Bench Press Oh Press Bench Press Oh Press Bench Press 5x5 5x5 5x5 5x5

Bench Press Oh Press Bench Press Oh Press Bench Press 5x5 5x5 5x5 5x5 5x5 85 55 90 60 95 Barbell Row Deadlift Barbell Row Deadlift Barbell Row 5x5 1x5 5x5 1x5 5x5 75 135 80 145 85 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 earl * Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for lon * If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, de * StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you c * More info: STRONGLIFTS © 2007 and beyond. All Rights Reserved.

ERSION Start date 01/01/2014 dd/mm/yy Body-weight 175 lb Body fat 15.00% Week3 fr mo we fr mo 12/01/2014 15/01/2014 17/01/2014 19/01/2014 22/01/2014 Squat Squat Squat Squat Squat 5x5 5x5 5x5 5x5 5x5 135 140 145 150 155 Oh Press Bench Press Oh Press Bench Press Oh Press 5x5 5x5 5x5 5x5 5x5 65 100 70 105 75 Deadlift Barbell Row Deadlift Barbell Row Deadlift 1x5 5x5 1x5 5x5 1x5 155 90 165 95 175 Body-weight 175 Body fat 15.00% ly on nger progress eload 10% can

Week4 Week5 we fr mo we fr 24/01/2014 26/01/2014 29/01/2014 31/01/2014 02/02/2014 Squat Squat Squat Squat Squat 5x5 5x5 5x5 5x5 5x5 160 165 170 175 180 Bench Press Oh Press Bench Press Oh Press Bench Press 5x5 5x5 5x5 5x5 5x5 110 80 115 85 120 Barbell Row Deadlift Barbell Row Deadlift Barbell Row 5x5 1x5 5x5 1x5 5x5 100 185 105 195 110 Body-weight 175 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 Squat Squat Squat Squat Squat 5x5 5x5 5x5 5x5 5x5 185 190 195 200 205 Oh Press Bench Press Oh Press Bench Press Oh Press 5x5 5x5 5x5 5x5 5x5 90 125 95 130 100 Deadlift Barbell Row Deadlift Barbell Row Deadlift 1x5 5x5 1x5 5x5 1x5 205 115 215 120 225 Body-weight 175 Body Fat 15.00%

Week8 fr mo we fr mo 16/02/2014 19/02/2014 21/02/2014 23/02/2014 26/02/2014 Squat Squat Squat Squat Squat 5x5 5x5 5x5 5x5 5x5 210 215 220 225 230 Bench Press Oh Press Bench Press Oh Press Bench Press 5x5 5x5 5x5 5x5 5x5 135 105 140 110 145 Barbell Row Deadlift Barbell Row Deadlift Barbell Row 5x5 1x5 5x5 1x5 5x5 125 230 130 235 135 Body-weight 175 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 Squat Squat Squat Squat Squat 5x5 5x5 5x5 5x5 5x5 235 240 245 250 255 Oh Press Bench Press Oh Press Bench Press Oh Press 5x5 5x5 5x5 5x5 5x5 115 150 120 155 125 Deadlift Barbell Row Deadlift Barbell Row Deadlift 1x5 5x5 1x5 5x5 1x5 240 140 245 145 250 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 Squat Squat Squat Squat Squat 5x5 5x5 5x5 5x5 5x5 260 265 270 275 280 Bench Press Oh Press Bench Press Oh Press Bench Press 5x5 5x5 5x5 5x5 5x5 160 130 165 135 170 Barbell Row Deadlift Barbell Row