I wrote the other day about a co-worker, Gus, who has recently taken to lifting heavy weights. I told of some success - losing 10# in 4 weeks, with no change in diet. The only change to his lifestyle was a transition from 3×10 isolation lifts to low rep, high intensity compound movements.
For his very first workout - to provide a base - I asked him to complete a 1RM tests of Overhead Press (strict, standing, barbell), Front Squat and Deadlift. After four weeks of training he completed the same test.
| Exercise | Test 1 | Test 2 | Δ% |
|---|---|---|---|
| Press | 115# | 145# | +26% |
| Front Squat | 135# | 185# | +37% |
| Deadlift | 225# | 315# | +40% |
Impressed
I’m certainly impressed that what some might consider a minor change could bring about such huge gains. Gus worked out regularly - has for some time. It’s not like he was starting from absolutely nothing. He’s lost 5% BW and increased strength by around 33%, with zero extra time spent at the gym.
But, even more impressive is the level of hard work and commitment an initially skeptical Gus has had to the process. Lifting heavy is difficult. It’s taxing on the body and - perhaps more so - the mind. He’s stuck through some of the initial pain, persevered, done things he doesn’t like (pull up negatives!) and has shown immediate and impressive growth.
Well done, Gus.
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Who is this infamous Gus?
Gus may identify himself as he chooses. He’s asked me to call him Gus in this series. I’ve respected that.
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