7 weeks of Stronglifts 5x5

[knoted]

I am a soldier with the Australian Army. The job means I am obviously fairly active to begin with. In January 07 I started getting into body building style weight lifting with my best man. It was going fairly well, both lifting heavy stuff, and general physical preparation through compulsory PT (basically conditioning circuits and endurance). I don't have any stats from the time, except for my basic fitness assessment (70 pushups in one go, 100 sit ups unassisted, 9:00 min 2.4 km run).

All was going well until April 07 when I was diagnosed with Non-Hodgkin's Lymphoma, and started Chemotherapy immediately. It was the most terrible experience of my life. I had over 15 unplanned hospitalisations in 5 months, including, amongst other things; a blood clot in a vein in my brain, losing 4.5 L of blood in one morning due to a tear in my throat (and being on blood thinners for the clot), and a major heart attack (caused by another clot, despite being on blood thinners), so now my heart is only around 75% of what it used to be. I lost over 15 kg in the first month, from being fit and estimated 12% body fat at 83 kg, 183 cm, 23 years old.

I have now been in remission for over 2 years. I haven't pushed myself to get back to my previous level, mainly due to laziness. I deployed to Afghanistan in June 09, and after about two months of no exercise at all, I decided to do something about it. However, I soon got frustrated with what I was doing (pretty much random body building style work outs I decided on once I got to the gym). I stumbled upon Stronglifts at just the right time.

The eBook opened my eyes to a completely different way of training. I wasn't even aware there was a sport called Power Lifting. The whole idea of training strength instead of 'pump' was like an epiphany. I found the idea of training the movement, not a muscle, highly attractive.

So, some starting stats, 20 Aug 09;

Age : 26
Height : 183 cm (6')
Weight : 76 kg (167#)
Body Fat : 18%

No estimates on 1RM for main exercises, however;

Push ups : 50
Pull ups : 8
5 km run : 25 min

Starting photo, 09 Aug 09

Front.

My goals, due 18 Nov 09 were;

Squat : 80 kg
Deadlift : 120 kg
Bench press : 60 kg
Press : 40 kg



Today, as of 18 Oct 09...

(Pictures were taken 7 Oct 09, don't have a camera right now)

Front
Side
Back

Weight : 80 kg
Body Fat : 16.5%

Squat : 110 kg (5RM)
Bench press : 72.5 kg (5RM)
Deadlift : 120 kg (5RM)
Press : 55 kg (5RM)
Clean and Jerk : 70 kg (1RM)

As you can imagine, I am very happy with the results, both strength and physique wise. It has rekindled my desire to keep my body in tip top condition. Although there are some things I won't be able to do at work because of my heart attack and being on prescription medication for the rest of my life, getting strong and conditioned isn't one of them. I know I will be able to play sport with my son when he grows up.

I only made a few major changes to my diet. Obviously I started taking whey, up to 6 scoops (~130 g protein) per day. I made an effort to pile on my veggies, eat two pieces of fruit, mostly cut out Bread, Pasta, Rice and Potato (had these maybe twice a week), and drank an average of 1.5 L whole milk per day.

With regards to the program, I did power cleans and eventually clean and jerks, swapped every second push up day with dips, I added weight in 5 and 10 kg jumps on some exercises at the start, and I trained every two days rather than three times per week. For details, my training log is here.

Thank you Mehdi for being the catalyst for my transformation. I have since done a lot more reading about strength, general exercise and nutrition. Although your ideas aren't new, the way you have put it all together means the program exceeds the sum of its parts. Your articles are relevant and informative, and you make it easy to understand concepts.

You have given me the 'bug' to see bigger and bigger numbers go up. I hope to have my wife start lifting once I get my home gym set up, and I recommend StrongLifts 5x5 to anyone who asks. For anyone who is thinking "I can't do that, I'm too unfit and too fat" please reconsider. I hope my story will change your mind.

[dylanamus]

You've been through a lot, especially for your age. I admire your courage to have gotten through all that and have broken out of the laziness and get back into training.

Your progress photos clearly illustrate your success without the need for ellaboration. You are looking really healthy now man. Excellent work and a belated welcome to the forum from another Aussie.

[grole]

Wow! Congratulations on your progress and on the way you have dealt with some pretty serious adversity.

Amazing pregress in just two months. Very impressive physical changes too.

Well done mate.

[bkklift]

Congrats knoted, you're obviously a fighter and it's inspirational to read what you have been through. The progress you have made in the weight room is impressive. Any particular reason you are switching from SL5x5, especially as you seem to be making such good gains?

[Mehdi]

Awesome progress Knoted. And really great story. Thanks for the kind words & support.

I've added you here: stronglifts-5x5-success-stories-t8249.html

[knoted]

Any particular reason you are switching from SL5x5, especially as you seem to be making such good gains?

A few reasons. A single session was getting close to 2 hours, and in my new position I don't have that time any more, although I could have just did 3x5. I want to add a few more exercises (lunges, hip thrusters, incline bench, kettlebell stuff), although I could have done those after the first 3 exercises.

Mainly though because I'm weak and got the shits with failing reps. As many people have said before, it really does become mentally hard as you get closer to 1.5x body weight squat. I think I could have got to around 1.6x body weight before deloading three times if had pushed myself hard enough.

[TomStrong]

Wow! Amazing story guy. Makes my excuses of being too tired to workout because I had a long day sorta pointless.

Very inspirational story. You got courage man...

[Dave70]

Good on ya mate!
A great example of what you can accomplish through tenacity.
Hope your tour goes well and see's you return safley home. Ive had plenty of family see action and I understand how hard it can be on the ones at home.
cheers.

[fawkes]

damn man thats a great physique change, only 7 weeks thats huge change. good work!!