stronglifts-5x5-kg - Google Drive


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2	StrongLifts 5x5 for Beginners – KILOGRAM VERSION
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5	Start date	01/01/2014	11/11/2015
6	Body-weight	85	kg
7	Body fat	15.00%
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10	Week1			Week2			Week3			Week4			Week5			Week6			Week7			Week8			Week9			Week10			Week11			Week12
11	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr
12	01/01/2014	03/01/2014	05/01/2014	08/01/2014	10/01/2014	12/01/2014	15/01/2014	17/01/2014	19/01/2014	22/01/2014	24/01/2014	26/01/2014	29/01/2014	31/01/2014	02/02/2014	05/02/2014	07/02/2014	09/02/2014	12/02/2014	14/02/2014	16/02/2014	19/02/2014	21/02/2014	23/02/2014	26/02/2014	28/02/2014	02/03/2014	05/03/2014	07/03/2014	09/03/2014	12/03/2014	14/03/2014	16/03/2014	19/03/2014	21/03/2014	23/03/2014
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14	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat
15	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5
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17	90	92.5	95	97.5	100	102.5	105	107.5	110	112.5	115	117.5	120	122.5	125	127.5	130	132.5	135	137.5	140	142.5	145	147.5	150	152.5	155	157.5	160	162.5	165	167.5	170	172.5	175	177.5
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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	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5
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24	70	30	72.5	32.5	75	35	77.5	37.5	80	40	82.5	42.5	85	45	87.5	47.5	90	50	92.5	52.5	95	55	97.5	57.5	100	60	102.5	62.5	105	65	107.5	67.5	110	70	112.5	72.5
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28	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift
29	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	3xF	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5
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31	40	40	50	45	35	50	37.5	55	40	60	42.5	65	45	70	47.5	75	50	80	52.5	85	55	90	57.5	95	60	100	62.5	102.5	65	105	67.5	107.5	70	110	65	112.5
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33	Leg curl	Leg Extension
34	15x5	8x5
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36	75	125				Body-weight	85					Body-weight	85					Body-weight	85					Body-weight	85					Body-weight	85				Body-weight	85
37						Body fat	15.00%					Body fat	15.00%					Body Fat	15.00%					Body Fat	15.00%					Body Fat	15.00%				Body Fat	15.00%
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45	Body-weight	85
46	Body fat	15.00%
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55	STRONGLIFTS © 2007 and beyond. All Rights Reserved.
56	http://stronglifts.com


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2	StrongLifts 5x5 for Experienced Lifters – KILOGRAM VERSION
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5		Current Max	Reps	Est 5RM
6	Squat	125	5	125		Start date	01/01/2014	dd/mm/yy
7	Bench	90	5	90		Body-weight	80	kg
8	Oh Press	40	5	40		Body fat	15.00%
9	Deadlift	130	5	130
10	Barbell Row	70	5	70
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13	Week1			Week2			Week3			Week4			Week5			Week6			Week7			Week8			Week9			Week10			Week11			Week12
14	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr	mo	we	fr
15	01/01/2014	03/01/2014	05/01/2014	08/01/2014	10/01/2014	12/01/2014	15/01/2014	17/01/2014	19/01/2014	22/01/2014	24/01/2014	26/01/2014	29/01/2014	31/01/2014	02/02/2014	05/02/2014	07/02/2014	09/02/2014	12/02/2014	14/02/2014	16/02/2014	19/02/2014	21/02/2014	23/02/2014	26/02/2014	28/02/2014	02/03/2014	05/03/2014	07/03/2014	09/03/2014	12/03/2014	14/03/2014	16/03/2014	19/03/2014	21/03/2014	23/03/2014
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17	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat	Squat
18	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5
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20	62.5	65	67.5	70	72.5	75	77.5	80	82.5	85	87.5	90	92.5	95	97.5	100	102.5	105	107.5	110	112.5	115	117.5	120	122.5	125	127.5	130	132.5	135	137.5	140	142.5	145	147.5	150
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24	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
25	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5	5x5
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27	45	20	47.5	22.5	50	25	52.5	27.5	55	30	57.5	32.5	60	35	62.5	37.5	65	40	67.5	42.5	70	45	72.5	47.5	75	50	77.5	52.5	80	55	82.5	57.5	85	60	87.5	62.5
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31	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift	Barbell Row	Deadlift
32	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5	5x5	1x5
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34	35	65	37.5	70	40	75	42.5	80	45	85	47.5	90	50	95	52.5	100	55	102.5	57.5	105	60	107.5	62.5	110	65	112.5	67.5	115	70	117.5	72.5	120	75	122.5	77.5	125
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39	Body-weight	80				Body-weight	80					Body-weight	80					Body-weight	80					Body-weight	80					Body-weight	80				Body-weight	80
40	Body fat	15.00%				Body fat	15.00%					Body fat	15.00%					Body Fat	15.00%					Body Fat	15.00%					Body Fat	15.00%				Body Fat	15.00%
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44	Notes
45	* Include the weight of the bar, you lift it. Olympic bar weighs 20kg.
46	* If your gym doesn't have 1.25kg plates, get your own pair and take it to the gym.
47	* Don't use bigger increments than 2.5kg/workout or you'll miss reps and plateau early on
48	* Once you Deadlift 100kg, switch from 5kg to 2.5kg increments each workout for longer progress
49	* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
50	* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
51	* More info: http://stronglifts.com/5x5/
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57	STRONGLIFTS © 2007 and beyond. All Rights Reserved.
58	http://stronglifts.com


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2	StrongLifts 5x5 Progress Charts
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5	Note
6	* 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.
7	* Don't leave empty rows in between or the graphs won't work
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12	Date	Body-weight	Body fat	Squat	Bench	Row	Oh Press	Deadlift
13		kg	%	5x5	5x5	5x5	5x5	1x5
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15	01/01/14	85	15.00%	90	70	40	72.5	40
16	01/05/14	80	15.00%	97.5	32.5	42.5	72.5	50
17	01/12/14	80	14.50%	105	35	45	77.5	60
18	01/19/14	80	14.50%	112.5	40	47.5	80	70
19	01/26/14	81	14.20%	120	42.5	50	85	80
20	02/02/14	81	14.20%	127.5	47.5	52.5	87.5	85
21	02/09/14	81	13.70%	135	50	55	87.5	90
22	02/16/14	82	13.70%	142.5	55	57.5	95	95
23	02/23/14	82	13.30%	150	57.5	60	100	100
24	03/02/14	83	13.30%	157.5	62.5	62.5	102.5	105
25	03/09/14	83	12.50%	165	65	65	107.5	110
26	03/16/14	83	12.50%	172.5	70	67.5	110	115
27	03/23/14	83	12.00%	107.5	65	70	65	120
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2		Free StrongLifts 5x5 Apps For iPhone and Android
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5		My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone and Android devices
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7		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.
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9		Here's just some of the features of the StrongLfits 5x5 apps for iPhone and Android:
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11		* Track how many reps and sets you did with a simple tap so you never forget it again
12		* Timer shows how long you've rested, and how long you should to get your next set
13		* Automatically increase weight by 2.5kg/5lb each workout (customize in settings)
14		* Auto-alternate workouts A/B so you know which exercise to do each workout
15		* Automatically repeat the weight if you fail to get five reps on every set
16		* Automatically deload if you fail three sets in a row on an exercise
17		* And a lot more like kg/lb version, notes, calendar, history, etc
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19		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.
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21		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.
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23		Apple even featured our app in their commercial “Strength” which aired during the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.
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25		Download the apps for free here:
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27		https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
28		https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
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33		No excuses
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35		-Mehdi
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41		STRONGLIFTS © 2007 and beyond. All Rights Reserved.
42		http://stronglifts.com