stronglifts-5x5

StrongLifts 5x5: Beginner Strength Training ProgramMore info, read:

Enter Your data dd/mm/yyyyStart date 12/1/2010Body fat 15.00%Body-weight 77.0 169.8 12.1

(kg) (lb) (st)

Week1 Week2mo we fr mo we

12/1/2010 12/3/2010 12/5/2010 12/8/2010 12/10/2010

SQUAT SQUAT SQUAT SQUAT SQUAT5x5 5x5 5x5 5x5 5x5

kg 86 88.5 91 93.5 96lb 190 195 201 206 212

Bench Press Overhead press Bench Press Overhead press Bench Press5x5 5x5 5x5 5x5 5x5

kg 86 54 88.5 56.5 91lb 190 119 195 125 201

Inverted Row Deadlift Inverted Row Deadlift Inverted Row3xF 1x5 3xF 1x5 3xF

kg 11 142 147lb 324

Push-ups Pull-ups Push-ups Chin-ups Push-ups3xF 3xF 3xF 3xF 3xF

kg 11lb

Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch3x12 3x30sec 3x12 3x30sec 3x12

StrongLifts 5x5 StrongLifts 5x5 FAQ

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

http://stronglifts.com/forum/stronglifts-5x5-official-faq-t11443.html

kg 20 18 16lb 44 40 35

Measure body fat using a fat caliper & weigh yourself every 2 weeks

Body fat15.0%

Body-weight77.0

How To Use This SpreadsheetInclude the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only.Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 weeks.

Week2 Week3 Week4fr mo we fr mo

12/12/2010 12/15/2010 12/17/2010 12/19/2010 12/22/2010


98.5 101 103.5 106 108.5217 223 228 234 239

Overhead press Bench Press Overhead press Bench Press Overhead press5x5 5x5 5x5 5x5 5x5

59 93.5 61.5 96 64130 206 136 212 141

Deadlift Inverted Row Deadlift Inverted Row Deadlift1x5 3xF 1x5 3xF 1x5

152 157 162335 346 357

Pull-ups Push-ups Chin-ups Push-ups Pull-ups3xF 3xF 3xF 3xF 3xF

Prone Bridges Reverse Crunch Prone Bridges Reverse Crunch Prone Bridges3x30sec 3x12 3x30sec 3x12 3x30sec

14 1231 26

Body fat14.5%

Body-weight76.0

How To Use This SpreadsheetInclude the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only.Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 weeks.

Week4 Week5we fr mo we fr

12/24/2010 12/26/2010 12/29/2010 12/31/2010 1/2/2011


111 113.5 116 118.5 121245 250 256 261 267


98.5 66.5 101 69 103.5217 147 223 152 228


167 172368 379

Push-ups Chin-ups Push-ups Pull-ups Push-ups3xF 3xF 3xF 3xF 3xF


10 8 622 18 13

Body fat14.2%

Body-weight77.5

Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 weeks.


1/5/2011 1/7/2011 1/9/2011 1/12/2011 1/14/2011


123.5 126 128.5 131 133.5272 278 283 289 294


71.5 106 74 108.5 76.5158 234 163 239 169


177 182 187390 401 412

Chin-ups Push-ups Pull-ups Push-ups Chin-ups3xF 3xF 3xF 3xF 3xF


4 29 4

Body Fat13.7%

Body-weight78.5

Week7 Week8 Week9fr mo we fr mo

1/16/2011 1/19/2011 1/21/2011 1/23/2011 1/26/2011


136 138.5 141 143.5 146300 305 311 316 322


111 79 113.5 81.5 116245 174 250 180 256


192 197423 434

Push-ups Pull-ups Push-ups Chin-ups Push-ups3xF 3xF 3xF 3xF 3xF


Body Fat13.3%

Body-weight80.5

Week9 Week10we fr mo we fr

1/28/2011 1/30/2011 2/2/2011 2/4/2011 2/6/2011


148.5 151 153.5 156 158.5327 333 338 344 349


84 118.5 86.5 121 89185 261 191 267 196


202 207 212445 456 467

Pull-ups Push-ups Chin-ups Push-ups Pull-ups3xF 3xF 3xF 3xF 3xF


Body Fat12.5%

Body-weight83.0


2/9/2011 2/11/2011 2/13/2011 2/16/2011 2/18/2011


161 163.5 166 168.5 171355 360 366 371 377


123.5 91.5 126 94 128.5272 202 278 207 283


217 222478 489

Push-ups Chin-ups Push-ups Pull-ups Push-ups3xF 3xF 3xF 3xF 3xF


StrongLifts 5x5 doesn't stop hereKeep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

Week12fr

2/20/2011

SQUAT5x5

173.5383

Overhead press5x5

96.5213

Deadlift1x5

227500

Chin-ups3xF

Prone Bridges3x30sec

Body Fat12.0%

Body-weight85.0

StrongLifts 5x5 doesn't stop hereKeep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.

StrongLifts 5x5 Progress with G

Pagina 18

StrongLifts 5x5 Progress with GraphsHow to use this* Enter the total weight you lifted (in kg or lb) the first day you started, then enter your strength stats every Friday (the graph plots from the first Friday, not your first day). Just enter the maximal weight you lifted that week.* Don't leave empty rows in between or the graphs won't work

Date Body-weight Body fat Squat Deadlift Bench Overheaddd/mm/yy kg % 5x5 1x5 5x5 5x5

01/12/10 77.0 15.0% 255 183 102 6105/12/10 75.0 14.5% 25 40 22.5 2012/12/10 76.0 14.5% 32.5 50 25 2519/12/10 76.0 14.5% 40 55 30 27.526/12/10 77.5 14.2% 47.5 65 32.5 32.502/01/11 77.5 14.2% 55 70 37.5 3509/01/11 78.5 13.7% 62.5 80 40 3516/01/11 78.5 13.7% 70 85 45 42.523/01/11 80.5 13.3% 77.5 95 47.5 47.530/01/11 80.5 13.3% 85 100 52.5 5006/02/11 83.0 12.5% 92.5 110 55 5513/02/11 83.0 12.5% 100 115 60 57.520/02/11 85.0 12.0% 107.5 125 62.5 62.5

12/5/

2010

12/7/

2010

12/9/

2010

12/11

/2010

12/13

/2010

12/15

/2010

12/17

/2010

12/19

/2010

12/21

/2010

12/23

/2010

12/25

/2010

12/27

/2010

12/29

/2010

12/31

/2010

1/2/20

11

1/4/20

11

1/6/20

11

1/8/20

11

1/10/2

011

1/12/2

011

1/14/2

011

1/16/2

011

1/18/2

011

1/20/2

011

1/22/2

011

1/24/2

011

1/26/2

011

1/28/2

011

1/30/2

011

2/1/20

11

2/3/20

11

2/5/20

11

2/7/20

11

2/9/20

11

2/11/2

011

2/13/2

011

2/15/2

011

2/17/2

011

2/19/2

011

0

20

40

60

80

100

120

140

0.0%

2.0%

4.0%

6.0%

8.0%

10.0%

12.0%

14.0%

16.0%

StrongLifts 5x5 Progress

Body-weight

Squat

Deadlift

Bench

Overhead

Body fat

Date

Wei

ght (

kg/lb

)


Pagina 19

Think Long-Term* 1-3 months is just the start. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 52 weeks. * Then think were you'll be 2 years from now if you keep doing this. You would fix this problem of building muscle/losing fat/getting stronger forever.* Aim high with your goals, progress slowly but gradually. 1% fat loss/month is 12% fat loss/year. 2Lbs weight gain/month is 25lbs/year. And these are CONSERVATIVE goals.

12/5/

2010

12/7/

2010

12/9/

2010

12/11

/2010

12/13

/2010

12/15

/2010

12/17

/2010

12/19

/2010

12/21

/2010

12/23

/2010

12/25

/2010

12/27

/2010

12/29

/2010

12/31

/2010

1/2/20

11

1/4/20

11

1/6/20

11

1/8/20

11

1/10/2

011

1/12/2

011

1/14/2

011

1/16/2

011

1/18/2

011

1/20/2

011

1/22/2

011

1/24/2

011

1/26/2

011

1/28/2

011

1/30/2

011

2/1/20

11

2/3/20

11

2/5/20

11

2/7/20

11

2/9/20

11

2/11/2

011

2/13/2

011

2/15/2

011

2/17/2

011

2/19/2

011

0

20

40

60

80

100

120

140

0.0%

2.0%

4.0%

6.0%

8.0%

10.0%

12.0%

14.0%

16.0%


Body-weight

Squat

Deadlift

Bench

Overhead

Body fat

Date

Wei

ght (

kg/lb

)


Pagina 20


Pagina 21

* Enter the total weight you lifted (in kg or lb) the first day you started, then enter your strength stats every Friday (the graph plots from the first Friday, not your first day). Just enter the maximal weight you lifted that week.

12/5/

2010

12/7/

2010

12/9/

2010

12/11

/2010

12/13

/2010

12/15

/2010

12/17

/2010

12/19

/2010

12/21

/2010

12/23

/2010

12/25

/2010

12/27

/2010

12/29

/2010

12/31

/2010

1/2/20

11

1/4/20

11

1/6/20

11

1/8/20

11

1/10/2

011

1/12/2

011

1/14/2

011

1/16/2

011

1/18/2

011

1/20/2

011

1/22/2

011

1/24/2

011

1/26/2

011

1/28/2

011

1/30/2

011

2/1/20

11

2/3/20

11

2/5/20

11

2/7/20

11

2/9/20

11

2/11/2

011

2/13/2

011

2/15/2

011

2/17/2

011

2/19/2

011

0

20

40

60

80

100

120

140

0.0%

2.0%

4.0%

6.0%

8.0%

10.0%

12.0%

14.0%

16.0%


Body-weight

Squat

Deadlift

Bench

Overhead

Body fat

Date

Wei

ght (

kg/lb

)


Pagina 22

* 1-3 months is just the start. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 52 weeks. * Then think were you'll be 2 years from now if you keep doing this. You would fix this problem of building muscle/losing fat/getting stronger forever.* Aim high with your goals, progress slowly but gradually. 1% fat loss/month is 12% fat loss/year. 2Lbs weight gain/month is 25lbs/year. And these are CONSERVATIVE goals.

12/5/

2010

12/7/

2010

12/9/

2010

12/11

/2010

12/13

/2010

12/15

/2010

12/17

/2010

12/19

/2010

12/21

/2010

12/23

/2010

12/25

/2010

12/27

/2010

12/29

/2010

12/31

/2010

1/2/20

11

1/4/20

11

1/6/20

11

1/8/20

11

1/10/2

011

1/12/2

011

1/14/2

011

1/16/2

011

1/18/2

011

1/20/2

011

1/22/2

011

1/24/2

011

1/26/2

011

1/28/2

011

1/30/2

011

2/1/20

11

2/3/20

11

2/5/20

11

2/7/20

11

2/9/20

11

2/11/2

011

2/13/2

011

2/15/2

011

2/17/2

011

2/19/2

011

0

20

40

60

80

100

120

140

0.0%

2.0%

4.0%

6.0%

8.0%

10.0%

12.0%

14.0%

16.0%


Body-weight

Squat

Deadlift

Bench

Overhead

Body fat

Date

Wei

ght (

kg/lb

)

Your Goals and How to Achieve T

Pagina 23

Your Goals and How to Achieve ThemFat Loss* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.

* For cardio: add 15mins moderate intensity cardio (60-70% BPM) directly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post workout. Keep tracking body fat in the meanwhile.* No need to get lower than 10-12% body fat (15% for females). Anything below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not bodybuilding

Weight Gain* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

5x5 (kg) 5x5 (lb)Squat 77 170Deadlift 115.5 255 (only 1x5 here)Bench Press 57.75 127Overhead Press 38.5 85

Inverted Rows 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.Pull-ups & Chin-ups 15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.Push-ups 15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.

Prone Bridges 3x30secReverse Crunch 3x12

* You may or may not achieve these goals doing StrongLifts 5x5. Some can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about.* What you should care about: aim high with your goals and keep doing the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.* Remember: the benefit of a beginner program is that you can add weight each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as you can.

5x5 (kg) 5x5 (lbs)Squat 100.1 221

* Nutrition: read Nutrition on StrongLifts 5x5: What Should You Eat?

* Check how to gain weight for skinny guys

Strength Goals (1st ones)

Strength Goals (2nd ones)

http://stronglifts.com/forum/stronglifts-5x5-official-faq-t11443-15.html#p214862

http://stronglifts.com/how-to-gain-weight-for-skinny-guys/


Pagina 24

Deadlift 138.6 306 (only 1x5 here)Bench Press 69.3 153Overhead Press 53.9 119

3x5 (kg) 3x5 (lbs) Use x-vest, chains or rucksack with weightsInverted Rows 10 25Pull-ups & Chin-ups 10 25Push-ups 10 25 For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

Prone Bridges 3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.Reverse Crunch without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.


Pagina 25

* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.* 2% fat loss/month is very do-able if you a) get stronger b) eat plenty of healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.


* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-weight goes up and strength goes up, but body fat hardly moves, you are gaining muscle.* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

* You can achieve these goals within 2-6 months doing StrongLifts 5x5, whatever happens. Everybody can do this, including women.* Focus on the Squat. Don't lose too much time with the ab exercises or whatever, the Squat must go up as fast as possible, that will help you achieve your goals.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.



Pagina 26

Use x-vest, chains or rucksack with weights

For Push-ups: you can also use a mini band, then monster mini, then light band, etc.

3x30 sec on 1 leg When you can do that, move to prone bridges while moving weight from one side to the other.without dumbbells as counter-weight, with hands behind head and good technique. When you can do that, move to dragon flags.


Pagina 27

* Get a fat calliper and measure your body fat every 2 weeks. Shoot pictures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck every 2 weeks.* You can track your body-weight too, but remember to focus on body fat. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unreliable: water fluctuation, bowel content, etc. Focus on losing fat.


* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usually about 3% body fat the 1st month while gaining 25lbs weight. Stop the milk once you have your goal body-weight and your body fat will decrease.

15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.25kg each workout.15 reps on set 1 with good technique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.5lb/1.25kg each workout doing 3x5.


stronglifts-5x5

Documents