StrongLifts 5x5 for Beginners KILOGRAM VERSION

Start date
Body-weight
Body fat

24/08/2015
76
20.00%

dd/mm/yy
kg

mo
24/08/2015

Week1
we
26/08/2015

fr
28/08/2015

mo
31/08/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

60

62.5

65

67.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

57.5

30

60

32.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

45

40

47.5

45

Body-weight
Body fat

Week2

76
20.00%

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

ERSION

Week2
we
02/09/2015

fr
04/09/2015

mo
07/09/2015

Week3
we
09/09/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

70

72.5

75

77.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

62.5

35

65

37.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

50

50

52.5

55

plateau early on
rkout for longer progress
rkouts, deload 10%
g as you can

Body-weight
Body fat

76
20.00%

ek3
fr
11/09/2015

mo
14/09/2015

Week4
we
16/09/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

80

82.5

85

87.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

67.5

40

70

42.5

Barbell Row
3xF

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

55

60

57.5

65

fr
18/09/2015

Body-weight
Body fat

mo
21/09/2015

Week5
we
23/09/2015

fr
25/09/2015

mo
28/09/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

90

92.5

95

97.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

72.5

45

75

47.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

60

70

62.5

75

76
20.00%

Week6

Week6
we
30/09/2015

fr
02/10/2015

mo
05/10/2015

Week7
we
07/10/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

100

102.5

105

107.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

77.5

50

80

52.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

65

80

67.5

85

Body-weight
Body Fat

76
20.00%

ek7
fr
09/10/2015

mo
12/10/2015

Week8
we
14/10/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

110

112.5

115

117.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

82.5

55

85

57.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

70

90

72.5

95

fr
16/10/2015

Body-weight
Body Fat

mo
19/10/2015

Week9
we
21/10/2015

fr
23/10/2015

mo
26/10/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

120

122.5

125

127.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

87.5

60

90

62.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

75

100

77.5

102.5

76
20.00%

Week10

Week10
we
28/10/2015

fr
30/10/2015

mo
02/11/2015

Week11
we
04/11/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

130

132.5

135

137.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

92.5

65

95

67.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

80

105

82.5

107.5

Body-weight
Body Fat

76
20.00%

k11
fr
06/11/2015

mo
09/11/2015

Week12
we
11/11/2015

Squat
5x5

Squat
5x5

Squat
5x5

Squat
5x5

140

142.5

145

147.5

Bench Press
5x5

Oh Press
5x5

Bench Press
5x5

Oh Press
5x5

97.5

70

100

72.5

Barbell Row
5x5

Deadlift
1x5

Barbell Row
5x5

Deadlift
1x5

70

110

65

112.5

Body-weight
Body Fat

fr
13/11/2015

76
20.00%