Start:

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)

Pounds

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.

Date Weight BF %

1-Aug-2011 170.0 17.0%

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.

Squat Bench Press Row Deadlift

Weight 180 150 125 150 180

Reps 5 5 5 5 5

5RM 180 150 125 150 180

Starting Weight 90 75 65 75 90

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

Exercise Squat Bench Press Overhead Press Barbell Row Deadlift

Sets 5 5 5 5 1

Week 1 Week 2 Week 3 Reps 1-Aug 3-Aug 5-Aug 8-Aug 10-Aug 12-Aug 15-Aug 17-Aug 5 90 95 100 105 110 115 120 125 5 75 80 85 90 5 65 70 75 80 5 75 80 85 90 5 90 100 110 120

Body Weight 170.0 Body Fat 17.0%

How to Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long. 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

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

Week 3 130 95 95 130 135 85

Week 4 140 100 100 140 145 90 105 150 105

Week 5
2-Sep 5-Sep

Week 6
7-Sep 9-Sep

Week 7
12-Sep 14-Sep 16-Sep

19-Aug 22-Aug 24-Aug 26-Aug 29-Aug 31-Aug

155 95

160 110 110

165 100

170 115 115

175 105

180 120 120

185 110

190 125 125

150

160

170

180

eet long. ur technique is good, but resist the temptation to go too quickly. Think long-term. n with good technique and without help. Aim for 5x5. ht in three consecutive workouts, deload for that exercise only. g the weight by 10% for that exercise only. Increase the weight in 5lb increments from there. ments and pictures (front, back, and sides) every two weeks.

Week 8 195 115 130 190 200 200 130 205 120 135 210 135

Week 9
3-Oct

Week 10
5-Oct 7-Oct 10-Oct

Week 11
12-Oct 14-Oct 17-Oct

Week 12 250 155 155 255 145 250

19-Sep 21-Sep 23-Sep 26-Sep 28-Sep 30-Sep

215 125

220 140 140

225 130

230 145 145

235 135

240 150 150

245 140 240

210

220

230

StrongLifts 5x5 doesn't stop here!

Here's what to do after Week 12: Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason. After two deloads on squats, switch from 5x5 to 3x5. After another two deloads on squats, switch from 3x5 to 1x5. Only then should you switch to Madcow. To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the right of Week 12. This works best if you do it while those cells are still empty.

Week 12
19-Oct 21-Oct

260 160 160

265 150 260

stop here!

ng things for no reason.

nd 12 and paste them to the ll 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.

Weeks 1-Aug-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011 2-Sep-2011 9-Sep-2011 16-Sep-2011 23-Sep-2011 30-Sep-2011 7-Oct-2011 14-Oct-2011 21-Oct-2011 Squat 90 100 115 130 145 160 175 190 205 220 235 250 265

12 Bench 75 80 85 95 100 110 115 125 130 140 145 155 160 Press 65 65 75 80 90 95 105 110 120 125 135 140 150 Row 75 80 85 95 100 110 115 125 130 140 145 155 160 Deadlift 90 90 110 120 140 150 170 180 200 210 230 240 260 Weight 170.0 BF % 17.0%

StrongLifts 5x5 Progress

300

250

200

150

100

50

0 1-Aug-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011 2-Sep-2011 9-Sep-2011

16-Sep-2011 23-Sep-2011 30-Sep-2011

50

0 1-Aug-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011 2-Sep-2011 9-Sep-2011

16-Sep-2011 23-Sep-2011 30-Sep-2011

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

1-Aug-2011 5-Aug-2011 12-Aug-2011 19-Aug-2011 26-Aug-2011 2-Sep-2011 9-Sep-2011 16-Sep-2011 23-Sep-2011 30-Sep-2011 7-Oct-2011 14-Oct-2011 21-Oct-2011

Squat 90 100 115 130 145 160 175 190 205 220 235 250 265

Bench 75 80 85 95 100 110 115 125 130 140 145 155 160

Press 65 75 80 90 95 105 110 120 125 135 140 150

Row 75 80 85 95 100 110 115 125 130 140 145 155 160

Deadlift 90 110 120 140 150 170 180 200 210 230 240 260

Weight 170.0 #N/A #N/A #N/A #N/A

BF % 17.0% #N/A #N/A #N/A #N/A

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

rogress
0.18

0.16

0.14

0.12

0.1

0.08 Column Column Column Column Column Column Column C D E F G H I Column I 0.06

0.04

0.02

0 7-Oct-2011 14-Oct-2011 21-Oct-2011

6-Sep-2011 23-Sep-2011 30-Sep-2011

Column H Column I

0.02

0 7-Oct-2011 14-Oct-2011 21-Oct-2011

6-Sep-2011 23-Sep-2011 30-Sep-2011

gine what you'd achieve in 24 weeks. rathon, not a sprint keep that in mind.