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This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page, then go to the Program sheet to get started.
Step 1:
Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in kilograms or 2 if you're working in pounds.
Units
(1 = kg, 2 = lb)
Pounds
Step 2:
Enter your starting date, body weight, and body fat percentage. If you dont have a way to measure body fat, it's OK to start the program without it, but you should get yourself a body fat caliper.
Date Weight BF %
Step 3:
If you are a new lifter, you're finished. Go to the Program worksheet and begin your training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column.
Reps 5 5 5 5 5
Starting Weight 90 75 65 75 90
Sets 5 5 5 5 1
Week 1 Week 2 Week 3 Reps 1-Aug 3-Aug 5-Aug 8-Aug 10-Aug 12-Aug 15-Aug 17-Aug 5 90 95 100 105 110 115 120 125 5 75 80 85 90 5 65 70 75 80 5 75 80 85 90 5 90 100 110 120
Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long. Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temp Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid
Week 5
2-Sep 5-Sep
Week 6
7-Sep 9-Sep
Week 7
12-Sep 14-Sep 16-Sep
155 95
165 100
175 105
185 110
150
160
170
180
eet long. ur technique is good, but resist the temptation to go too quickly. Think long-term. n with good technique and without help. Aim for 5x5. ht in three consecutive workouts, deload for that exercise only. g the weight by 10% for that exercise only. Increase the weight in 5lb increments from there. ments and pictures (front, back, and sides) every two weeks.
Week 8 195 115 130 190 200 200 130 205 120 135 210 135
Week 9
3-Oct
Week 10
5-Oct 7-Oct 10-Oct
Week 11
12-Oct 14-Oct 17-Oct
215 125
225 130
235 135
210
220
230
Week 12
19-Oct 21-Oct
stop here!
Instructions:
Simply enter the number of weeks you've completed on the program in the field below. This worksheet will pull your lifts from the Program sheet and chart your results.
Weeks 1-Aug-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011 2-Sep-2011 9-Sep-2011 16-Sep-2011 23-Sep-2011 30-Sep-2011 7-Oct-2011 14-Oct-2011 21-Oct-2011 Squat 90 100 115 130 145 160 175 190 205 220 235 250 265
12 Bench 75 80 85 95 100 110 115 125 130 140 145 155 160 Press 65 65 75 80 90 95 105 110 120 125 135 140 150 Row 75 80 85 95 100 110 115 125 130 140 145 155 160 Deadlift 90 90 110 120 140 150 170 180 200 210 230 240 260 Weight 170.0 BF % 17.0%
250
200
150
100
50
50
Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks. Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind
1-Aug-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011 2-Sep-2011 9-Sep-2011 16-Sep-2011 23-Sep-2011 30-Sep-2011 7-Oct-2011 14-Oct-2011 21-Oct-2011
Squat 90 100 115 130 145 160 175 190 205 220 235 250 265
Bench 75 80 85 95 100 110 115 125 130 140 145 155 160
Row 75 80 85 95 100 110 115 125 130 140 145 155 160
Deadlift 90 110 120 140 150 170 180 200 210 230 240 260
rogress
0.18
0.16
0.14
0.12
0.1
0.08 Column Column Column Column Column Column Column C D E F G H I Column I 0.06
0.04
0.02
Column H Column I
0.02
gine what you'd achieve in 24 weeks. rathon, not a sprint keep that in mind.