8/6/2019 Sl 5x5 Tracker

1/28

Start: This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instruc

then go to the Program sheet to get started.

Step 1: Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in

kilograms or 2 if you're working in pounds.

Units 2 (1 = kg, 2 = lb)

Step 2: Enter your starting date, body weight, and body fat percentage. If you dont have a wa

to measure body fat, it's OK to start the program without it, but you should get yourself

body fat caliper.

Date 4-Jul-2011

Weight 155.0

BF % 10.0%

Step 3: If you are a new li fter, you're finished. Go to the Program worksheet and begin your

training. If you're an experienced li fter, enter the heaviest lifts you've done in the Weig

column below, and the number of reps for which you lifted those weights in the Reps

column.

Weight Reps 5RM Starting Weight

Squat 265 5 265 135

Bench 155 5 155 80

Press 115 5 115 60

Row 155 10 184 90

Deadlift 285 5 285 145

NOTE: Based on the starred lift(s) above, you may be too strong for StrongLifts 5x5.

Please start with StrongLifts 3x5 instead of StrongLifts 5x5 (read page 48 inside

So if your Bench Press is starred but not your Squat, start with 5x5 on Squat but

8/6/2019 Sl 5x5 Tracker

2/28

ions on this page,

Pounds

a

t

the 5x5 report).

3x5 on Bench Press.

8/6/2019 Sl 5x5 Tracker

3/28

Week 1 Week 2 Week 3 Week 4

Exercise Sets Reps 4-Jul 6-Jul 8-Jul 11-Jul 13-Jul 15-Jul 18-Jul 20-Jul 22-Jul 25-Jul 27-Jul 29-

Squat 3 5 180 185 190 195 200 205 210 215 220 225 230

Bench Press 3 5 115 120 125 130 135 140

Overhead Press 3 5 95 100 105 110 115

Barbell Row 3 5 115 120 125 130 135 140

Deadlift 1 5 235 245 255 265 275

Body Weight 155.0

Week 5 Week 6 Week 7 Week 8

Exercise Sets Reps 1-Aug 3-Aug 5-Aug 8-Aug 10-Aug 12-Aug 15-Aug 17-Aug 19-Aug 22-Aug 24-Aug 26-A

Squat 3 5 240 245 250 255 260 265 270 275 280 285 290

Bench Press 3 5 145 150 155 160 165 170

Overhead Press 3 5 125 130 135 140 145

Barbell Row 3 5 145 150 155 160 165 170

Deadlift 1 5 295 305 315 325 335

Body Weight

Week 9 Week 10 Week 11 Week 12

Exercise Sets Reps 29-Aug 31-Aug 2-Sep 5-Sep 7-Sep 9-Sep 12-Sep 14-Sep 16-Sep 19-Sep 21-Sep 23-S

Squat 3 5 300 305 310 315 320 325 330 335 340 345 350

Bench Press 3 5 175 180 185 190 195 200

Overhead Press 3 5 155 160 165 170 175

Barbell Row 3 5 175 180 185 190 195 200

Deadlift 1 5 355 365 375 385 395

Body Weight

8/6/2019 Sl 5x5 Tracker

4/28

Squat Press Deadlift Bench Row BW4-Jul 185 5 5 5 5 5 115 5 5 5 5 5 110 5 5 5 5 5 155

6-Jul 190 5 5 5 5 5 95 5 5 5 5 5 225 5

8-Jul 195 5 5 5 5 5 120 5 5 5 5 5 115 5 5 5 5 5

11-Jul 200 5 5 5 5 5 100 5 5 5 5 5 235 5

13-Jul 205 5 5 5 5 5 125 5 5 5 5 5 120 5 5 5 4 4

15-Jul 210 5 5 5 5 5 105 5 5 5 5 5 245 5 161

18-Jul 215 5 5 5 5 5 130 5 5 5 5 5 125 5 5 5 5 520-Jul 220 5 5 5 5 5 110 5 5 5 5 5 255 5

22-Jul 225 5 5 5 5 5 135 5 5 5 5 5 130 5 5 5 5 5

25-Jul 230 5 5 5 5 5 115 5 5 5 5 4 265 5

27-Jul 235 140 135

29-Jul 120 275

1-Aug

3-Aug

5-Aug

8-Aug

10-Aug

12-Aug

15-Aug17-Aug

19-Aug

22-Aug

24-Aug

26-Aug

29-Aug

31-Aug

2-Sep

5-Sep

7-Sep

9-Sep

12-Sep14-Sep

16-Sep

19-Sep

21-Sep

23-Sep

26-Sep

28-Sep

30-Sep

3-Oct

5-Oct

7-Oct

10-Oct12-Oct

14-Oct

8/6/2019 Sl 5x5 Tracker

5/28

Progam lb Weight converter Barbell weightsDeadlift increment 10 lb kg # lb kg

Others increment 5 230.0 104.3 0 2.5 1.1

Deload percentage 10% kg lb 0 5 2.3

250.0 551.3 0 10 4.5

0 25 11.3

Stength goals 5RM lb Curr. Goal % xBW 1RM 0 35 15.9

BW 161 165 98% 3 45 20.4Squat 230 315 73% 1.9 ### ### 135 61.2

Bench Press 135 190 71% 1.2 ### ###

Overhead Press 115 135 85% 0.8 ### ###

Barbell Row 130 190 68% 1.2 ### ###

Deadlift 265 365 73% 2.2 ### ###

Stength goals 5RM kg Curr. Goal % xBW 1RM

BW 73 75 98%

Squat 104 143 73% 1.9 117 161

Bench Press 61 86 71% 1.2 69 97

Overhead Press 52 61 85% 0.8 59 69

Barbell Row 59 86 68% 1.2 66 97Deadlift 120 166 73% 2.2 135 186

Big 3 total 630 870

8/6/2019 Sl 5x5 Tracker

6/28

8/6/2019 Sl 5x5 Tracker

7/28

8/6/2019 Sl 5x5 Tracker

8/28

8/6/2019 Sl 5x5 Tracker

9/28

8/6/2019 Sl 5x5 Tracker

10/28

8/6/2019 Sl 5x5 Tracker

11/28

8/6/2019 Sl 5x5 Tracker

12/28

8/6/2019 Sl 5x5 Tracker

13/28

8/6/2019 Sl 5x5 Tracker

14/28

8/6/2019 Sl 5x5 Tracker

15/28

8/6/2019 Sl 5x5 Tracker

16/28

8/6/2019 Sl 5x5 Tracker

17/28

8/6/2019 Sl 5x5 Tracker

18/28

8/6/2019 Sl 5x5 Tracker

19/28

8/6/2019 Sl 5x5 Tracker

20/28

8/6/2019 Sl 5x5 Tracker

21/28

8/6/2019 Sl 5x5 Tracker

22/28

8/6/2019 Sl 5x5 Tracker

23/28

8/6/2019 Sl 5x5 Tracker

24/28

8/6/2019 Sl 5x5 Tracker

25/28

8/6/2019 Sl 5x5 Tracker

26/28

26-Jul

8/6/2019 Sl 5x5 Tracker

27/28

4-Jul 24-Jul 13-Aug 2-Sep 22-Sep 12-Oct45

95

145

195

245

295

Bench Deadlift Press Squat Row BW

8/6/2019 Sl 5x5 Tracker

28/28