StrongLifts 5x5 Success Stories

[juzu]

Hi, i'm new here, but i would like to write my story here. It isn't one of those true cinderella stories, but close enough

Before i started 5x5 i was recovering from small knee injury about month and day i could train my legs i started 5x5. My personal bests was:

OHP: 5x37,5kg
DL: 5x110kg
Squat: 5x70kg
And my own weight was 68kg/174cm

I could do 5x5 about 11 weeks before my shoulder was injured due too much pressure for so small area. It's been 1,5 months since i stopped doing 5x5 and my shoulder isn't recovered yet. So after shoulder injury i could train my legs only. Quite boring, but i got much more strength them, now.

So, those numbers after 5x5 in 11 weeks was:
OHP: 5x47,5kg / 3x50kg
DL: 5x117,5kg
Squat: 5x77,5kg
My own weight was 73kgs.

I have been squatting like small animal, training my legs like no other after that injury and i have managed great improvement in that area. In 1,5month my squat is now much higher: 5x90kg / 1x110kg and my own bodyweight is something between 73-75kgs.

For me this 5x5 was much more successful than any other methods. My .. how do you say? Technique is totally different than before (in good way) and also i gained some strenght.

This is my $.05

[cameronplatt]

Having just finished the first 3 months of SL5x5, I figured I would post about it here.

The Questions:

How much muscle mass did you gain? How is your body fat? Body-weight?
I put on about 8-9 pounds of muscle. My body fat dropped 4% and my weight has stayed the same.

How do you feel compared to when you started this program?
I feel great. More confident, sexier, more alive and energetic. My GF loves the change in all aspects.

How do you feel when you go the gym? How's your motivation?
I don't feel like an outsider there anymore. My motivation has waned in the past few weeks, but I'm getting back on it.

What's your best advice for someone starting StrongLifts 5x5?
Set attainable goals so that you can acheive them and feel good about it. Constantly meeting my goals and setting new ones is one of the best ways to get me going to the gym...

Here's the stats:

Body composition: ( December 3 / March 4):
Body Fat: 26.5% / 22.5%
Weight: 226# / 225#
Neck: 16.5" / 16.5"
Bicep (slack): 13.75" / 14.5"
Bicep (flex): 14.5" / 15.625"
Chest: 41.5" / 43"
Waist: 39" / 36.5"
Thigh: 24.5" / 25.5"

Lifting records:
Squat 5x5: 95# / 300#
DL 1x5: 115# / 350#
Flat bench 5x5: 135# / 170#
OHP 5x5: 60# / 120#
Pull-ups (1st set max): 2 / 9
Dips (1st set max): 10 / 16
Inverted row (1st set max): 8 / 16
Bicep curl (3x10): 65# / 90#
Tricep ext (3x10): 70# / 95#
Shrugs (3x12): 160# / 190#

[Yupingkun]

THE GIRLS ARE LOVING IT

[gundlach]

I just finished a two month contest at our gym for fat loss. I stumbled onto S/L 5x5 in a search for fat loss on Google. I have been working out for years, and doing the typical cardio machines and a few weights and apparatus.

I have made more progress in two months than I have in four years. I came in second in the contest, only because the winning guy lost 27 lbs. I lost 10, and 10% bodyfat. I had the least to lose from the start, but went from 20 to 17.9 %. The diet had a lot to do with it, but the strength increase is great and contributed too.

Thanks to Mehdi, and all the forum members that encouraged me. I plan on sticking with this program for a long time. My incentive is greater, as I see results and want to improve. Below are my stats so far.

Age - 55
Height - 5-11
weight - 205 lbs

squat - 245 lbs
press -225
Overhead - 105
dead lift - 235
pullups - 10
pushups - 30

How do I compare to others my age??

[Erebus]

Hi, my name is Axel and im a 25 year old guy from norway.

Oh my god, I dont know where to begin. Mehdi has changed my life in so many ways, since I started reading about this 5x5 program 1.5 months ago. I was bloated, 95 kiloes/210 Pounds. fat percentage of 17-18%, and my physical condition was horrible, I got winded just running 100 meters in a half-paced way.

I used to gym a bit in my late teens until I was 20, then 5 years of studies and girlfriend evenings with pizza coke and smoking took its toll on me. My waist expanded massively, I used to be a 32" European waist, went up to 38" by this summer, and to quote my father, my ass was "up on my back". Ghetto booty...

Now, the few years I DID workout it was non-serious at best, I think you all remember the times when u simply wandered between different machines, doing a little bit here and a little bit there, no goal no progression just mindless workouts which usually ended when u just "couldnt be arsed" doing any more sets.

Ive never done any squats, deadlifts, overhead presses etc prior to last month, as such my strength in these where abysmal at best.

When I broke up with my girlfriend 1.5 months ago, I told myself that I would litterarily get my shit together, but rather than simply doing the usual splits I was after something that improved my CORE strength. so after a bit of browsing I ended up here, and decided to give it a go with the beginners program, and well, the rest is history.

Im 6.2" - 1.88 cm tall.

These pictures are taken 3-4 days ago, at around 182 pounds and a fat % around 10.5%. As im writing this im probably around 178-179, and I reckon Ill stabilize fully around 175 within a week, which has been my goal all along.




Mehdi, u have changed my life, and for this I thank you!

[vernfritz]

As I type this, I just met my goal of squating my bodyweight 86kg(190lbs). I felt like I had to tell someone!

I started SL 13 weeks ago. I still haven't started a training log but take my word for it. I missed one workout in that time frame and stalled on squat twice. I can't believe I've come this far. It wasn't that long ago I remember the weights feeling so light and wondering what it will be like when they're heavy. My current squat weight may not be heavy for most of you but it sure is challenging me.

My next goal is to join the 100kg club. Wish me luck!

[Hawk]

Week five
Third attempt BP on 5 5 75 kg succeeded today.I have struggled with 75 kg two times before but today I switched and started with BP.Then inverted rows 10,10,10.
Last time I did 87,5 Squat. Today I squatted extra deep with 50 kgs.Ass to the grass.Pushups 10,10,10 on a Vibplate and with handles and real deap.Reversed crunches 10.Dragonflag 5 and rev.crunch 10..Legs are feeling good and stronger.I had my doubts about squatting three times/week.I will try to go deeper like I did today.Normally I put a bench behind and touch the bench with my thighs when squatting.Wednesday it will be workout B.I´ll go for:Frontsquat 60 kg 5 5.OH press 42,5 third attempt.DL 90 kg no problem.Pullups 6,5,5.Neckbridge 20 sec. and Plank 30 sec.All over I think this is a great workout that suits everyone,even old guys like myself!
Body weight 76 kgs.Age 63.Location Sweden.

[cardsfan]

My name is John I am 36 years old

I just finished a 10 week Beginner program. I have lifted pretty much for the last 18 years. This is my 4th run at Stronglifts. I will do another 8 week run up to the Holidays after taking the next week off for rest. I think in 2010, I may try and Intermediate. NO program has given me the strength results that this one has. You don't run into the strength curves like you do when you train with higher reps.

For instance, I did bench 315 lbs 9 yrs ago for a single. However, I struggled on the squat and deadlift due to a bad back. Well the reason my back was bad 1. I did not go down far enough on the squat and did not deadlift at all because my back always hurt. Likely from very poor squat form and only going down halfway.

My #'s are
Squat 325 x 5 Got 330 for 4 today for my new max
Bench 255 x 5 On Wednesday I did a 300 lb single- new max
Deadlift 305 x 5 On Monday I did 315 for 6- new max
I am a little over fat. My bodyfat is around 25%. My diet could be cleaned up some. I am married with 2 toddlers so sometimes I eat whatever. Weigh 225 at 5 ft 11 in.

Thanks for this program. I'm not the biggest and strongest guy at our local YMCA but I will say people do talk to me and I feel somewhat respected in there. Guys are impressed to see this bald guy lifting over 300 lbs

[Mehdi]

Awesome progress Cardsfan. Realize it's not a 10week program though. You keep doing it until you stall & deload at least 2x on Squats, then you switch to an intermediate program.

[goodprogram]

I'm now able to bench press my own body weight. I used to be 87 kg and now I'm down to 82.4kg, I've lost the 'love handles' around my waist, my friends say I don't slouch anymore. I used to have recurring knee soreness but the squats and deadlift have sorted that out. My neck always used to be sore but the pull ups, and shoulder presses seems to have sorted that out.

I've probably taken longer than most to get to this point, but I built the weight up slowly (i had a big hernia repair 2 years ago and don't want to go through that again.) So to me, the program works if you stick to it. My gym partner wandered off the program adding his 'expertise' and now he says he's gaining unwanted weight and can't figure out why.

Thanks, Mehdi.

[WhiteGorilla]

Hi, my name is Axel and im a 25 year old guy from norway.

Oh my god, I dont know where to begin. Mehdi has changed my life in so many ways, since I started reading about this 5x5 program 1.5 months ago. I was bloated, 95 kiloes/210 Pounds. fat percentage of 17-18%, and my physical condition was horrible, I got winded just running 100 meters in a half-paced way.

I used to gym a bit in my late teens until I was 20, then 5 years of studies and girlfriend evenings with pizza coke and smoking took its toll on me. My waist expanded massively, I used to be a 32" European waist, went up to 38" by this summer, and to quote my father, my ass was "up on my back". Ghetto booty...

Now, the few years I DID workout it was non-serious at best, I think you all remember the times when u simply wandered between different machines, doing a little bit here and a little bit there, no goal no progression just mindless workouts which usually ended when u just "couldnt be arsed" doing any more sets.

Ive never done any squats, deadlifts, overhead presses etc prior to last month, as such my strength in these where abysmal at best.

When I broke up with my girlfriend 1.5 months ago, I told myself that I would litterarily get my shit together, but rather than simply doing the usual splits I was after something that improved my CORE strength. so after a bit of browsing I ended up here, and decided to give it a go with the beginners program, and well, the rest is history.

Im 6.2" - 1.88 cm tall.

These pictures are taken 3-4 days ago, at around 182 pounds and a fat % around 10.5%. As im writing this im probably around 178-179, and I reckon Ill stabilize fully around 175 within a week, which has been my goal all along.




Mehdi, u have changed my life, and for this I thank you!

Damn, don't look so sad, you're ripped!

[boyetv]

Well, i started the 5x5 about 3 months ago, i wasn't really motivated with weight lifting at first because i've stopped lifting weights for a very long time. then stronglifts 5x5 saved my fitness regime. my measurements are 175cm in height, i weigh 75kg and im 20 years old

How much muscle mass did you gain? How is your body fat? Body-weight?
- before using stronglifts 5x5 as my workout, i weighed 140 lbs, but after using the workout, i've gained 12lbs! i'm now 152lbs. i've seen the improvement in my workout and body.

How do you feel compared to when you started this program?
- i'm feeling great! i feel i'm healthy, i seldom get tired, i eat the right food, i just feel i'm in shape!

How do you feel when you go the gym? How's your motivation?
- i am always motivated when going to the gym, the program has motivated me to go to the gym and workout!

Squat: from 54kg to 86kg
Bench: 54kg to 90.7kg
Deadlift: 77kg to 86kg
overhead: 45kg to 54kg
Pull up/chin up: BW 15 reps

[tai]

7 weeks of SL5x5 so far.

I made a great progress so far. Before SL5x5 i got less strength training experience. I had a split with a lot of isolation exercices und stalled for weeks on the same weigths. I made no progress with that. So i was looking out for a system which allowed me to make progress systematically.

dates:
22 years
91 kg
190 cm height

progress from doin SL5x5
weight: from 88 kg to 91 kg
Squat: 47,5 kg and now 102,5 kg
Deadlift: 92,5 kg and now 112,5 kg
Bench: 70 kg and now 80 kg
BB Rows: 57 kg to 75 kg
OHP: 42,5 kg to 50 kg

I stalled soon in benchpress and OHP cause i ve chosen the wrong starting weight. Was a mistake but now i seem to be cool with those exercises and my next big goal after squatting my BW is to Bench my BW with SL5x5. Should be a tuff way to go but i m quite confident. Especially the last 4 weeks really made me feel safe and comfortable with this programm. I will stick with this programm and maybe substitute BB Rows with Power Cleans. But i got to learn the technique before that.

I feel better then before, my walk is more upright because of my hole core feels better now. Strength increase was great. People tell me that i look different now. Good feeling. Thx Mehdi.

[jasolhe]

Just graduated from the SL 5x5 Beginner after 10 weeks and went to an advanced routine.
I researched the Madcow, SL 5x5 Intermediate, and Texas Methods. In the end I went w/ the "Solheim" Method. My own revised version of the Texas Method. I'm on the 8 simple rules diet (i still get the Ketosis sweats on occasion).

Let it be known I have lifted on/off for a decade; ONLY upper body so this was a change.

•How much muscle mass did you gain? How is your body fat? Body-weight?
My guess is I lost %1 bodyfat. My bodyweight is the same.

•How do you feel compared to when you started this program?
My legs are bigger, knees are stronger, I'm more proportional, and my core is stronger. However I still feel as though my upperbody is underworked just slightly.

•How do you feel when you go the gym? How's your motivation?
I workout at home. Great, I don't miss workouts.

•What's your best advice for someone starting StrongLifts 5x5?
Invest money in the PR Power Rack if you workout at home (measure ceiling 1st!). Get chalk, Squat Pad, Bumper Plates, Dip Belt, Olympic Barbell bar and weight set. As your start to plateau you need to buy a set of 1.25lb plates also.

•etc
I was stalled on BP (1.5 BW 5x5)when starting SL 5x5 Beginner. 4 months later after I implemented legs hoping to get over my BP plateau... My OP when from 0.0 BW 5x5 to 0.75, My Squat went from 0.0. BW 5x5 to 1.5, HOWEVER My BP stayed at 1.5 BW 5x5, No improvement. So in my experience Squats did NOT make my "upperbody" stronger.

[DoNotDisconnect]

Hi,

Well it's come around for a year since I started properly training, so thought probably a good time as any to post up my progress!

Left is me a year back around 11 st @ 6ft 1... super skinny!
Right is as of this week at 12st 10 (though I peaked at 13 st 2 and dropped back to 12.2)
I have monthly photos detailing the lot if anyone is really that interested.

To be honest I probably looked a bit better back at 12 st.2 - defiantly leaner and more defined, however I much stronger than then now, so perhaps can keep on building up again and then start leaning out again around March or April.



I wouldn't say I was all that big and can probs get leaner and definatly bigger muscle but is just a start and now have all the tools & knowledge to hand I need to get there. I'm sure there are better transformation stories out there, but hopefully I can inspire some other folks out there to make the necessary changes as reading about them on here once did for me.


A year till now

It's been an interesting journey and one that has taught me a hell of a lot about myself. My only regrets are that I never started this 10
years ago and also the way I mistreated my body over the years with a poor diet, drink, drugs, smoking... you name it. But it's never too late!

I began like most people, tired of the way I was and had come to a miserable acceptance that that was the way I was to be, after years of bicep
curls and sit ups with no results I had convinced myself that we are the way we are naturally supposed to be ( i find this quite amusing, thinking back at all the times people would comment on how thin i was and i would tell them how much i ate – and i did believe myself!! I now know that i was not only not eating enough, but what i was eating was terrible).

I found stronglifts through another forum . I spent many days pouring over both forums reading up on diet and nutrition and reading all these amazing and inspiring body transformations.

I was utterly fed up with being thin and unhealthy, the brunt of many jokes and actually looking back now, pretty depressed about it all... It would mean completely overhauling my life, a complete lifestyle change. Up till that point I would say I was an average twenty something - smoking, eating **** if eating at all, weekends of little sleep and excessive alcohol and drugs. Around 11st at the time all down to poor nutrition and no exercise for near on a decade - except those sit-ups and bicep curls !!

So i decided that if i was going to make a go of it i would need to make some pretty drastic/life changing decisions. I quit smoking and stopped going out drinking as it was the only way i could see myself sticking to anything... so first goal was no going out for 3 months.
I stuck to the stronglifts programme and , and devised a proper bulk diet with the aid of people both forums (which i've included at the end of this post)

Amazingly after years of trying to bulk up with zero results , in 3 short months i was 13 stone!
However there was quite a bit of fat on there, but I didn't really care! I have to say at first family members were quit worried.
I remember my mum asking if I had been taking steroids which still makes me laugh.

The biggest motivator was going back out again and seeing my friends i’d not seen for a few months - everyone I spoke to comment on size and shape I was in.

Started up martial arts on my off days which included pretty intense cardio sessions and after a couple months had dropped down to 12.2. Perversely people actually thought I was bigger, but I think that was because I had much better muscle definition due to the low BF levels... Started bulking up again around September which is where am at now at 12.10.

Programmer wise - i pretty much stuck to strong lifts but shifted to Madcow intermediate which i am doing now.

Looking back, at the time i started i was worried i was throwing my life away Giving up the "social life" as it was then, going out a few nights a week etc. Seemed like i was giving up my youth. Ha, if only i'd known what i know. The sacrifices have been more than worth it.
Much more confident and happier as a result... and a serious increase in attention from the fairer sex is a definite bonus
Years ago i would have been paranoid about taking my shirt off on holiday or wearing shorts... can't wait to get them off now

Well happy with what I have done in a year, and the best bit is this is just the beginning! .

Diet now.
Not saying this is ideal , any nutrition advice more than welcome.
Basically i would like to clean up the food and slowly bulk up whilst keeping the fat down.

Breakfast
2 eggs
30gs whey proetin
40gs oats
Half pint milk
Banana

Snack 1
50gs walnuts

Lunch
Chicken salad wraps

Snack 2
Tin tuna with green salad & tomatoes and some walnuts

Train then banana and 25gs whey

Dinner
Salmon fillet with sweet potatoes and broccoli

Snack before bed
Pint of milk or cottage cheese.


Bulk diet when I began
Breakfast
2 Eggs, 30g whey protein and banana

snack 1
100gs walnuts

lunch
250gs wholemeal pasta and tin tuna

snack 2
Chicken breast with green salad

Dinner
2 x Salmon fillet with sweet potatoes and broccoli

and with every meal a pint of whole fat milk


Things i have learnt

Slowly but surely
Don't rush into it all, it won't happen over night!
Plan some short term small goals rather than something like "want to be ripped by summer".
You'll just disappoint yourself. Short term goals and consistent.

Consistency
Stick at it. If you’re consistent you can't fail.

Diet is king
Sort this out and everything else will fall into place


Don't let anyone including yourself tell you, you can't do it
All too easy to beat yourself up if you miss training or you’re not getting the results as quick as you like. You will meet some negativity from some friends and family... which I think stems from some kind of envy that they aren’t doing it for themselves. Keep chipping away and never give up.

All I can say is stick to it and be amazed!!

Good luck