A 12 Week Creatine Study Tracking Strength and Recovery

Introduction

On 5 January 2026, I began a 12 week self-study to track the impact of creatine supplementation on strength training performance and recovery.

This post is a living document. It captures the protocol, baseline measurements, and is updated weekly as the study progresses.

I’m not expecting dramatic changes. Over the past year, improvements in diet, consistency, and recovery have already produced significant strength gains at a stable bodyweight of 78kg. This is the strongest I’ve been. The question is whether creatine supports continued progression when the fundamentals are already in place.

Scope
This is not a supplement endorsement. Not a transformation narrative. Not an attempt to optimise every variable. It’s a personal log tracking whether creatine makes a measurable difference under real-world conditions. Life continues—recovery sessions, travel days, Sunday football. When something deviates from routine, I note it. Otherwise, I train, eat, sleep, and document what happens.

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The Protocol

Supplement: Creatine Monohydrate from Nutrition Geeks — single ingredient, no additives.

Loading phase

• 20 grams per day (5g × 4)
• Duration: 7 days

Maintenance phase

• 5 grams per day
• Duration: Remaining 11 weeks

Timing is not treated as a variable. Daily intake is prioritised over specific timing relative to training.

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Prior Creatine Use

Earlier in the year, I supplemented with approximately 3.5g of creatine per day for around 90 days. During that period, I achieved several lifetime personal records.

I then stopped supplementing. By the start of this study, I had been off creatine for approximately six weeks — enough time for muscle creatine levels to return close to baseline.

This study exists to test whether those earlier gains can be reproduced and documented under structured conditions.

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What I’m Tracking

Primary Lifts

Six compound movements, each with a defined rep range:

Lift	Rep Range	Notes
Barbell bench press	4–6
Bent over barbell row	6–8
Standing shoulder press	3–6
Squat	3–5
Deadlift	2–5	Chalk and alternate grip
Weighted pull ups	4–6	Wide grip, full stretch

For each lift, one top working set (the heaviest set within the rep range) is recorded, pushed to or near failure.

Secondary Indicators

Bodyweight movements performed to technical failure, once per week:

Exercise	Standard
Press ups	Nose to floor
Pull ups	Wide grip, full stretch
Dips	Bodyweight

Other Metrics

Metric	Frequency
Bodyweight	Weekly (morning, fasted)
Recovery rating (1–5)	Weekly
Contextual notes	As needed

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Week 0 — Baseline

Baseline testing completed across a training week prior to starting creatine. Full context documented in Strength Snapshot — January 2026.

Primary Strength Metrics

Lift	Top Working Set	Notes
Barbell bench press	110kg × 3	Within 4–6 rep range
Bent over barbell row	110kg × 5	Grip limited. Within 6–8 rep range.
Standing shoulder press	70kg × 3	Within 3–6 rep range. Third rep was a grind.
Squat	130kg × 4	Within 3–5 rep range
Deadlift	160kg × 3	Within 2–5 rep range
Weighted pull ups	40kg × 3	Within 4–6 rep range

Secondary Performance Indicators

Exercise	Repetitions	Notes
Press ups	80	Nose to floor
Pull ups	20	Full stretch at bottom
Dips	54	Bodyweight

Bodyweight and Recovery

Metric	Value	Notes
Bodyweight	78kg	Stable for several months
Recovery rating	4/5	Average across baseline week

Baseline Notes

• Early sessions affected by underfuelling (2-meal days)
• Best performances came after rest day and consecutive 3-meal days
• 190kg deadlift PB achieved during baseline week (outside tracked rep range)
• 30 minutes rotator cuff rehab performed before each session

Baseline context
These values represent typical training performance under normal conditions, not maximal effort or peak performance.

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Why These Rep Ranges

Rep ranges are lift-specific rather than standardised. Each reflects the movement’s demands:

Lower body (squats, deadlifts) — Lower rep ranges. These lifts impose significant systemic fatigue. Heavier loading with fewer reps reduces fatigue accumulation and technical breakdown.

Upper body pressing (bench, shoulder press) — Moderate rep ranges. These respond well to heavier loading while allowing enough volume for progression signals.

Rows — Higher rep range. Preserves technical consistency and limits lower back fatigue under load.

This approach balances load intensity, fatigue management, and the ability to detect meaningful changes over time.

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What Counts as a Tracked Set

For each lift, only one set per week is recorded: the best qualifying set within the defined rep range.

Example
If bench press sets are:

• 100kg × 6
• 105kg × 4
• 110kg × 3

Only 105kg × 4 is recorded — the heaviest set within the 4–6 rep range.

Progression is attempted when performance allows, not enforced on a fixed schedule. Holding performance under fatigue counts as a valid outcome.

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Testing Approach

Lifts are recorded when they occur naturally in training—not forced into every week to fill the table.

If a qualifying set happens (heaviest set within rep range), it gets logged. If a lift doesn’t come up that week, the cell stays empty. Empty cells aren’t gaps in the study—they’re just weeks where that lift wasn’t tested.

Dedicated testing weeks at Week 6 (halfway) and Week 12 (end) will hit all six primary lifts and three secondary indicators intentionally, mirroring the baseline week protocol. This gives three clean data points per lift (W0, W6, W12) plus any incidental progressions recorded along the way.

The goal is to track progression under normal training conditions, not to optimise the study at the expense of how I actually train.

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Lifestyle Context

These factors reflect my normal routine. Nothing was changed for the study.

Training

• 5–6 sessions per week
• Morning training (typically 7:00–9:00)
• 60–90 minutes per session
• Fasted, with filter coffee beforehand
• Organised around movement patterns, not a fixed split

Recovery

• ~8 hours sleep per night
• ~10,000 steps daily
• Sunday league football (90 mins, high intensity)
• Mondays typically rest days

Nutrition

• ~150g protein per day (~1.9g per kg bodyweight)
• Moderate carbohydrates, minimal added sugar
• No alcohol
• 3 meals minimum (learned during baseline week that 2 meals affects performance)

Other Supplements

These are part of my existing routine and unchanged during the study:

• Magnesium
• Vitamin D
• Omega 3
• Vitamin B12
• Zinc
• Lion’s Mane
• Turmeric

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What I Expect

Creatine is not expected to override fatigue or force personal records.

The potential value lies in:

• Improved repeatability of heavy sets
• Better tolerance to training stress
• Fewer stalled sessions
• Supporting recovery between sessions

If creatine does nothing measurable, that’s a valid finding. The goal is to document what actually happens, not to prove a predetermined conclusion.

The real question
Does creatine meaningfully support progressive overload when sleep, nutrition, and consistency are already dialled in?

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Weekly Progress

Primary Lifts

Lift	W0	W1	W2	W3	W4	W5	W6	W7	W8	W9	W10	W11	W12
Bench press	110kg × 3	—	110kg × 4	120kg × 1	—	100kg × 10	100kg × 6	110kg × 6	110kg × 4	110kg × 5	110kg × 4	100kg × 10	125kg × 1
Bent over row	110kg × 5	—	110kg × 6	—	—	—	120kg × 4	—	110kg × 10	110kg × 8	110kg × 10	100kg × 8	110kg × 10
Shoulder press	70kg × 3	—	70kg × 4	—	—	—	70kg × 2	70kg × 2	—	80kg × 1	70kg × 3	—	70kg × 4
Squat	130kg × 4	—	130kg × 7	—	—	—	120kg × 6	130kg × 8	130kg × 10	140kg × 6	130kg × 6	130kg × 10	130kg × 10
Deadlift	160kg × 3	—	160kg × 3	190kg × 1	—	170kg × 4	160kg × 6	170kg × 3	170kg × 2	180kg × 2	160kg × 3	180kg × 2	200kg × 1
Weighted pull ups	40kg × 3	—	40kg × 4	—	—	—	—	—	—	—	—	—	40kg × 4

Secondary Indicators

Exercise	W0	W1	W2	W3	W4	W5	W6	W7	W8	W9	W10	W11	W12
Press ups	80	—	87	—	—	—	75	75	—	—	—	—	60
Pull ups	20	—	—	—	—	—	19	—	18	—	20	—	21
Dips	54	—	—	—	—	—	45	—	—	—	—	—	—

Bodyweight & Recovery

Metric	W0	W1	W2	W3	W4	W5	W6	W7	W8	W9	W10	W11	W12
Bodyweight (kg)	78	79.3	79	78.7	78.7	78.7	79.6	79.2	79.2	79.6	80.1	81.2	79.7
Recovery (1-5)	4	3.5	4	3.5	4	4.5	3.5	4	4	4.5	4	3.5	4

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Weekly Notes

Week 1

Creatine phase: Loading (20g/day)

Summary:

• 6 training sessions completed (chest, back/recovery, legs, back, shoulders, legs)
• No strength or endurance improvements yet—still recovering from heavy baseline week where I pushed for PRs
• Noticeable pump/fullness from around day 5-6, likely water being pulled into muscle
• No difficulty taking 20g across 4 doses, no GI issues from creatine itself
• Sleep consistent all week (~7-8 hours, 11pm to 6-7am)
• Nutrition on track—3 meals daily
• Football Sunday: first match after a month off due to Christmas, felt good, legs tired after in cold conditions
• Weighted pull-ups baseline established: 40kg × 3 reps

Bodyweight: 79.3kg at start of week (up from 78kg baseline). Dropped to 79kg by start of Week 2 despite loading—possible factors include Sunday football, sauna, or individual response to creatine.

Recovery: 3.5/5 average

Observations:

• Wednesday leg session impacted by doing 3 sets of sprints on speed machine (hit 20mph each set) before training. Heart rate stayed elevated, took about an hour to feel normal again. Energy depleted for the entire session. Second time this has happened—avoid high-intensity cardio before lifting going forward.
• Spinach on empty stomach post-training causes discomfort—fine later in day. To be tested further.
• Monday rest day followed by sauna (20 mins), swim (10 laps), steam room (10 mins) for recovery before starting Week 2.

Reflection: Going into Week 1, I wasn’t sure what to expect from loading. Strength and endurance felt no different—if anything, I was weaker due to residual fatigue from baseline week. But the pump and fullness were noticeable by day 5-6. That’s the first sign creatine is doing something, even if performance hasn’t caught up yet.

Interestingly, two days into maintenance (5g/day), that pump feeling has faded. Could be the drop from 20g to 5g, could be coincidence, could be placebo wearing off. Worth watching over the coming weeks to see if it returns or stabilises.

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Week 2

Creatine phase: Maintenance (5g/day)

Summary:

• 5 training sessions completed (back, legs, chest, shoulders/back/deadlift, light arms/rehab)
• Football Sunday: intense match, lots of running
• Monday rest day
• Significant progressions across nearly all tracked lifts
• Sleep mostly good (one restless night from late screen time)
• Nutrition consistent—3 meals daily
• No creatine side effects

Bodyweight: 79kg

Recovery: 4/5 average

Progressions:

Lift	Baseline	Week 2	Change
Weighted pull-ups	40kg × 3	40kg × 4	+1 rep
Squat	130kg × 4	130kg × 7	+3 reps
Bench press	110kg × 3	110kg × 4	+1 rep
Shoulder press	70kg × 3	70kg × 4	+1 rep
Bent over row	110kg × 5	110kg × 6	+1 rep
Deadlift	160kg × 3	160kg × 3	No change
Press-ups	80	87	+7 reps

Observations:

• Deadlift held at baseline but 190kg attempt failed (previously hit in Week 0). Likely due to squatting 48 hours prior—hamstrings still sore. Also adjusting technique: shifting from back-dominant pull to more leg/glute drive off the floor. Expect strength to rebuild as new pattern becomes automatic.
• 48 hours not enough recovery between heavy squats and heavy deadlifts—schedule accordingly.
• Pump/fullness feeling inconsistent: returned mid-week, faded again by end of week.
• One restless night (Thursday) linked to late screen time before bed.
• Shoulder press 75kg × 1 achieved—nearly bodyweight overhead.
• Press-ups tested before bench (87 reps)—may have fatigued pressing strength.

Reflection: Week 2 delivered more progression than expected. Every primary lift except deadlift improved, and press-ups jumped significantly. Hard to say how much is creatine versus recovered baseline week fatigue, but the trend is positive. Deadlift needs more attention—technique change is the right call long-term but means accepting a temporary plateau. Next week: prioritise spacing between squats and deadlifts, and retest bodyweight pull-ups if the opportunity comes up.

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Week 3

Creatine phase: Maintenance (5g/day)

Summary:

• 6 training sessions completed (chest/triceps, back, easy chest/back, legs, shoulders, arms/chest, back)
• Football Sunday: 70 mins, less intense than previous week, picked up minor groin niggle (recurring issue)
• Rough start to week—recovery 3/5 Monday and Tuesday after intense football previous Sunday
• Midweek improved after eating significantly more on Thursday
• 120kg bench × 1 achieved Saturday (failed in Week 2)
• 190kg deadlift × 1 achieved Thursday (technique broke down at max effort)
• No other tracked lift progressions this week
• Travelling to Montenegro Tuesday for rest week

Bodyweight: 78.7kg (unchanged from previous Tuesday, down from 79kg Week 2)

Recovery: 3.5/5 average (ranged from 2-4 across the week)

Observations:

• Football fatigue pattern confirmed: Sunday match = Monday/Tuesday compromised. Worse when match is intense or against younger players.
• Eating more (Thursday) led to noticeably better energy Friday. Usual 3 meals may not be enough on heavy training weeks.
• 190kg deadlift achieved Thursday but technique broke down at max effort. Submaximal technique improving.
• Post-meal tiredness after legs noted again—likely parasympathetic response, not food-related.
• Groin niggle returned during Sunday match—ongoing issue, not new.
• 30kg dumbbell shoulder press felt lighter than previous.
• Mindset shift: realised don’t need to push every session, just train normally.

Creatine observations:

• No side effects
• No pump/fullness this week
• Doesn’t feel like it’s doing much currently

Reflection: Week 3 was inconsistent. Started flat, recovered midweek, finished tired. The 120kg bench is a win—failed it two weeks ago, got it clean this week. But overall energy and recovery were lower than Week 2. The pattern is clear: football plus high training volume plus 10k daily steps is a lot. Heading to Montenegro for a rest week. No serious training planned—maybe 1-2 light sessions. Will continue creatine at 5g daily. Goal is to come back Week 5 fresh and see if the break helps.

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Week 4

Creatine phase: Maintenance (5g/day)

Summary:

• Rest week — travelling in Montenegro
• 4 training sessions (chest/back, back, shoulders/arms, full body with Saša)
• No football (away)
• Trained at Herkul Gym & Fitness — old-school bodybuilding gym with steel equipment and early morning techno
• Trained with owner Saša Rakočević, 63-year-old ex-bodybuilder and senior Mr Olympia competitor. Different training style: slow controlled reps, 10-second pauses, cable machines, bodybuilder approach. Recorded the session for him.
• Sunday: sledgehammer work smashing rocks in Cetinje mountains — no gym, but a solid workout
• Nutrition: different from usual — 1 meal at home (5 eggs), rest eating out, more snacking (cakes, chocolate), still prioritised protein when eating out
• Sleep: consistent 8 hours with natural wake-ups, except one 5-hour night

Bodyweight: 78.7kg (unchanged from Week 3)

Recovery: 4/5 average

Observations:

• Shoulder pain increased this week — likely aggravated by 50kg incline dumbbell press on Tuesday. This weight has caused issues before. Original injury was from incline pressing years ago. Worth avoiding heavy incline dumbbells going forward.
• Pump/fullness returned — noticed after weights sessions and especially after sledgehammer work. Could be creatine stores now saturated, higher carb intake, or lower training intensity allowing better blood flow.
• Different training style with Saša was refreshing — slower reps, more machines, less compound. Good variation.

Creatine observations:

• No side effects
• 5g daily maintained throughout trip
• Pump feeling back after being absent in Week 3

Reflection: Week 4 was a proper rest week but not a complete break. Four lighter sessions, new gym, new training partner, different country. The body got a break from high-intensity compound lifting and football. Shoulder flared up from heavy incline — a reminder to respect that limitation. The pump returning is encouraging, whether it’s creatine, carbs, or reduced fatigue.

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Week 5

Creatine phase: Maintenance (5g/day)

Summary:

• 6 training sessions (back/biceps with Saša in Montenegro, chest, legs, legs with Doktor, chest/shoulders, back)
• Football cancelled Sunday (waterlogged pitches) — trained back instead
• Back in London Wednesday, resumed normal routine
• Back-to-back leg days Thursday/Friday — first time doing this
• 200kg deadlift attempt: lifted it but technique broke down, didn’t lock out. Tiny tweak at top of back, cleared quickly. Progress — previously couldn’t lift 200kg at all.
• 100kg bench × 10 achieved Saturday — first time since November, was only getting 3 reps back then
• Training more freely now — less rigid structure, training with different partners

Bodyweight: 78.7kg (unchanged for third consecutive week)

Recovery: 4.5/5 average

Observations:

• Shoulder pain from Week 4 has settled — incline rest helped
• Bench showing two patterns: rep work improving (100kg × 10), but heavy singles still stuck (130kg attempt failed)
• Deadlift 160kg × 2 on Thursday, then 170kg × 4 on Friday. 200kg attempt showed progress despite not locking out.
• Technique note: at max weights (200kg), tendency to drive with back not legs. Same pattern as before — needs continued focus.
• Weight stable at 78.7kg for three weeks despite variable diet in Montenegro. Training volume and 10k steps maintained throughout.
• Back to 3 meals, greens, spinach — nutrition normalised.
• Training with different partners (Saša, Doktor) making sessions more enjoyable.
• Sleep consistent ~8 hours, waking naturally.

Creatine observations:

• No side effects
• 5g daily maintained
• No pump feeling this week

Reflection: Week 5 marked the return to London and normal routine. Energy and recovery felt good — 4.5/5 is the highest weekly score so far. The 200kg deadlift attempt was a milestone even without the lockout. The 100kg × 10 bench is a clear win — proof that strength endurance is building even if max singles aren’t moving yet. Back-to-back leg days were tough but manageable. The shift to training more freely — less rigid structure, more training partners — feels sustainable. Football cancelled gave an extra training day. Week 6 is the halfway testing week.

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Week 6

Creatine phase: Maintenance (5g/day)

Summary:

• 5 training sessions (back, legs, chest, shoulders, arms)
• No football (still cancelled)
• Originally planned as halfway testing week — became a normal training week due to fatigue
• Feeling tired throughout despite good sleep and nutrition
• Some tracked lifts tested, others skipped or not pushed to max

Bodyweight: 79.6kg (up from 78.7kg — likely delayed effect from Montenegro diet)

Recovery: 3.5/5 average (energy felt available but not translating to gym performance)

Tracked lifts tested:

Lift	Baseline (W0)	Best So Far	Week 6	Notes
Pull-ups	20	—	19	To failure, slight drop
Bent over row	110kg × 5	110kg × 6 (W2)	120kg × 4	New weight PR
Deadlift	160kg × 3	170kg × 4 (W5)	160kg × 6	Rep PR at baseline weight
Dips	54	—	45	Down from baseline
Press-ups	80	87 (W2)	75	Down from baseline and best
Shoulder press	70kg × 3	70kg × 4 (W2)	70kg × 2	Didn’t push for more
Bench press	110kg × 3	110kg × 4 (W2)	100kg × 6	Didn’t attempt 110kg
Squat	130kg × 4	130kg × 7 (W2)	120kg × 6	Didn’t attempt 130kg
Weighted pull-ups	40kg × 3	40kg × 4 (W2)	—	Not tested at comparable weight

Observations:

• Tiredness throughout the week despite good sleep, nutrition, and low stress. Possible overtraining.
• Energy felt present but didn’t translate to performance when pushing heavy.
• Some lifts down from baseline (dips, press-ups) — likely fatigue, not regression.
• Bodyweight spiked to 79.6kg — highest of the study so far. Possibly water retention from increased carbs in Montenegro catching up.
• Not playing football as much recently — less conditioning but also less recovery demand.
• Pull-ups baseline comparison note: haven’t trained max pull-ups to failure since Week 0. The 19 vs 20 isn’t necessarily regression — just a snapshot under different conditions. Same applies to all tracked lifts — natural training progression, fatigue levels, and testing conditions all play a role.

Creatine observations:

• No side effects
• 5g daily maintained
• No pump feeling this week

Reflection: Week 6 was meant to be the halfway testing week but the body wasn’t cooperating. Instead of forcing PRs while fatigued, I treated it as a normal training week and logged what happened honestly. Some lifts showed progress (120kg row, 160kg × 6 deadlift), others dropped (dips, press-ups, shoulder press). The tiredness is hard to explain — sleep, nutrition, stress all fine. Possibly accumulated fatigue from back-to-back training weeks after Montenegro. Full retest saved for Week 12 when conditions are better. Next week: train normally, don’t chase numbers, let the body recover.

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Week 7

Creatine phase: Maintenance (5g/day)

Summary:

• 5 training sessions (chest/back, shoulders, legs, back, chest)
• Football Sunday 16th: full 90 mins in rain and cold, first match in 2 weeks, groin niggle flared, double hamstring cramps that night
• Football cancelled Sunday 23rd — rest day
• Slow start to week due to football fatigue, recovered well by Thursday
• Two PRs: squat 130kg × 8 (was × 7), bench 110kg × 6 (was × 4)

Bodyweight: 79.2kg (down from 79.6kg — trending back toward baseline)

Recovery: 4/5 average (ranged from 3.5 to 4.5 across the week)

Tracked lifts:

Lift	Baseline (W0)	Previous Best	Week 7	Notes
Bench press	110kg × 3	110kg × 4 (W2)	110kg × 6	New PR, +3 reps from baseline
Squat	130kg × 4	130kg × 7 (W2)	130kg × 8	New PR, had to push for it
Deadlift	160kg × 3	170kg × 4 (W5)	170kg × 3	Slight drop from W5 best
Shoulder press	70kg × 3	70kg × 4 (W2)	70kg × 2	Still below best
Press-ups	80	87 (W2)	75	Still below best

Observations:

• Football after 2 weeks off caused significant fatigue — double hamstring cramps, 3 days to fully recover. Groin niggle flared again (ongoing issue for 3 years).
• Pattern confirmed: need 3+ full days after intense football before legs session.
• Questioning whether early study results (Week 2) were inflated by novelty/ego/camera. Week 7 results feel more reflective of sustainable performance. Both are valid data points.
• Late heavy meal (bulgur and lamb shish) before bed affected sleep quality but not tiredness next day.
• Bodyweight trending down from 79.6kg peak — possibly returning to baseline as Montenegro diet effects clear.

Creatine observations:

• No side effects
• 5g daily maintained
• No pump feeling this week

Reflection: Week 7 started rough after football but finished strong. The 110kg × 6 bench and 130kg × 8 squat are legitimate PRs — the strongest performances of the study so far. Deadlift and shoulder press still not matching Week 2 bests, but the trend is positive. The self-doubt about early results is honest — Week 2 may have been peak motivation, Week 7 is grind-it-out consistency. Both matter. Five weeks to go.

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Week 8

Creatine phase: Maintenance (5g/day)

Summary:

• 5 training sessions (legs, back, chest, legs, shoulders)
• Football: 5-a-side Monday evening (less demanding than grass), Sunday cancelled
• No full 90-min match this week
• Three PRs: squat 130kg × 9 then × 10, bent over row 110kg × 10
• 40kg dumbbell shoulder press × 2 achieved (first time, not tracked)

Bodyweight: 79.2kg (unchanged from Week 7)

Recovery: 4/5 average (ranged from 3.5 to 4.5)

Tracked lifts:

Lift	Baseline (W0)	Previous Best	Week 8	Notes
Squat	130kg × 4	130kg × 8 (W7)	130kg × 10	New PR, depth could improve on last reps
Bent over row	110kg × 5	110kg × 6 (W2)	110kg × 10	New PR, using wraps (grip limited)
Bench press	110kg × 3	110kg × 6 (W7)	110kg × 4 × 4 sets	Volume work, not PR attempt
Deadlift	160kg × 3	170kg × 4 (W5)	170kg × 2	Still working on technique — harder with improved form
Pull-ups	20	—	18	Struggling to hit 20 again

Observations:

• Two squat PRs in one week (× 9 Monday, × 10 Friday) — consistent progression.
• Bent over row jumped from 6 reps to 10 at same weight — significant improvement, though wraps helping with grip.
• Deadlift technique still a work in progress — not that I’m not pushing heavy, but the improved leg-drive form makes it harder initially.
• Pull-ups stuck at 18, below baseline 20. Not trained specifically to failure often.
• 5-a-side on astro less demanding than grass — recovered well.
• 40kg dumbbell shoulder press × 2 for 3 sets — first time at this weight, good milestone.
• Legs needed extra recovery after Friday session (3.5 Saturday/Sunday).

Creatine observations:

• No side effects
• 5g daily maintained
• No pump feeling this week

Reflection: Week 8 was productive. Squat and row both hit new PRs, and the 40kg dumbbell shoulder press is a personal milestone even if untracked. Deadlift still lagging due to technique focus — accepting that trade-off. Pull-ups not improving, but also not being trained specifically. No football on grass this week gave the body a break. Four weeks to go.

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Week 9

Creatine phase: Maintenance (5g/day)

Summary:

• 5 training sessions (chest/back in London, back, chest, legs, shoulders in Bodrum)
• No football (travelling)
• Flew to Bodrum Tuesday for working trip — gym access, cooking, controlled routine
• Swimming 5 mins daily (cold), 10k steps most days
• Three PRs: squat 140kg × 6 (new weight), deadlift 180kg × 2 (new weight), shoulder press 70kg × 6 and 80kg × 1 (bodyweight overhead)
• Recovery highest of the study — 4.5-5/5 most days

Bodyweight: 79.6kg (Monday in London)

Recovery: 4.5/5 average (ranged from 4 to 5 — highest week of study)

Tracked lifts:

Lift	Baseline (W0)	Previous Best	Week 9	Notes
Squat	130kg × 4	130kg × 10 (W8)	140kg × 6	New weight PR
Deadlift	160kg × 3	170kg × 4 (W5)	180kg × 2	New weight PR, 200kg failed
Shoulder press	70kg × 3	70kg × 4 (W2)	70kg × 6, 80kg × 1	New rep PR and weight PR — bodyweight overhead
Bench press	110kg × 3	110kg × 6 (W7)	110kg × 5	Slightly below best
Bent over row	110kg × 5	110kg × 10 (W8)	110kg × 8	Below best

Observations:

• Bodrum environment clearly helping — sun, rest, no football, controlled eating, good sleep (10-11pm to 8am natural wake).
• Pump returned and sustained through the week — likely from higher carb intake (bread, pide daily) rather than creatine. Body not used to this level of carbs.
• 80kg shoulder press is a milestone — first time pressing bodyweight overhead.
• 140kg squat and 180kg deadlift both new weight PRs — strength trending up.
• 200kg deadlift still failing — getting closer but not there yet.
• Cold morning swims (5 mins) and 10k walks as daily routine.
• Incline bench 100kg × 2 × 3 sets achieved — impressive given shoulder history, but worth being cautious.

Creatine observations:

• No side effects
• 5g daily maintained
• Pump present but attributed more to carbs than creatine

Reflection: Week 9 was the strongest week of the study. Three weight PRs (squat 140kg, deadlift 180kg, shoulder press 80kg), highest recovery scores, and the best overall feeling. The Bodrum setup is working — sun, sleep, no football fatigue, and higher carbs seem to be the formula. Pressing bodyweight overhead is a personal milestone. One more week in Bodrum before returning to London.

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Week 10

Creatine phase: Maintenance (5g/day)

Summary:

• 4 training sessions (back, chest, legs, shoulders)
• No football (still in Bodrum)
• Sunday busy at lake — rest day
• Recovery trending down through the week (4.5 → 4 → 3.5 → 4)
• Diet less consistent — 2 meals some days, lower protein, more holiday-style eating (cakes, etc.)
• Busy outside gym — filming, swimming, walking, long days
• No new PRs this week — lifts holding but not progressing

Bodyweight: 80.1kg (highest of study, +2.1kg from baseline)

Recovery: 4/5 average (ranged from 3.5 to 4.5)

Tracked lifts:

Lift	Baseline (W0)	Previous Best	Week 10	Notes
Pull-ups	20	20 (W0)	20	Matched baseline, felt easier than W0
Bent over row	110kg × 5	110kg × 10 (W8)	110kg × 10	Matched best
Bench press	110kg × 3	110kg × 6 (W7)	110kg × 4	Below best, felt harder
Squat	130kg × 4	140kg × 6 (W9)	130kg × 6	Below recent bests
Deadlift	160kg × 3	180kg × 2 (W9)	160kg × 3	Matched baseline, felt heavy
Shoulder press	70kg × 3	80kg × 1 (W9)	70kg × 3, 80kg fail	Couldn’t lock out 80kg — got stuck halfway

Observations:

• Bodyweight peaked at 80.1kg — carbs and bread doing their job.
• Pump faded this week — likely from less consistent meals.
• Recovery lower than Week 9 — busy days (filming, lake, walking) taking energy outside gym.
• Diet less structured — 2 meals some days, lower protein than London. Showing in performance.
• 80kg shoulder press failed — got it last week, stuck halfway this week. Could be fatigue or the 10k walk before training.
• Lifts holding at baseline/recent levels but not progressing — acceptable given context.
• Swimming 5 mins daily still consistent.
• Sleep still good — 11pm to 7:30am natural wake.

Creatine observations:

• No side effects
• 5g daily maintained
• Pump faded this week

Reflection: Week 10 was a consolidation week. No PRs, but lifts held steady despite less structured eating and busy days outside the gym. The 80kg shoulder press fail is a reminder that Week 9’s peak performance came with better recovery and nutrition. Bodyweight hit 80.1kg — highest of the study — but performance didn’t match. Energy went into filming, walking, swimming, and enjoying Bodrum rather than pure gym focus. That’s fine. Two weeks to go. Week 11 in Bodrum (4 sessions), then fly back Saturday for Sunday football. 3 hour time difference to adjust to.

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Week 11

Creatine phase: Maintenance (5g/day)

Summary:

• 3 training sessions (back, chest, legs)
• Final week in Bodrum — gym closed Friday/Saturday for Bayram holiday
• Recovery lower than previous weeks (3-4 range) — gut irritation mid-week
• Diet inconsistent — 2 meals some days, lots of bread and cakes from local bakery
• Flew back to London Saturday, football Sunday (double header upcoming Week 12)

Bodyweight: 81.2kg (Turkey scales — later confirmed inaccurate, ~1.5kg higher than London scales)

Recovery: 3.5/5 average (ranged from 3 to 4)

Tracked lifts:

Lift	Baseline (W0)	Previous Best	Week 11	Notes
Bent over row	110kg × 5	110kg × 10 (W8)	100kg × 8 × 4 sets	Strapless, grip held, strong pump
Bench press	110kg × 3	110kg × 6 (W7)	100kg × 10, 9, 7, 6	Volume PR at this weight
Squat	130kg × 4	140kg × 6 (W9)	130kg × 10 × 3 sets	Matched best, consistent
Deadlift	160kg × 3	180kg × 2 (W9)	180kg × 2	Matched W9 weight PR

Observations:

• Gut irritation Thursday — trained evening after full day of eating instead of morning.
• Rotator cuff/shoulder niggle acting up throughout the week.
• Pump returned during back session — strapless rows at 100kg × 8 × 4 gave strong vascularity.
• Bench volume impressive: 100kg × 10, 9, 7, 6 across four sets. First time with this much volume at 100kg.
• 100kg incline bench × 1 achieved — tough rep, worth being cautious given shoulder history.
• Turkey scales reading 81.2kg — significantly higher than London scales. Likely inaccurate.
• Gym closed Friday and Saturday for Bayram — cut week short.

Creatine observations:

• No side effects
• 5g daily maintained
• Pump returned during back session

Reflection: Week 11 was a grind. Lower recovery, gut issues, shoulder niggle, and gym closures made it harder than expected. But the work got done — bench volume was strong, squats consistent, deadlift matched the Week 9 PR. Ready to fly back and finish the study properly. Final testing week ahead.

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Week 12

Creatine phase: Maintenance (5g/day)

Summary:

• Final testing week
• Football Sunday 23rd, then 3 rest days (Monday-Wednesday) to recover and reset
• 3 training sessions (back Wednesday, chest Thursday, legs/shoulders Friday/Saturday)
• Clean eating resumed — 3 meals daily since Sunday
• All six primary lifts and pull-ups tested

Bodyweight: 79.7kg (London scales — confirmed Turkey scales were ~1.5kg high)

Recovery: 4/5 average (3.5 on Saturday after heavy week)

Final test results:

Lift	Baseline (W0)	Study Best	Week 12	Change from Baseline
Pull-ups	20	21 (W12)	21	+1 rep ✓
Weighted pull-ups	40kg × 3	40kg × 4 (W2)	40kg × 4	+1 rep ✓
Bent over row	110kg × 5	110kg × 10 (W8)	110kg × 10	+5 reps ✓
Bench press	110kg × 3	110kg × 6 (W7)	110kg × 4, 125kg × 1	+1 rep, +15kg single ✓
Shoulder press	70kg × 3	80kg × 1 (W9)	70kg × 4	+1 rep ✓
Squat	130kg × 4	140kg × 6 (W9)	130kg × 10	+6 reps ✓
Deadlift	160kg × 3	200kg × 1 (W12)	170kg × 5, 200kg × 1	+40kg single ✓
Press-ups	80	87 (W2)	60	-20 reps ✗

Observations:

• 200kg deadlift achieved — first ever lockout. Technique note: back stays straight but movement is back-dominant (hips rise first, legs straighten, then back does the pulling). Not a safety issue, but a pattern to refine for efficiency.
• 125kg bench × 1 achieved — new weight PR. Nearly got 130kg.
• 170kg × 5 deadlift — new rep PR at that weight.
• Pull-ups 21 — first time above baseline.
• Press-ups 60 — well below baseline. Not specifically trained throughout study, tested after bench work.
• Dips not retested — last tested W6 at 45 (below baseline 54).
• Shoulder press 70kg × 4 matched W2, couldn’t get 80kg × 1 (got it in W9).
• 3 days rest + clean eating was enough to test well.

Creatine observations:

• No side effects throughout 12 weeks
• 5g daily maintained to the end
• Continuing supplementation post-study (1 week supply remaining)

Reflection: Week 12 delivered the ending the study needed. The 200kg deadlift — chased for months, failed multiple times — finally locked out. The 125kg bench is a bonus PR. Pull-ups hit 21 for the first time. Not everything improved (press-ups dropped, 80kg shoulder press didn’t repeat), but the big lifts all progressed. After 12 weeks of tracking, the study is complete.

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Final Summary

Total Changes (Week 0 → Week 12)

Lift	Baseline	Final	Best During Study	Change
Bench press	110kg × 3	110kg × 4	110kg × 6 (W7), 125kg × 1 (W12)	+1 rep, +15kg max
Bent over row	110kg × 5	110kg × 10	110kg × 10 (W8, W12)	+5 reps
Shoulder press	70kg × 3	70kg × 4	80kg × 1 (W9)	+1 rep, +10kg max
Squat	130kg × 4	130kg × 10	140kg × 6 (W9)	+6 reps, +10kg max
Deadlift	160kg × 3	200kg × 1	200kg × 1 (W12)	+40kg max
Weighted pull-ups	40kg × 3	40kg × 4	40kg × 4 (W2, W12)	+1 rep
Press-ups	80	60	87 (W2)	-20 reps
Pull-ups	20	21	21 (W12)	+1 rep
Dips	54	45 (W6)	54 (W0)	-9 reps
Bodyweight	78kg	79.7kg	80.1kg (W10)	+1.7kg

Summary of PRs During Study

Weight PRs (new maxes):

• Deadlift: 200kg × 1 (W12) — first ever lockout
• Bench press: 125kg × 1 (W12)
• Squat: 140kg × 6 (W9)
• Shoulder press: 80kg × 1 (W9) — bodyweight overhead
• Deadlift: 180kg × 2 (W9)

Rep PRs (same weight, more reps):

• Squat: 130kg × 10 (W8) — +6 from baseline
• Bent over row: 110kg × 10 (W8) — +5 from baseline
• Bench press: 110kg × 6 (W7) — +3 from baseline
• Deadlift: 170kg × 5 (W12)
• Shoulder press: 70kg × 6 (W9) — +3 from baseline
• Pull-ups: 21 (W12) — +1 from baseline

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Conclusion

After 12 weeks of tracking creatine supplementation under real-world conditions, the results are clear: strength improved across nearly all primary lifts.

What improved:

• Deadlift progressed from 160kg × 3 to 200kg × 1 — the most dramatic change
• Squat went from 130kg × 4 to 130kg × 10, with a 140kg × 6 peak
• Bench press improved from 110kg × 3 to 110kg × 6, with a 125kg single
• Shoulder press reached bodyweight overhead (80kg × 1)
• Bent over row doubled from 110kg × 5 to 110kg × 10
• Pull-ups hit 21, weighted pull-ups improved by 1 rep

What didn’t improve:

• Press-ups dropped from 80 to 60 — not specifically trained
• Dips dropped from 54 to 45 — also not trained
• Bodyweight secondary indicators generally declined when not practised

Was it the creatine?

Hard to say definitively. Several factors contributed to these results:

• Consistent training (5-6 sessions per week for 12 weeks)
• Adequate sleep (~8 hours nightly)
• Sufficient protein (~150g daily when eating properly)
• No alcohol
• Periods of rest (Montenegro W4, Bodrum W9-11)
• Absence of football during peak performance weeks

The pump/fullness feeling appeared during loading (W1), returned inconsistently throughout maintenance, and seemed more correlated with carbohydrate intake than creatine itself. Bodyweight increased by ~1.7kg — within the expected range for creatine water retention, though the timing (spike in Turkey, not gradual from Week 1) suggests diet played a significant role.

What I learned:

• Football significantly impacts recovery — need 3+ days before heavy legs
• 2-meal days hurt performance; 3 meals minimum is essential
• Training environment matters — Bodrum weeks (sun, sleep, no football) produced the best results
• Deadlift technique is still a work in progress — movement is back-dominant (hips rise, legs straighten, back pulls) rather than leg-driven. Not unsafe, but less efficient.
• Secondary indicators (press-ups, dips, pull-ups) need specific training to improve
• Creatine didn’t override fatigue or poor nutrition, but may have supported recovery when fundamentals were in place

Final verdict:

Creatine supplementation coincided with meaningful strength gains across 12 weeks. Whether creatine was the primary driver or a supporting factor alongside consistent training and nutrition is impossible to isolate in a self-study with one participant. But the results speak for themselves: stronger across the board on the lifts that matter.

The 200kg deadlift is perhaps the standout result — not because I was obsessively chasing it, but because it represents real progression from where I started.

On pulling 200kg
For context: 200kg is roughly 2.5× bodyweight. Most recreational lifters never pull 200kg. At the start of this study, my working sets were 160kg × 3. By the end, I pulled 200kg off the floor and locked it out. That’s a 40kg increase on my max — while also improving every other primary lift. Whether creatine was the difference or not, that’s a legitimate milestone.

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Post-Study Tracking

The study is complete, but two questions remain worth tracking:

Bodyweight Settling

During Weeks 9-11 in Turkey, my weight spiked to 80-81kg on local scales (later confirmed inaccurate). Back in London, Week 12 showed 79.7kg. The question: was the weight gain from Turkey diet (bread, cakes, higher carbs) or from creatine water retention?

Tracking weekly bodyweight on London scales with normal diet will show where things settle.

Week	Date	Bodyweight (kg)	Notes
W12	24 Mar	79.7	End of study
W13	31 Mar	80.2	Post double-header football
W14
W15
W16

Post-Creatine Testing

Once creatine supplementation ends (~1 week supply remaining), muscle creatine stores will deplete over 4-6 weeks. Retesting primary lifts after this washout period will show whether strength holds or drops.

If strength holds: creatine supported what was built through training, but the gains are real.

If strength drops: creatine was contributing more than expected to performance.

Creatine end date: To be logged

Washout retest date (4-6 weeks later): To be logged

Lift	W12 Final	Post-Washout Retest	Change
Bench press	110kg × 4, 125kg × 1
Bent over row	110kg × 10
Shoulder press	70kg × 4
Squat	130kg × 10
Deadlift	170kg × 5, 200kg × 1
Weighted pull-ups	40kg × 4
Pull-ups	21
Bodyweight	79.7kg

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Study completed 29 March 2026. Post-study tracking ongoing.