Spreadsheet: 117325d1312663081-my-workout-log-stronglifts-5x5-july-2011
Sheet: StrongLifts 5x5

 | StrongLifts 5x5: Beginner Strength Training Program |  |  |  |  |  | How To Use This Spreadsheet
 | More info, read: | StrongLifts 5x5 | StrongLifts 5x5 FAQ |  |  |  | Include the weight of the bar. Olympic bars weigh 45lbs/20kg and are 7 feet/2m20 long.
 |  |  |  |  |  |  | Use bigger increments if the workouts are too easy & your technique is good. But resist the temptation to go too fast, think long-term.
 | Enter Your data | dd/mm/yyyy |  |  |  |  | Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help. [NAME] for 5x5. |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | StrongLifts 5x5 doesn't stop here
 | Start date | 2011-07-19 00:00:00 |  |  |  |  | If you miss 5x5, try again the next workout. If you miss it again, try again the next workout. If you still miss it, deload for that exercise only. |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | Keep doing StrongLifts 5x5 until you stall/deload 2-3 times on your [NAME]. You'll be squatting 1x to 1.5x your body-weight for 5x5 when switching.
 | Body fat | 0.2 |  |  |  |  | Deload after 3 missed attempts with the same weight by lowering the weight by 10% for that exercise only. Increase the weight from there.
 | Body-weight | 86 | 195 | 13.542681784 |  |  | Measure body fat (using a fat calliper) & weigh yourself every 2 weeks. Take full length pictures (front/back/sides) and measurements every 2 weeks.
 |  | (kg) | (lb) | (st)
 | Week1 |  |  | Week2 |  |  | Week3 |  |  | Week4 |  |  | Week5 |  |  | Week6 |  |  | Week7 |  |  | Week8 |  |  | Week9 |  |  | Week10 |  |  | Week11 |  |  | [NAME]
 | Tue | Thur | Sat | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr | mo | we | fr
 | 2011-07-19 00:00:00 | 2011-07-21 00:00:00 | 2011-07-23 00:00:00 | 2011-07-25 00:00:00 | 2011-07-27 00:00:00 | 2011-07-29 00:00:00 | 2011-08-01 00:00:00 | 2011-08-03 00:00:00 | 2011-08-05 00:00:00 | 2011-08-08 00:00:00 | 2011-08-10 00:00:00 | 2011-08-12 00:00:00 | 2011-08-15 00:00:00 | 2011-08-17 00:00:00 | 2011-08-19 00:00:00 | 2011-08-22 00:00:00 | 2011-08-24 00:00:00 | 2011-08-26 00:00:00 | 2011-08-29 00:00:00 | 2011-08-31 00:00:00 | 2011-09-02 00:00:00 | 2011-09-05 00:00:00 | 2011-09-07 00:00:00 | 2011-09-09 00:00:00 | 2011-09-12 00:00:00 | 2011-09-14 00:00:00 | 2011-09-16 00:00:00 | 2011-09-19 00:00:00 | 2011-09-21 00:00:00 | 2011-09-23 00:00:00 | 2011-09-26 00:00:00 | 2011-09-28 00:00:00 | 2011-09-30 00:00:00 | 2011-10-03 00:00:00 | 2011-10-05 00:00:00 | 2011-10-07 00:00:00
 | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT | SQUAT
 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5
[NAME] | 20 | 22.5 | 25 | 27.5 | 30 | 32.5 | 35 | 37.5 | 40 | 42.5 | 45 | 47.5 | 50 | 52.5 | 55 | 57.5 | 60 | 62.5 | 65 | 67.5 | 70 | 72.5 | 75 | 77.5 | 80 | 82.5 | 85 | 87.5 | 90 | 92.5 | 95 | 97.5 | 100 | 102.5 | 105 | 107.5
lb | 45 | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 | 95 | 100 | 105 | 110 | 115 | 120 | 125 | 130 | 135 | 140 | 145 | 150 | 155 | 160 | 165 | 170 | 175 | 180 | 185 | 190 | 195 | 200 | 205 | 210 | 215 | 220
a | 45X | 50x |  | 60 | 65 | 70 | 75 | 80 | 85
 | [NAME] | Overhead press | [NAME] | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME] | Overhead press | [NAME]
 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5 | 5x5
[NAME] | 20 | 20 | 22.5 | 22.5 | 25 | 25 | 27.5 | 27.5 | 30 | 30 | 32.5 | 32.5 | 35 | 35 | 37.5 | 37.5 | 40 | 40 | 42.5 | 42.5 | 45 | 45 | 47.5 | 47.5 | 50 | 50 | 52.5 | 52.5 | 55 | 55 | 57.5 | 57.5 | 60 | 60 | 62.5 | 62.5
lb | 45 | 45 | 50 | 50 | 50 | 55 | 55 | 60 | 60 | 65 | 65 | 70 | 70 | 75 | 75 | 80 | 80 | 85 | 85 | 90 | 90 | 95 | 95 | 100 | 100 | 105 | 105 | 110 | 110 | 115 | 115 | 120 | 120 | 125 | 125 | 130
a | 45X | 45x |  | 50 | 50 | 55 | 55 | 60 | 60
 | Barbell Row | Deadlift | Barbell Row | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row | Deadlift | Barbell Row
 | 5X5 | 1x5 | 5X5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5 | 1x5 | 5X5
[NAME] |  | 40 |  | 45 |  | 50 |  | 55 |  | 60 |  | 65 |  | 70 |  | 75 |  | 80 |  | 85 |  | 90 |  | 95 |  | 100 |  | 105 |  | 110 |  | 115 |  | 120 |  | 125
lb | 45 | 95 | 50 | 50 | 105 | 55 | 115 | 60 | 125 | 65 | 135 | 70 | 145 | 75 | 155 | 80 | 165 | 85 | 175 | 90 | 185 | 95 | 195 | 100 | 205 | 105 | 215 | 110 | 225 | 115 | 235 | 120 | 245 | 125 | 255 | 130
a | 45x | 95 |  | 50 | 105 | 55 | 115 | 60 | 125
 | Push-ups | Pull-ups | Push-ups | Push-ups | [NAME] | Push-ups | Pull-ups | Push-ups | [NAME] | Push-ups | [NAME] | Push-ups | Pull-ups | Push-ups | [NAME] | Push-ups | [NAME] | Push-ups | Pull-ups | Push-ups | [NAME] | Push-ups | [NAME] | Push-ups | Pull-ups | Push-ups | [NAME] | Push-ups | [NAME] | Push-ups | Pull-ups | Push-ups | [NAME] | Push-ups | [NAME] | Push-ups
 | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF | 3xF
a | 18/7/3 | 7/4/2 |  | 17/12/10 | 5/3/2 | 25/15/8 | 6/4/2 | 26/16/8 | 7/4/3
[NAME]
lb
 | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME] | Reverse Crunch | [NAME]
 | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec | 3x12 | 3x30sec
[NAME] | 20 |  | 18 |  | 16 |  | 14 |  | 12 |  | 10 |  | 8 |  | 6 |  | 4 |  | 2
lb | 44.0924524 |  | 39.68320715999999 |  | 35.27396192 |  | 30.86471668 |  | 26.45547144 |  | 22.0462262 |  | 17.63698096 |  | 13.22773572 |  | 8.81849048 |  | 4.40924524
 | Measure body fat using a fat caliper & weigh yourself every 2 weeks
 | Body fat |  |  |  |  | Body fat |  |  |  |  |  | Body fat |  |  |  |  |  | Body Fat |  |  |  |  |  | Body Fat |  |  |  |  |  | Body Fat |  |  |  |  |  | Body Fat
 | 0.2 |  |  |  |  | 0.2 |  |  |  |  |  | 0 |  |  |  |  |  | 0 |  |  |  |  |  | 0 |  |  |  |  |  | 0 |  |  |  |  |  | 0
 | Body-weight |  |  |  |  | Body-weight |  |  |  |  |  | Body-weight |  |  |  |  |  | Body-weight |  |  |  |  |  | Body-weight |  |  |  |  |  | Body-weight |  |  |  |  |  | Body-weight
 | 86 |  |  |  |  | 195 |  |  |  |  |  | 0 |  |  |  |  |  | 0 |  |  |  |  |  | 0 |  |  |  |  |  | 0 |  |  |  |  |  | 0