NOTE by Mehdi: StrongLifts Member Bjarni (23y, Iceland) became a StrongLifts Member in April 2010. In only 53 weeks, he lost 16kg of almost pure fat, without hardly doing any cardio, and while doubling his Squat from 220lb to 440lb. Here’s his amazing success story that Bjarni posted inside the StrongLifts Community.
I’d like to start by thanking Mehdi for starting this awesome Community and posting the SL 5×5 programme. Also i’d like to thank the StrongLifts Members for support and advice. Both helped me immensely on my way to becoming far stronger than i had imagined and towards a body i’m comfortable in.
Some two years ago it dawned on me i was nowhere in the physical condition i should be in at my age and that i needed to something about it. For the first year or so i did various bodypart splits in the gym with some success. Build up decent base strength but didn’t have the sligthtest clue on how to perform a proper squat, nor the fundamentals of basic strength training. I always knew i wanted to become strong so after seeing minimal visual results from my first year i started searching the internet for programs to do and came across SL5x5. Its fast progression was something that immediately called out to me.
StrongLifts 5×5 has given me significant gains. In the one year i’ve lost 16kg of BW, putting me from low 30% BF at 135.8kg down to ca 22% BF at 119.6kg, all while remaining 192cm tall. My strength has skyrocketed.
|Bjarni's Gains||April 2010||April 2011||Gains so far...|
|Bench Press||99lb (db)||264lb||+165lb|
Apart from shifting 15kg of lard off and giving me a great foundation of strength, my posture has significantly improved along with my self esteem.
I spent 4 months building strength before it dawned on me i had to lose weight before i start facing health problems. The next 8 months i did maintenance with a break over christmas due to finals and tweaking my shoulder from bad dip form. I’ve also managed to tweak my back twice on squats due to bad form. I switched to 3×5 somewhere around late November.
And now beware, below is a fat man in his undies. First pic is exactly one year ago. Me at 135.8kg & ca 30% BF. The second is taken first oct last year at 129kg & ~26% BF. Last picture is taken this morning at 119.6kg & ca 22% BF. This was achieved nearly without any cardio, only diet & SL5x5.
Having done this i’d recommend the following for beginners:
- Heavy squats & deadlifts are your friends.
- Do the program as laid out. I tried tweaking it but gained nothing of it.
- Nutrition is key to weight loss, get it sorted out and the flab will fly off.
- Get your rows strong asap. It will help your shoulders greatly.
- Be certain your form on squats & deads is good.
Now my goals are simple, shift the remaining lard and work my way towards a 800kg PL total. Again i want to thank the StrongLifts Members for the support and advice they have given me on this journey. I probably wouldn’t have made it this far without the awesome support of the StrongLifts Community here.
-StrongLifts Member Bjarni, 23y, ReykjavÃk, Iceland.
StrongLifts Members: follow Bjarni’s training log, read his original success story where he answers several questions asked by other StrongLifts Members, and please congratulate him on his amazing achievement.