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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 8 10
Starting Weight 65 70 45 65 90
ou're working in
Pounds
d begin your
ts in the Reps
Sets 5 5 5 5 1
Week 1 Week 2 Reps 20-Oct 22-Oct 24-Oct 27-Oct 29-Oct 31-Oct 5 65 70 75 80 85 90 5 70 75 80 5 45 50 55 5 65 70 75 5 90 100 110 162.0 10.0%
Week 3
3-Nov 5-Nov
95 85 80
100 60 120
Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temp
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
7-Nov 10-Nov
Week 4
12-Nov 14-Nov 17-Nov
Week 5
19-Nov 21-Nov 24-Nov
Week 6
26-Nov 28-Nov 1-Dec
Week 7
3-Dec
105 90 85
110 65
115 95 90
120 70
125 100 95
130 75
140 80
150 85
160 90 180
130
140
150
160
170
ong.
chnique is good, but resist the temptation to go too quickly. Think long-term.
e weight by 10% for that exercise only. Increase the weight in 5lb increments from there.
Week 7
5-Dec 8-Dec
Week 8
10-Dec 12-Dec 15-Dec
Week 9
17-Dec 19-Dec 22-Dec
Week 10
24-Dec 26-Dec 29-Dec
Week 11
31-Dec
170 95
180 100
190 105
200 110
210 115
190
200
210
220
230
Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reas
To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them
Week 11
2-Jan 5-Jan
Week 12
7-Jan 9-Jan
230 125
250
x5.
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.
Weeks Squat 65 75 90
20-Oct-2011 24-Oct-2011 31-Oct-2011 7-Nov-2011 14-Nov-2011 21-Nov-2011 28-Nov-2011 5-Dec-2011 12-Dec-2011 19-Dec-2011 26-Dec-2011 2-Jan-2012 9-Jan-2012
160
140
120
Weight
100
80
60
40
20
0 10/20/2011
10/27/2011
11/3/2011
11/10/2011
11/17/2011
11/24/2011
12/1/2011
12/8/2011
12/15/2011
Date
10/20/2011
10/27/2011
11/3/2011
11/10/2011
11/17/2011
11/24/2011
12/1/2011
12/8/2011
12/15/2011
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.
20-Oct-2011 24-Oct-2011 31-Oct-2011 7-Nov-2011 14-Nov-2011 21-Nov-2011 28-Nov-2011 5-Dec-2011 12-Dec-2011 19-Dec-2011 26-Dec-2011 2-Jan-2012 9-Jan-2012
5x5 Progress
12.0%
10.0%
8.0%
Series1
Series2
Body Fat %
6.0%
4.0%
2.0%
12/15/2011
12/22/2011
12/29/2011
1/5/2012
ks, imagine what you'd achieve in 24 weeks. is a marathon, not a sprint keep that in mind.