StrongLifts 5x5 Advanced – Bench Press Version

9 Week Strength Training Program for Intermediates
This version emphasis the Bench Press

Rounded to:

5

More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/

Squat
Bench Press
Power Clean
Deadlift
Overhead Press
Weighed Dips
Weighted Pull-ups
Turkish Getups

Day
Monday

Wednesday

Test Weight
315
225
205
365
185
45
45
45

Reps Achieved (<12)
5
5
5
5
5
5
5
5

1RM
355
255
230
410
210
50
50
50

5RM
315
225
205
365
185
45
45
45

Reps
5
5
5
5
5

Wk 1
230
230
230
230
230

Volume Phase
Wk 2
Wk 3
260
290
260
290
260
290
260
290
260
290

Bench Press

5
5
5
5
5

135
150
160
170
180

155
170
180
195
205

170
185
200
210
225

Power Clean

5
5
5
5
5

125
135
145
155
165

140
150
165
175
185

155
170
180
195
205

Weighted Dips

5
5
5

10
25
35

15
25
40

15
30
45

Squat

5
5
5
5
5

205
205
205
205
205

230
230
230
230
230

250
250
250
250
250

Overhead Press

5
5

135
135

155
155

170
170

Exercise
Squat

5x5RM
290
210
190
340
170
x
x
x

Friday 5 5 5 135 135 135 155 155 155 170 170 170 Deadlift 5 5 5 5 5 270 270 270 270 270 305 305 305 305 305 340 340 340 340 340 Weighed Pull-ups 5 5 5 10 25 35 15 25 40 15 30 45 Squat 5 5 5 5 5 190 205 220 235 250 215 235 250 270 285 240 260 275 295 315 Bench Press 5 5 5 5 5 170 170 170 170 170 190 190 190 190 190 210 210 210 210 210 Power Clean 5 5 5 5 5 150 150 150 150 150 170 170 170 170 170 190 190 190 190 190 Turkish Get-ups 5 5 5 10 25 35 15 25 40 15 30 45 .

New 1RM 370 265 240 430 220 x x x 3RM 350 250 225 405 210 x x x 3x3RM 335 240 215 385 200 x x x Wk 4 305 305 305 305 305 Reps 3 3 3 Deload Wk 5 305 305 305 Wk 6 315 315 315 180 195 205 220 235 3 3 3 190 210 235 190 215 240 195 220 245 200 225 250 205 230 255 165 175 190 200 215 3 3 3 170 195 215 175 200 220 175 200 220 180 205 225 185 205 230 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 3 3 180 180 185 185 195 195 200 200 205 205 Phase Intensity Phase Wk 7 Wk 8 325 335 325 335 325 335 Wk 9 345 345 345 260 260 260 260 260 180 180 .

180 180 180 3 180 185 195 200 205 355 355 355 355 355 3 3 3 355 355 355 365 365 365 375 375 375 385 385 385 395 395 395 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 250 270 290 310 330 3 3 3 265 295 330 270 300 335 275 310 345 280 315 350 290 325 360 220 220 220 220 220 3 3 3 220 220 220 225 225 225 235 235 235 240 240 240 245 245 245 200 200 200 200 200 3 3 3 200 200 200 210 210 210 215 215 215 225 225 225 230 230 230 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 .

StrongLifts 5x5 Advanced .Overhead Press Version 9 Week Strength Training Program for Intermediates This version emphasis the Overhead Press Rounded to: 5 More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/ Squat Overhead Press Power Clean Deadlift Bench Press Weighed Dips Weighted Pull-ups Turkish Getups Day Monday Wednesday Test Weight 315 185 205 365 225 45 45 45 Reps Achieved (<12) 5 5 5 5 5 5 5 5 1RM 355 210 230 410 255 50 50 50 5RM 315 185 205 365 225 45 45 45 Reps 5 5 5 5 5 Wk 1 230 230 230 230 230 Volume Phase Wk 2 Wk 3 260 290 260 290 260 290 260 290 260 290 Overhead Press 5 5 5 5 5 115 125 130 140 150 130 140 150 160 170 140 150 165 175 185 Power Clean 5 5 5 5 5 125 135 145 155 165 140 150 165 175 185 155 170 180 195 205 Weighted Dips 5 5 5 10 25 35 15 25 40 15 30 45 Squat 5 5 5 5 5 205 205 205 205 205 230 230 230 230 230 250 250 250 250 250 Bench Press 5 5 170 170 190 190 210 210 Exercise Squat 5x5RM 290 170 190 340 210 x x x .

Friday 5 5 5 170 170 170 190 190 190 210 210 210 Deadlift 5 5 5 5 5 270 270 270 270 270 305 305 305 305 305 340 340 340 340 340 Weighed Pull-ups 5 5 5 10 25 35 15 25 40 15 30 45 Squat 5 5 5 5 5 190 205 220 235 250 215 235 250 270 285 240 260 275 295 315 Overhead Press 5 5 5 5 5 135 135 135 135 135 155 155 155 155 155 170 170 170 170 170 Power Clean 5 5 5 5 5 150 150 150 150 150 170 170 170 170 170 190 190 190 190 190 Turkish Get-ups 5 5 5 10 25 35 15 25 40 15 30 45 .

New 1RM 370 220 240 430 265 x x x 3RM 350 210 225 405 250 x x x 3x3RM 335 200 215 385 240 x x x Wk 4 305 305 305 305 305 Reps 3 3 3 Deload Wk 5 305 305 305 Wk 6 315 315 315 150 160 170 185 195 3 3 3 155 175 195 160 180 200 165 185 205 170 190 210 170 195 215 165 175 190 200 215 3 3 3 170 195 215 175 200 220 175 200 220 180 205 225 185 205 230 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 3 3 220 220 225 225 235 235 240 240 245 245 Phase Intensity Phase Wk 7 Wk 8 325 335 325 335 325 335 Wk 9 345 345 345 260 260 260 260 260 220 220 .

220 220 220 3 220 225 235 240 245 355 355 355 355 355 3 3 3 355 355 355 365 365 365 375 375 375 385 385 385 395 395 395 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 250 270 290 310 330 3 3 3 265 295 330 270 300 335 275 310 345 280 315 350 290 325 360 180 180 180 180 180 3 3 3 180 180 180 185 185 185 195 195 195 200 200 200 205 205 205 200 200 200 200 200 3 3 3 200 200 200 210 210 210 215 215 215 225 225 225 230 230 230 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 .

More info: http://stronglifts. Do this version if your gym doesn't allow Power Cleans.Barbell Row Version Rounded to: 5 9 Week Strength Training Program for Intermediates This version has Barbell Rows instead of Power Cleans.com/stronglifts-5x5-advanced-strength-training-for-intermediates/ Squat Bench Press Barbell Row Deadlift Overhead Press Weighed Dips Weighted Pull-ups Turkish Getups Day Monday Wednesday Test Weight 225 185 185 325 95 45 45 45 Reps Achieved (<12) 5 5 5 5 5 5 5 5 1RM 255 210 210 365 105 50 50 50 5RM 225 185 185 325 95 45 45 45 Reps 5 5 5 5 5 Wk 1 170 170 170 170 170 Volume Phase Wk 2 Wk 3 190 210 190 210 190 210 190 210 190 210 Bench Press 5 5 5 5 5 115 125 130 140 150 130 140 150 160 170 140 150 165 175 185 Barbell Row 5 5 5 5 5 115 125 130 140 150 130 140 150 160 170 140 150 165 175 185 Weighted Dips 5 5 5 10 25 35 15 25 40 15 30 45 Squat 5 5 5 5 5 155 155 155 155 155 165 165 165 165 165 180 180 180 180 180 Overhead Press 5 5 70 70 80 80 90 90 Exercise Squat 5x5RM 210 170 170 300 90 x x x .StrongLifts 5x5 Advanced .

Friday 5 5 5 70 70 70 80 80 80 90 90 90 Deadlift 5 5 5 5 5 240 240 240 240 240 270 270 270 270 270 300 300 300 300 300 Weighed Pull-ups 5 5 5 10 25 35 15 25 40 15 30 45 Squat 5 5 5 5 5 135 150 160 170 180 155 170 180 195 205 170 185 200 210 225 Bench Press 5 5 5 5 5 135 135 135 135 135 155 155 155 155 155 170 170 170 170 170 Barbell Row 5 5 5 5 5 135 135 135 135 135 155 155 155 155 155 170 170 170 170 170 Turkish Get-ups 5 5 5 10 25 35 15 25 40 15 30 45 .

low Power Cleans. New 1RM 265 220 220 380 115 x x x 3RM 250 210 210 360 110 x x x 3x3RM 240 200 200 340 105 x x x Wk 4 220 220 220 220 220 Reps 3 3 3 Deload Wk 5 220 220 220 Wk 6 225 225 225 150 160 170 185 195 3 3 3 155 175 195 160 180 200 165 185 205 170 190 210 170 195 215 150 160 170 185 195 3 3 3 155 175 195 160 180 200 165 185 205 170 190 210 170 195 215 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 3 3 95 95 100 100 100 100 105 105 110 110 Phase Intensity Phase Wk 7 Wk 8 235 240 235 240 235 240 Wk 9 245 245 245 185 185 185 185 185 95 95 .

95 95 95 3 95 100 100 105 110 315 315 315 315 315 3 3 3 315 315 315 325 325 325 330 330 330 340 340 340 350 350 350 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 180 195 205 220 235 3 3 3 190 210 235 190 215 240 195 220 245 200 225 250 205 230 255 180 180 180 180 180 3 3 3 180 180 180 185 185 185 195 195 195 200 200 200 205 205 205 180 180 180 180 180 3 3 3 180 180 180 190 190 190 200 200 200 210 210 210 215 215 215 15 30 45 3 3 3 15 30 45 20 35 50 25 40 55 30 45 60 35 50 65 .