Stronglifts - Round 1.xls
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

 
View only
 
 
Still loading...
ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAGAHAIAJAKALAMANAOAPAQARASATAU
1
2
StrongLifts 5x5 for Beginners – POUND VERSION
3
4
5
Start date20/03/2017dd/mm/yy
Completed Workouts
6
Body-weight
152lb
Pending Workouts
7
Body fat27.00%
8
9
10
Week1Week2Week3Week4Week5Week6Week7Week8Week9Week10Week11Week12
11
mowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefr
12
20/03/201722/03/201724/03/201727/03/201729/03/201731/03/201703/04/201705/04/201707/04/201710/04/201712/04/201714/04/201717/04/201719/04/201721/04/201724/04/201726/04/201728/04/201701/05/201703/05/201705/05/201708/05/201710/05/201712/05/201715/05/201717/05/201719/05/201722/05/201724/05/201726/05/201729/05/201731/05/201702/06/201705/06/201707/06/201709/06/2017
13
14
SquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquat
15
5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x5
16
17
70758085859095100105110115120125130135140145150155160165170175180185190195200205210215220225230235240
18
19
20
21
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 Press
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 Press
Bench Press
OH Press
Bench Press
OH Press
Bench Press
OH Press
Bench Press
OH Press
22
5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x5
23
24
454555456550705575608065857090759580100851059011095115100120105125110130115135120140125
25
26
27
28
Barbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell RowDeadlift
29
5x51x55x51x55x51x55x51x53xF1x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x5
30
31
4585559565105701157512580135851459015595165100175105185110195115205120215125220130225135230140235
32
33
34
35
36
Body-weight
152
Body-weight
152
Body-weight
152
Body-weight
152
Body-weight
152
Body-weight
152
Body-weight
152
37
Body fat27.00%Body fat27.00%Body fat27.00%Body Fat27.00%Body Fat27.00%Body Fat27.00%Body Fat27.00%
38
39
40
41
Notes
42
* Include the weight of the bar, you lift it. Olympic bar weighs 45lb
43
* If your gym doesn't have 2.5lb plates, get your own pair and take it to the gym.
44
* Don't use bigger increments than 5lb/workout or you'll miss reps and plateau early on
45
* Once you Deadlift 220lb, switch from 10lb to 5lb increments each workout for longer progress
46
* If you miss reps, repeat the weight next workout. Still missing after 3 workouts, deload 10%
47
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
48
* More info: http://stronglifts.com/5x5/
49
50
51
52
53
54
55
STRONGLIFTS © 2007 and beyond. All Rights Reserved.
56
http://stronglifts.com
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...
 
 
 
StrongLifts 5x5 for Beginner
Starting Strength
READ THIS FIRST
StrongLifts 5x5 for Experienced
Progress Charts
Apps