Just under 6'4".
Start: 320lbs
End: 295lbs
History: Some random half ass starts in the gym with bro split type stuff. No measurable gains. Did not squat, press or deadlift.
Main goal was weight loss at first. Low kcal keto mostly.
Not 100% on numbers, as I logged with the Stronglifts app, then lost my data. Used SS recommendations for the most part. Watched all the videos. Still did rows instead of cleans.
Squat: 5×5@75lb - 5×5@275lb
Bench: 5×5@45 - 5×5@155lb (at one point a random bro had to save me from a missed 115lb rep
)
Deadlift: 1×5@115lb -1×5@335lb
Press: 5×5@45lb - 5×5@115lb (might have been slightly less)
Row: ? - 5×5@115lb?
Peaked to 2@315lb squat on a short upper/lower Texas method from PPST. Did a few months of 531 with all the plugins. Zero gainz.
Ran a second LP, determined to DTFP to the letter. Power cleans, cheeseburgers and all:
Start: 270lb
End: 290lb
Squat: 3×5@275lb - 5RM@335lb
Bench: 3×5@155lb - 3×5@180lb
Deadlift:1×5@295 - 1×5@350lb
Press: 3×5@115lb - 3×5@125lb (?)
Power Clean: 5×3@95lb - 5×3@145lb (I love them, but I still suck at them)
Honestly, I had few years of frustration with the program, and dragged it out too long because "strength standards" and it took a long time to "de-program" myself for success at the intermediate level. I don't think anything else would have kept me in the gym though. The easy to track "just add 5lbs" progress was hugely motivating and allowed me to be okay being weaker than everyone for now, because I knew I was getting stronger.