Stronglifts 5x5 Kg Jurnal
32
READ THIS FIRST Pagina 1 How To Use This Spreadsheet StrongLifts 5x5 for Beginners * This sheet is for people who never lifted weights before or * I've prefilled the Starting – you only need to go to the gym StrongLifts 5x5 for Experienced Lifters * This sheet is for people who are already lifting and who wan * Enter your current max weight and the sheet will tell you ho * Your current max must be weighs you've actually lifted and l * If the starting weights seem too light, look where you'll be * The temptation is to start heavier. But you risk getting sor * So don't rush things like the hare by trying to hit Prs in m Progress Charts * Enter the total weight you lifted the first day you started, * Don't leave empty rows in between or the graphs won't work Don't make any excuses -Mehdi You can download the apps for free for your iPhone or Android For more info on how this program works, go to http://strongli P.S. The StrongLifts 5x5 apps are even better than this spread https://itunes.apple.com/us/app/stronglifts-5x5-workout/id4885 https://play.google.com/store/apps/details?id=com.stronglifts. STRONGLIFTS © 2007 and beyond. All Rights Reserved. http://stronglifts.com
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Transcript of Stronglifts 5x5 Kg Jurnal
READ THIS FIRST
Pagina 1
How To Use This Spreadsheet
StrongLifts 5x5 for Beginners* This sheet is for people who never lifted weights before or haven't lifted for a long time* I've prefilled the Starting – you only need to go to the gym, lift the weights and repeat. Done.
StrongLifts 5x5 for Experienced Lifters* This sheet is for people who are already lifting and who want to start StrongLifts 5x5* Enter your current max weight and the sheet will tell you how heavy you should start StrongLifts 5x5* Your current max must be weighs you've actually lifted and lifted recently. Don't enter estimates or maxes from a year ago.* If the starting weights seem too light, look where you'll be in 12 weeks – STRONGER if you take your time and let the weight build up.* The temptation is to start heavier. But you risk getting sore legs, missing reps, having to skip workouts, and plateauing in the first weeks.* So don't rush things like the hare by trying to hit Prs in month one already. Be the turtle: slow but steady towards new personal records.
Progress Charts* Enter the total weight you lifted the first day you started, then enter your strength stats every Friday. Just enter the maximal weight you lifted that week.* Don't leave empty rows in between or the graphs won't work
Don't make any excuses
-Mehdi
You can download the apps for free for your iPhone or Android device by going here:
For more info on how this program works, go to http://stronglifts.com/5x5/
P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets.
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
STRONGLIFTS © 2007 and beyond. All Rights Reserved.http://stronglifts.com
READ THIS FIRST
Pagina 2
* This sheet is for people who never lifted weights before or haven't lifted for a long time* I've prefilled the Starting – you only need to go to the gym, lift the weights and repeat. Done.
* This sheet is for people who are already lifting and who want to start StrongLifts 5x5* Enter your current max weight and the sheet will tell you how heavy you should start StrongLifts 5x5* Your current max must be weighs you've actually lifted and lifted recently. Don't enter estimates or maxes from a year ago.* If the starting weights seem too light, look where you'll be in 12 weeks – STRONGER if you take your time and let the weight build up.* The temptation is to start heavier. But you risk getting sore legs, missing reps, having to skip workouts, and plateauing in the first weeks.* So don't rush things like the hare by trying to hit Prs in month one already. Be the turtle: slow but steady towards new personal records.
* Enter the total weight you lifted the first day you started, then enter your strength stats every Friday. Just enter the maximal weight you lifted that week.
You can download the apps for free for your iPhone or Android device by going here: The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets.
READ THIS FIRST
Pagina 3
The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between sets.
StrongLifts 5x5 for Beginners – KILOGRAM VERSION
Start date 14/09/2015 dd/mm/yyBody-weight 64 kgBody fat 11,1%
Week1 Week2mo we fr mo we
14/09/2015 16/09/2015 18/09/2015 21/09/2015 23/09/2015
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
20 22.5 25 27.5 30
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
20 20 22.5 22.5 25
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
30 40 32.5 45 35
Body-weight 64Body fat 11,1%
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/
STRONGLIFTS © 2007 and beyond. All Rights Reserved.http://stronglifts.com
StrongLifts 5x5 for Beginners – KILOGRAM VERSION
Week2 Week3 Week4fr mo we fr mo
25/09/2015 28/09/2015 30/09/2015 02/10/2015 05/10/2015
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
32.5 35 37.5 40 42.5
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
25 27.5 27.5 30 30
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 3xF 1x5
50 37.5 55 40 60
Body-weight 64Body fat 11,1%
* 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
Week4 Week5we fr mo we fr
07/10/2015 09/10/2015 12/10/2015 14/10/2015 16/10/2015
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
45 47.5 50 52.5 55
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
32.5 32.5 35 35 37.5
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
42.5 65 45 70 47.5
Body-weight 64Body fat 11,1%
Week6 Week7mo we fr mo we
19/10/2015 21/10/2015 23/10/2015 26/10/2015 28/10/2015
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
57.5 60 62.5 65 67.5
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
37.5 40 40 42.5 42.5
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
75 50 80 52.5 85
Body-weight 64Body Fat 11,1%
Week7 Week8 Week9fr mo we fr mo
30/10/2015 02/11/2015 04/11/2015 06/11/2015 09/11/2015
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
70 72.5 75 77.5 80
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
45 45 47.5 47.5 50
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
55 90 57.5 95 60
Body-weight 64Body Fat 11,1%
Week9 Week10we fr mo we fr
11/11/2015 13/11/2015 16/11/2015 18/11/2015 20/11/2015
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
82.5 85 87.5 90 92.5
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
50 52.5 52.5 55 55
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
100 62.5 102.5 65 105
Body-weightBody Fat
Week11 Week12mo we fr mo we
23/11/2015 25/11/2015 27/11/2015 30/11/2015 02/12/2015
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
95 97.5 100 102.5 105
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
57.5 57.5 60 60 62.5
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
67.5 107.5 70 110 72.5
64 Body-weight11,1% Body Fat
Week12fr
04/12/2015
Squat5x5
107.5
Oh Press5x5
62.5
Deadlift1x5
112.5
6411,1%
StrongLifts 5x5 for Experienced Lifters – KILOGRAM VERSION
Current Max Reps Est 5RMSquat 110 5 110Bench 80 5 80Oh Press 40 5 40Deadlift 130 5 130Barbell Row 70 5 70
Week1 Week2mo we fr mo we
01/01/2014 03/01/2014 05/01/2014 08/01/2014 10/01/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
55 57.5 60 62.5 65
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
40 20 42.5 22.5 45
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
35 65 37.5 70 40
Body-weight 80Body 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/
STRONGLIFTS © 2007 and beyond. All Rights Reserved.
StrongLifts 5x5 for Experienced Lifters – KILOGRAM VERSION
Start date 01/01/2014 dd/mm/yyBody-weight 80 kgBody fat 15.00%
Week2 Week3 Week4fr mo we fr mo
12/01/2014 15/01/2014 17/01/2014 19/01/2014 22/01/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
67.5 70 72.5 75 77.5
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
25 47.5 27.5 50 30
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
75 42.5 80 45 85
Body-weight 80Body fat 15.00%
* 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
Week4 Week5we fr mo we fr
24/01/2014 26/01/2014 29/01/2014 31/01/2014 02/02/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
80 82.5 85 87.5 90
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
52.5 32.5 55 35 57.5
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
47.5 90 50 95 52.5
Body-weight 80Body fat 15.00%
Week6 Week7mo we fr mo we
05/02/2014 07/02/2014 09/02/2014 12/02/2014 14/02/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
92.5 95 97.5 100 102.5
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
37.5 60 40 62.5 42.5
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
100 55 102.5 57.5 105
Body-weight 80Body Fat 15.00%
Week7 Week8 Week9fr mo we fr mo
16/02/2014 19/02/2014 21/02/2014 23/02/2014 26/02/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
105 107.5 110 112.5 115
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
65 45 67.5 47.5 70
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
60 107.5 62.5 110 65
Body-weight 80Body Fat 15.00%
Week9 Week10we fr mo we fr
28/02/2014 02/03/2014 05/03/2014 07/03/2014 09/03/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
117.5 120 122.5 125 127.5
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
50 72.5 52.5 75 55
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
112.5 67.5 115 70 117.5
Body-weightBody Fat
Week11 Week12mo we fr mo we
12/03/2014 14/03/2014 16/03/2014 19/03/2014 21/03/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
130 132.5 135 137.5 140
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
77.5 57.5 80 60 82.5
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
72.5 120 75 122.5 77.5
80 Body-weight15.00% Body Fat
Week12fr
23/03/2014
Squat5x5
142.5
Oh Press5x5
62.5
Deadlift1x5
125
8015.00%
Progress Charts
Pagina 21
StrongLifts 5x5 Progress Charts
Note* Enter the total weight you lifted the first day you started, then enter your strength stats every Friday. 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 Bench Rowkg % 5x5 5x5 5x5
09/14/15 64 11,1% 20 20 3009/18/15 65 15.00% 27.5 22.5 32.509/25/15 80 14.50% 35 25 3510/02/15 80 14.50% 42.5 30 37.510/09/15 81 14.20% 50 32.5 4010/16/15 81 14.20% 57.5 37.5 42.510/23/15 81 13.70% 65 40 4510/30/15 82 13.70% 72.5 45 47.511/06/15 82 13.30% 80 47.5 5011/13/15 83 13.30% 87.5 52.5 52.511/20/15 83 12.50% 95 55 5511/27/15 83 12.50% 102.5 60 57.512/04/15 83 12.00% 107.5 65 60
Progress Charts
Pagina 22
Progress Charts
Pagina 23
* Enter the total weight you lifted the first day you started, then enter your strength stats every Friday. Just enter the maximal weight you lifted that week.
Oh Press Deadlift5x5 1x5
22.5 4022.5 5027.5 6030 7035 80
37.5 8537.5 9045 9550 100
52.5 10557.5 11060 11565 120
09/1
4/15
09/1
6/15
09/1
8/15
09/2
0/15
09/2
2/15
09/2
4/15
09/2
6/15
09/2
8/15
09/3
0/15
10/0
2/15
10/0
4/15
10/0
6/15
10/0
8/15
10/1
0/15
10/1
2/15
10/1
4/15
10/1
6/15
10/1
8/15
10/2
0/15
10/2
2/15
10/2
4/15
10/2
6/15
10/2
8/15
10/3
0/15
11/0
1/15
11/0
3/15
11/0
5/15
11/0
7/15
11/0
9/15
11/1
1/15
11/1
3/15
11/1
5/15
11/1
7/15
11/1
9/15
11/2
1/15
11/2
3/15
11/2
5/15
11/2
7/15
11/2
9/15
12/0
1/15
12/0
3/15
0
20
40
60
80
100
120
0.00%
2.00%
4.00%
6.00%
8.00%
10.00%
12.00%
14.00%
16.00%
StrongLifts 5x5 Progress
Body-weight
Squat
Deadlift
Bench
Oh Press
Body fat
Date
We
igh
t (k
g/lb
s)
Progress Charts
Pagina 24
Progress Charts
Pagina 25
09/1
4/15
09/1
6/15
09/1
8/15
09/2
0/15
09/2
2/15
09/2
4/15
09/2
6/15
09/2
8/15
09/3
0/15
10/0
2/15
10/0
4/15
10/0
6/15
10/0
8/15
10/1
0/15
10/1
2/15
10/1
4/15
10/1
6/15
10/1
8/15
10/2
0/15
10/2
2/15
10/2
4/15
10/2
6/15
10/2
8/15
10/3
0/15
11/0
1/15
11/0
3/15
11/0
5/15
11/0
7/15
11/0
9/15
11/1
1/15
11/1
3/15
11/1
5/15
11/1
7/15
11/1
9/15
11/2
1/15
11/2
3/15
11/2
5/15
11/2
7/15
11/2
9/15
12/0
1/15
12/0
3/15
0
20
40
60
80
100
120
0.00%
2.00%
4.00%
6.00%
8.00%
10.00%
12.00%
14.00%
16.00%
StrongLifts 5x5 Progress
Body-weight
Squat
Deadlift
Bench
Oh Press
Body fat
Date
We
igh
t (k
g/lb
s)
Progress Charts
Pagina 26
09/1
4/15
09/1
6/15
09/1
8/15
09/2
0/15
09/2
2/15
09/2
4/15
09/2
6/15
09/2
8/15
09/3
0/15
10/0
2/15
10/0
4/15
10/0
6/15
10/0
8/15
10/1
0/15
10/1
2/15
10/1
4/15
10/1
6/15
10/1
8/15
10/2
0/15
10/2
2/15
10/2
4/15
10/2
6/15
10/2
8/15
10/3
0/15
11/0
1/15
11/0
3/15
11/0
5/15
11/0
7/15
11/0
9/15
11/1
1/15
11/1
3/15
11/1
5/15
11/1
7/15
11/1
9/15
11/2
1/15
11/2
3/15
11/2
5/15
11/2
7/15
11/2
9/15
12/0
1/15
12/0
3/15
0
20
40
60
80
100
120
0.00%
2.00%
4.00%
6.00%
8.00%
10.00%
12.00%
14.00%
16.00%
StrongLifts 5x5 Progress
Body-weight
Squat
Deadlift
Bench
Oh Press
Body fat
Date
We
igh
t (k
g/lb
s)
Apps
Page 27
Free StrongLifts 5x5 Apps For iPhone and Android
My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone and Android devices
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 download, and free of any annoying ads. So you can forget about pen & paper.
Apple even featured our app in their commercial “Strength” which aired during the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.
Download the apps for free here:
No excuses
-Mehdi
These apps will serve as your “virtual coach”, as if I was there training with you, helping you getting stronger and building muscle as quickly as possible.
The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieved a high 4.5 star rating with thousands of people worldwide recommending this app.
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
STRONGLIFTS © 2007 and beyond. All Rights Reserved.http://stronglifts.com
Apps
Page 28
My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone and Android devices
* 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
The best part: the StrongLifts 5x5 app has a simple, easy and clean user interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.
Apple even featured our app in their commercial “Strength” which aired during the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.
These apps will serve as your “virtual coach”, as if I was there training with you, helping you getting stronger and building muscle as quickly as possible.
The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieved a high 4.5 star rating with thousands of people worldwide recommending this app.
Apps
Page 29
The best part: the StrongLifts 5x5 app has a simple, easy and clean user interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.
