 1rm vs 5? I've been kinda hunting around and haven't found much info on that. I've just been increasing by 5 weekly and completing the 5x5. I did deload some tho, as I went from machines to free weights(totally different feeling). I do a short piyo warm up and then go straight into lifting whatever weight I'm supposed to, is that wrong or am I supposed to do 1x5 with bar, 1x5 some weight, 1x5 current weight for the day etc or 5x5 all the weight? So for example, I squat 60 currently and do all the weight from beginning. You gals look awesome, sorry this is turning into Q and A haha.
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In to look at the ladies and stalk some IGs
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Here ya go! I think I need a new "after" pic again, actually. 41 years old, 5'9", 174.4 pounds as of this morning.
Current rep lifts -
Squat - 191 pounds (I bought fractional plates)
Bench - 126 pounds
OHP - 80.5 pounds
Rows - 116 pounds
Deads - 225 pounds
And my current favorite photo of myself!
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randeortiz wrote: »How do you know when to do 1rm vs 5? I've been kinda hunting around and haven't found much info on that. I've just been increasing by 5 weekly and completing the 5x5. I did deload some tho, as I went from machines to free weights(totally different feeling). I do a short piyo warm up and then go straight into lifting whatever weight I'm supposed to, is that wrong or am I supposed to do 1x5 with bar, 1x5 some weight, 1x5 current weight for the day etc or 5x5 all the weight? So for example, I squat 60 currently and do all the weight from beginning. You gals look awesome, sorry this is turning into Q and A haha.
1RM is just for fun, to see how much you can do. It's not actually incorporated in the SL workout. I can 1RM way more than I can do 5X5. I did 1RM for my birthday in March.
1RM squat - 250, 5X5 squat 191
1RM deads - 245, 1X5 deads - 225
1RM bench - 135, 5X5 bench - 126.
That was my first time ever trying 1RM. There are things I will do different next time (increase weight slower) and I expect I'll get better numbers.0 -
quiksylver296 wrote: »Here ya go! I think I need a new "after" pic again, actually. 41 years old, 5'9", 174.4 pounds as of this morning.
Current rep lifts -
Squat - 191 pounds (I bought fractional plates)
Bench - 126 pounds
OHP - 80.5 pounds
Rows - 116 pounds
Deads - 225 pounds
And my current favorite photo of myself!
Wow, you've completely changed your body in like 6 months! Great job! I can't wait to lift heavier. I'm going very slow, I don't want to start bad habits or lift incorrectly.
You ladies are getting me all pumped, for what's to come! I can't wait to be super BULKY too!!1 -
incredible results - can I ask you ladies how many calories/carbs/fat/protein you're eating each week?0
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This is awesome!0
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Trinique34 wrote: »incredible results - can I ask you ladies how many calories/carbs/fat/protein you're eating each week?
193 grams of carbs, 145 grams protein, 64 grams fat - 40/30/30
1930 calories per day - eating at a deficit. Maintenance for me is approximately 2200 calories per day.
I really just shoot to hit my protein macro. Usually the other two come in pretty close if I do that.1 -
Trinique34 wrote: »incredible results - can I ask you ladies how many calories/carbs/fat/protein you're eating each week?
Averages for my total intake are:
1,800 - 2000 total calories per day for weight loss
2300 total calories per day to maintain current weight
I try for at least 80 g protein a day with an ideal of around 100 g. I just kind of let carbs and fat fall where they may.
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randeortiz wrote: »How do you know when to do 1rm vs 5? I've been kinda hunting around and haven't found much info on that. I've just been increasing by 5 weekly and completing the 5x5. I did deload some tho, as I went from machines to free weights(totally different feeling). I do a short piyo warm up and then go straight into lifting whatever weight I'm supposed to, is that wrong or am I supposed to do 1x5 with bar, 1x5 some weight, 1x5 current weight for the day etc or 5x5 all the weight? So for example, I squat 60 currently and do all the weight from beginning. You gals look awesome, sorry this is turning into Q and A haha.
I only test my 1 rm once in awhile when I'm feeling up for it. It's a personal decision for me. I'm not training for any powerlifting meets or anything.
I do do warm up sets though, gradually building up to my working sets and sometimes I'll just do even one rep to "feel the weight" on the bar if it's heavy day.1 -
Trinique34 wrote: »incredible results - can I ask you ladies how many calories/carbs/fat/protein you're eating each week?
I maintain on 1800
I lose on about 1400-1600. Currently my protein is between 110-130g, fat around 40-50, rest in carbs.0 -
Oh I should also mention I don't currently do 5x5, but I have. I did it during the final months of trying to cut to get lean enough for a bulk. It was a beast because I was in a deficit, edging toward an intermediate lifter. Eventually I stalled out hard.0
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arditarose wrote: »Trinique34 wrote: »incredible results - can I ask you ladies how many calories/carbs/fat/protein you're eating each week?
I maintain on 1800
I lose on about 1400-1600. Currently my protein is between 110-130g, fat around 40-50, rest in carbs.
Thanks for the info! I'm really looking forward to eventually posting my own success pics.0 -
Not specifically SL 5x5 but use it as a resource for my solo lifting! This is about 2.5 years, and a five-pound bodyweight difference. I've cycled through a couple disorganized seasonal cuts and bulks and adding heavy lifting and crossfit in the past year. I'm 5'7" currently around 150 lb. In a small deficit for summer and looking to lean out more- expecting to like 145.
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Not specifically SL 5x5 but use it as a resource for my solo lifting! This is about 2.5 years, and a five-pound bodyweight difference. I've cycled through a couple disorganized seasonal cuts and bulks and adding heavy lifting and crossfit in the past year. I'm 5'7" currently around 150 lb. In a small deficit for summer and looking to lean out more- expecting to like 145.
Omg you look awesome!! I'm also 5'7" and currently 155. If I could look like you at 150, I'd be happy! Do you do cardio too?0 -
arditarose wrote: »I started about here. 5'4" 158-163 lbs. Sorry for the ginormous second picture.
I lifted in a deficit for about a year and got here, about 128 lbs
Then I started bulking and lifting in a surplus. The picture on the left here is at the very end of my cut at 128, and the picture on the right is 137 pounds where I am currently. I gained all the way to about 142-144 lbs and I've been cutting for almost 4 weeks. I'll probably cut back down to 130 or so. Not a huge different between the 128 and 137. I'm 137 in my profile picture as well.
Ur body is banging! Heck ya girl!0 -
Bump. I wanna see more supah bulky ladies, you all, inspire me!0
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Everyone looks great! I just started lifting in Feb.
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Bump0
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quiksylver296 wrote: »Here ya go! I think I need a new "after" pic again, actually. 41 years old, 5'9", 174.4 pounds as of this morning.
Current rep lifts -
Squat - 191 pounds (I bought fractional plates)
Bench - 126 pounds
OHP - 80.5 pounds
Rows - 116 pounds
Deads - 225 pounds
And my current favorite photo of myself!
Great job!! You look fantastic!! What an awesome transformation!0
This discussion has been closed.
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