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stronglifts-5x5

stronglifts-5x5

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Published by Nathan Fisk

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Published by: Nathan Fisk on Jan 28, 2011
Copyright:Attribution Non-commercial

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03/03/2013

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StrongLifts 5x5: Beginner Strength Tr
More info, read:
Enter Your data
dd/mm/yyyyStart date22/10/2010Body fat15.00%Body-weight75.0165.311.8(kg)(lb)(st)Week1mowefrmo22/10/201024/10/201026/10/201029/10/2010
SQUATSQUATSQUATSQUAT
5x55x55x55x5kg2022.52527.5lb44505561
Bench PressOverhead pressBench PressOverhead press
5x55x55x55x5kg202022.522.5lb44445050
Inverted RowDeadliftInverted RowDeadlift
3xF1x53xF1x5kg4045lb8899
Push-upsPull-upsPush-upsChin-ups
3xF3xF3xF3xFkglb
Reverse CrunchProne BridgesReverse CrunchProne Bridges
3x123x30sec3x123x30seckg2018lb4440StrongLifts 5x5StrongLifts 5x5 FAQ
 
Measure body fat using a fat caliper & weigh yourself every 2 weeksBody fat
15.0%
Body-weight
75.0
 
ining Program
How To Use This Spreadsheet
Include the weight of the bar. OlympicUse bigger increments if the workoutsNever lower the weight if you miss repsIf you miss 5x5, try again the next workDeload after 3 missed attempts with thMeasure body fat (using a fat calliper)Week2Week3wefrmowe31/10/201002/11/201005/11/201007/11/2010
SQUATSQUATSQUATSQUAT
5x55x55x55x53032.53537.566727783
Bench PressOverhead pressBench PressOverhead press
5x55x55x55x5252527.527.555556161
Inverted RowDeadliftInverted RowDeadlift
3xF1x53xF1x55055110121
Push-upsPull-upsPush-upsChin-ups
3xF3xF3xF3xF
Reverse CrunchProne BridgesReverse CrunchProne Bridges
3x123x30sec3x123x30sec16143531

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