StrongLifts 5x5.xls - StrongLifts 5x5 Beginner Strength Training Program More info read Enter Your data Start date Body fat Body-weight kg lb kg lb

StrongLifts 5x5.xls - StrongLifts 5x5 Beginner Strength...

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StrongLifts 5x5: Beginner Strength Training Program More info, read: Enter Your data dd/mm/yyyy Start date 10/22/2010 Body fat 15.00% Body-weight 75.0 165.3 11.8 (kg) (lb) (st) Week1 Week2 mo we fr mo we 10/22/2010 10/24/2010 10/26/2010 10/29/2010 10/31/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 kg 20 22.5 25 27.5 30 lb 44 50 55 61 66 Bench Press Overhead press Bench Press Overhead press Bench Press 5x5 5x5 5x5 5x5 5x5 kg 20 20 22.5 22.5 25 lb 44 44 50 50 55 Inverted Row Deadlift Inverted Row Deadlift Inverted Row 3xF 1x5 3xF 1x5 3xF kg 40 45 lb 88 99 Push-ups Pull-ups Push-ups Chin-ups Push-ups 3xF 3xF 3xF 3xF 3xF kg lb Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch 3x12 3x30sec 3x12 3x30sec 3x12 StrongLifts 5x5 StrongLifts 5x5 FAQ
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kg 20 18 16 lb 44 40 35 Measure body fat using a fat caliper & weigh yourself every 2 weeks Body fat 15.0% Body-weight 75.0
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How To Use This Spreadsheet Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2 Use bigger increments if the workouts are too easy & your technique is good. B Never lower the weight if you miss reps. Do as many reps as you can with good If you miss 5x5, try again the next workout. If you miss it again, try again the ne Deload after 3 missed attempts with the same weight by lowering the weight b Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take fu Week3 fr mo we fr mo 11/2/2010 11/5/2010 11/7/2010 11/9/2010 11/12/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 32.5 35 37.5 40 42.5 72 77 83 88 94 Overhead press Bench Press Overhead press Bench Press Overhead press 5x5 5x5 5x5 5x5 5x5 25 27.5 27.5 30 30 55 61 61 66 66 Deadlift Inverted Row Deadlift Inverted Row Deadlift 1x5 3xF 1x5 3xF 1x5 50 55 60 110 121 132 Pull-ups Push-ups Chin-ups Push-ups Pull-ups 3xF 3xF 3xF 3xF 3xF Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges 3x30sec 3x12 3x30sec 3x12 3x30sec
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14 12 31 26 Body fat 14.5% Body-weight 76.0
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2m20 long. But resist the temptation to go too fast, think long-term. d technique and without help. Aim for 5x5. ext workout. If you still miss it, deload for that exercise only. by 10% for that exercise only. Increase the weight from there. ull length pictures (front/back/sides) and measurements every 2 weeks. Week4 Week5 we fr mo we fr 11/14/2010 11/16/2010 11/19/2010 11/21/2010 11/23/2010 SQUAT SQUAT SQUAT SQUAT SQUAT 5x5 5x5 5x5 5x5 5x5 45 47.5 50 52.5 55 99 105 110 116 121 Bench Press Overhead press Bench Press Overhead press Bench Press 5x5 5x5 5x5 5x5 5x5 32.5 32.5 35 35 37.5 72 72 77 77 83 Inverted Row Deadlift Inverted Row Deadlift Inverted Row 3xF 1x5 3xF 1x5 3xF 65 70 143 154 Push-ups Chin-ups Push-ups Pull-ups Push-ups 3xF 3xF 3xF 3xF 3xF Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch 3x12 3x30sec 3x12 3x30sec 3x12
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10 8 6 22 18 13 Body fat 14.2% Body-weight 77.5
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Week6 Week7 mo we fr mo we 11/26/2010 11/28/2010 11/30/2010 12/3/2010 12/5/2010 SQUAT SQUAT
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  • Greg Nuckols
  • powerlifting, Weight training exercises, Bench press, Bodyweight exercise, Overhead Press

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