Stronglifts 5x5 Lb
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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 haven't lifted f * I've prefilled the Starting – you only need to go to the gym, lift the weight StrongLifts 5x5 for Experienced Lifters * This sheet is for people who are already lifting and who want to start Stro * Enter your current max weight and the sheet will tell you how heavy you * Your current max must be weighs you've actually lifted and lifted recently * If the starting weights seem too light, look where you'll be in 12 weeks – * The temptation is to start heavier. But you risk getting sore legs, missing * So don't rush things like the hare by trying to hit Prs in month one alread Progress Charts * Enter the total weight you lifted the first day you started, then enter your * 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 g 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 th https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt= https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en STRONGLIFTS © 2007 and beyond. All Rights Reserved.
description
Big 3 lifting
Transcript of Stronglifts 5x5 Lb
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.
READ THIS FIRST
Pagina 3
* 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:
For more info on how this program works, go to http://stronglifts.com/5x5/
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=8
READ THIS FIRST
Pagina 4
READ THIS FIRST
Pagina 5
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 6
StrongLifts 5x5 for Beginners – POUND VERSION
Start date 04/09/15 mm/dd/yyBody-weight 235 lbBody fat 31.00%
Week1 Week2 Week3 Week4 Week5mo we fr mo we fr mo we fr mo we fr mo we
04/09/15 04/11/15 04/13/15 04/16/15 04/18/15 04/20/15 04/23/15 04/25/15 04/27/15 04/30/15 05/02/15 05/04/15 05/07/15 05/09/15
Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5
45 50 55 60 65 70 75 80 85 90 95 100 105 110
Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5
45 45 50 50 55 55 60 60 65 65 70 70 75 75
Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 3xF 1x5 5x5 1x5 5x5 1x5
65 95 70 105 75 115 80 125 85 135 90 145 95 155
Body-weight 235 Body-weight 235 Body-weight 235Body fat 31.00% Body fat 31.00% Body fat 31.00%
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 early on* Once you Deadlift 220lb, switch from 10lb to 5lb 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
Week5 Week6fr mo we fr
05/11/15 05/14/15 05/16/15 05/18/15
Squat Squat Squat Squat5x5 5x5 5x5 5x5
115 120 125 130
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
80 80 85 85
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
100 165 105 175
Body-weightBody Fat
Week7 Week8 Week9 Week10 Week11mo we fr mo we fr mo we fr mo we fr mo we
05/21/15 05/23/15 05/25/15 05/28/15 05/30/15 06/01/15 06/04/15 06/06/15 06/08/15 06/11/15 06/13/15 06/15/15 06/18/15 06/20/15
Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5
135 140 145 150 155 160 165 170 175 180 185 190 195 200
Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5 5x5
90 90 95 95 100 100 105 105 110 110 115 115 120 120
Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5 5x5 1x5
110 185 115 195 120 205 125 215 130 225 135 230 140 235
235 Body-weight 235 Body-weight 23531.00% Body Fat 31.00% Body Fat 31.00%
Week11 Week12fr mo we fr
06/22/15 06/25/15 06/27/15 06/29/15
Squat Squat Squat Squat5x5 5x5 5x5 5x5
205 210 215 220
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
125 125 130 130
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
145 240 150 245
Body-weight 235Body Fat 31.00%
StrongLifts 5x5 for Experienced Lifters – POUND VERSION
Current Max Reps Est 5RMSquat 220 5 220Bench 175 5 175Oh Press 115 5 115Deadlift 275 5 275Barbell Row 155 5 155
Week1 Week2mo we fr mo
01/01/2014 03/01/2014 05/01/2014 08/01/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
110 115 120 125
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
85 55 90 60
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
75 135 80 145
Body-weight 175Body 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 early on
* Once you Deadlift 220lb, switch from 10lb to 5lb 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 Experienced Lifters – POUND VERSION
Start date 01/01/2014 dd/mm/yyBody-weight 175 lbBody fat 15.00%
Week2 Week3we fr mo we
10/01/2014 12/01/2014 15/01/2014 17/01/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
130 135 140 145
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
95 65 100 70
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
85 155 90 165
Body-weight 175Body fat 15.00%
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on
* Once you Deadlift 220lb, switch from 10lb to 5lb 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
Week3 Week4fr mo we fr
19/01/2014 22/01/2014 24/01/2014 26/01/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
150 155 160 165
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
105 75 110 80
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
95 175 100 185
Body-weightBody fat
Week5 Week6mo we fr mo
29/01/2014 31/01/2014 02/02/2014 05/02/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
170 175 180 185
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
115 85 120 90
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
105 195 110 205
17515.00%
Week6 Week7we fr mo we
07/02/2014 09/02/2014 12/02/2014 14/02/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
190 195 200 205
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
125 95 130 100
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
115 215 120 225
Body-weight 175Body Fat 15.00%
Week7 Week8fr mo we fr
16/02/2014 19/02/2014 21/02/2014 23/02/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
210 215 220 225
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
135 105 140 110
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
125 230 130 235
Body-weightBody Fat
Week9 Week10mo we fr mo
26/02/2014 28/02/2014 02/03/2014 05/03/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
230 235 240 245
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
145 115 150 120
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
135 240 140 245
17515.00%
Week10 Week11we fr mo we
07/03/2014 09/03/2014 12/03/2014 14/03/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
250 255 260 265
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
155 125 160 130
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
145 250 150 255
Body-weight 175Body Fat 15.00%
Week11 Week12fr mo we fr
16/03/2014 19/03/2014 21/03/2014 23/03/2014
Squat Squat Squat Squat5x5 5x5 5x5 5x5
270 275 280 285
Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5
165 135 170 140
Barbell Row Deadlift Barbell Row Deadlift5x5 1x5 5x5 1x5
155 260 160 265
Body-weight 175Body Fat 15.00%
Progress Charts
Pagina 29
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 Benchlb % 5x5 5x5
04/09/15 235 31.00% 45 4504/13/15 175 15.00% 60 5004/20/15 175 14.50% 75 5504/27/15 175 14.50% 90 6505/04/15 175 14.20% 105 7005/11/15 175 14.20% 120 8005/18/15 175 13.70% 135 8505/25/15 175 13.70% 150 9506/01/15 175 13.30% 165 10006/08/15 175 13.30% 180 11006/15/15 175 12.50% 195 11506/22/15 175 12.50% 210 12506/29/15 175 12.00% 220 130
Progress Charts
Pagina 30
Progress Charts
Pagina 31
* 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.
Row Oh Press Deadlift5x5 5x5 1x5
65 45 9570 55 10575 60 11580 70 12585 75 13590 85 14595 90 155
100 100 165105 105 175110 115 185115 120 195120 130 205125 135 215
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Pagina 33
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igh
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g/lb
s)
Progress Charts
Pagina 34
04/09/1504/11/15
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igh
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Progress Charts
Pagina 35
04/09/1504/11/15
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igh
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Pagina 36
04/09/1504/11/15
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Pagina 37
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igh
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Pagina 38
04/09/1504/11/15
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igh
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Apps
Page 39
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 40
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
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
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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.
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.
