Sl-5x5-tracker-kg.xls 4p40k
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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
Step 2:
1
(1 = kg, 2 = lb)
Enter your starting date, body weight, and body fat percentage. If you don’t 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 %
Step 3:
1-Apr-2011 75.0 10.0%
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.
Weight Squat Bench Press Row Deadlift
Reps
5RM 0 0 0 0 0
Starting Weight 20 20 20 30 40
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved. http://stronglifts.com/
llow the instructions on this page,
ou're working in
don’t have a way
uld get yourself a
d begin your
one in the Weight
ts in the Reps
Kilograms
Week 1 Exercise Squat Bench Press Overhead Press Barbell Row Deadlift
Sets 5 5 5 5 1
Reps 5 5 5 5 5
Body Weight Body Fat
1-Apr
20 20
3-Apr
22.5
Week 2 5-Apr
25 22.5
20 30
8-Apr
27.5
30 25
22.5 32.5
40
10-Apr
Week 3 12-Apr
32.5
17-Apr
35 27.5
25 35
45
15-Apr
37.5 27.5
37.5 50
55
75.0 10.0%
How to Use This Spreadsheet • Include the weight of the bar. Olympic bars weigh 20kg and are 2.2m long.
• Use bigger increments of 5kg if the workouts are too easy and your technique is good, but resist the tempta
• 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
Week 4 19-Apr
40 30
22-Apr
42.5
24-Apr
45 32.5
30 40
Week 5 26-Apr
47.5
29-Apr
1-May
50 35
32.5 42.5
60
52.5
Week 6 3-May
55 37.5
35 45
65
57.5
8-May
60 40
37.5 47.5
70
ng.
hnique is good, but resist the temptation to go too quickly. Think long-term.
with good technique and without help. Aim for 5x5.
n three consecutive workouts, deload for that exercise only.
he weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there.
nts and pictures (front, back, and sides) every two weeks.
6-May
Week 7 10-May
13-May
15-May
62.5
65 42.5
67.5
40 50
75
42.5 52.5
80
85
Week 7
Week 8
Week 9
Week 10
17-May
20-May
22-May
24-May
27-May
29-May
31-May
70 45
72.5
75 47.5
77.5
80 50
82.5
85 52.5
45 55
47.5 57.5
90
50 60
95
3-Jun
87.5
90 55
52.5 62.5
100
5-Jun
Week 11 7-Jun
92.5
10-Jun
95 57.5
55 65
105
12-Jun
97.5 57.5
67.5 110
115
StrongLifts 5x5 doesn't stop he 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 reaso • 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 right of Week 12. This works best if you do it while those cells are still empty.
Week 11
Week 12 14-Jun
100 60
17-Jun
102.5
19-Jun
105 62.5
60 70
107.5 62.5
72.5 120
doesn't stop here!
s; don't start changing things for no reason.
3x5. 3x5 to 1x5.
ells for Weeks 11 and 12 and paste them to the
e those cells are still empty.
21-Jun
125
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.
1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011
Weeks
12
Squat 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5
Bench 20 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5
Press 20 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5
Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5
Deadlift 40 40 50 55 65 70 80 85 95 100 110 115 125
Weight 75.0
BF % 10.0%
StrongLifts 5x5 Progress 140
120
100
Weight
80
60
40
20
0 1-Apr2011
5-Apr2011
12-Apr2011
19-Apr2011
26-Apr2011
3-May2011
10-May2011
Date
17-May2011
24-May2011
31-May2011
7-Jun2011
14-J 2011
20
0 1-Apr2011
5-Apr2011
12-Apr2011
19-Apr2011
26-Apr2011
3-May2011
10-May2011
17-May2011
24-May2011
31-May2011
7-Jun2011
14-J 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
1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011
Squat 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5
Bench 20 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5
Press 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5
Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5
Deadlift 40 50 55 65 70 80 85 95 100 110 115 125
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved. http://stronglifts.com/
Weight 75.0 #N/A #N/A #N/A #N/A
BF % 10.0% #N/A #N/A #N/A #N/A
rogress
-May11
12.0%
10.0%
8.0%
Column C
6.0%
4.0%
Body Fat %
Column D Column E Column F Column G Column H Column I Column I
2.0%
0.0% 31-May2011
7-Jun2011
14-Jun2011
21-Jun2011
-May11
2.0%
0.0% 31-May2011
7-Jun2011
14-Jun2011
e what you'd achieve in 24 weeks.
hon, not a sprint – keep that in mind.
21-Jun2011
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
Step 2:
1
(1 = kg, 2 = lb)
Enter your starting date, body weight, and body fat percentage. If you don’t 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 %
Step 3:
1-Apr-2011 75.0 10.0%
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.
Weight Squat Bench Press Row Deadlift
Reps
5RM 0 0 0 0 0
Starting Weight 20 20 20 30 40
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved. http://stronglifts.com/
llow the instructions on this page,
ou're working in
don’t have a way
uld get yourself a
d begin your
one in the Weight
ts in the Reps
Kilograms
Week 1 Exercise Squat Bench Press Overhead Press Barbell Row Deadlift
Sets 5 5 5 5 1
Reps 5 5 5 5 5
Body Weight Body Fat
1-Apr
20 20
3-Apr
22.5
Week 2 5-Apr
25 22.5
20 30
8-Apr
27.5
30 25
22.5 32.5
40
10-Apr
Week 3 12-Apr
32.5
17-Apr
35 27.5
25 35
45
15-Apr
37.5 27.5
37.5 50
55
75.0 10.0%
How to Use This Spreadsheet • Include the weight of the bar. Olympic bars weigh 20kg and are 2.2m long.
• Use bigger increments of 5kg if the workouts are too easy and your technique is good, but resist the tempta
• 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
Week 4 19-Apr
40 30
22-Apr
42.5
24-Apr
45 32.5
30 40
Week 5 26-Apr
47.5
29-Apr
1-May
50 35
32.5 42.5
60
52.5
Week 6 3-May
55 37.5
35 45
65
57.5
8-May
60 40
37.5 47.5
70
ng.
hnique is good, but resist the temptation to go too quickly. Think long-term.
with good technique and without help. Aim for 5x5.
n three consecutive workouts, deload for that exercise only.
he weight by 10% for that exercise only. Increase the weight in 2.5kg increments from there.
nts and pictures (front, back, and sides) every two weeks.
6-May
Week 7 10-May
13-May
15-May
62.5
65 42.5
67.5
40 50
75
42.5 52.5
80
85
Week 7
Week 8
Week 9
Week 10
17-May
20-May
22-May
24-May
27-May
29-May
31-May
70 45
72.5
75 47.5
77.5
80 50
82.5
85 52.5
45 55
47.5 57.5
90
50 60
95
3-Jun
87.5
90 55
52.5 62.5
100
5-Jun
Week 11 7-Jun
92.5
10-Jun
95 57.5
55 65
105
12-Jun
97.5 57.5
67.5 110
115
StrongLifts 5x5 doesn't stop he 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 reaso • 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 right of Week 12. This works best if you do it while those cells are still empty.
Week 11
Week 12 14-Jun
100 60
17-Jun
102.5
19-Jun
105 62.5
60 70
107.5 62.5
72.5 120
doesn't stop here!
s; don't start changing things for no reason.
3x5. 3x5 to 1x5.
ells for Weeks 11 and 12 and paste them to the
e those cells are still empty.
21-Jun
125
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.
1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011
Weeks
12
Squat 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5
Bench 20 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5
Press 20 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5
Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5
Deadlift 40 40 50 55 65 70 80 85 95 100 110 115 125
Weight 75.0
BF % 10.0%
StrongLifts 5x5 Progress 140
120
100
Weight
80
60
40
20
0 1-Apr2011
5-Apr2011
12-Apr2011
19-Apr2011
26-Apr2011
3-May2011
10-May2011
Date
17-May2011
24-May2011
31-May2011
7-Jun2011
14-J 2011
20
0 1-Apr2011
5-Apr2011
12-Apr2011
19-Apr2011
26-Apr2011
3-May2011
10-May2011
17-May2011
24-May2011
31-May2011
7-Jun2011
14-J 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
1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011
Squat 20 25 32.5 40 47.5 55 62.5 70 77.5 85 92.5 100 107.5
Bench 20 22.5 25 30 32.5 37.5 40 45 47.5 52.5 55 60 62.5
Press 20 25 27.5 32.5 35 40 42.5 47.5 50 55 57.5 62.5
Row 30 32.5 35 40 42.5 47.5 50 55 57.5 62.5 65 70 72.5
Deadlift 40 50 55 65 70 80 85 95 100 110 115 125
STRONGLIFTS BVBA © 2011and beyond. All Rights Reserved. http://stronglifts.com/
Weight 75.0 #N/A #N/A #N/A #N/A
BF % 10.0% #N/A #N/A #N/A #N/A
rogress
-May11
12.0%
10.0%
8.0%
Column C
6.0%
4.0%
Body Fat %
Column D Column E Column F Column G Column H Column I Column I
2.0%
0.0% 31-May2011
7-Jun2011
14-Jun2011
21-Jun2011
-May11
2.0%
0.0% 31-May2011
7-Jun2011
14-Jun2011
e what you'd achieve in 24 weeks.
hon, not a sprint – keep that in mind.
21-Jun2011
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