While Starting Strength has guided my training for the past few months, it's been a while since I've stalled for good on that program. I am satisfied? Yeah, these are my benchmarks and progress:

Back Squat (initial): 95lbs (=43kg)
Back Squat (current) 187lbs (=85kg)
Back squat gain: 92lbs (=42kg)

Deadlift (initial): 115lbs (=52kg)
Deadlift (current): 225lbs (=100kg)
Deadlift gain: 110lbs (=48kg)

Bench press (initial): don't remember but around 80lbs = 36kg
Bench press (current) 121 lbs (=55kg)
BP gain: 41lbs (=19kg)
Note: I was doing dumbbell bench presses before, so I wasn't as far from my max as on the other lifts.

Overhead press (initial): not sure, probably bar only = 45lbs = 20kg
OHP (current): 94lbs (=42.6kg)
OHP gain: 49lbs (=22.6kg)

Power clean: I haven't learned how to do this. This is one of my new goals.

So yeah, overall pretty satisfied with the program. I have been using it on and off for the last 5 months, as I travelled around and went gym-less for long periods of time. I still managed to gain a few more lbs at the lifts while training intermittently, even if I was not programming training as per the method.

I look a little more muscular, although there hasn't been much change to my overall weight. Probably about 1 or 2% of body fat has been replaced with muscle, along with an extra 5lbs of total bodyweight.

Initial weight (approx.): 62kg (137lbs) @ (est.) 13-14% body fat.
Current weight (approx.) 65kg (143lbs) @ (est.) 12-13% body fat.

Weight is measured. Body fat was measured with calipers initially and mirror estimated later. It seems I have put on a few pounds of muscle, although nothing dramatic.

Assuming water % stays constant:
Initial muscle + water mass (est.): 62kg x 86.5% = 54kg
Final muscle + water mass (est.): 65kg x 87.5% = 57kg

I.e., I've gained a whooping 3kg (6.6lbs!) of muscle + water mass in the process. Apparently the body is too efficient at increasing strength without increasing muscle...

Day 2 - Recovery day

Squats: 2x5 @60kg
OH press: 3x5 @ 38kg
Chins: 1x10, 1x6, 1x4 @ BW
Back extension: 4x10 @ BW (cut one short as the lower back was feeling like it will hurt for a decade).

Yes you can gain strength without an increase in hypertrophy. Strength gains also come from neurological efficiency.

Yeah, a few related observations:

- a significant part of the gains has come about from simply learning how to do the exercises.
- The mirror test is favorable, i.e., I look stronger now.
- Having said that, I have a new found respect for guys who put up 20-30lbs of muscle in a year. It just requires a lot more consistency and progress than I thought.
- Internet weights vs real life weights are entirely different. I don't doubt our numbers here, but if I were to believe the Internet in general, it would mean that everybody and their dog is squatting 500lbs and deadlifting 600 raw. In real life, though, I am kind of hanging in there with most guys at different gyms, especially if I measure coefficient (weight lifted vs own body weight).

Still haven't mastered cleans, so I did some rows.

What are you doing to learn them?

The ultimate form tool is a 7' piece of 1" PVC pipe.

Recovery day

Squats: 2x5 @63kg
BP: 3x5 @ 51.5kg
Chins: 1x10, 1x4, 1x3 @ BW
Back extension: 5x10 @ BW

I've only properly trained once a week for the past couple of weeks
When I trained I've done: squats, deads, presses, all with sub-maximal loads.

Will resume the program after a couple of getting back into things sessions.