Professional Documents
Culture Documents
Stronglifts 5x5 LB
Stronglifts 5x5 LB
Progress Charts
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frida
* Don't leave empty rows in between or the graphs won't work
-Mehdi
P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wie
You can download the apps for free for your iPhone or Android device by going here:
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
Pagina 1
READ THIS FIRST
http://stronglifts.com
Pagina 2
READ THIS FIRST
StrongLifts 5x5
you should start StrongLifts 5x5
ently. Don't enter estimates or maxes from a year ago.
s STRONGER if you take your time and let the weight build up.
ing reps, having to skip workouts, and plateauing in the first weeks.
eady. Be the turtle: slow but steady towards new personal records.
our strength stats every Friday. Just enter the maximal weight you lifted that week.
s they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets.
by going here:
Pagina 3
READ THIS FIRST
Pagina 4
StrongLifts 5x5 for Beginners POUND VERSION
Week1 Week2
mo we fr mo we
1/1/2014 1/3/2014 1/5/2014 1/8/2014 1/10/2014
45 50 55 60 65
45 45 50 50 55
65 95 70 105 75
Body-weight 175
Body fat 15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 45lb
* If your gym doesn't have 2.5lb plates, get your own pair and take it to the gym.
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on
* Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/
70 75 80 85 90
55 60 60 65 65
Body-weight 175
Body fat 15.00%
ateau early on
out for longer progress
orkouts, deload 10%
ng as you can
Week4 Week5
we fr mo we fr
1/24/2014 1/26/2014 1/29/2014 1/31/2014 2/2/2014
70 70 75 75 80
Body-weight 175
Body fat 15.00%
Week6 Week7
mo we fr mo we
2/5/2014 2/7/2014 2/9/2014 2/12/2014 2/14/2014
80 85 85 90 90
Body-weight 175
Body Fat 15.00%
eek7 Week8 Week9
fr mo we fr mo
2/16/2014 2/19/2014 2/21/2014 2/23/2014 2/26/2014
Body-weight 175
Body Fat 15.00%
Week9 Week10
we fr mo we fr
2/28/2014 3/2/2014 3/5/2014 3/7/2014 3/9/2014
Body-weight
Body Fat
Week11 Week12
mo we fr mo we
3/12/2014 3/14/2014 3/16/2014 3/19/2014 3/21/2014
175 Body-weight
15.00% Body Fat
eek12
fr
3/23/2014
Squat
5x5
220
Oh Press
5x5
130
Deadlift
1x5
245
175
15.00%
StrongLifts 5x5 for Experienced Lifters POUND VERSION
Week1 Week2
mo we fr mo we
1/1/2014 1/3/2014 1/5/2014 1/8/2014 1/10/2014
65 70 75 80 85
65 10 70 15 75
65 60 70 70 75
Body-weight 162.8
Body fat 15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 45lb
* If your gym doesn't have 2.5lb plates, get your own pair and take it to the gym.
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on
* Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/
20 80 25 85 30
80 80 90 85 100
Body-weight 164
Body fat 15.00%
ateau early on
out for longer progress
orkouts, deload 10%
ng as you can
Week4 Week5
we fr mo we fr
1/24/2014 1/26/2014 1/29/2014 1/31/2014 2/2/2014
90 35 95 40 100
Body-weight 167.42
Body fat 15.00%
Week6 Week7
mo we fr mo we
2/5/2014 2/7/2014 2/9/2014 2/12/2014 2/14/2014
45 105 50 110 55
Body-weight 167.42
Body Fat 15.00%
eek7 Week8 Week9
fr mo we fr mo
2/16/2014 2/19/2014 2/21/2014 2/23/2014 2/26/2014
Body-weight 167.42
Body Fat 15.00%
Week9 Week10
we fr mo we fr
2/28/2014 3/2/2014 3/5/2014 3/7/2014 3/9/2014
70 130 75 135 80
Body-weight
Body Fat
Week11 Week12
mo we fr mo we
3/12/2014 3/14/2014 3/16/2014 3/19/2014 3/21/2014
167.42 Body-weight
15.00% Body Fat
eek12
fr
3/23/2014
Squat
5x5
240
Oh Press
5x5
95
Deadlift
1x5
190
167.42
15.00%
Progress Charts
Note
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frida
* Don't leave empty rows in between or the graphs won't work
Pagina 24
Progress Charts
Pagina 25
Progress Charts
ter your strength stats every Friday. Just enter the maximal weight you lifted that week.
Oh Press Deadlift
5x5 1x5
250
45 95
55 105
60 115
70 125
75 135
200
85 145
90 155
100 165
Weight (kg/lbs)
105 175
115 185
120 195 150
130 205
135 215
100
50
0
01/01/14 01/08/14 01/15/14 01/22/14
Pagina 26
0
01/01/14 01/08/14 01/15/14 01/22/14
Progress Charts
Pagina 27
Progress Charts
8/14 01/15/14 01/22/14 01/29/14 02/05/14 02/12/14 02/19/14 02/26/14 03/05/14 03/12/14
Date
Pagina 28
8/14 01/15/14 01/22/14 01/29/14 02/05/14 02/12/14 02/19/14 02/26/14 03/05/14 03/12/14
Progress Charts
Date
Pagina 29
Progress Charts
160
140
120
100
Body-weight
Squat
Deadlift
80 Bench
Oh Press
Body fat
60
40
20
0
03/05/14 03/12/14 03/19/14
Pagina 30
0
03/05/14 03/12/14 03/19/14
Progress Charts
Pagina 31
Apps
My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone a
These apps will serve as your virtual coach, as if I was there training with you, helping you getting
Here's just some of the features of the StrongLfits 5x5 apps for iPhone and Android:
* Track how many reps and sets you did with a simple tap so you never forget it again
* Timer shows how long you've rested, and how long you should to get your next set
* Automatically increase weight by 2.5kg/5lb each workout (customize in settings)
* Auto-alternate workouts A/B so you know which exercise to do each workout
* Automatically repeat the weight if you fail to get five reps on every set
* Automatically deload if you fail three sets in a row on an exercise
* And a lot more like kg/lb version, notes, calendar, history, etc
The best part: the StrongLifts 5x5 app has a simple, easy and clean user interface. It's also free to
The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieved a high 4.5 star ratin
Apple even featured our app in their commercial Strength which aired during the Stanley Cup, Jim
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
No excuses
-Mehdi
Page 32
Apps
h you, helping you getting stronger and building muscle as quickly as possible.
rget it again
ur next set
interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.
eved a high 4.5 star rating with thousands of people worldwide recommending this app.
uring the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.
Page 33
Apps
Page 34