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This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page, then go to the Program sheet to get started.
Step 1:
Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in kilograms or 2 if you're working in pounds.
Units
(1 = kg, 2 = lb)
Step 2:
Enter your starting date, body weight, and body fat percentage. If you dont have a way to measure body fat, it's OK to start the program without it, but you should get yourself a body fat caliper.
Step 3:
If you are a new lifter, you're finished. Go to the Program worksheet and begin your training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column.
Reps
5RM 0 0 0 0 0
Starting Weight 20 20 20 30 40
ou're working in
Kilograms
d begin your
ts in the Reps
Sets 5 5 5 5 1
Week 1 Week 2 Reps 17-Sep 19-Sep 21-Sep 24-Sep 26-Sep 28-Sep 5 20 22.5 25 27.5 30 32.5 5 20 22.5 25 5 20 22.5 25 5 30 32.5 35 5 40 45 50
Week 3
1-Oct 3-Oct
35 27.5 37.5
37.5 27.5 55
Use bigger increments of 5kg if the workouts are too easy and your technique is good, but resist the tempta
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help
If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa
Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o
Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid
Week 3
5-Oct 8-Oct
Week 4
10-Oct 12-Oct 15-Oct
Week 5
17-Oct 19-Oct 22-Oct
Week 6
24-Oct 26-Oct 29-Oct
Week 7
31-Oct 2-Nov
40 30 40
42.5 30
45 32.5 42.5
47.5 32.5
50 35 45
52.5 35
55 37.5 47.5
57.5 37.5
60 40 50
62.5 40
65 42.5 52.5
67.5 42.5
70 45 55
60
65
70
75
80
85
m long.
technique is good, but resist the temptation to go too quickly. Think long-term.
g the weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there.
ments and pictures (front, back, and sides) every two weeks.
Week 8
5-Nov 7-Nov 9-Nov
Week 9 77.5 47.5 80 50 60 95 100 82.5 50 62.5 105 85 52.5 87.5 52.5
Week 11
3-Dec
72.5 45
75 47.5 57.5
90
Week 12
5-Dec 7-Dec
t stop here!
ill empty.
Instructions:
Simply enter the number of weeks you've completed on the program in the field below. This worksheet will pull your lifts from the Program sheet and chart your results.
12 Bench 20 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5 Press 20 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5 Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5 Deadlift 40 40 50 55 65 70 80 85 95 100 110 115 125 Weight 75.0 BF % 10.0%
17-Sep-2012 21-Sep-2012 28-Sep-2012 5-Oct-2012 12-Oct-2012 19-Oct-2012 26-Oct-2012 2-Nov-2012 9-Nov-2012 16-Nov-2012 23-Nov-2012 30-Nov-2012 7-Dec-2012
120
100
80
Weight
60
40
20
0 9/17/2012
10/1/2012
10/15/2012
10/29/2012
11/12/2012
Date
Date
Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks. Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind.
17-Sep-2012 21-Sep-2012 28-Sep-2012 5-Oct-2012 12-Oct-2012 19-Oct-2012 26-Oct-2012 2-Nov-2012 9-Nov-2012 16-Nov-2012 23-Nov-2012 30-Nov-2012 7-Dec-2012
12.0%
10.0%
Series1
8.0%
Series2
Body Fat %
Series3 Series4
6.0%
4.0%
2.0%
0.0% 11/26/2012
ks, imagine what you'd achieve in 24 weeks. is a marathon, not a sprint keep that in mind.