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Stronglifts 5x5 KG
Stronglifts 5x5 KG
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
StrongLifts 5x5
you should start StrongLifts 5x5
ntly. 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.
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 2
READ THIS FIRST
Pagina 3
StrongLifts 5x5 for Beginners – KILOGRAM VERSION
Week1 Week2
mo we fr mo we
01/01/2014 03/01/2014 05/01/2014 08/01/2014 10/01/2014
20 22.5 25 27.5 30
20 20 22.5 22.5 25
30 40 32.5 45 35
Body-weight 80
Body fat 15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 20kg.
* If your gym doesn't have 1.25kg plates, get your own pair and take it to the gym.
* Don't use bigger increments than 2.5kg/workout or you'll miss reps and plateau early on
* Once you Deadlift 100kg, switch from 5kg to 2.5kg 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/
25 27.5 27.5 30 30
50 37.5 55 40 60
Body-weight 80
Body fat 15.00%
the gym.
plateau early on
orkout for longer progress
orkouts, deload 10%
g as you can
Week4 Week5
we fr mo we fr
24/01/2014 26/01/2014 29/01/2014 31/01/2014 02/02/2014
45 47.5 50 52.5 55
42.5 65 45 70 47.5
Body-weight 80
Body fat 15.00%
Week6 Week7
mo we fr mo we
05/02/2014 07/02/2014 09/02/2014 12/02/2014 14/02/2014
75 50 80 52.5 85
Body-weight 80
Body Fat 15.00%
eek7 Week8 Week9
fr mo we fr mo
16/02/2014 19/02/2014 21/02/2014 23/02/2014 26/02/2014
70 72.5 75 77.5 80
45 45 47.5 47.5 50
55 90 57.5 95 60
Body-weight 80
Body Fat 15.00%
Week9 Week10
we fr mo we fr
28/02/2014 02/03/2014 05/03/2014 07/03/2014 09/03/2014
50 52.5 52.5 55 55
Body-weight
Body Fat
Week11 Week12
mo we fr mo we
12/03/2014 14/03/2014 16/03/2014 19/03/2014 21/03/2014
80 Body-weight
15.00% Body Fat
eek12
fr
23/03/2014
Squat
5x5
107.5
Oh Press
5x5
62.5
Deadlift
1x5
112.5
80
15.00%
StrongLifts 5x5 for Experienced Lifters – KILOGRAM VERSION
Week1 Week2
mo we fr mo we
01/01/2014 03/01/2014 05/01/2014 08/01/2014 10/01/2014
55 57.5 60 62.5 65
40 20 42.5 22.5 45
35 65 37.5 70 40
Body-weight 80
Body fat 15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 20kg.
* If your gym doesn't have 1.25kg plates, get your own pair and take it to the gym.
* Don't use bigger increments than 2.5kg/workout or you'll miss reps and plateau early on
* Once you Deadlift 100kg, switch from 5kg to 2.5kg 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/
25 47.5 27.5 50 30
75 42.5 80 45 85
Body-weight 80
Body fat 15.00%
the gym.
plateau early on
orkout for longer progress
orkouts, deload 10%
g as you can
Week4 Week5
we fr mo we fr
24/01/2014 26/01/2014 29/01/2014 31/01/2014 02/02/2014
80 82.5 85 87.5 90
47.5 90 50 95 52.5
Body-weight 80
Body fat 15.00%
Week6 Week7
mo we fr mo we
05/02/2014 07/02/2014 09/02/2014 12/02/2014 14/02/2014
Body-weight 80
Body Fat 15.00%
eek7 Week8 Week9
fr mo we fr mo
16/02/2014 19/02/2014 21/02/2014 23/02/2014 26/02/2014
65 45 67.5 47.5 70
Body-weight 80
Body Fat 15.00%
Week9 Week10
we fr mo we fr
28/02/2014 02/03/2014 05/03/2014 07/03/2014 09/03/2014
50 72.5 52.5 75 55
Body-weight
Body Fat
Week11 Week12
mo we fr mo we
12/03/2014 14/03/2014 16/03/2014 19/03/2014 21/03/2014
80 Body-weight
15.00% Body Fat
eek12
fr
23/03/2014
Squat
5x5
142.5
Oh Press
5x5
62.5
Deadlift
1x5
125
80
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
01/01/14 80 15.00% 20 20 30
01/05/14 80 15.00% 27.5 22.5 32.5
01/12/14 80 14.50% 35 25 35
01/19/14 80 14.50% 42.5 30 37.5
01/26/14 81 14.20% 50 32.5 40
02/02/14 81 14.20% 57.5 37.5 42.5
02/09/14 81 13.70% 65 40 45
02/16/14 82 13.70% 72.5 45 47.5
02/23/14 82 13.30% 80 47.5 50
03/02/14 83 13.30% 87.5 52.5 52.5
03/09/14 83 12.50% 95 55 55
03/16/14 83 12.50% 102.5 60 57.5
03/23/14 83 12.00% 107.5 65 60
Pagina 21
Progress Charts
Pagina 22
Progress Charts
ter your strength stats every Friday. Just enter the maximal weight you lifted that week.
Oh Press Deadlift
5x5 1x5
120
22.5 40
22.5 50
27.5 60
30 70 100
35 80
37.5 85
37.5 90
45 95
50 100 80
52.5 105
57.5 110
60 115
Weight (kg/lbs)
65 120 60
40
20
0
01/01/14 01/08/14 01/15/14 01/22/14
Pagina 23
Progress Charts
Pagina 24
Progress Charts
08/14 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 25
Progress Charts
16.00%
14.00%
12.00%
10.00%
Body-weight
Squat
8.00%
Deadlift
Bench
Oh Press
Body fat
6.00%
4.00%
2.00%
0.00%
03/05/14 03/12/14 03/19/14
Pagina 26
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 27
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 28
Apps
Page 29