I'm curious about the effectiveness of this program. Does

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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.

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>>29307542
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.
>>29307542
Pretty similar stats, but my squat was a bit higher.when I finished.

>>29307542

mirin

how long have you been on the program for? Those stats are 1rm?

>>29307629
This guy is more broad shoulder than my cross-country teamates I had. Everyone was skellymode.

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>>29307689
Aprox 6 months and they are 1rm.
Shooting for 405 dead and 250 bench this week.
>>29307629
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

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>>29307702
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.

>>29307843
Were you an athlete before? That's good progress for 6 months. A little too good.

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>>29307843
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.

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>>29307846
Eat clen and tren hard, and you'll look like this some day. Aesthetics may vary.

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>>29307946
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.

>>29308005
Be prepared to eat a lot more. You may have to cut down on the cardio just a little. It'll be hell on your food bill if you don't.

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>>29308108
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.

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Went from
>Squat
40kg-100kg
>Bench
40kg-75kg
>OHP
bar-45kg
>Deadlift
60kg-115kg
>Barbell row (did T-bar row instead)
40kg-70kg

in 3-4 months
@ 65kg and 5'7/171 cm

I am not aesthetics, but I think my lifts were decent.

>>29308154
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.

>>29307866
Yea I played football. Lanky ass wide receiver.

>>29308182
switched from 5x5 to 3x5 the last month

>>29307846
did you attend Evergreen in Olympia? I'm a freshman there right now

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>>29308231
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.
>>29308194
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.

>>29308297
>planning on going to Korea in Spring to teach English.
That sounds based as fuck.
You should trip in occasional threads.

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>>29308337
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.

>>29306384
No Pics.
But I started out as a fat ass
>5'10"
>250 lbs

I'm now down to 215!
I'm finally fucking excited when I see myself naked in the mirror
>no homo

Its a fucking good program, but you should add Pull-ups / Lat pull-downs at least.

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>>29306384
5 months progress.

>>29309451
UGLY FUCKING TATTOS LIKE FUCKING SHIT, WHY DO YOU EVEN PUT THAT SHIT IN PAPER???

>>29307843
which ab exercises, and on which days?

>>29309451
>Those tattoos

are you 8 years old? what grown man gets bumper stickers tattooed on his body?

>>29309628
you seem upset.

>>29309660
I do.

>>29309660

better than fuckin swallows or octopi

>>29309451

Mirin gains, laughing at tats

>>29309451
Interesting choice in tats. To each their own, as long as they make you happy.

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.

So how many calories does per workout burn estimate?

>>29310815

Depends on how heavy you lift.

You can good how much a workout burns based on what specific exercises you're doing with what weight.

>>29309656
Just whatever. Never did any ab stuff consistently. If I had to choose a good one I'd say decline sit-ups

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>>29308182
Solid progress. More realistic than most of what I see on /fit.

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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)

>>29310913

Assuming I'm a beginner so no additional weights and I do the 3 exercises in a day. How much calories should I burn?

>>29308479
Post college times. That must be a D3 program if they let seniors get away with 50 miles/week.

>>29310978

Fuck if I know.

>>>/Google/

>>29310978
the number of calories you burn while lifting is redundant, what are you trying to do?

>>29310947
Just work up from 65 dude. Add 5-10 lbs after every set until you reach a point where after a finishing a set you're like: "I could've done one more rep."

So why does Mehdi looks weak? His arms are too small considering he's been lifting for many years..

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

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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.

>>29311142
>I tried putting the edges of the bar on top of some small plates
Put the plates under the plates. Sounds retarded, I know.
>>29311142
>Any easier alternative where you don't start from the ground?
Bodybuilding-style rows. It starts from a hang position.

>>29311158
You're not doing any extra arm stuff? Congrats on the progress

>>29310947
start with roughly the same weight as your OHP

>>29311189
Thank you

>>29311158

I wish people will tell the stats...

>>29311158

do arm work and hit the rear delts

>>29311142
there's plates that are as big as a plate but only 5kg. they’re used to bring up the bar off the ground.

the ones at my gym are yellow.

>>29311397
Yeah, sadly my gym is shit, there isn't even a fucking power rack, i'm trying to find a new one but it's hard since uni is in the middle of nowhere

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bout 1yr on and off SL, 170/105/200 kg @ 77kg 6'0''

>Picture is of a snatch grip deadlift
>Snatch grip deadlift is not part of the program

:YOU DECIDE:

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>2014
>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.

>>29311652
the subtle troll is the most dangerous troll