Академический Документы
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Week1 Week2
mo we fr mo
22/10/2010 24/10/2010 26/10/2010 29/10/2010
kg 20 22.5 25 27.5
lb 44 50 55 61
kg 20 20 22.5 22.5
lb 44 44 50 50
kg 40 45
lb 88 99
kg
lb
kg 20 18
lb 44 40
Measure body fat using a fat caliper & weigh yourself every 2 weeks
Body fat
15.0%
Body-weight
75.0
h Training Program How To Use This Spreadsheet
Include the weight of the bar. Olympic bars weigh 45lbs/20
Use bigger increments if the workouts are too easy & your
Never lower the weight if you miss reps. Do as many reps a
If you miss 5x5, try again the next workout. If you miss it a
Deload after 3 missed attempts with the same weight by lo
Measure body fat (using a fat calliper) & weigh yourself eve
Week2 Week3
we fr mo we
31/10/2010 02/11/2010 05/11/2010 07/11/2010
30 32.5 35 37.5
66 72 77 83
25 25 27.5 27.5
55 55 61 61
50 55
110 121
16 14
35 31
Body fat
14.5%
Body-weight
76.0
eet
Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.
workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.
miss reps. Do as many reps as you can with good technique and without help. Aim for 5x5.
next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only
ts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from ther
calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements eve
ek3 Week4
fr mo we fr
09/11/2010 12/11/2010 14/11/2010 16/11/2010
40 42.5 45 47.5
88 94 99 105
30 30 32.5 32.5
66 66 72 72
60 65
132 143
12 10
26 22
Body fat
14.2%
Body-weight
77.5
too fast, think long-term.
Aim for 5x5.
, deload for that exercise only.
ncrease the weight from there.
ides) and measurements every 2 weeks.
Week5 Week6
mo we fr mo
19/11/2010 21/11/2010 23/11/2010 26/11/2010
50 52.5 55 57.5
110 116 121 127
35 35 37.5 37.5
77 77 83 83
70 75
154 165
8 6
18 13
Week6 Week7
we fr mo we
28/11/2010 30/11/2010 03/12/2010 05/12/2010
60 62.5 65 67.5
132 138 143 149
40 40 42.5 42.5
88 88 94 94
80 85
176 187
4 2
9 4
Body Fat
13.7%
Body-weight
78.5
ek7 Week8
fr mo we fr
07/12/2010 10/12/2010 12/12/2010 14/12/2010
70 72.5 75 77.5
154 160 165 171
45 45 47.5 47.5
99 99 105 105
90 95
198 209
Body-weight
80.5
Week9 Week10
mo we fr mo
17/12/2010 19/12/2010 21/12/2010 24/12/2010
80 82.5 85 87.5
176 182 187 193
50 50 52.5 52.5
110 110 116 116
100 105
220 231
90 92.5 95 97.5
198 204 209 215
55 55 57.5 57.5
121 121 127 127
110 115
243 254
Body-weight
83.0
k11 Week12
fr mo we fr
04/01/2011 07/01/2011 09/01/2011 11/01/2011
60 60 62.5 62.5
132 132 138 138
120 125
265 276
Body-weight
85.0
StrongLifts 5x5 doesn't stop here
Keep doing StrongLifts 5x5 until you stall/deload 2-3 times on your Squat. You'll be squatting 1x to
uat. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.
StrongLifts 5x5 Progress with Graphs
Weight (kg/lb)
21/12/10 80.5 13.3% 85 100 52.5 50
28/12/10 83.0 12.5% 92.5 110 55 55
04/01/11 83.0 12.5% 100 115 60 57.5 60
11/01/11 85.0 12.0% 107.5 125 62.5 62.5
40
20
0
Pagina 23 02/11/10 16/11/10 30
26/10/10 09/11/10 23/11/10
40
20
0
02/11/10 16/11/10 30
26/10/10 09/11/10 23/11/10
Pagina 24
StrongLifts 5x5 Progress with Graphs
Pagina 25
StrongLifts 5x5 Progress with Graphs
iday (the graph plots from the first Friday, not your first day). Just enter the maximal weight you lifted that week.
120
100
80
Weight (kg/lb)
60
40
20
0
02/11/10 16/11/10 30/11/10 14/12/10 28/12/10 11/01/11 Pagina 26
26/10/10 09/11/10 23/11/10 07/12/10 21/12/10 04/01/11
Date
40
20
0
02/11/10 16/11/10 30/11/10 14/12/10 28/12/10 11/01/11
26/10/10 09/11/10 23/11/10 07/12/10 21/12/10 04/01/11
Date
Think Long-Term
* 1-3 months is just the start. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 52 weeks.
* Then think were you'll be 2 years from now if you keep doing this. You would fix this problem of building muscle/losing fat/getting stronger fo
* Aim high with your goals, progress slowly but gradually. 1% fat loss/month is 12% fat loss/year. 2Lbs weight gain/month is 25lbs/year. And th
Pagina 27
StrongLifts 5x5 Progress with Graphs
Pagina 28
StrongLifts 5x5 Progress with Graphs
0.16
0.14
0.12
0.1
Body-weight
Squat
Deadlift 0.08
Bench
Overhead
Body fat 0.06
0.04
0.02
0
Pagina 29
0.04
0.02
StrongLifts 5x5 Progress with Graphs
d achieve in 52 weeks.
uscle/losing fat/getting stronger forever.
t gain/month is 25lbs/year. And these are CONSERVATIVE goals.
Pagina 30
StrongLifts 5x5 Progress with Graphs
Pagina 31
Your Goals and How to Achieve Them
Weight Gain
* Weigh yourself every 2 weeks, like every Friday morning. Shoot pictures front/back/side from
* Measure also body fat every 2 weeks so you can measure fat gain vs. Muscle gains. If body-w
* Fastest way to gain muscle is by drinking 1 gallon milk/day. You'll gain fat too that way, usua
* Check how to gain weight for skinny guys
Pagina 32
Your Goals and How to Achieve Them
Prone Bridges 3x30 sec on 1 leg When you can do that, move to pro
Reverse Crunch without dumbbells as counter-weight, with hands beh
Pagina 33
Your Goals and How to Achieve Them
tures every 2 weeks: front/back/side, from feet to neck. Take measurements arms/chest/waist/legs/neck eve
at. Body-weight can stay the same or even increase because of the muscle gains. And body-weight is unrelia
f healthy foods c) add cardio. Remember cardio is useless without strength training & healthy nutrition.
ly post strength training, without any food in between. Add 1min each workout until you get at 45mins/post
ng below isn't worth it. Get stronger, eat healthier, you'll look good at 10-12%. This is strength training, not b
ly 1x5 here)
nique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.2
nique. Wear a rucksack filled with plates or x-vest or chains when you got that and do 3x5, adding 2.5lb/1.2
nique. Get a resistance band and do 3x10 when that gets easy. Or wear a rucksack/chains/x-vest and add 2.
can get even stronger than the goals below on StrongLifts 5x5, some have to switch routine sooner. Much de
the routine until you stall at least 2-3x on Squats. Get as close as you can to the goals below. If you can get
ght each workout. Intermediate programs use weekly increases. You'll progress faster on a beginner than on
ly 1x5 here)
Pagina 34
Your Goals and How to Achieve Them
For Push-ups: you can also use a mini band, then monster mini, then light band, etc.
n do that, move to prone bridges while moving weight from one side to the other.
weight, with hands behind head and good technique. When you can do that, move to dragon flags.
Pagina 35
Your Goals and How to Achieve Them
you get at 45mins/post workout. Keep tracking body fat in the meanwhile.
strength training, not bodybuilding
k every 2 weeks.
es, you are gaining muscle.
ht. Stop the milk once you have your goal body-weight and your body fat will decrease.
routine sooner. Much depends on a) body-weight b) attitude c) a lot of other things you shouldn't care about
als below. If you can get over it, do it. But don't switch too soon: stay on the program as long as you can.
er on a beginner than on an intermediate program. Don't lose this benefit, stay on the program as long as yo
Pagina 36
Your Goals and How to Achieve Them
band, etc.
dragon flags.
Pagina 37
Your Goals and How to Achieve Them
Pagina 38
Your Goals and How to Achieve Them
Pagina 39