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Stronglifts 5x5 KG
Stronglifts 5x5 KG
Stronglifts 5x5 KG
Progress Charts
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frid
* Don't leave empty rows in between or the graphs won't work
For more info on how this program works, go to http://stronglifts.com/5x5/
P.S. The StrongLifts 5x5 apps are even better than this spreadsheet as they keep track of your wie
You can download the apps for free for your iPhone or Android device by going here:
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
Pagina 2
enter your strength stats every Friday. Just enter the maximal weight you lifted that week.
s.com/5x5/
sheet as they keep track of your wieghts, tell you how much to lift each workout and how long to rest between set
device by going here:
80022?mt=8
Pagina 3
Pagina 4
Pagina 5
Pagina 6
01/01/2014
85
15.00%
dd/mm/yy
kg
mo
01/01/2014
Week1
we
03/01/2014
fr
05/01/2014
mo
08/01/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
20
22.5
25
27.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
20
20
22.5
22.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
30
40
32.5
45
Body-weight
Body fat
Week2
85
15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 20kg.
* If your gym doesn't have 1.25kg plates, get your own pair and take it to the gym.
* Don't use bigger increments than 2.5kg/workout or you'll miss reps and plateau early on
* Once you Deadlift 100kg, switch from 5kg to 2.5kg increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
VERSION
Week2
we
10/01/2014
fr
12/01/2014
mo
15/01/2014
Week3
we
17/01/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
30
32.5
35
37.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
25
25
27.5
27.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
35
50
37.5
55
plateau early on
rkout for longer progress
rkouts, deload 10%
g as you can
Body-weight
Body fat
85
15.00%
ek3
fr
19/01/2014
mo
22/01/2014
Week4
we
24/01/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
40
42.5
45
47.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
30
30
32.5
32.5
Barbell Row
3xF
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
40
60
42.5
65
fr
26/01/2014
Body-weight
Body fat
mo
29/01/2014
Week5
we
31/01/2014
fr
02/02/2014
mo
05/02/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
50
52.5
55
57.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
35
35
37.5
37.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
45
70
47.5
75
85
15.00%
Week6
Week6
we
07/02/2014
fr
09/02/2014
mo
12/02/2014
Week7
we
14/02/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
60
62.5
65
67.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
40
40
42.5
42.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
50
80
52.5
85
Body-weight
Body Fat
85
15.00%
ek7
fr
16/02/2014
mo
19/02/2014
Week8
we
21/02/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
70
72.5
75
77.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
45
45
47.5
47.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
55
90
57.5
95
fr
23/02/2014
Body-weight
Body Fat
mo
26/02/2014
Week9
we
28/02/2014
fr
02/03/2014
mo
05/03/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
80
82.5
85
87.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
50
50
52.5
52.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
60
100
62.5
102.5
85
15.00%
Week10
Week10
we
07/03/2014
fr
09/03/2014
mo
12/03/2014
Week11
we
14/03/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
90
92.5
95
97.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
55
55
57.5
57.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
65
105
67.5
107.5
Body-weight
Body Fat
85
15.00%
k11
fr
16/03/2014
mo
19/03/2014
Week12
we
21/03/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
100
102.5
105
107.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
60
60
62.5
62.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
70
110
65
112.5
Body-weight
Body Fat
fr
23/03/2014
85
15.00%
Squat
Bench
Oh Press
Deadlift
Barbell Row
Current Max
110
80
40
130
70
Reps
5
5
5
5
5
Est 5RM
110
80
40
130
70
mo
01/01/2014
Week1
we
03/01/2014
fr
05/01/2014
mo
08/01/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
55
57.5
60
62.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
40
20
42.5
22.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
35
65
37.5
70
Body-weight
Body fat
Week2
80
15.00%
Notes
* Include the weight of the bar, you lift it. Olympic bar weighs 20kg.
* If your gym doesn't have 1.25kg plates, get your own pair and take it to the gym.
* Don't use bigger increments than 2.5kg/workout or you'll miss reps and plateau early on
* Once you Deadlift 100kg, switch from 5kg to 2.5kg increments each workout for longer progress
* If you miss reps, repeat the weight next workout. Stil missing after 3 workouts, deload 10%
* StrongLifts 5x5 doesn't stop after 12 weeks. Keep adding weight as long as you can
* More info: http://stronglifts.com/5x5/
OGRAM VERSION
Start date
Body-weight
Body fat
01/01/2014
80
15.00%
dd/mm/yy
kg
Week2
we
10/01/2014
fr
12/01/2014
mo
15/01/2014
Week3
we
17/01/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
65
67.5
70
72.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
45
25
47.5
27.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
40
75
42.5
80
plateau early on
Body-weight
Body fat
80
15.00%
ek3
fr
19/01/2014
mo
22/01/2014
Week4
we
24/01/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
75
77.5
80
82.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
50
30
52.5
32.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
45
85
47.5
90
fr
26/01/2014
Body-weight
Body fat
mo
29/01/2014
Week5
we
31/01/2014
fr
02/02/2014
mo
05/02/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
85
87.5
90
92.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
55
35
57.5
37.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
50
95
52.5
100
80
15.00%
Week6
Week6
we
07/02/2014
fr
09/02/2014
mo
12/02/2014
Week7
we
14/02/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
95
97.5
100
102.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
60
40
62.5
42.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
55
102.5
57.5
105
Body-weight
Body Fat
80
15.00%
ek7
fr
16/02/2014
mo
19/02/2014
Week8
we
21/02/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
105
107.5
110
112.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
65
45
67.5
47.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
60
107.5
62.5
110
fr
23/02/2014
Body-weight
Body Fat
mo
26/02/2014
Week9
we
28/02/2014
fr
02/03/2014
mo
05/03/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
115
117.5
120
122.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
70
50
72.5
52.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
65
112.5
67.5
115
80
15.00%
Week10
Week10
we
07/03/2014
fr
09/03/2014
mo
12/03/2014
Week11
we
14/03/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
125
127.5
130
132.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
75
55
77.5
57.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
70
117.5
72.5
120
Body-weight
Body Fat
80
15.00%
k11
fr
16/03/2014
mo
19/03/2014
Week12
we
21/03/2014
Squat
5x5
Squat
5x5
Squat
5x5
Squat
5x5
135
137.5
140
142.5
Bench Press
5x5
Oh Press
5x5
Bench Press
5x5
Oh Press
5x5
80
60
82.5
62.5
Barbell Row
5x5
Deadlift
1x5
Barbell Row
5x5
Deadlift
1x5
75
122.5
77.5
125
Body-weight
Body Fat
fr
23/03/2014
80
15.00%
Progress Charts
Note
* Enter the total weight you lifted the first day you started, then enter your strength stats every Frid
* Don't leave empty rows in between or the graphs won't work
Date
Body-weight
kg
Body fat
%
Squat
5x5
Bench
5x5
01/01/14
01/05/14
01/12/14
01/19/14
01/26/14
02/02/14
02/09/14
02/16/14
02/23/14
03/02/14
03/09/14
03/16/14
03/23/14
85
80
80
80
81
81
81
82
82
83
83
83
83
15.00%
15.00%
14.50%
14.50%
14.20%
14.20%
13.70%
13.70%
13.30%
13.30%
12.50%
12.50%
12.00%
20
27.5
35
42.5
50
57.5
65
72.5
80
87.5
95
102.5
107.5
20
22.5
25
30
32.5
37.5
40
45
47.5
52.5
55
60
65
Pagina 43
Progress Charts
Pagina 44
Progress Charts
r strength stats every Friday. Just enter the maximal weight you lifted that week.
Row
5x5
Oh Press
5x5
Deadlift
1x5
120
22.5
22.5
27.5
30
35
37.5
37.5
45
50
52.5
57.5
60
65
40
50
60
70
80
85
90
95
100
105
110
115
120
100
Weight (kg/lbs)
30
32.5
35
37.5
40
42.5
45
47.5
50
52.5
55
57.5
60
80
60
40
20
01/03/14
01/07/14
01/01/14
01/05/14
0
Pagina 45
Progress Charts
Pagina 46
01/03/14
01/07/14
01/01/14
01/05/14
0
Progress Charts
100
80
60
40
20
01/03/14
01/07/14
01/11/14
01/15/14
01/19/14
01/23/14
01/27/14
01/31/14
02/04/14
02/08/14
02/12/14
02/16/14
01/01/14
01/05/14
01/09/14
01/13/14
01/17/14
01/21/14
01/25/14
01/29/14
02/02/14
02/06/14
02/10/14
02/14/14
0
Date
Pagina 47
01/03/14
01/07/14
01/11/14
01/15/14
01/19/14
01/23/14
01/27/14
01/31/14
02/04/14
02/08/14
02/12/14
02/16/14
01/01/14
01/05/14
01/09/14
01/13/14
01/17/14
01/21/14
01/25/14
01/29/14
02/02/14
02/06/14
02/10/14
02/14/14
0
Progress Charts
Pagina 48
Date
Progress Charts
60
50
40
30
20
10
4/14
02/08/14
02/12/14
02/16/14
02/20/14
02/24/14
02/28/14
03/04/14
03/08/14
03/12/14
03/16/14
03/20/14
02/06/14
02/10/14
02/14/14
02/18/14
02/22/14
02/26/14
03/02/14
03/06/14
03/10/14
03/14/14
03/18/14
03/22/14
Date
Pagina 49
4/14
02/08/14
02/12/14
02/16/14
02/20/14
02/24/14
02/28/14
03/04/14
03/08/14
03/12/14
03/16/14
03/20/14
02/06/14
02/10/14
02/14/14
02/18/14
02/22/14
02/26/14
03/02/14
03/06/14
03/10/14
03/14/14
03/18/14
03/22/14
Date
Progress Charts
Pagina 50
Progress Charts
70
60
50
40
Body-weight
Squat
Deadlift
Bench
30
Oh Press
Body fat
20
10
03/16/14
03/20/14
14/14
03/18/14
03/22/14
Pagina 51
03/16/14
03/20/14
14/14
03/18/14
03/22/14
Progress Charts
Pagina 52
Apps
My team has created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts on your iPhone a
These apps will serve as your virtual coach, as if I was there training with you, helping you gettin
Here's just some of the features of the StrongLfits 5x5 apps for iPhone and Android:
* Track how many reps and sets you did with a simple tap so you never forget it again
* Timer shows how long you've rested, and how long you should to get your next set
* Automatically increase weight by 2.5kg/5lb each workout (customize in settings)
* Auto-alternate workouts A/B so you know which exercise to do each workout
* Automatically repeat the weight if you fail to get five reps on every set
* Automatically deload if you fail three sets in a row on an exercise
* And a lot more like kg/lb version, notes, calendar, history, etc
The best part: the StrongLifts 5x5 app has a simple, easy and clean user interface. It's also free to
The StrongLifts 5x5 app is such a powerful tool to get stronger, it has achieved a high 4.5 star rati
Apple even featured our app in their commercial Strength which aired during the Stanley Cup, Ji
Download the apps for free here:
https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8
https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en
No excuses
-Mehdi
Page 53
Apps
nd Android
ining with you, helping you getting stronger and building muscle as quickly as possible.
an user interface. It's also free to download, and free of any annoying ads. So you can forget about pen & paper.
has achieved a high 4.5 star rating with thousands of people worldwide recommending this app.
aired during the Stanley Cup, Jimmy Fallon, NBA finals, World Cup, and so on.
Page 54
Apps
Page 55