But I did. These guys have been a great help and encouragement through some tough times for me and they probably don't even realize it. - Pagangoddess
I just finished my 3rd week of SL 5x5, and so far things are going smoothly. I was just recently getting back into weight lifting when I stumbled across Mehdi's site, and I was intrigued enough to give it a shot. My short-term goal is to keep it up through the 10-week program and then evaluate where I am, what I've achieved, and what I hope to continue. I'd like to get to squat my BW 5x5 but I know that may take longer than 10 weeks, so it's one step at a time.
I'm 28 years old, 6'2", about 180 lbs. I used to have a hard time getting above 170 lbs but the last few years have involved more sitting and fast food than I was previously accustomed to, so the extra 10 lbs came inn the form of a slight belly and some love handles.
My previous weight lifting experience was about 3 solid years of a 3x weekly bodybuilding routine (although I didn't know enough to call it that at the time). My workout days were Chest & Triceps, Back & Biceps, Legs & Shoulders, usually 3 exercises for each muscle group, 3x10. I tapered off about 3 years ago, primarily because I was getting bored and wasn't really seeing results. I looked half-decent, but I never put on the muscle that I was wanting (I barely broke 170 lbs) and I didn't feel like was getting stronger. I also focused much more heavily on my upper body (arms, chest, shoulders) and paid little attention to my legs. (If I skipped a workout, it was always legs.)
A month before I started SL 5x5 I began going back to the gym 3x/week. I had resumed my earlier style of routine. Then I came across Stronglifts.com and decided to give it a shot.
I started the program at the following levels:
Squat - 85 lbs 5x5
Bench Press - 95 lbs 5x5
Barbell Row - 65 lbs 5x5
Deadlift - 95 lbs 1x5
Overhead Press - 65 lbs 5x5
Dips - 2+2+1 or so
Pull-ups/Chin-ups - I could usually get one "okay" one in.
(NOTE: All weights include the barbell, which I assume is standard for recording these things.)
Some of these levels felt pretty easy at that point (squat, deadlift), while others were more difficult (body-weight exercises, overhead press).
After 3 weeks (9 days) of the program, I am at the following:
Squat - 125 lbs 5x5
Bench Press - 115 lbs 5x5
Barbell Row - 80 lbs 5x5
Deadlift - 125 lbs 1x5
Overhead press - 70 lbs 5x5 (almost)
Dips - 5+4+5
Pull-ups/Chin-ups - 2+2+1 or so
I've gotten to the point where I'm resting a little longer between squat sets and definitely feeling more exerted after I do 5x5. I haven't stalled yet, but I wouldn't be surprised if I do in another week or two. If I fail 3 days in a row I'll feel okay about deloading a bit and working back up. I've already noticed a change in my leg muscles, which is pretty cool.
My overhead press has been the most difficult, as you can see. I probably should have started with just the bar, but that felt too easy and pride got the better of me. On my 3rd attempt I completed 5x5 at 65 lbs and I did 5+5+5+4+2 at 70 lbs on the first attempt. My shoulders have always been my weakest area, so I'm not surprised and I know I'll just progress more slowly in that exercise.
Diet
I've been using FitDay to keep track of my diet, and I've been surprised at how little I eat. I've always been a grazer, so eating every 3 hours isn't a problem. But even so I would probably average 2400 kCal/day or so before I started paying attention. Even keeping track I don't always get up to the 3200-3300 kCal/day that I want. But I have been focusing on getting a good amount of lean protein and usually get at least 180g/day.
I'm generally a healthy eater, and my fast-food cravings have been pretty well in check in recent months. I still indulge sometimes, but it's a 1-2 times/month sort of thing instead of 2-3 times/week. The one hurdle I do have to deal with in terms of my diet is the fact that I am allergic to milk protein. I can have small amounts of dairy but a glass of milk or hunk of cheese would be too much. I get most of my protein from chicken and fish with some beef and nuts thrown in for good measure. I make do with soy and rice substitutes for ice cream and "milk" with cereal.
By choice, I'm not going anabolic. I've decided to keep my diet balanced with mostly whole-grain carbs, a lot of lean protein, and a side of fat. And of course a good bit of fruits and veggies. I know I could probably get faster results if I adhered to a more strict, regimented diet, but I like food to much to cut out carbs.
So that pretty much sums up where I am now. Saturday is my next work-out day, and I'll try to be good about checking in with how I progress. This has already been a fantastic resource for me starting out and I hope to keep learning and even contributing where I can.
