Sl 5x5 Tracker Kg
Content
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
