SS THREAD
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You are currently reading a thread in /fit/ - Fitness
ITT: we discuss our progress on SS. Are you bulking or cutting? How are you numbers looking? What are you switching to once you're done with the program? Etc.
Pic related is 5 months of doing the lifts while on a deficit. Right pic was taken today. Left pic was day 1.
I've always been checking with /fit to make sure I'm doing the right thing with my diet. Most of the time I've been told to cut, and on some threads I'm told to bulk. My cut these past 5 months has been more of a half-assed one. As in, I don't really count my calories all that accurately. I might count them for a meal or two. But I just guesstimate for the rest to stay under 2200kcal.
Recently however, I've come across some anons saying that the usual bulk/cut cycle isn't all it's made out to be. That is, for natty lifters at least. Instead, we should be lifting while on a small surplus and playing it all by the mirror. Can anyone here shed some more light on this?
Nice progress. Lifts?
Switched to Texas Method after a mild back injury done fucked up my linear linear progression gains. Going high bar atg instead of low bar might have something to with it as well.
>That is, for natty lifters at least. Instead, we should be lifting while on a small surplus and playing it all by the mirror. Can anyone here shed some more light on this?
Pretty much what I do. If my numbers are going up weekly, I maintain. If they're going down, I eat slightly more.
>>35257974
strong progress mang, keep up the good work! :)
>>35257974
Keep going. Just keep going.
>>35258257
Thanks.
5rm
Squat 2pl8
Bench 55kg
Deadlift 90kg with good form
OHP 40kg
3rm
Cleans 55kg
Deadlifts just won't go up higher than 90kg without my back rounding. Probably weak spinal erectors I think.
>If my numbers are going up weekly, I maintain. If they're going down, I eat slightly more.
I should probably do that too. Might help my deadlifts. How're your lifts doing now?
>>35257974
>he fell for the ss-meme
Sorry bro but besides a weightloss and more muscular legs i dont see that great process. Consider switching to a split
>>35258277
>>35258281
Thx brehs
>>35258390
5rms as well
120kg squat
120kg deadlift
70kg press
95kg push press
+20kg pull up
+30kg dip
Press/dip is high because of previous training experience.
>>35258455
Nice. Mirin' press.
Also, why switch to TM after a back injury? Is it just because of no more linear progression? Or is it easier on your back or something?
>>35258420
lel nice try gains goblin.
Buuuut, I have also been considering a split once I'm done with SS. Are you currently doing a split?
>Started out with SS
>Switched to SL when the weights got heavier and I could do more sets
>Now do SL plus isolation exercises after the main lifts
I really enjoy my time at the gym.
>>35258551
Why SL as opposed to I dunno, TM or something?
>I really enjoy my time at the gym
Most important thing imo
>>35258570
Not quite advanced the point where I've completely plateaued on SL, though I might get there soon.
I really like the 5x5 rep scheme, I've started using it for every lift because it just feels right.
>>35258546
>lel nice try gains goblin
this
>Buuuut, I have also been considering a split once I'm done with SS. Are you currently doing a split?
PPL is better than bro splits for natties imo
This is a bretty good PPL routine: forum.bodybuilding.com/showthread.php?t=149807833
but...
> remove leg extensions (it's awful for your knees, and developing knee problems is no fun) Alternatives to the extension: front squats, hack squats (though I also don't like this one), sissy squats (good for quad/calves isolation), pistol or tuck squats (also train your hip abductors a LOT)
> also research weighted chinups instead of pulldowns, they emphasise slightly different musculature.
>>35257974
>>35258390
>doing the program for 5 months
>your stats w/ ur bodyweight
pick 1
Didn't do SS, but did another meme-routine.
I did ICF 5X5 for 6 months, and it seems to have worked.
I have switched over to Greskull LP (+pullups, rows, curls and dips) since 1-2 months or so
Current 5rep maxes:
Squat
Bench: 85kg
Squat:105kg
DL: 120kg
OHP:55,5kg
>>35258741
Also 172cm, 72kg in pic
>>35258591
Cool cool.
That's not you in pic related is it??? Also, ever try PHAT? Or know anyone who has? I'm quite interested in that too.
>>35258637
look, I know it probably took you a while to figure out how to put your post in words. But it just doesn't make sense. Are you saying my lifts are low?
>>35258390
Wow, better progress than me at Deadlift, I'm at 5 months too and can't seem to get my dead over 80, or my bench press over 50, rest of the lifts are the same though, good job OP
>>35257974
Another question OP, what's your height, weight?
a year of fuckarounditis at the gym, a year in conscription (lifted once a month or so, lost 10kg bw) and now 6 months of SS. sick gains eh? gotta get that strength base right? :^)
pics above are three weeks old, below is before i touched a barbell.
estimated stats first time at the gym -> stats after conscription -> stats now
180cm, 72kg->82kg->93kg
squat 3x5x50 -> 3x5x90 -> 3x5x130
bench 3x5x45 -> 3x5x75 ->3x5x112.5
DL 3x5x80 -> 1x5x130 -> 1x5x180
ohp 3x5x25 -> 3x5x45 -> 3x5x65
cutting now to something like 85/15% and then going 531 with a decent load of accessories to actually build muscle for once
>>35258890
No, that's not me.
I don't know anything about PHAT, sorry.
>>35258586
Ah fair enough. What're your stats??
>>35257974
Been doing SS for 2 months now, bulking hard.
About 68kg now, lifts are
3x5 squat 100kg
3x5 bench 65kg
3x5 OHP 42.5kg
1x5 DL 125kg
It took me a while to nail down bench form, which is why it's lagging a bit. My OHP is just climbing slowly, guess that's normal though?
>>35259783
your ohp/bench ratio is perfectly fine
ohp uses less weight so the 2.5kg increases are way more bigger than in other exercises. its natural to stall quite easily in it. you can try doing the 3x5 so that u only add weight when you can do 5,5,6 reps. microloading is another option
>>35259019
Thanks brah. What's your diet like? You been cutting?
My lifts have been really tough as of late. Probably because I'm cutting. So your diet could be the problem.
>>35259047
170cm around 65kg I believe.
I'm not too sure about my weight as I actually haven't weighed myself since I started 5 months ago lol. But I know I started at 73kg.
>>35259019
>5 months
>176lb deadlift
wat.
>>35259928
The smallest plates in my gym are 1.25, might treat myself to some microplates for christmas though.
Until then I'll try the 5,5,6 you recommended. Thanks!
>>35257974
>we should be lifting while on a small surplus and playing it all by the mirror.
That's it
>>35259783
Those are some impressive ass lifts anon.
>>35259984
Really? Thank you!
They feel really mediocre, half because of /fit/ and half because a decent chunk of the people at my gym seem to be monsters
>>35259170
Well you don't exactly look great, yea. But hey at least your stats are nice.
You should look pretty good once you're done with the cut tho. Keep it up bro.
>>35259783
Impressive lifts at that weight bro, and in two months, that's sick. My squat is at 100kg too but my bench really needs some work. Currently at 57.5kg bench, 40kg OHP, and 90kg deadlift. The slow OHP is normal. As you can see, my deadlift is proportionally my shortest lift.
>>35260087
Shittest* lift
>>35260046
They are mediocore.. idk what this dyel is on about.
Impressive would be 1.5/2 plate ohp, 3 plate bench, 4 plate squat and 4/5 plate dead
But keep lifting, youll get there, good visible progress
>>35260046
Post that ass, desu.
>>35260125
68kg 2 months of ss 100kg 3x5 squat is impressive my nigga what are you on about
Started end of July maintaining at 140lbs for two months, then been bulking since
Start weights including bar
Dl: 60kg
Squat: 30kg
Bench: 25kg
Press: 20kg
Currently
Dl: 117.5kg
Squat: 97.5kg
Bench: 65kg
Press: 40kg
Power clean: 47.5kg
Switching to TM in the New Year as struggling to get past my squat plateau.
I think the problem is I'm keeping one eye on aestethics, so I'm slow bulking. If I ate like Rip said I d probably be a lot stronger but look like shit.
>>35260125
kek.
It's alright everyone he's just meme'img. False alarm
>>35259783
Spotted the half repper.
What where your lifts when you started?
>>35260087
I've put on 6kg or since I started, which probably helped a lot. I found having a spot for bench really helped me, mainly because I was more willing to push myself.
Was your deadlift always lower than your squat?
>>35260134
Is this what making it feels like?
I did that there Stronglifts for a while, hopped on that Texas Method when fatigue and hurts from lifting with poor firm got the best of me at 135/72.5/195, press of 57.5 kg for 5.
I had to drop deadlifts for a while, so as of yesterday my 5RMs are 160/95/185, press of 67.5 for 3, bodyweight of 98 kg at . 85 tall.
I'd warmly recommend Texas Method to anyone who starts to get burned out on SS, though since the volume there is more manageable than the 5x5 SL has you doing it'll probably take a while longer before you get there.
>>35260217
OP here
Good looking progress. Mirin' deadlift. Mine is pretty bad compared to my squat. 100kg squat 90kg dl both 5rm. I can do higher with deadlift but my form goes to absolute shit the moment I touch 100kg. I might try to inch my way up again to see if there's any improvement
>I think the problem is I'm keeping one eye on aestethics, so I'm slow bulking. If I ate like Rip said I d probably be a lot stronger but look like shit.
That's gotta be it. I've been semi focusing on aesthetics as well, except I've been cutting since I started. Might switch to a slight surplus, and continue lifting.
>>35260137
I squatted 2 plate the first time I set foot in the gym, 3 plates after 9 months
Does op squat deep and bench full rom ?
>>35260313
Sorry, 1.85 tall.
I can't even imagine the weights I could move with the pissening ROM I'd have if I was just 85 cm.
>>35260252
squat was 60kg, bench 45, deadlift 80, ohp 30, same reps/sets as before.
I'm pretty sure I'm getting full ROM, used mirrors/safeties to check squat depth, touch the bar to my chest etc.
>>35260307
Yea having a spotter does help me too. I don't usually have one though so I've had to perfect my roll of shame.
No they used to be higher when I started. Then my squat caught up at 80kg. I then deloaded after a PT pointed some errors in my form and worked my way back up from 60kg to get my form down. Now my 5rm with proper form is about 90-95kg. Breaks down badly once I hit 100kg I.e. Rounded back
>>35260320
How much did you weight? everyone i know started at like 60kg. I dont think its op too, op doesnt look like 68 kg at all
>>35260320
OP here
Sì. Not ATG though, but below parallel.
Considering lowering the weight a little and working on an ATG squat just cuz it looks bad ass and gets mires.
>>35260397
Dont do that, save your knees and just do parallel.
>>35260369
Your deadlift might keep going up when your squat stops though?
>>35260374
I'm the 68kg guy, bar touches my chest on bench, and I'm ATG at 90kg, below parallel for 100kg
>>35260313
Sounding strong, anon. Mirin numbers.
How long did you take on SS?
>>35260374
something like 90 being 194 tall, 115 now
>>35260397
ATG is impressive but focus on getting more weight but below parallel, as a beginner especially sedentary person you will most likely develop a buttwink if you forcefully try to go ATG. Trust me anon it will come naturally just keep progressing and make sure you take a video 2-3 times a month of your lifts so you wouldn't fuck your shit up.
>>35260403
You do more damage to your knees by being above parallel, please stop talking and fooling poor newbies.
>>35260403
Oh?
B-but I wanna b-be like K-Klokov...
lol I see what you mean though. I tried going ATG once and my knees felt like they were going to explode. And they didn't feel nice the following day. I thought maybe I was just lifting heavier than I should've for ATG.
Advice noted tho. Thanks.
>>35260420
>90kg 194cm
>what is relative strenght
>>35260427
Ah right. I used to have buttwink but they're gone now since I started focusing my stretches on my hip flexors. I don't usually take videos but I work in with the PTs at my gym every now and then, and they enjoy hearing about my progress and helping me with my lifts, so I've got that.
>tfw once fell forward due to bad squat form with 80kg
Never again.
OP here btw. Thanks anon.
>>35257974
based loomies
>>35260410
They might. But they've been around that weight for a while now. Due to weak spinal erectors I think, according to symmetricstrength
However, now that I'm gonna hop on a slight surplus, my lifts should start going up and my back can start making gains properly. Hopefully, that is.
>>35260511
Loomies?
>>35258982
If you'd have actually done SS as the program goes your lifts should be a lot higher at your weight, even if you were cutting.
SL all numbers 5x5 and lbs
H&W 6'4" 241 lbs
Bench 135 -> 205
Ohp 95 -> 145
Squat 165 -> 235
Deadlift 225 -> 275
rows 95 -> 170
never rowed before, lifting on a deficit, down 15 lbs bodyweight after 2 months. Coming back from snap city about 5 years ago. Switched to low bar squats to save my back. Deadlift progressing but slow.
Blog post complete
>>35260622
Ah I see. But I was pretty weak to begin with. How much would you say my lifts should be?
>>35260632
Nice. Time span?
>snap city
Fuark. What happened?
>>35260715
About 2 months total.
I'm at about 90% of my previous lifts since the injury, the only one that's lagging is my deadlift. I had a lower back sprain that crippled me for a year.
Used to be able to DL 500lbs and 275 feels like 500 because of all my lower back babying.
>>35257974
Did 6 months of SS, after those 6 months I realized I wasn't that interested in bodybuilding or powerlifting. Decided to try out Oly lifting. Loved following the sport, and loved the challenge. So these past 5 months I've been doing mobility training, the press, ATG, cleans, etc. Never realized how immobile I was until I tried to do a snatch, a real ATG, or a front squat. Mobility training itself cost a couple months worth of strength training but it's worth it. After the new year I plan on getting a coach and getting more serious in Oly lifting.
Throughout high school I was already an active guy doing a lot of sports. So I had a good foundation to start with. Did a lot of benching in highschool and early college, at the start of SS I could already bench 205 for 5 reps, but never once touched the legs because of all the running we did in my sport, I completely regret that.
End of 6 months of SS: 275 Bench, 310 Low Bar Squat, Never maxed out the deadlift, but I was comfortable with doing 325 for a couple of reps.
Switched to Oly Lifting: Had to completely start at zero with my squat. It took 2 months just to get proper mobility so I wouldn't look like an idiot with a massive amount of buttwink. Fixed that shit, and went hard on squats every week. Just last week I was able to do 305 for a 1 second pause. The Press I did 135 for 4 reps. Deadlift improved just a little bit, but I switched to hook grip instead of mixed grip.
That's about it, looking forward to 2016 especially if I can get a coach.
>>35259981
>>35258257
By the way, what does this small surplus mean for my bf%? Obviously I'll make strength gains, but will I be packing on fat too? I understand that muscle and fat gaining are not mutually exclusive. But is there some sort of divide for newbie lifters? I keep reading every now and then that newbies can make gains while losing fat.
>>35260663
Usually in 6 months people get to intermediate level no matter how weak they started off.
That's somewhere around 1x bw bench, 1.5x bw squat, 2x bw deadlift and 0.75x bw OHP.
>>35257974
is SL also welcome here?
>>35257974
>doing SS
>taking creatine
that fucking feel when your abs are getting water retentions and youre not sure if its actually fat from bulking or water
2.5 months in here. 180 lb.
5RMs
Squat: 190 lb, started at 65 (lel)
Bench: 130 lb, started at 70
OHP: 95 lb, started at 55
DL: 210 lb, started at 95
Pullups: 6, started at 1-2 depending on how fatigued I was
Dips: 10, started at 0. Gonna start doing weighted dips now
>>35260527
>>35260527
Good luck man, you're gonna make it
I'm doing SS. In October I was too much into T-rex mode with my regular 3 day squat schedule workout being 405lbs 3x5. And DL 460lbs 1x5. Bench was severely lacking only able to do Bench 160lbs 3x5, OHP 75lbs 3x5, rows 115 3x5.
So now that I skip leg day and do Bench/OHP/Pullups, Bench/Row/Dip alternating everyday but 5 days a week.
So in almost 3 months I went from bench 160 to 205. OHP lacking a bit at 155. Rows at 190. My legs are disappearing but my genetics make my legs build quickly.
>Started squatting in Jan, 155, October was 405
I'm noticing my wings are appearing so I'm doing something right..
>I'm 5'7
So.
I am not really new to lifting, as I've been doing shit off and on for over a year now. I was in a really good place summer before last, but have since lost a lot of progress. Weight loss is my primary concern right now, and I want to cut as much as I can as fast as I can.
I always go with my friend and do what he does, but he seems to be kind of ADD when it comes to work outs and has a new fucking set of lifts every other week. I want to break away and do my own thing, but I can't figure out a good routine for the life of me.
The sticky says SS works so I'm inclined to believe, but I don't know if I should start there since I've done some lifting already? If ima wanting to cut should I do cardio as well? Before or after lifts? Regular running or interval training? My numbers are shit so I figured it might be a good idea.
I'd post a pic but I'm fat and ugly as fuck and nobody wants to see that shit.
Current 1 rep maxes:
Bench: 165lbs
Squat: 225lbs
Deadlift: 225lbs
>>35260957
so you skipping squats 3x a week
>>35260837
How does that work on a deficit though? Or is that meant to be completely CNS gains? And is that 1rm or 5rm?
>>35261011
Likely cns and neural gains. Learning motions and then cementing them into muscle memory brings it's own gains.
>>35260848
Yea sure why not. Share your journey with us anon.
>>35261041
just started SL the other day.
after that work out i felt fucking great.
my squat form might be off, workout b is due tomorrow so well see how deadlift form will be
plus i can sort of feel less fat around my stomach? might just be me though
>>35261011
fat beginners can remove fat while gaining muscle. not a lot, but a noticeable amount
>>35260801
Cool story breh. I've been looking into Oly lifting myself. Though I might not get into it all that much. But I enjoy following it and doing the cleans in SS nonetheless. Nice numbers in the six months tho. I take it you were bulking??
>>35260969
I would do SS on maintenance (because fat) for a while until you don't have linear progression.
I would also just throw in the accessories at first like dips and pullups because you are already lifting.
After progression stops add more calories (300-500) and go from there, after that stops find a new routine like texas method.
The great thing about SS is it gives you faster gains than just about everything, while it works though.
See if it works for you and if you're already too advanced for it (probably not) just do texas or PPL.
>>35257974
ICF my 5rm after 2 months at 6'3 went from 170-175
Bench 50-70kg
Squat 50-85kg
Deadlift 60-110kg
Row 40-60kg
OHP 30-45kg
>>35260858
Kek. Never taken creatine tho. Never felt like I needed it I suppose. But I have considered it. Does it help?
>>35261189
for me it helps yea, depends on the human though.
i get like a noticeable amount of more strength from it.
plus its natural so yeah. helps.
>>35260926
OP here
Nice. You're gonna go far hitting those numbers in 2.5 months. Would you say your diet has helped a lot with the lifts?
>>35261098
I haven't bulked yet. This past 11 months has been a maintenance diet, probably more on the cutting side. I've just been too nervous about bulking because I'm afraid it might impact my 2 Mile. In the Army now, so I like keeping it under 13:30.
I'm actually pleasantly surprised by how much of gained in muscle and cut in fat with such a loose diet.
>>35261103
Got it.
My friend said that if I am wanting to lose weight at a good pace then Cardio is a must. Is that true?
And if so how much should I be doing and when?
>>35260949
Thx breh. U too.
>>35260957
Pretty interesting. And nice lifts btw. 405 squat hot damn I'd like to do that some time. Good on your bench tho. Real solid progress. OHP is gonna take time I guess, as is the case for the majority of people.
>5'7
Now I'm inspired. Post pic?
>>35260969
>>35261249
OP here.
What >>35261103 said.
With regards to cardio, if weight loss is your aim then by all means do it. Overall, it's great for your health anyway. Do interval training, and just have fun with it really. You don't have to run. Just do whatever you like. I switch between running, and cycling everyone and then. Thinking about getting into jump ropes even. I'd swim if I had a swimming pool in my gym too actually.
Also, do cardio after your lifts. The idea is that you don't tire yourself out and affect your lifts.
>>35261332
I hear you. Thanks for the advice.
I'll worry more about regimenting my lifts and be a little more loosey goosey with the cardio. I have a pool at my gym so I might just do that mixed with the occasional interval shit.
>>35261028
Ah I see
Indeed it does. Guess my CNS gains wore out quicker or something.
>>35261065
Oo nice
>after that work out i felt fucking great.
Good. That's how workouts should feel. Use that as motivation. I love working out before classes. Feel great. Like I woke up for a second time or something.
Yea take these things as they come and don't let up on form. The last thing you want is to fuck your shit up and set yourself back a few months.
>i can sort of feel less fat around my stomach?
Probably you. But hey keep at it and your progress wil speak for itself :)
>>35261153
Solid. Some people might say it's slow, but progress is progress imo.
Keep it up breh.
>>35261198
Nice nice. Where do you get yours from? And what brand?? There're some days when I have to go in the evening, and I'm just completely zapped it sucks balls.
>>35261413
Very nice. No problem mang. Good luck. We're all gonna make it.
>>35261231
Wow even better then. OP here, I'm not sure if it's just me losing fat, but I am also quite surprised that I have some seemingly visible muscle gains despite my cut. Though I have heard that newbies can make gains while losing fat. Or something to that effect.
>I've just been too nervous about bulking because I'm afraid it might impact my 2 Mile. In the Army now, so I like keeping it under 13:30.
Fair enough I say. How long more are you gonna keep the diet up?
>>35261823
I have a 4 month school coming up that I get accessed in. There's only one important PT Test during that school and it's during the first week. After that I'm going to do a real bulk
>>35257974
Doing SL for 1.5 months
(all 5x5 except 1x5 DL)
170lbs squat
165lbs deadlift
120lbs bench press
95lbs ohp
120lbs BB row
Is this good or nah?
>>35257974
Bulking, 6' & 205lbs
LBBS: 310 3x5
OHP: 112 3x5
Bench: 190 3x5
DL: 310 1x5
PC: 165 5x3
Chins BW: 5, 5, 4
Soon to be switching to texas method, I plan on doing that for maybe up to a year.
Nothing has helped me track calories as well as myfitnesspal, and having proper macronutrient intake along with consistency in not missing workouts has given me the fastest progress in the weight room I've ever had.
>>35262384
It's not bad. I think it's pretty good for 1.5 months in fact. Keep at it.
>>35262545
Nice lifts brah. Do you have progress pics or nah?
>>35262259
Very nice. Good luck, breh. You'll make it.
stupid question... what is SS and rm?
>>35258741
>ICF
Interesting. Nice numbers tho. Did you enjoy it??
And how's Greyskull been going?
>>35257974
My story started a year and a half ago. I was 250 lbs at the time and had just realized that drinking sugar water was only going to make me fatter. I decided to limit myself to 2 sodas a week, and I was down to 235 after a year. Then I decided to join Army ROTC at my college. Due to mental issues, I won't be able to contract and become an officer, but I'm still allowed to tag along for 4 semesters. One semester has passed and I'm down to 198. Let the feminists say what they want, but diet and exercise actually works.
>>35260320
Not everyone weighs 230lbs when they start either though champ
>>35264455
SS is Starting Strength
rm is Rep Max. So 1rm is 1 rep max. Which is the max amount of weight you can lift for one rep.
>>35265954
thank you anon senpai
>>35265587
That's the spirit anon. Keep it up. Do you lift?
>>35266060
No, we don't use weights unless outdoor PT is cancelled and we're forced to use the gym. My upper-body strength is still shit so I'm working on pushups right now.
This thread is helping restore a little bit of faith back in /fit/. Tired of constantly seeing people bash SS here. As long as you add enough upper body accessories, it's the best routine for a beginner imo.
I run my clients through SS + accessories and they're all making great progress. It's been awhile since I did SS myself, but I wish I had stayed on it longer and squeezed out more linear progression on my squats as that's my weakest lift.
Anyway, good luck everyone.
>>35257974
This was 8 months of SS back when I first started with a 2 month break in the middle. So, six months I guess.
Only thing is I ate at a deficit because I wanted to be a pretty little girl and strength suffered because of it.
>>35268334
Awesome work. SS + hip thrusts and walking lunges is GOAT for females.
>>35268334
Wo.
>>35268290
Jesus fuck, you're a literal god among men.
I mean, maybe you could use some bigger traps and a little more chest work, but holy shit, you're fucking edible-incredible.
>>35268334
you look a lot better now :-) good progress, you go girl!
>>35268387
T-thanks senpai.
>>35268412
Thanks, that pic is old as balls. I'm on a strength routine now and I've got a lot more muscle, just wanted to share my SS results as that's what got me into weightlifting.
>>35268290
What did your body look like after SS?
>>35268457
Nice work :) got any current physique update pictures for strictly physique update from strength training for physique for update strictly science
>>35268334
You look perfect on the right. I'm envious.
>>35268290
Post...Post another pic?
Can you pose like pic related while you're at it too?
>>35268457
When do we get pics of that?
>>35268489
>>35268290
Oops, forgot pic.
>>35268461
Still same proportions just not as much mass i suppose. I started from 6' 135 lbs auschwitz escapee and slow bulked my way up. I've never gone above 11% bf or so making strength gains slower but I don't mind. As a natty I think the best thing to do is alternate between strength and hypertrophy routines. I'm running a 4 day Texas method split right now.
>>35268497
Haha I don't compare to Arnie mate.
>>35268510
PLEASE. JUST TAKE A FUCKING PICTURE, YOU WHORE.
bulking, 173cm 75kg
after 1 month of SS:
Highbar Squat: 87kg
Bench: 57
Diddly: 89,5
Rows: 44,5
OHP: 37
Bodyweight chinups: 7, 4, 4
homegym masterrace so I'm doing rows instead of cleans because I feel like those are easier to learn but were going pretty much nowhere with the weight for them, maybe because I'm not using olypl8s, with the next workout I'll try placing weighted bar on other plates to make up for the diameter difference
OHP is also stalling for like 2 workouts but at the last one I didn't sleep well so it may be that
and I'm somehow stuck on chinups so I'm thinking of doing weighted ones
other than that it's pretty good to see lifts going up, especially considering that at the first workout I squatted 37kg and deadlifted 47 because It was the first time I've done weighted squats and that felt pretty heavy back then
Still trying to figure out how to cut effectively while not being weak as shit forever.
Tomorrow is my first full week of lifting and cutting. My problem is my carb intake is still between 40-50%, fat has avg of 15-20% and protein is 30-35%. I know these macros are inefficient at losing fat and gaining muscle.
Additionally, per the direction of eating 1.5 grams or more of protein/ body weight, I'm no where close. That would mean I have to consume close to 260 grams of protein a day on a 1200-1500 cal diet. How the fuck is that possible while still having a balanced diet? Right now I'm hitting 100 grams, but I'm afraid that's still not enough.
>>35268718
>1.5 grams per lb of body fat
Baka, I think you mean 1.5g/KG of bf. Kilograms not pounds.
Even 1g/lb of bf is typically higher than needed.
>>35268290
What accessory lifts do you recommend for a beginner doing SS?
I'm really trying to push myself on the Squat and increase the weight at the end of every week, so anything involving legs or quads right now I can't do. Do you have any recommendations for chest work?
>>35268806
I need to work on my own chest as it is, but flyes are probably your best bet. Maybe throw in some extra high rep flat/incline bench work.
As for everything else, lateral and front raises, weighted dips, curls, hammer curls, overhead tricep extensions, close grip bench, rows if you aren't doing them already... can't think of anything else off top of my head right now. You said no leg accessories but RDL's are really important and will help drive squat and deadlift progress. Just don't do them on deadlift day.
Oh, and get an ab wheel if your gym doesn't have one. 10 bucks off Amazon for one of, if not the best core workout equipment.
>>35268875
Thanks alot.
Although some people on here, and I've read other places that say flys aren't very good and can do damage to your shoulder at certain weights. Seems to be a bit of broscience reasoning though.
Almost 3 months in, started at the bar for everything.
Squat 57.5kg
Bench 42.5kg
Deadlift 70kg
OHP 27.5kg
1 plate squat next, I'm excited
>>35268916
I actually do flyes with resistance bands. I find it easier to focus on squeezing my pecs that way. Dumbbell wise as long as you keep your arms slightly bent and you don't go past parallel I can't imagine them being a problem.
If you really wanna burn out your titties, do the stripping method on bench. Start with a reasonably high weight. Do as many reps as you can. Take some weight off, do as many reps as you can with that weight. Work your way down to the bar which you'll have difficulty pushing for 10 reps. Fun little method.
>>35263022
No. However, I feel good about how I look; my legs are huge, traps are nice, arms shoulders and chest are adequate. I look like I lift, but not like any sort of bodybuilder. My 100lbs lady wants me to do curls and other bullshit, but I'm only interested in being strong. No ab definition, estimated 15% BF.
>>35268018
Ah fair enough. Good luck to you, anon. We'll all make it.
>>35257974
Convince me why I should do fucking Squats every fucking workout.
>wanting to be an actual t-rex
>>35268290
OP here
Yea, man. I used to browse fit for at least 2 years before I decided to pick myself up and workout. The constant shit posting and SS troll threads were the most confusing thing ever.
Glad to hear about the clients. That's pretty cool imo. What did you do after SS? You're pretty much my goal body desu
>>35268334
>>35268457
OP here. Very nice for 6 months
>Only thing is I ate at a deficit because I wanted to be a pretty little girl and strength suffered because of it.
Kek that's currently me except for the pretty little girl part.
So what's the routine you're doing now? And how're your numbers looking??
>>35268510
>I started from 6' 135 lbs auschwitz escapee and slow bulked my way up. I've never gone above 11% bf or so making strength gains slower but I don't mind.
What do you think of OP's question about eating at a slight surplus and playing it all by the mirror? What does that mean for my bf% if I were to start the surplus now? Given that I'm looking to lower bf% of course. Because
>muh aesthetics
Should I keep cutting to a lower bf% or would it be safe to start now at night current state and still look good?
>>35268624
Good numbers there, anon. Keep it up.
>OHP is also stalling for like 2 workouts but at the last one I didn't sleep well so it may be that
You'll probably find that your OHP is gonna slow down around 37kg, 40kg, or maybe a little higher even. If you do, it's normal, so don't sweat it too much. Just keep lifting. Use micro plates if you have em. If not, just try to do one extra rep every time.
>other than that it's pretty good to see lifts going up, especially considering that at the first workout I squatted 37kg and deadlifted 47 because It was the first time I've done weighted squats and that felt pretty heavy back then
That's the great thing about linear progression. They're the fastest results you see. Glad you're staying motivated. Keep it up, and you'll make it.
>>35268718
This>>35268748
Also, just do the lifts and progress linearly to the best of your abilities. You'll make some noob gains and CNS gains as your body gets used to lifting heavy weight. One day you'll stall, and if you're happy with your bf%, you can start the bill for dem strength gains. If not, just keep cutting and lifting as heavy as you can.
Good luck, anon.
>>35257974
Good stuff, man.
I'm just stopping by to shill for SS and strength training in general. Don't listen to people that tell you it's all bullshit and will make you unaesthetic. Remember SS is about building a strength base, the rest will come. Strength and hypertrophy are definitely not mutually exclusive.
I did SS and am now doing Texas Method. I have only ever done powerlifting based routines. This pic is after SS and after a few more months of TM.
>>35269194
Well, do you want to make it?
If you're answer is yes, then go lift.
Don't wanna be t-Rex?
You won't have huge legs that quickly. Don't flatter yourself.
Worried you'll become t-Rex later on anyway?
Then do accessories after the first month or so.
Look at >>35268290
And >>35257974
OP's pretty early on, but things are looking nice and proportional.
>>35269471
Thanks bro. Point taken. /fit is so full of shit sometimes it's hard for newbies to sift through all of it and find quality content. I used to get so confused as to what SS really was until I decided to look it up myself and do it.
Sick progress tho. I too, am considering TM after I'm done milking the linear progression gains on the SS cow.
>>35269526
>I too, am considering TM after I'm done milking the linear progression gains on the SS cow.
Exactly what I did.
>>35268936
You're close anon. Keep going and before you know it, you're warming up with 1pl8.
Keep up the good work.
>>35268985
Ah that's good then. Keep at it, anon. Good luck.
>>35269194
Squat every workout because that will increase your test levels faster then any other exercise. Test levels already high? Then you're probably not going to get much out of ss/sl than someone who doesn't.
Texas method va 5/3/1 as an intermediate from ss?
>>35257974
No progress pics on this computer but i went from:
5'7
53kg bw
25 bench
40 squat
45 diddly
20 OHP
to:
5'7
70kg bw
87.5kg bench
95kg squat
137.5kg diddly
55kg OHP
in about 11 months
>>35269471
stats?
>>35270246
Pretty good bro. But did you have difficulties with squats or something??
>>35270364
Yes a lot. I'm really fucking unflexible so im doing highbar instead of lowbar because i couldnt get the form down. I've also recently started getting pain in one of my knees
>>35270485
Didn't stretching help at all??
Damn pain in the knee sounds scary. Better take it easy bruh. What do you think is causing the pain?? I tried doing high bar recently and experienced some knee pain the next day. It wasn't exactly pain, but more like discomfort with a hint of pain.
>>35257974
Im on my 6th week of SS I'm 5 foot 10 and weight 200lbs my stats including bar are
OHP 65kg
Bench 100kh
Squat 120KG
Deadlift 130kg
After SS I'm going to do a month or two of StrongLifts and then I'm going to start the Texas method.
Im bulking.
>>35270859
The pain isn't like a next day kinda thing, it's more like it just randomly stings like a motherfucking in the knee during a rep. A friend of mine said it would go away if i pointed my feet forward. Tried it and didn't get any pain but i have to stretch so i can go deeper if i'm gonna keep doing that.
>Didn't stretching help at all??
I've been too damn lazy to stretch but i think i might have to now
>>35257974
doing SS on a cut with curls, calf raises and extensions.
for 3x5 s/155kg b/100kg o/ 65kg and d/ 200kgx5 (5rm is 220)
(these arent my true maxes just as far as ive pushed them by adding 2.5kg every 2nd time.
anyways, i was squatting today went bar>60kg>100>155
pulled something in my back on 3rd rep, back felt tight af before and i shouldnt have done it.
could barely bend over, was feeling really bad, panadol and ice gel sorted it out.
gym was cold af with aircon and i really didnt feel warmed up at all which is what i chalk up the injury to.
>basically how do I warm up properly to avoid injury/feel warmed up?
im thinking 1/2 plate jumps for sets of 5 till working sets. 5 minutes rowing and PWO/caffeine.
>any other ideas on how to warm up properly/avoid injury?
also fuck commercial gyms which have air con, it always makes me feel so cold. keep it off and let people sweat/
(5RM) First week:
Squat: 65.2 lbs
Diddlylift: 135lbs
Bench: 65.2 lbs
(5RM) Fourth Week:
Squat: 135 lbs
Diddlylift: 225 lbs
Bench: 121 lbs
Quite pleased, keen to check out my 1RM's
I have been doing a Golden 6 (7 lifts lel) workout for about a month. I have prior lifting experience
I'm 6'0 220 and celebrated my 1 month liftiversary on Monday
Squats 255lb 4x10 375 1RM
Bench 165 3x10 235 1RM
OHP 85 4x10 havent tested 1RM
Can't Diddly because Planet Fatness
>>35270944
>doing SS on a cut with curls, calf raises and extensions.
Good. SS is supposed to have accessories
>>35271029
I'm also on a 1k cal cut
Post more before and after ss/sl results guys. Just started and I'm curious about progress 6months/1 year on those programs
>>35271057
I'm gonna post in like a month or 2 when my cut is over and im not fat anymore.
>>35271057
They shouldn't last 6-12 months but they might.
Likely it's at 4-6 month program before you rightfully stall every lift. Unless you have the testosterone of an ox or are geared.
You'll still be very happy with those gains of course.
My SS routine. Today is my first B Day. I've making noob gains doing lmaobrosplits for the past month or so, I figured it was time to start a real program.
Is it alright to have accessory lifts in the routine right off the bat?
Also, are Power Cleans absolutely necessary or can I replace them with Barbell Rows? (just my preferred lift so far)
>>35271483
No Power Cleans aren't a must but you should rather do pendley rows because they train you to be more explosive than bent over rows. That's the point of Power Cleans.
>>35269400
thanks anon, your reply and your dubs won't remain unnoticed
>>35269365
If you're fat, do SS + accessories while cutting.
If you're skinnyfat, do SS + accessories while eating at maintenance.
If you're skinny, do SS + accessories with ~500 kcal surplus
If a person is skinnyfat and does GOMAD like a dumb little shit they deserve all the fat they'll gain. Besides that, absolutely just play it by the mirror. If you notice your legs outpacing everything else even with added upper body accessories, slow down on squats.
It's it possible to do all the accessory work on a single day? I have a lot more time on Saturdays and i do the compounds in MWF.
>>35271029
>Golden 6
Was always curious about that but never really looked into it.
How is it?? Enjoyable??? Nice numbers btw. What's your diet like?
>>35272710
Keep your workouts to 3 times a week. The body needs rest mang. Split the accessories up between each day. You can power through a workout in a little over an hour.
>>35272771
Meh, i run heavily on my off days, rest is for the weary.
>>35272797
>guys like this will run SS and in a years time continue to shit post on /fit/
>>35257974
Went from nothing to this back when I did SS for like 6-7 months.
>>35273747
Awesome. What did you do for your diet? Slow bulk?
Also, how were your stats?
>>35274282
Yeah kinda, just ate at a slight surplus most of the time, not the "cleanest" of the diets though.
My stats were somewhere around 1/2/3/4
>>35274305
You got to 1/2/3/4 natty in 6-7 months? Mirin
>>35274434
Yeah but for a 1RM, not for sets of fahve
>>35261219
Probably. It's hard to say since I have had such little experience lifting, and I have never done it any other way. I am a former skeleton, so I try to eat as much as possible. I'm not going to let not eating be the end of me. If I get a little extra fat, then so be it. 18 times my current body weight in calories is my goal, which is the upper limit of what it says in the sticky.
As for my progress, I'm pretty satisfied with the strength gains so far, but I think I'm starting to level out a little bit, especially on squat and deadlift. In the first 2 months, I blew through those workouts adding 5-10 lbs each time. Now I'm starting to feel some real resistance.
>>35274305
>1/2/3/4
Fuaark. Mirin m8
>>35257974
How do I start /fit/?
I'm 230 now, when I got out the military I was 160, that was 2 years ago. 70lbs in 2 years, doing better than I thought I was.
desu, every time I try to workout, I try the shit I was doing in the military and I end up hurting myself. No idea where to start, and most free starts I find on the internet is something about crossfit or cycling, fuck that shit.
I can start lifting again, but my chest has always been huge, and over time fat just kinda tacked on giving me tits so I don't want to start on that till I lose a bit of weight. is couch to 5k a good start? what kind of good things are there for the in between days?
I feel like an idiot, but in the military I never had to come up with my own plan for exercising, I just went along with our NCO's pt plans.
>>35274447
What were your 5RMs?
>>35274480
Can't remember really, it was a while ago
Probably cose to my 1RMs cause I'm good at grinding reps
>>35274448
Nice. Well keep it up.
>In the first 2 months, I blew through those workouts adding 5-10 lbs each time. Now I'm starting to feel some real resistance.
I know that feel brah. Exact same with me. Tbh I've been afraid of trying to progress on squats and reach 110kg/245lbs simply because I'm really feeling the weight and I've been cutting. It's been playing with 2pl8 for a while now and the most I've gotten up to for 3x5 is 235lbs/105kg
>>35257974
Very nice progress man, I've followed your posts in different threads because I'm actually in a very similar shape than you were like 3 month ago (I think). I've been doing SS for 1,5 months because the months before I focused on cardio and weight loss. Actually I'm still cutting, I went down from 220 lbs (march this year) to 160 lbs (today) so I already lost 60lbs... I will keep cutting and exercising and I hope to develop just like you have done so far. I can already see how my stomach is getting a little flatter everyday but I still have to lose some more weight.. anyways, I have some question for you...
1) According to Scooby's Calculator my TDEE is 2500 calories per day, I'm eating 1500 calories on average (some days more some days less) and I'm afraid to eat 2000 per day because I think I won't keep losing weight and I've had good results so far (lost 60 lbs), what do you think? (I've been very strict counting calories)
2) how tall are you? I'm 5'6ft (1,7mts or 170 cm)
Thanks! and great job man!
>>35274467
>couch to 5k
I'd say at this point anything is a good start. But I think lifting is where you'd want to be.
Start lifting on a deficit while doing cardio and accessories. You'll make huge strength gains at your current weight. And don't worry about your man titties. They'll go away over time as you drop the bf%
Have you read the sticky? You sound like you haven't.
>>35274643
Same guy here, I just noticed you used metric system in your posts and that your height is 1.7cm, I'm1.69 so our height is practically the same. My weight was 100kg march this year, I weight now 73kg, lost 27 kg already.
So...
1) According to Scooby's Calculator my TDEE is 2500 calories per day, I'm eating 1500 calories on average (some days more some days less) and I'm afraid to eat 2000 per day because I think I won't keep losing weight and I've had good results so far (lost 27kg), what do you think? (I've been very strict counting calories)
2) Could you give me detailed diet of one your days?, I would really have the same results that you have got so far.
Still waiting for your answer!! Thanks!
>>35272724
I don't know if its the most effective workout but it kicks my ass every day I do it. My gf broke up with me so I'm filled with hate to help fuel me so I might add some auxillary lifts to help.
I have only been lifting a month but it helped me fall back in love with the gym again. Currently striving for a 1900 kcal 40p/30f/30c split but i'm having trouble reaching 180 g of protein and I am averaging 150 g a day.
I will probably switch to a brosplit in a few months though
>>35274643
Thank you. Great job on the weight loss tho that's good work.
>I'm afraid to eat 2000 per day because I think I won't keep losing weight and I've had good results so far (lost 60 lbs), what do you think?
Well now that your lifting, a 1000cal deficit seems a little bit drastic and detrimental to your progress on the weights. But if you feel like your bf% is still way too high then by all means cut at a rate which you feel comfortable, as long as you're not compromising your lifts. If I were you, I'd maybe cut at 2000cal. A deficit is a deficit. You won't gain weight eating below your TDEE. Especially not at -500cal. You'll achieve the same weight a loss eating at -1000, just at a slightly slower rate. When you're happy with your bf%, you can eat at maintenance or a slight surplus to make some good strength and muscle gains.
If you find that you're struggling to increase the weights of your lifts, but still aren't quite done with your cut, then just lift as heavy as you can for the rest of the duration.
>how tall are you? I'm 5'6ft (1,7mts or 170 cm)
Same height :)
>>35270282
185ish pounds and 5'9
285 binch
435 squat
515 diddylift
185 OHP
>>35274828
OP here sorry didn't see this when I was typing out >>35275033
>Could you give me detailed diet of one your days?
Tbh I don't really have a super strict diet. I'm very loose with my calorie counting because I'm quite lazy. I would count calories for a meal or two, and then guesstimate for any other big meal to stay under my TDEE. I am for about 2200kcal. Also, I make sure to hit my protein intake.
I think my progress would've probably been a lot better if I was stricter with my diet. So keep up your diet, it'll get you further than I did.
P.S.- I live in an Asian household so calories are impossible to count accurately if I don't prepare the food myself. Only thing I can do is count the amount of rice I have kek
>>35275033
Thanks for your answer man!
Another question, I'm eating 1500 cal/day mostly because I'm not sure how many carbs I should eat/day.... I'm eating something like 30grs fat, 100 grs protein and the rest is just carbs 150+. That is around 1500 cal. I'm already eating meat or chicken or turkey at lunch and tuna or eggs or meat at dinner, so the only way to reach 2000 cal per day would be to eat more carbs... is it okay or I should just eat more proteins preferably (more meat, more chicken, maybe 2 cans of tuna?)
>>35275194
>30grs fat, 100 grs protein and the rest is just carbs 150+. That is around 1500 cal.
No. That is 30×9 + 100×4 + 150×4 = 1270
5'8 76kg ~25% bf I guess
Bulked up recently from about 72kg, definitely got more fat than I'd like but I just want to be not completely weak before I cut at 80kg ish
The Press 42.5kg
Bench press 60kg
Squat 125kg
Deadlift 130kg
All 5rms, my upper body sucks :(
>>35275239
Well exactly, how can I eat more calories witouht trespassing the 200grs of carbs everyday and not "drinking" proteins? or is it okay to eat 200grs/carbs? around 1000 cal of pure carbs, considering I'm cutting...
>>35271032
cmon senpai that wasnt my post'spoint...
what does rip reccomend if i fugged my back.
it feels better today but idk how a 10% deload from 155 to 140 or 137.5 if i round down is going go.
heres mine.
I have trouble eating, so im not as big as i would like to be, but oh well.
i have started the dirtiest winterbulk of all time, im hoping that will improve my lifts.
all for 5 reps
Bench: 55kg
Squat: 95kg
Deadlift: 110kg
OHP: 37.5kg
PS: Any tips on how to powerclean? i just cant get the hang of it
>>35275599
Might be the angle but looks like your legs are outpacing your upper body. More upper body accessories mang. I'm personally not a fan of power cleans. I do pendlay rows instead.
>>35258637
SS doesn't need to be a mad dash to 4/3/2/1 or anything, you can use it while cutting perfectly well as OP has obviously demonstrated. Ok, his lifts aren't as big as they'd be if he didn't give a fuck about his weight and went full GOMAD but that's up to him. Stop being so anal about someone else's lifts when it's obvious he's made good progress.
>>35275756
Yeah, they definitely are running away a little.
Its because I was benching with my triceps and not my chest for the first few months, which kinda handicapped my upper body development.
it should even out a little going forward I hope.
>>35275599
just don't power clean desu, unless you're gonna actually do OLY theres no point, do rows.
>>35275308
OP here
If you're exercising properly you shouldn't have to worry a whole lot about how much carbs you're consuming because you're expending it all for energy anyway. If you're that worried the you can try to fit in some fats to help balance it out, or even up your protein intake(even though it's pretty high).
Do you fit cardio into your workouts??
>>35275599
where dyu lift?
>>35276185
In london
>>35276217
L O N D O N
O
N
D
O
N
>>35257974
As an ex-fatass/current skinny fat I'm terribly afraid to bulk, but I don't want to keep stalling at the gym. Currently doing SL. I'm so jealous of you right now. Good progress anon.
Any advice from other anons?
>>35268334
6/10 on left 8.5 on right.
Awesome progress.
What happens if you eat at a deficit if you're fat.
I-Im asking for a friend..
>>35271483
They aren't "absolutely necessary", no, but SS has you do a squat, a press, and a floor pull every day; and since Rip believes that deadlifts are hard to recover from, he has you do power cleans on every B. Their point is adding explosiveness, and they are also pretty good for your traps. If you are going to replace them with something replace them with pendlay rows as they too are explosive, but I don't know how that would affect your chin-up.
>>35272710
No.
I don't get the whole "accessories" thing. How many of them do you guys do, anyway?
>>35277352
>I'm terribly afraid to bulk, but I don't want to keep stalling at the gym.
I've been having the same dilemma, anon. Hence, my relatively weak lifts. You've just got to decide what you want to prioritise. In my case, I decided I didn't want to be flabby anymore.
If you want to look better, just keep the cut up, and lift as heavy as you can. Don't stop trying to add weight to the bar as you have to keep pushing yourself (within reason of course).
>I'm so jealous of you right now. Good progress anon.
Thanks breh. Just do what you have to do. I'll be making threads like these every now and then. Probably whenever I take new progress pics. Gonna be upping my calories to maintenance/slight surplus soon, so it'll be interesting to see how my physique and lifts react. Hope to see you posting your progress in one of those threads.
Good luck, anon. We're all gonna make it.
>>35277517
>I don't get the whole "accessories" thing. How many of them do you guys do, anyway?
OP here. I do.
Some curls, triceps extensions, calf raises etc. Whatever tickles your fancy really. They're there to sort of fluff up your workout.
See>>35268290
>>35268875
And
>>35268964
>>35277924
Kek maybe I'm the only who adds accessories
>>35277949
I throw in some cable rows and incline dumbell press every other workout but thats it.
I mostly just do it to pass the time while waiting for equipment tbqh
>>35277981
Not adding enough upper body accessories will ensure you turn trex mode, but that's up to you I suppose.
>>35276174
Yes, everyday, 20 min before and 20 min after the days I lift. The days I dont lift I do 60 to 90 min of cardio.
Another question, what has your protein in take been? on average?... I know you didn't count calories but how much would you think is good enough while cutting?
Thanks again for answering!
>>35277924
Hey OP, can you tell me exactly what accesories you were doing?
>>35275599
i remember you
didnt you post on the gay thread in /lgbt/ :o
>>35278006
What do you recommend for upper body accessories?
>>35278028
yes.
>>35277949
Kek nah m8 I was just referencing your posts so that>>35277517
Has a bit more insight on accessories.
>>35278045
nice, we were plannin on getting married,
i remember you posting a body pic (your first one in the one in this thread)
>>35260427
I'm a newbie. Less than a week on SL.
Tried going ATG, and am struggling getting out of the squat. I can feel kind of the side of my glutes shuttering. Should I just focus on below parallel while slowly increasing weight?
>>35278026
Barbell/EZ bar curls, preacher curls, incline skullcrushers, tricep extensions. Oh, and dips & chin ups.
My upper body strength is extremely bad. And my arms are complete shite. So I've been doing them for the sake of at least making them look strong lol
Trying to escape hungry a skelly mode here. 83kg 189cm but still looking like shit after 4 months of ss.
I used to be like 68kg and never did any physical activity in my life so I started off with ridiculously weak lifts. My problem is I'm not getting enough sleep per night and I'm in lectures or studying for long hours and too poor to eat good macros. I don't have too much trouble adding weight but it's mostly fat. Am I wasting my time /fit/? ;_;
my lifts are almost identical to OPs. But they go up slow and I just look skinny fat
>>35278247
i lowkey look worse than you after 6months of SS, didnt do any physical activity in my life too
people who don't lift look better than i will after 2 years lifting :^)
>>35278007
>OP
What do you say OP?
>>35271483
The Barbell Row and the Power Clean are completely different exercises that target different muscle groups.
Power clean is a floor pull, like the deadlift.
The Barbell row is a horizontal pull, like the pullup is a vertical pull.
SS has chin-ups instead of barbell rows. You can do the rows instead of the chinups if you want.
But yes, adding accessories is fine if you already know how to do the main lifts. Rip just doesn't want people who are completely new and can't even squat with proper form to waste their time doing 300x different isolation exercises at the gym.
>>35270916
There's literally no point in doing Stronglifts. You will get zero benefits from it.
Do SS until you can't milk the daily gains anymore and then jump straight into intermediate routines like Texas.
>>35270203
Texas Method.
5/3/1 isn't really an intermediate program, I would only recommend it for advanced lifters. The progression is quite slow.
>>35272710
This would depend on how you can deal with volume, how much do you eat, how much rest do you get, for how long have you been lifting, how well can you recover, and how is your progression going?
In short, it's a personal thing. Since you don't have a coach, you will have to try it for yourself and see if it works for you or not.
>>35278247
OP, here.
I'm not one to play off of height memes. But by what I've seen, it really is tough for taller guys to make gains in the gym when starting from a bad base.
>Am I wasting my time /fit/? ;_;
No, anon. You're not. It might just feel like you're putting on fat, but there's gotta be some muscle development under there too, no matter how minimal it may be. Just keep lifting breh. You'll get there.
Also, don't forget. I'm 5'6"/170cm so I've got better leverages for lifting heavy weight compared to someone of the same weight but taller than I am. Or at least that's how I think it works.
We're all gonna make it, anon. Just do what you gotta do.
>>35278007
>>35278429
Sorry there're just so many posts, they slip right past me.
Well for me, I would say I average around 60-70g of protein a day. I hear a lot of different things about how much protein we should be consuming. E.g. 1g/lbs of body weight, 1g/kg of bw, 1g/kg of lean body mass, 1.5g/inch of dick girth etc. It's all over the place every time I check.
But for me, I stick to about 1g per kg of bw, regardless of cut or bulk. It's worth noting that I definitely shoot past 70g every now and then. But, I still stay within the calorie limit. Keep in mind, I'm about 65kg and cutting at 2200kcal a day.
I did SL then switched to the TM.
TM worked great for about a month or two, and now I've hit about a month with no PRs. Anyone else experience anything like this? It's been a real dark period, pretty discouraging.
Maybe I'm not recovering as well, but I've been gaining weight. Sometimes I can only hit 1 or 3 reps on stuff I used to hit 5 on. Are the easy gains gone? Does it just come in waves? Been about a month with little progress, aside from getting the volume in and accessory gains.
I'm 20% bf, probably a little more, so I want to start the cut soon.
5'8, 175 lbs. Lifting about 7 months or so.
LBBS 255x5
Deadlift 300x5
Bench 200x5
OHP 145x3
>look like shit, still had sex last night bc of my winning personality
>>35279309
Tbh, you're doing something wrong mate. Your numbers should be much higher after 7 months. Check your technique/form/etc.
Maybe deload and start back on SS.
>>35279309
It's hard to know why and help you properly without being there with you. There are too many things and factors that could be affecting your progress.
However, you can try something else. Maybe 5/3/1 will work for you, as the progression is a lot slower - it might help you break through your plateaus and progress more concisely.
Your numbers are not bad btw.
>>35279456
Please stop giving bad advice.
>>35278449
wait stronglifts won't help me? I thought it was
basically just the basic compound lifts and i thought i was doing it right :(
pls god dont be meme lifts
>>35257974
my pecs are uneven as fuck and my right lat is fucking strong as fuck all and can do the majority of a pullup.
am i fucked or will stronglifts correct me eventually if i get heavy
you can see my left pec poke out through my shirt and my right pec is broad as fuck, so it's weird that both pecs are larger than the other in a different way
i had *FUCKED* posture at a job i had for four years
thank god you aren't me you fitizens
>>35279485
Stronglifts is inferior to starting strength. Do SS + accessories instead.
>>35279568
But it's literally the same lifts only I think Ss has cleans instead of the SL row. And SL has two more reps per
Starting
6'0 192lbs
Squat: 140
Bench: 100
Deadlift: 175
OHP: 70
PowerClean: 90
Currently:
6'0 196lbs
Squat: 240
Bench: 150
Dead: 315, currently dropped down to 275 to work on form
OHP: 115
Powerclean :135
>>35281137
also doing a slow bulk till jan, going on a trip come june so going to be cutting till then
>>35281069
SS is 3x5. SL is 5x5. You can move more weight for 3x5 than you can for 5x5. Which results in faster strength gains. Which is the point of a strength routine.
SL is inferior to SS.
>>35279507
Nah. If you keep doing compounds with the barbell, there's a good chance they're gonna stay imbalanced.
I don't know a whole lot about how to fix pec imbalances, but you could try adding in accessories like one-arm db bench press or db flyes.
Another way might be to try and focus on your weak side when bench pressing. It's the whole mind muscle connection thing. But I dunno might just be bro science. Good thing to get into anyway when bench pressing, especially if you have a weaker side.
I was doing SS until I saw this.
>>35281284
SL has you drop down to 3x5 after you can't progress on 5x5 anymore, and starting with 5x5 lets you practice the movement more, which is important if you're a beginner.
In the end they're pretty similar so it doesn't matter that much though.
>>35277463
You lose weight dumbass
Do all of you fellow SS'ers squat lowbar?
I have been doing but I've messed up my back one to many times and I'm thinking of going highbar, its a more natural technique and the back angle is nice and straighter.
I've had a mess about with it during warm ups and stuff and my back is a lot straighter, obviously I'd have to drop the weight a lot and work back up, but If it stops me crippling myself it's a good thing, right?
>>35282150
WARNING THIS IS A STARWARS SPOILER
>>35282150
Is that snape
>>35269471
How long were you able to progress on SS?
>>35271158
>my ss routine
oh god please no
thats not a fucking real program
you will stall wayy too early with so much shit added
>>35282342
if you do highbar you should add some RDLs to the routine
but id suggest fixing the problem instead of avoiding it. it might come back worse when you progress further doing highbar
>>35282805
Tbh It could be the fatigue of attempting PR every workout. I've posted further up about swapping to TM in the new year.
Although I do want to do highbar at some point, I like the look of oly lifting and want to keep my options open.
>>35282342
OP here and I squat low bar. Are you talking about a form problem or something? How did you mess your back up?
If you feel like you really can't get low bar down, and high bar is proving to be better for you, then I don't see why not.
But what >>35282805 said
>id suggest fixing the problem instead of avoiding it.
Just make sure it's not a form error that's causing the difficulties with your low bar.
>>35283206
I'm not sure, its mainly with lowbar there's a bunch of stuff you need to do and keep in mind. With highbar its just more natural, ass straight down, basically.
I recorded myself a week ago and I think the main problem is my upper back is pretty bad, due to my teeneage years being spent slouched in front of an Xbox for most of the day.
With highbar I seemed to be able to get more extension, just due to where the bar is.
I'm looking in to mobility work and stuff to help.
I just wanted to check what other peeps where doing
>>35257974
Bulking brah here.
I've been doing so for 3months, after about 6months fucking around with Stronglifts. I do seans modified version in the sticky.
Working sets:
Squat 137.5kg
Bench 82.5kilo
Ohp 57.5 kilos
Deadlift 160kg
Rows 85kg
Dips 20kg attachment
Chins 5kg attachment. Chins are much lower as I only started doing them a few months ago. Looks a tad stupid compared to my other lifts but oh well!
Gains are much faster than SL, very pleased I swapped. Bench keeps stalling though and takes 2attempts per increase
