2 Months of Stronglifts

[Wildcard]

Firstly I want to state that I always lurk forums but I almost NEVER post. That's how errr strongly I feel about Stronglifts and the impact it's had, and will have, on my life. This is gonna be long!

I'm going to talk about my goals, how I've found the first two months, where I am now and what I've learned and then ask a few questions that have cropped up during my training.

Why I Started Stronglifts

I found Stronglifts when it was mentioned an another forum. I'm a huge geek for researching things so I pored over all the info available and for a good month or two I planned how I was going to start my training. I was entered for a 10 mile run so I thought I'd wait till that was over before I started so I could devote my full attention to my goal. To stop being skinny. I was inspired, in no small part, by Bluestreak's success:

http://stronglifts.com/forum/bluestreak-s-story-from-skinny-to-happy-t11640.html

So it begins. I'm 6'2" and I weighed 155lb/70.3kg. I was also weak. I've never been big or strong and, although I'm adept at hiding it, I'm hugely conscious of it. I finally decided to do something about it beginning November 2nd.

2 Months of Learning

I'm going to post a few snippets from my personal training log. These are unedited and quite personal but I think they'll really help people see that I'm a normal bloke, figuring things out as I go, and still getting results.

Workout 1 – Wed 05.11.08

Weight – 11st 1lbs / 70.3kg

Squats – 20kg 5x5

This was my first ever time squatting and pretty scary. It was just me and two other blokes down in the free weights so I had plenty of space. It did mean that I had two people there to see me fall over backwards whilst trying to keep my knees behind my toes. Smooth Checking Stronglifts afterwards indicates I shouldn’t worry about this and instead make sure I keep my knees out.

This first episode was deeply embarassing for me but to their credit, these big guys didn't bat an eyelid as I was sprawled over on the gym floor. I look back on that and laugh now hehe.

Workout 2 – Sun 09.11.08

Had the gym all to myself, which was really nice.

Overhead Press – 20kg 5x5

Good Lord this is a tough exercise! Managed it but the last lift was sloppy because I was so close to failure. Will stick to 20kg for next time as I think progress on this one will be slower and quite dependent on my other lifts. On the plus side the form was surprisingly easy to get right.

The irony of this is that my form was shocking and it's resulted in me only really getting to grips with this exercise in the last couple of weeks. I couldn't break 22.5kg for absolutely ages but in the last couple of weeks I've achieved 27.5kg and am confident about 30kg on my next workout.

Workout 7 – Fri 21.11.08

Was going out so went straight to the gym. Not as busy as I expected and I even got a parking space!

Press Ups – 1x9, 1x4, 1x2

Wow! The very first press up actually felt easy. That’s a big first! Fatigued quickly but that was as expected.

Press Ups have been a great yardstick for progress. When I started Stronglifts 10 Press Ups was about it when I was well rested.

Workout 11 – Sun 30.11.08

Got a good breakfast in first and then headed to the gym feeling pretty good.

Squats – 25kg 1x5, 35kg 1x5, 45kg 5x5

BRING IT! After the half arsed efforts of last time I was a little apprehensive but I made sure I squatted deep and really drove up with the glutes and it all came together. Had a big grin on my face looking at the bar afterwards and thinking about the progress I’ve already made on 5x5!

Weight update for 02.12.08 – 12st 0lb / 76.2kg - First milestone reached! Next target is 13st. I think 3 months is a realistic time frame.

I was pretty pleased with myself as you can see. As with anything you have good days and bad days. The workout before this was bad. This one was good! I also hit my first weight goal. The 1 stone (14lbs) in a month! Never had I imagined it would come that fast.

Weight update for 16.12.08 – 12st 5lb / 78.5kg. 2 and a half weeks after the last milestone and I’m already a third of the way to the next one! 14stone by the summer looks attainable and that will be sha-weet!

Workout 16 – Sun 14.12.08

Back on it properly this time. After cutting some of the crappier workouts short and skipping one it was time to get my head straight and do a proper workout. I had plenty of time so there were no excuses.

Squat – 37.5kg 1x5, 47.5kg 1x5, 57.5kg 5x5

I need to power through the sets now so I don’t lose momentum. I will increase to 60 next time for convenience but if my form gets any worse I’ll keep the weight the same and work on it. I will also warm up a bit lighter. 47.5 was cake though ;P

Having been so happy about achieving a 45kg squat not two weeks earlier I'm getting all cocky about warming up on 47.5kg

Obviously this is far from my complete diary but I think these few parts show how pleased I've been with things.

I want to point out that, whilst I haven't been the model trainee that Bluestreak was (I have enormous respect for his dedication) I have been pretty good. 9 days out of 10 I get plenty of calories (3,500 plus) and all the right stuff. I have been drinking between a third and a half a gallon of milk a day on top of those calories too. I have no doubt I would have progressed even quicker with GOMAD. I haven't worried about bf%. That'll come later.

Where I am Now

So here's where I am now, 2 months on:

Height: 6'2" (no gains here hehe)
Weight: 174lbs/78.9kg (19lb/8.6kg gain)
Squat: 62.5kg
Bench: 42.5kg
BOR: 42.5kg
Overhead Press: 27.5kg
Deadlift: 72.5kg

I still can't do a full chin up but I get closer every time and I'm confident it'll come soon.

Don't just take my word for it though:

Then:


and Now:


I look and feel thicker all over. Clothes are tighter, even on the arms, which came as quite a surprise. The best kind of surprise of course!

I realise I'm only at the start of my journey. My lifts are low by most people's standards but I've seen what I can achieve now.

What I've Learned

Stronglifts will give you a thick waist! You're not getting fat, you're getting strong! I thought a bodybuilders waist was how this would go. Not so and I couldn't be happier.

You may have to buy more links for your watch! It may be hard to tell but it's sitting a lot more snug in that second photo.

Eating enough is as hard as training. I've often felt like giving up but I never have.

Obviously form is always important but it's easy to get swamped thinking about every little detail. Pick a single weak lift per workout to focus on and correct each part of the lift one movement at a time. A lot of it comes by simply practising.

NEVER let the ego take over. The reason you've done so well is because you've done it by the book. Why change now?

No one in my gym uses the squat rack except me. I've never seen another person use it!

Bellowing on every bicep curl is embarassing for you and hilarious for me

Questions

So there are a couple of things I'm wondering about.

What is the zig zag bar bell that people use all the time and what is it good for (if anything)?

I'm in the unfortunate position of not having a proper squat rack. I'm tied into this gym for another 8 months and they only have 2 free standing stands which constitute the 'squat rack'. A spotter is not an option. Is there a safe way to bail out of a failed squat or should I just be ultra cautious? Perhaps this would be grounds for breaking the contract with my gym and joining elsewhere? Health and Safety and all that?

And that's it! Thanks for reading and feel free to ask questions, correct me or whatever. A huge thanks to Mehdi and the whole Stronglifts community. It's no understatement to say you've changed my life!

[maroon]

Thanks for sharing your story so far!

I'm also new to the program, started november the 25th. So was one month into it on xmas day. Had to take around 1.5 weeks out due to a knee problem that I got due to squatting with my knees way to far forward. Everything is good now though, and I'm making sure I get it right. Overall I'm very happy with my progress so far as well.

The OHP is seriously a real challenging lift. To me it seems that the OHP and benchpress is what I will stall the most on.


Good luck to you onwards!

[Rugger]

Very nice progress, about 20lbs of muscular body weight in 2 months is awesome. Keep it up, I'd be willing to bet that you could double your lifts and add another 20lbs of muscle in another couple months.

Anyone considering starting this program that wants to modify it, or doesn't want to drink their milk, pay attention to this guy. He's followed it to the letter, and his results speak for themselves.

The zig-zag bar you're talking about is probably an ez-curl bar, which is good for preventing the bicep from contracting completely, making curls easier and less effective. Hold your elbow at a 90 degree angle with your palms up, and then rotate hands so your palm faces downwards, you'll see what I mean.

It is definitely in your best interest to find a squat rack or power cage, but if you don't want to break your contract with your gym, you could always just find someone to spot you.

[mjh]

great progress, well done. you should cut and pste this to the SL5x5 success stories thread.

[ken20008]

yeah good progress. i cant really fit into some of my clothes too and people have said i look like a gym rat. hahaha.

[guru]

Very good Wildcard,

Nice progress. Inspires people like us more. The photos tell more than your story. Look at the growth in your thighs. I bet a big portion of those 20 lbs lies in there.

All the best.

- Guru

[potto]

I look and feel thicker all over. Clothes are tighter, even on the arms, which came as quite a surprise. The best kind of surprise of course!

Yes. start saving cash now for a new wardrobe. In my 2 months, 11 pairs of jeans have become completely redundant, a £400 suit is now completely useless, and half of my shirts don't fit. And I thought whey protein was going to be the expensive part of training.

Stronglifts will give you a thick waist! You're not getting fat, you're getting strong!

Agreed. My waist is up 2'' with the same bodyfat.

Eating enough is as hard as training. I've often felt like giving up but I never have.

Eating is 90% of the effort. Constantly slamming calories to the point of feeling sick is not always a nice job and it does seem to take over your life. Definitely becomes easier as time goes on with good preperation and consistentcy means it becomes a habit and you tend to go about it unconscioucly after a while.

Obviously form is always important but it's easy to get swamped thinking about every little detail. Pick a single weak lift per workout to focus on and correct each part of the lift one movement at a time. A lot of it comes by simply practising.

Agreed again. The most tiny of alterations through each rep leads to good form. Squatting so many times a week soon leads to a good form.

No one in my gym uses the squat rack except me. I've never seen another person use it!

in my experience, everyone is too busy curling and doing chest exercises (vanity muscles) to even bother with legs. Thank god I have now seen the light.


Good luck with the rest of your training. You can read my story here: twas-the-night-before-christmas-my-sl-story-pti-t13072.html .... I believe we are at similar stages in training with similar goals and experiences so far.

[Whipper]

What is the zig zag bar bell that people use all the time and what is it good for (if anything)?

That's an EZ Curl bar. But, what it is good for is not what it's intended for! It was designed to take the stress off of the wrists and elbows while doing curls, which it does do. However, because of the degree of supination of the forearm and hand, it actually reduces the amount of bicep contraction while doing curls, and therefore reduces the effectiveness of the curl. This bar does work fine for the lying triceps extension though. It makes it more comfortable as well, without reducing the effectiveness of this exercise.

[Liv92]

I can't see the second pic can you re-post it or something?

[pauljones]

What is the zig zag bar bell that people use all the time and what is it good for (if anything)?

That's an EZ Curl bar. But, what it is good for is not what it's intended for! It was designed to take the stress off of the wrists and elbows while doing curls, which it does do. However, because of the degree of supination of the forearm and hand, it actually reduces the amount of bicep contraction while doing curls, and therefore reduces the effectiveness of the curl. This bar does work fine for the lying triceps extension though. It makes it more comfortable as well, without reducing the effectiveness of this exercise.

The only use I had for this bar was when I used it as the counterweight on reverse crunches (was more comfy on the wrists). Don't need it at all now

[groundskeeperwillie]

Nice one wildcard, keep it up. I also can't see the second pic and I'm damn curious to view your progress!
gkw