Marcus O.
HEAVY
·
12 weeks
The scale did nothing for three months and I stopped caring about the scale.
bodyweight
197 lb
→
199 lb
lifts
Squat 275 · Bench 205 · Deadlift 315
Squat 340 · Bench 235 · Deadlift 405
measurements
Waist 34.0 in · Chest 43.0 in · Arm 15.0 in
Waist 33.5 in · Chest 44.0 in · Arm 15.5 in
Marcus wanted a bigger squat and told me up front he didn’t care what the scale did. HEAVY runs twelve weeks at four sessions and the top singles don’t show up until week seven. He disliked the first block, which is mostly 5×3 @7 RPE · 240s · 21X1 and feels like nothing is happening while it works.
His bodyweight moved two pounds in three months. His squat went from 275 pounds (125 kg) to 340 (154 kg) and he pulled over 400 for the first time in his life at 42. Half an inch came off his waist and half an inch went onto his arms. That is the entire body composition story and it is not the reason he ran the block.
Published with written consent. Individual results vary with adherence, sleep and starting point.