12 Week Workout Program Planner version 1 StrongLifts 5x5 Beginner Strength Training Program by: MM/DD/YR to MM/DD/YR This entire worksheet is made by me to try and help track my progress in as simple Please use this spreadsheet and modify it as you see fit. It is set for a 12 week plan but can easily be modified if you know basic MS Excel Just please try to send me a copy of your modification as I may one day use your m This worksheet has been inspired by: Mehdi's How to use this worksheet: * READ Mehdi's write-up and follow it! * Decide the 3 non-consecutive days that you will be weight lifting (i.e.: - Day 1, Day 3, and Day 5 are the lifting days. (i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day * Or you can just use this worksheet however it fits your needs! * You can add your own dates on the Week # cells. Tips Use bigger increments if the workouts are too easy & your technique is go Never lower the weight, even if you miss reps. Do as much reps as you can If you miss 5x5, try again the next workout. If you miss it again, try ag Deload after 3 missed attempts with the same weight by lower the weight b Keep doing this routine until you stall on your Squat & need to do hard d You can download this worksheet here Kilim StrongLifts 5×5 Beginner Strength Training Program StrongLifts 5×5 Beginner Strength Tra http://forum.bodybuilding.com/showthread.php?p
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
12 Week Workout Program Planner version 1a
StrongLifts 5x5 Beginner Strength Training Programby:
MM/DD/YR to MM/DD/YR
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.Please use this spreadsheet and modify it as you see fit.It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used mine :D
This worksheet has been inspired by:Mehdi's
How to use this worksheet:* READ Mehdi's write-up and follow it!
* Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)- Day 1, Day 3, and Day 5 are the lifting days.
(i.e.: Monday = Day 1, Wednesday = Day 3, Friday = Day 5)* Or you can just use this worksheet however it fits your needs!
* You can add your own dates on the Week # cells.
TipsUse bigger increments if the workouts are too easy & your technique is good. Resist the temptation to go to fast, think long-term.Never lower the weight, even if you miss reps. Do as much reps as you can without help, aiming for 5x5.If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload.Deload after 3 missed attempts with the same weight by lower the weight by 20%. Build up the weight focussing on speed & technique.Keep doing this routine until you stall on your Squat & need to do hard deloads. Getting to a 100kg/220lbs Squat is possible on this routine.
You can download this worksheet here:
Kilim
StrongLifts 5×5 Beginner Strength Training Program
StrongLifts 5×5 Beginner Strength Training Program
This entire worksheet is made by me to try and help track my progress in as simple a manner in one area.
It is set for a 12 week plan but can easily be modified if you know basic MS Excel use or ask someone to modify it for you.Just please try to send me a copy of your modification as I may one day use your modified spreadsheet as you have used mine :D
Decide the 3 non-consecutive days that you will be weight lifting (i.e.: Monday, Wednesday & Friday)
Use bigger increments if the workouts are too easy & your technique is good. Resist the temptation to go to fast, think long-term.Never lower the weight, even if you miss reps. Do as much reps as you can without help, aiming for 5x5.If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload.Deload after 3 missed attempts with the same weight by lower the weight by 20%. Build up the weight focussing on speed & technique.Keep doing this routine until you stall on your Squat & need to do hard deloads. Getting to a 100kg/220lbs Squat is possible on this routine.
StrongLifts 5×5 Beginner Strength Training Program
How to use:1. Input the date on the date column for that day.2. Input your weight in the weight column for that day.3. Input your bodyfat % in the bodyfat % column for that day.4. DO NOT change ANY of the values for the other columns.
How to find your Bodyfat %?You may find some helpful info in this thread I started: