Stronglifts 5x5 Kg
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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 gy StrongLifts 5x5 for Experienced Lifters * This sheet is for people who are already lifting and who wa * Enter your current max weight and the sheet will tell you h * Your current max must be weighs you've actually lifted and * If the starting weights seem too light, look where you'll b * The temptation is to start heavier. But you risk getting so * So don't rush things like the hare by trying to hit Prs in 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://strongl P.S. The StrongLifts 5x5 apps are even better than this sprea https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488 https://play.google.com/store/apps/details?id=com.stronglifts STRONGLIFTS © 2007 and beyond. All Rights Reserved.
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Stronglifts 5x5 Kg
Transcript of Stronglifts 5x5 Kg
READ THIS FIRSTHow To Use This SpreadsheetStrongLifts 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 workFor more info on how this program works, go to http://stronglifts.com/5x5/Don't make any excuses-MehdiP.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.You can download the apps for free for your iPhone or Android device by going here:https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enSTRONGLIFTS 2007 and beyond. All Rights Reserved.http://stronglifts.com
&C&"Times New Roman,Standaard"&12&A&C&"Times New Roman,Standaard"&12Pagina &PFor more info on how this program works, go to http://stronglifts.com/5x5/https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enhttp://stronglifts.com
StrongLifts 5x5 for BeginnerStrongLifts 5x5 for Beginners KILOGRAM VERSIONStart date16-Mar-15dd/mm/yyBody-weight80kgBody fat15.00%Week1Week2Week3Week4Week5Week6Week7Week8Week9Week10Week11Week12mowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefr16-Mar-1518-Mar-1520-Mar-1523-Mar-1525-Mar-1527-Mar-1530-Mar-151-Apr-153-Apr-156-Apr-158-Apr-1510-Apr-1513-Apr-1515-Apr-1517-Apr-1520-Apr-1522-Apr-1524-Apr-1527-Apr-1529-Apr-151-May-154-May-156-May-158-May-1511-May-1513-May-1515-May-1518-May-1520-May-1522-May-1525-May-1527-May-1529-May-151-Jun-153-Jun-155-Jun-15SquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquat5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x52022.52527.53032.53537.54042.54547.55052.55557.56062.56567.57072.57577.58082.58587.59092.59597.5100102.5105107.5Bench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh Press5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x5202022.522.5252527.527.5303032.532.5353537.537.5404042.542.5454547.547.5505052.552.5555557.557.5606062.562.5Barbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadlift5x51x55x51x55x51x55x51x53xF1x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x5304032.545355037.555406042.565457047.575508052.585559057.5956010062.5102.56510567.5107.57011065112.5Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body fat15.00%Body fat15.00%Body fat15.00%Body Fat15.00%Body Fat15.00%Body Fat15.00%Body Fat15.00%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.http://stronglifts.com
* More info: http://stronglifts.com/5x5/http://stronglifts.com
StrongLifts 5x5 for ExperiencedStrongLifts 5x5 for Experienced Lifters KILOGRAM VERSIONCurrent MaxRepsEst 5RMSquat1105110Start date01/01/2014dd/mm/yyBench80580Body-weight80kgOh Press40540Body fat15.00%Deadlift1305130Barbell Row70570Week1Week2Week3Week4Week5Week6Week7Week8Week9Week10Week11Week12mowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefr01/01/201403/01/201405/01/201408/01/201410/01/201412/01/201415/01/201417/01/201419/01/201422/01/201424/01/201426/01/201429/01/201431/01/201402/02/201405/02/201407/02/201409/02/201412/02/201414/02/201416/02/201419/02/201421/02/201423/02/201426/02/201428/02/201402/03/201405/03/201407/03/201409/03/201412/03/201414/03/201416/03/201419/03/201421/03/201423/03/2014SquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquat5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55557.56062.56567.57072.57577.58082.58587.59092.59597.5100102.5105107.5110112.5115117.5120122.5125127.5130132.5135137.5140142.5Bench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh PressBench PressOh Press5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x5402042.522.5452547.527.5503052.532.5553557.537.5604062.542.5654567.547.5705072.552.5755577.557.5806082.562.5Barbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadlift5x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x5356537.570407542.580458547.590509552.510055102.557.510560107.562.511065112.567.511570117.572.512075122.577.5125Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body fat15.00%Body fat15.00%Body fat15.00%Body Fat15.00%Body Fat15.00%Body Fat15.00%Body Fat15.00%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.http://stronglifts.com
* More info: http://stronglifts.com/5x5/http://stronglifts.com
Progress ChartsStrongLifts 5x5 Progress ChartsNote* 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 workDateBody-weightBody fatSquatBenchRowOh PressDeadliftkg%5x55x55x55x51x503/16/158015.00%20203022.54003/20/158015.00%27.522.532.522.55003/27/158014.50%35253527.56004/03/158014.50%42.53037.5307004/10/158114.20%5032.540358004/17/158114.20%57.537.542.537.58504/24/158113.70%65404537.59005/01/158213.70%72.54547.5459505/08/158213.30%8047.5505010005/15/158313.30%87.552.552.552.510505/22/158312.50%95555557.511005/29/158312.50%102.56057.56011506/05/158312.00%107.5656065120
&C&"Times New Roman,Standaard"&12&A&C&"Times New Roman,Standaard"&12Pagina &P
Progress Charts
Body-weightSquatDeadliftBenchOh PressBody fatDateWeight (kg/lbs)StrongLifts 5x5 Progress
AppsFree StrongLifts 5x5 Apps For iPhone and AndroidMy team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone and Android devicesThese apps will serve as your virtual coach, as if I was there training with you, helping you getting stronger and building muscle as quicklyas possible.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, etcThe 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.The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieveda high 4.5 star rating with thousands of people worldwide recommending this app.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:https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enNo excuses-MehdiSTRONGLIFTS 2007 and beyond. All Rights Reserved.http://stronglifts.com
&C&"Times New Roman,Standaard"&12&A&C&"Times New Roman,Standaard"&12Page &Phttps://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enhttp://stronglifts.com
