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 * 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.
description
strong lifts excel calculator
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: 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 4
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 – POUND VERSION
Start date 29/06/2014 dd/mm/yyBody-weight 185 lbBody fat 15.00%
Week1 Week2mo we fr mo we
29/06/2014 01/07/2014 03/07/2014 06/07/2014 08/07/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
165 170 175 180 185
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
125 65 130 70 135
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
95 165 100 175 105
Body-weight 185Body 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
Week2 Week3 Week4fr mo we fr mo
10/07/2014 13/07/2014 15/07/2014 17/07/2014 20/07/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
190 195 200 205 210
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
75 140 80 145 85
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 3xF 1x5
185 110 195 115 205
Body-weight 185Body 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
Week4 Week5we fr mo we fr
22/07/2014 24/07/2014 27/07/2014 29/07/2014 31/07/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
215 220 225 230 235
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
150 90 155 95 160
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
120 215 125 225 130
Body-weight 185Body fat 15.00%
Week6 Week7mo we fr mo we
03/08/2014 05/08/2014 07/08/2014 10/08/2014 12/08/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
240 245 250 255 260
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
100 165 105 170 110
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
235 135 245 140 255
Body-weight 185Body Fat 15.00%
Week7 Week8 Week9fr mo we fr mo
14/08/2014 17/08/2014 19/08/2014 21/08/2014 24/08/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
265 270 275 280 285
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
175 115 180 120 185
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
145 265 150 275 155
Body-weight 185Body Fat 15.00%
Week9 Week10we fr mo we fr
26/08/2014 28/08/2014 31/08/2014 02/09/2014 04/09/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
290 295 300 305 310
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
125 190 130 195 135
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
285 160 295 165 300
Body-weightBody Fat
Week11 Week12mo we fr mo we
07/09/2014 09/09/2014 11/09/2014 14/09/2014 16/09/2014
Squat Squat Squat Squat Squat5x5 5x5 5x5 5x5 5x5
315 320 325 330 335
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
200 140 205 145 210
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
170 305 175 310 180
185 Body-weight15.00% Body Fat
Week12fr
18/09/2014
Squat5x5
340
Oh Press5x5
150
Deadlift1x5
315
18515.00%
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 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
110 115 120 125 130
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
85 55 90 60 95
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
75 135 80 145 85
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 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
135 140 145 150 155
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
65 100 70 105 75
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
155 90 165 95 175
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
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
160 165 170 175 180
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
110 80 115 85 120
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
100 185 105 195 110
Body-weight 175Body 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
185 190 195 200 205
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
90 125 95 130 100
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
205 115 215 120 225
Body-weight 175Body 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
210 215 220 225 230
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
135 105 140 110 145
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
125 230 130 235 135
Body-weight 175Body 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
235 240 245 250 255
Oh Press Bench Press Oh Press Bench Press Oh Press5x5 5x5 5x5 5x5 5x5
115 150 120 155 125
Deadlift Barbell Row Deadlift Barbell Row Deadlift1x5 5x5 1x5 5x5 1x5
240 140 245 145 250
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
260 265 270 275 280
Bench Press Oh Press Bench Press Oh Press Bench Press5x5 5x5 5x5 5x5 5x5
160 130 165 135 170
Barbell Row Deadlift Barbell Row Deadlift Barbell Row5x5 1x5 5x5 1x5 5x5
150 255 155 260 160
175 Body-weight15.00% Body Fat
Week12fr
23/03/2014
Squat5x5
285
Oh Press5x5
140
Deadlift1x5
265
17515.00%
Progress Charts
Pagina 24
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 Rowlb % 5x5 5x5 5x5
06/29/14 185 15.00% 165 125 9507/03/14 175 15.00% 180 70 10007/10/14 175 14.50% 195 75 10507/17/14 175 14.50% 210 85 11007/24/14 175 14.20% 225 90 11507/31/14 175 14.20% 240 100 12008/07/14 175 13.70% 255 105 12508/14/14 175 13.70% 270 115 13008/21/14 175 13.30% 285 120 13508/28/14 175 13.30% 300 130 14009/04/14 175 12.50% 315 135 14509/11/14 175 12.50% 330 145 15009/18/14 175 12.00% 220 130 155
Progress Charts
Pagina 25
Progress Charts
Pagina 26
* 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
65 165135 175140 185150 195155 205165 215170 225180 235185 245195 255200 265210 275135 285
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Apps
Page 32
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
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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 34
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.
