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8 | Start: | This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page, | ||||||
9 | then go to the Program sheet to get started. | |||||||
10 | ||||||||
11 | ||||||||
12 | Step 1: | Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in | ||||||
13 | kilograms or 2 if you're working in pounds. | |||||||
14 | ||||||||
15 | Units | 1 | (1 = kg, 2 = lb) | Kilograms | ||||
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17 | ||||||||
18 | Step 2: | Enter your starting date, body weight, and body fat percentage. If you don’t have a way | ||||||
19 | to measure body fat, it's OK to start the program without it, but you should get yourself a | |||||||
20 | body fat caliper. | |||||||
21 | ||||||||
22 | Date | 23-Jan-2014 | ||||||
23 | Weight | 75.0 | ||||||
24 | BF % | 10.0% | ||||||
25 | ||||||||
26 | ||||||||
27 | Step 3: | If you are a new lifter, you're finished. Go to the Program worksheet and begin your | ||||||
28 | training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight | |||||||
29 | column below, and the number of reps for which you lifted those weights in the Reps | |||||||
30 | column. | |||||||
31 | ||||||||
32 | Weight | Reps | 5RM | Starting Weight | ||||
33 | Squat | 100 | 5 | 100 | 50 | |||
34 | Bench | 100 | 1 | 89 | 45 | |||
35 | Press | 100 | 1 | 89 | 45 | « | ||
36 | Row | 100 | 1 | 89 | 45 | |||
37 | Deadlift | 100 | 1 | 89 | 45 | |||
38 | ||||||||
39 | NOTE: | Based on the starred lift(s) above, you may be too strong for StrongLifts 5x5. | ||||||
40 | Please start with StrongLifts 3x5 instead of StrongLifts 5x5 (read page 48 inside the 5x5 report). | |||||||
41 | So if your Bench Press is starred but not your Squat, start with 5x5 on Squat but 3x5 on Bench Press. | |||||||
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44 | STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved. | |||||||
45 | http://stronglifts.com/ |