READ THIS FIRSTHow To Use This SpreadsheetStrongLifts 5x5 for
Beginners* This sheet is for people who never lifted weights before
or haven't lifted for a long time* I've prefilled the Starting you
only need to go to the gym, lift the weights and repeat.
Done.StrongLifts 5x5 for Experienced Lifters* This sheet is for
people who are already lifting and who want to start StrongLifts
5x5* Enter your current max weight and the sheet will tell you how
heavy you should start StrongLifts 5x5* Your current max must be
weighs you've actually lifted and lifted recently. Don't enter
estimates or maxes from a year ago.* If the starting weights seem
too light, look where you'll be in 12 weeks STRONGER if you take
your time and let the weight build up.* The temptation is to start
heavier. But you risk getting sore legs, missing reps, having to
skip workouts, and plateauing in the first weeks.* So don't rush
things like the hare by trying to hit Prs in month one already. Be
the turtle: slow but steady towards new personal records.Progress
Charts* Enter the total weight you lifted the first day you
started, then enter your strength stats every Friday. Just enter
the maximal weight you lifted that week.* Don't leave empty rows in
between or the graphs won't workFor more info on how this program
works, go to http://stronglifts.com/5x5/Don't make any
excuses-MehdiP.S. The StrongLifts 5x5 apps are even better than
this spreadsheet as they keep track of your wieghts, tell you how
much to lift each workout and how long to rest between sets.You can
download the apps for free for your iPhone or Android device by
going
here:https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enSTRONGLIFTS
2007 and beyond. All Rights Reserved.http://stronglifts.com
&C&"Times New
Roman,Standaard"&12&A&C&"Times New
Roman,Standaard"&12Pagina &PFor more info on how this
program works, go to
http://stronglifts.com/5x5/https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enhttp://stronglifts.com
StrongLifts 5x5 for BeginnerStrongLifts 5x5 for Beginners
KILOGRAM VERSIONStart date16-Mar-15dd/mm/yyBody-weight80kgBody
fat15.00%Week1Week2Week3Week4Week5Week6Week7Week8Week9Week10Week11Week12mowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefr16-Mar-1518-Mar-1520-Mar-1523-Mar-1525-Mar-1527-Mar-1530-Mar-151-Apr-153-Apr-156-Apr-158-Apr-1510-Apr-1513-Apr-1515-Apr-1517-Apr-1520-Apr-1522-Apr-1524-Apr-1527-Apr-1529-Apr-151-May-154-May-156-May-158-May-1511-May-1513-May-1515-May-1518-May-1520-May-1522-May-1525-May-1527-May-1529-May-151-Jun-153-Jun-155-Jun-15SquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquat5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x52022.52527.53032.53537.54042.54547.55052.55557.56062.56567.57072.57577.58082.58587.59092.59597.5100102.5105107.5Bench
PressOh PressBench PressOh PressBench PressOh PressBench PressOh
PressBench PressOh PressBench PressOh PressBench PressOh PressBench
PressOh PressBench PressOh PressBench PressOh PressBench PressOh
PressBench PressOh PressBench PressOh PressBench PressOh PressBench
PressOh PressBench PressOh PressBench PressOh PressBench PressOh
Press5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x5202022.522.5252527.527.5303032.532.5353537.537.5404042.542.5454547.547.5505052.552.5555557.557.5606062.562.5Barbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell
RowDeadlift5x51x55x51x55x51x55x51x53xF1x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x5304032.545355037.555406042.565457047.575508052.585559057.5956010062.5102.56510567.5107.57011065112.5Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body
fat15.00%Body fat15.00%Body fat15.00%Body Fat15.00%Body
Fat15.00%Body Fat15.00%Body Fat15.00%Notes* Include the weight of
the bar, you lift it. Olympic bar weighs 20kg.* If your gym doesn't
have 1.25kg plates, get your own pair and take it to the gym.*
Don't use bigger increments than 2.5kg/workout or you'll miss reps
and plateau early on* Once you Deadlift 100kg, switch from 5kg to
2.5kg increments each workout for longer progress* If you miss
reps, repeat the weight next workout. Stil missing after 3
workouts, deload 10%* StrongLifts 5x5 doesn't stop after 12 weeks.
Keep adding weight as long as you can* More info:
http://stronglifts.com/5x5/STRONGLIFTS 2007 and beyond. All Rights
Reserved.http://stronglifts.com
* More info:
http://stronglifts.com/5x5/http://stronglifts.com
StrongLifts 5x5 for ExperiencedStrongLifts 5x5 for Experienced
Lifters KILOGRAM VERSIONCurrent MaxRepsEst 5RMSquat1105110Start
date01/01/2014dd/mm/yyBench80580Body-weight80kgOh Press40540Body
fat15.00%Deadlift1305130Barbell
Row70570Week1Week2Week3Week4Week5Week6Week7Week8Week9Week10Week11Week12mowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefrmowefr01/01/201403/01/201405/01/201408/01/201410/01/201412/01/201415/01/201417/01/201419/01/201422/01/201424/01/201426/01/201429/01/201431/01/201402/02/201405/02/201407/02/201409/02/201412/02/201414/02/201416/02/201419/02/201421/02/201423/02/201426/02/201428/02/201402/03/201405/03/201407/03/201409/03/201412/03/201414/03/201416/03/201419/03/201421/03/201423/03/2014SquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquatSquat5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55557.56062.56567.57072.57577.58082.58587.59092.59597.5100102.5105107.5110112.5115117.5120122.5125127.5130132.5135137.5140142.5Bench
PressOh PressBench PressOh PressBench PressOh PressBench PressOh
PressBench PressOh PressBench PressOh PressBench PressOh PressBench
PressOh PressBench PressOh PressBench PressOh PressBench PressOh
PressBench PressOh PressBench PressOh PressBench PressOh PressBench
PressOh PressBench PressOh PressBench PressOh PressBench PressOh
Press5x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x55x5402042.522.5452547.527.5503052.532.5553557.537.5604062.542.5654567.547.5705072.552.5755577.557.5806082.562.5Barbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell RowDeadliftBarbell
RowDeadliftBarbell RowDeadliftBarbell
RowDeadlift5x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x55x51x5356537.570407542.580458547.590509552.510055102.557.510560107.562.511065112.567.511570117.572.512075122.577.5125Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body-weight80Body
fat15.00%Body fat15.00%Body fat15.00%Body Fat15.00%Body
Fat15.00%Body Fat15.00%Body Fat15.00%Notes* Include the weight of
the bar, you lift it. Olympic bar weighs 20kg.* If your gym doesn't
have 1.25kg plates, get your own pair and take it to the gym.*
Don't use bigger increments than 2.5kg/workout or you'll miss reps
and plateau early on* Once you Deadlift 100kg, switch from 5kg to
2.5kg increments each workout for longer progress* If you miss
reps, repeat the weight next workout. Stil missing after 3
workouts, deload 10%* StrongLifts 5x5 doesn't stop after 12 weeks.
Keep adding weight as long as you can* More info:
http://stronglifts.com/5x5/STRONGLIFTS 2007 and beyond. All Rights
Reserved.http://stronglifts.com
* More info:
http://stronglifts.com/5x5/http://stronglifts.com
Progress ChartsStrongLifts 5x5 Progress ChartsNote* Enter the
total weight you lifted the first day you started, then enter your
strength stats every Friday. Just enter the maximal weight you
lifted that week.* Don't leave empty rows in between or the graphs
won't workDateBody-weightBody fatSquatBenchRowOh
PressDeadliftkg%5x55x55x55x51x503/16/158015.00%20203022.54003/20/158015.00%27.522.532.522.55003/27/158014.50%35253527.56004/03/158014.50%42.53037.5307004/10/158114.20%5032.540358004/17/158114.20%57.537.542.537.58504/24/158113.70%65404537.59005/01/158213.70%72.54547.5459505/08/158213.30%8047.5505010005/15/158313.30%87.552.552.552.510505/22/158312.50%95555557.511005/29/158312.50%102.56057.56011506/05/158312.00%107.5656065120
&C&"Times New
Roman,Standaard"&12&A&C&"Times New
Roman,Standaard"&12Pagina &P
Progress Charts
Body-weightSquatDeadliftBenchOh PressBody fatDateWeight
(kg/lbs)StrongLifts 5x5 Progress
AppsFree StrongLifts 5x5 Apps For iPhone and AndroidMy team has
created StrongLifts 5x5 apps to track your StrongLifts 5x5 workouts
on your iPhone and Android devicesThese apps will serve as your
virtual coach, as if I was there training with you, helping you
getting stronger and building muscle as quicklyas possible.Here's
just some of the features of the StrongLfits 5x5 apps for iPhone
and Android:* Track how many reps and sets you did with a simple
tap so you never forget it again* Timer shows how long you've
rested, and how long you should to get your next set* Automatically
increase weight by 2.5kg/5lb each workout (customize in settings)*
Auto-alternate workouts A/B so you know which exercise to do each
workout* Automatically repeat the weight if you fail to get five
reps on every set* Automatically deload if you fail three sets in a
row on an exercise* And a lot more like kg/lb version, notes,
calendar, history, etcThe best part: the StrongLifts 5x5 app has a
simple, easy and clean user interface. It's also free to download,
and free of any annoying ads. So you can forget about pen &
paper.The StrongLifts 5x5 app is such a powerful tool to get
stronger, it has achieveda high 4.5 star rating with thousands of
people worldwide recommending this app.Apple even featured our app
in their commercial Strength which aired during the Stanley Cup,
Jimmy Fallon, NBA finals, World Cup, and so on.Download the apps
for free
here:https://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enNo
excuses-MehdiSTRONGLIFTS 2007 and beyond. All Rights
Reserved.http://stronglifts.com
&C&"Times New
Roman,Standaard"&12&A&C&"Times New
Roman,Standaard"&12Page
&Phttps://itunes.apple.com/us/app/stronglifts-5x5-workout/id488580022?mt=8https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=enhttp://stronglifts.com