StrongL|fts SxS 8eg|nner Strength 1ra|n|ng rogram

More lnfo read SLrongLlfLs 3x3 SLrongLlfLs 3x3 lAC

Lnter our data 1/3/1983
SLarL daLe 4/18/2010
8ody faL 1730
8odywelghL 710 1370 112
(kg) (lb) (sL)
mo Lu Lh mo Lu Lh mo Lu
4/18/2010 4/20/2010 4/22/2010 4/23/2010 4/27/2010 4/29/2010 3/2/2010 3/4/2010
SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
kg 30 323 33 373 60 623 63 673
lb 110 116 121 127 132 138 143 149
8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
kg 43 23 473 273 30 30 323 323
lb 99 33 103 61 110 66 116 72
Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft
3xl 1x3 3xl 1x3 3xl 1x3 3xl 1x3
kg 30 33 60 63
lb 110 121 132 143
ushups u||ups ushups Ch|nups ushups u||ups ushups Ch|nups
3xl 3xl 3xl 3xl 3xl 3xl 3xl 3xl
kg
lb
keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges
3x12 3x30sec 3x12 3x30sec 3x12 3x30sec 3x12 3x30sec
kg 20 18 16 14
lb 44 40 33 31
Measure body fat us|ng a fat ca||per we|gh yourse|f every 2 weeks
8ody fat 8ody fat
173 143
8odywe|ght 8odywe|ght
710 760
now 1o Use 1h|s Spreadsheet
lnclude Lhe welghL of Lhe bar Clymplc b
use blgger lncremenLs lf Lhe workouLs a
never lower Lhe welghL lf you mlss reps
lf you mlss 3x3 Lry agaln Lhe nexL worko
ueload afLer 3 mlssed aLLempLs wlLh Lhe
Measure body faL (uslng a faL calllper)
Week1 Week2 Week3
Lh mo Lu Lh mo Lu Lh mo
3/6/2010 3/9/2010 3/11/2010 3/13/2010 3/16/2010 3/18/2010 3/20/2010 3/23/2010
SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
70 723 73 773 80 823 83 873
134 160 163 171 176 182 187 193
8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
33 33 373 373 60 40 623 423
121 77 127 83 132 88 138 94
Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft
3xl 1x3 3xl 1x3 3xl 1x3 3xl 1x3
70 73 80 83
134 163 176 187
ushups u||ups ushups Ch|nups ushups u||ups ushups Ch|nups
3xl 3xl 3xl 3xl 3xl 3xl 3xl 3xl
keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges
3x12 3x30sec 3x12 3x30sec 3x12 3x30sec 3x12 3x30sec
12 10 8 6
26 22 18 13
8ody fat
142
8odywe|ght
773
Week4 Week3
Lu Lh mo Lu Lh mo Lu Lh
3/23/2010 3/27/2010 3/30/2010 6/1/2010 6/3/2010 6/6/2010 6/8/2010 6/10/2010
SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
90 923 93 973 100 1023 103 1073
198 204 209 213 220 226 231 237
8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
63 43 673 473 70 30 723 323
143 99 149 103 134 110 160 116
Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft
3xl 1x3 3xl 1x3 3xl 1x3 3xl 1x3
90 93 100 103
198 209 220 231
ushups u||ups ushups Ch|nups ushups u||ups ushups Ch|nups
3xl 3xl 3xl 3xl 3xl 3xl 3xl 3xl
keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges
3x12 3x30sec 3x12 3x30sec 3x12 3x30sec 3x12 3x30sec
4 2
9 4
8ody Iat 8ody Iat
137 133
8odywe|ght 8odywe|ght
783 803
Week6 Week7 Week8
mo Lu Lh mo Lu Lh mo Lu
6/13/2010 6/13/2010 6/17/2010 6/20/2010 6/22/2010 6/24/2010 6/27/2010 6/29/2010
SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1 SUA1
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
110 1123 113 1173 120 1223 123 1273
243 248 234 239 263 270 276 281
8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press 8ench ress Cverhead press
3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3
73 33 773 373 80 60 823 623
163 121 171 127 176 132 182 138
Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft Inverted kow Dead||ft
3xl 1x3 3xl 1x3 3xl 1x3 4xl 1x3
110 113 120 123
243 234 263 276
ushups u||ups ushups Ch|nups ushups u||ups ushups Ch|nups
3xl 3xl 3xl 3xl 3xl 3xl 3xl 3xl
keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges
3x12 3x30sec 3x12 3x30sec 3x12 3x30sec 3x12 3x30sec
8ody Iat
123
8odywe|ght
830
Week9 Week10 Week11
Lh mo Lu Lh
7/1/2010 7/4/2010 7/6/2010 7/8/2010
SUA1 SUA1 SUA1 SUA1
3x3 3x3 3x3 3x3
130 1323 133 1373
287 292 298 303
8ench ress Cverhead press 8ench ress Cverhead press
3x3 3x3 3x3 3x3
83 63 873 673
187 143 193 149
Inverted kow Dead||ft Inverted kow Dead||ft
4xl 1x3 4xl 1x3
130 133
287 298
ushups u||ups ushups Ch|nups
3xl 3xl 3xl 3xl
keverse Crunch rone 8r|dges keverse Crunch rone 8r|dges
3x12 3x30sec 3x12 3x30sec
8ody Iat
120
8odywe|ght
830
StrongL|fts SxS doesnt stop here
keep dolng SLrongLlfLs 3x3 unLll you sLall/deload 23 Llmes on your SquaL ?oull
Week12
StrongLiIts 5x5 Progress with G
StrongL|fts SxS rogress w|th Graphs
now to use th|s
* LnLer Lhe LoLal welghL you llfLed (ln kg or lb) Lhe flrsL day you sLarLed Lhen enLer your sLrengLh sLaLs every lrlday (Lhe graph ploLs from Lhe flrsL lrlday noL your flrsL day) !usL enLer Lhe maxlmal welghL you llfLed LhaL week
* uonL leave empLy rows ln beLween or Lhe graphs wonL work
uaLe 8odywelghL 8ody faL SquaL ueadllfL 8ench Cverhead
dd/mm/yy kg 3x3 1x3 3x3 3x3
18/04/10 710 173 20 40 20 20
22/04/10 730 143 23 40 223 20
29/04/10 760 143 323 30 23 23
06/03/10 760 143 40 33 30 273
13/03/10 773 142 473 63 323 323
20/03/10 773 142 33 70 373 33
27/03/10 783 137 623 80 40 33
03/06/10 783 137 70 83 43 423
10/06/10 803 133 773 93 473 473
17/06/10 803 133 83 100 323 30
24/06/10 830 123 923 110 33 33
01/07/10 830 123 100 113 60 373
08/07/10 830 120 1073 123 623 623
@h|nk Long@erm
* 13 monLhs ls [usL Lhe sLarL lf Lhe above represenLs whaL you could achleve ln 12 weeks lmaglne whaL youd achleve
* 1hen Lhlnk were youll be 2 years from now lf you keep dolng Lhls ?ou would flx Lhls problem of bulldlng muscle/losl
* Alm hlgh wlLh your goals progress slowly buL gradually 1 faL loss/monLh ls 12 faL loss/year 2Lbs welghL galn/mo
0.0
20.0
40.0
60.0
80.0
100.0
120.0
140.0
4/22/2010 4/29/2010 5/6/2010 5/13/2010 5/20/2010 5/27/2010 6/3/2010 6/10/2010
W
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Date
StrongLifts 5x5 Progress
Pagina 1
StrongLiIts 5x5 Progress with G
Pagina 2
StrongLiIts 5x5 Progress with G

Body-weight
Squat
DeadIift
Bench
Overhead
Body fat
Pagina 3
Your Goals and How to Achieve T
our Goa|s and now to Ach|eve 1hem
Iat Loss
* CeL a faL calllper and measure your body faL every 2 weeks ShooL plcLures every 2 weeks fronL/back/slde from feeL Lo neck 1ake measuremenLs ar
* ?ou can Lrack your bodywelghL Loo buL remember Lo focus on body faL 8odywelghL can sLay Lhe same or even lncrease because of Lhe muscle galn
* 2 faL loss/monLh ls very doable lf you a) geL sLronger b) eaL plenLy of healLhy foods c) add cardlo 8emember cardlo ls useless wlLhouL sLrengLh Lral
* nuLrlLlon read nuLrlLlon on SLrongLlfLs 3x3 WhaL Should ?ou LaL?
* lor cardlo add 13mlns moderaLe lnLenslLy cardlo (6070 8M) dlrecLly posL sLrengLh Lralnlng wlLhouL any food ln beLween Add 1mln each workou
* no need Lo geL lower Lhan 1012 body faL (13 for females) AnyLhlng below lsnL worLh lL CeL sLronger eaL healLhler youll look good aL 1012 1
Je|ght Ga|n
* Welgh yourself every 2 weeks llke every lrlday mornlng ShooL plcLures fronL/back/slde from feeL Lo neck 1ake measuremenLs arms/chesL/walsL/leg
* Measure also body faL every 2 weeks so you can measure faL galn vs Muscle galns lf bodywelghL goes up and sLrengLh goes up buL body faL hardly
* lasLesL way Lo galn muscle ls by drlnklng 1 gallon mllk/day ?oull galn faL Loo LhaL way usually abouL 3 body faL Lhe 1sL monLh whlle galnlng 23lbs w
* Check how Lo galn welghL for sklnny guys
Strength Goa|s (1
st
ones)
* ?ou can achleve Lhese goals wlLhln 26 monLhs dolng SLrongLlfLs 3x3 whaLever happens Lverybody can do Lhls lncludlng women
* locus on Lhe SquaL uonL lose Loo much Llme wlLh Lhe ab exerclses or whaLever Lhe SquaL musL go up as fasL as posslble LhaL wlll help you achleve y
3x3 (kg) 3x3 (lb)
SquaL 71 137
ueadllfL 1063 236 (only 1x3 here)
8ench ress 3323 118
Cverhead ress 333 79
lnverLed 8ows 13 reps on seL 1 wlLh good Lechnlque Wear a rucksack fllled wlLh plaLes or xvesL or chalns when you goL LhaL a
ullups Chlnups 13 reps on seL 1 wlLh good Lechnlque Wear a rucksack fllled wlLh plaLes or xvesL or chalns when you goL LhaL a
ushups 13 reps on seL 1 wlLh good Lechnlque CeL a reslsLance band and do 3x10 when LhaL geLs easy Cr wear a rucksa
rone 8rldges 3x30sec
8everse Crunch 3x12
Strength Goa|s (2
nd
ones)
* ?ou may or may noL achleve Lhese goals dolng SLrongLlfLs 3x3 Some can geL even sLronger Lhan Lhe goals below on SLrongLlfLs 3x3 some have Lo sw
* WhaL you should care abouL alm hlgh wlLh your goals and keep dolng Lhe rouLlne unLll you sLall aL leasL 23x on SquaLs CeL as close as you can Lo Lh
* 8emember Lhe beneflL of a beglnner program ls LhaL you can add welghL each workouL lnLermedlaLe programs use weekly lncreases ?oull progress
3x3 (kg) 3x3 (lbs)
SquaL 923 204
ueadllfL 1278 283 (only 1x3 here)
8ench ress 639 141
Cverhead ress 497 110
3x3 (kg) 3x3 (lbs) use xvesL chalns or rucksack wlLh welghLs
lnverLed 8ows 10 23
ullups Chlnups 10 23
ushups 10 23 lor ushups you can also use a mlnl band Lhen monsLer mlnl Lhen l
rone 8rldges 3x30 sec on 1 leg When you can do LhaL move Lo prone brldges whlle movlng welghL from one slde Lo Lhe oLhe
8everse Crunch wlLhouL dumbbells as counLerwelghL wlLh hands behlnd head and good Lechnlque When you can do LhaL mo
!agina 1
Your Goals and How to Achieve T
!agina 2