I'm curious about the effectiveness of this program. Does anyone have before or after pictures by using this workout?
No before picture but I started as a 120lb skelly. Weighed in at 171lbs today at 5'11''
325lb squat tested today
245lb bench tested 2 months ago
385lb deadlift tested 2 months ago
Testing bench and deadlift later this week.
This is a perfect thead. I just ended my college running career last week and got all the materials ready to start getting into lifting and I was going to do SL.
Did you just do the base 3 lifts a day 3 times a week or did you add accessory lifts like pull-ups/planks/abs/push-ups?
Followed the program, added occasional curls, and later dips. Made great gains too. If you guys haven't done it yet, you probably still should.
Pretty similar stats, but my squat was a bit higher.when I finished.
Aprox 6 months and they are 1rm.
Shooting for 405 dead and 250 bench this week.
I did add accessories. Ab work with chins and dips. Also if I could go back I would add calve work as well. Calves look weak as shit
That's me so I'll take the compliment.
I have a little experience lifting already(1-2 times week) and I'd do abs everyday but I'm looking to get into a real program and build muscle especially given that I'm done with college and running for a team. I'm 142 5'10" currently and I have a goal to get 160 by next year.
Thanks for the heads up. Given how much a ran with spikes I never really had to do calf work outside of running. Is there any particular exercise that you'd put in high priority to do for calves? I'm hoping to avoid most machines.
Eat clen and tren hard, and you'll look like this some day. Aesthetics may vary.
God damn. That's a great pic and extremely motivating. I know very little about distance runners transitioning into weightlifting so it's great to see an example like that.
First goal is to get 160 and I'll go from there haha.
Oh most definitely. I did a little research regarding cardio. I've been running ~50 miles a week and I'll need to cut that back drastically. What I was thinking was Lifting Mon/Wed/Fri and running ~30 minutes on Tues/Thurs/Sat. That would give me about 12-15 miles a week while making hopefully some good strength gains.
>Barbell row (did T-bar row instead)
in 3-4 months
@ 65kg and 5'7/171 cm
I am not aesthetics, but I think my lifts were decent.
That distance sounds fine. It won't be enough to interfere with recovery, but you might have some difficulty the first few weeks with leg DOMS from all the squats.
It's going to be a bit tough to balance the two, especially at first.
Yes sir. I graduated there last June with my BA but I still live in Oly. I'm in an online program called TEFL, planning on going to Korea in Spring to teach English.
Yeah I was worried about that. If anything I'll cut back on the cardio at first while my legs adjust to the new kind of work. When the strength goes up I'll be able to get to a reasonable balance of lifting/cardio.
I'm basically avatar fagging right now which is something I hate but I might trip if I have something worthwhile to contribute. I just decided to get into lifting last week so I'm a newbie in a lot of ways.
I'm trying to be as prepared as I possibly can to take this seriously. I ordered some creatine after finding out all of the positives associated with it with minimal negative effects, vitamin d pills(where the fuck is the sun in Olympia?) and omega 3 pills. I've also been learning some recipes with chicken and veggies, made an asian stirfry the other day that was pretty dank.
But I started out as a fat ass
I'm now down to 215!
I'm finally fucking excited when I see myself naked in the mirror
Its a fucking good program, but you should add Pull-ups / Lat pull-downs at least.
SL is a great program. Better than SS imho. Never understood why /fit/ creams over SS instead of SL. The app makes the routine a breeze to track properly. I found it worthwhile adding some accessories for biceps, triceps, abs, & calves.
Pull-ups/Chin-ups, dips, weighted decline crunches, & calf raises worked great as acessories to it for me. But you need to be careful with what you add as once the weight ramps up the routine starts to kick your ass.
If you're worried about it not giving you enough aesthetics based on the results or the volume still feels to low even once you are lifting reasonably heavy look into ICF.
Solid progress. More realistic than most of what I see on /fit.
Seems reasonable to ask in this thread instead of creating my own.
I'm switching from SS to SL this week for various reasons. I've never done barbell rows and I don't know what weight to start at, if someone could just shoot me a ballpark estimate so I at least have a little info to work with I'd really appreciate it.
Pic related my stats of the other compounds. (3 weeks on SS)
How do you do barbell rows without the big plates? I tried putting the edges of the bar on top of some small plates but it still wasn't enough, i am arching my back too much.
Any easier alternative where you don't start from the ground? I do deadlifts just fine
This was 10 weeks into SL. I wasn't flexing in the first one, but I was pretty sedentary at the time. Skateboarded all my life, but just got into lifting recently.
>I tried putting the edges of the bar on top of some small plates
Put the plates under the plates. Sounds retarded, I know.
>Any easier alternative where you don't start from the ground?
Bodybuilding-style rows. It starts from a hang position.
>Still falling for the strength troll
SS/SL/yourfavoritestrengthroutine/ = major t-rex mode
Do a proper routine like Starting Aesthetics if you want to look good.