I misread my program and did 5x5x177.5kg instead. On week four I was supposed to ramp up to a top set of 5x172.5kg on the squat, which would have been 7.5kg shy of my five rep PR.
If you want any more information on these, just ask - I've got a log. Assistance basically consisted of weighted carries and ab work for squat, and powerbuilding-type exercises for bench. I also prefer going to the gym Sunday, Monday, Wednesday, Thursday so I did a squat or bench session for each of the straight/ramped types once per gym day. I'm not a huge fan of multiple compound lifts on the same day, but sometimes I'm strapped for time and just have to do it. (note these workouts aren't sequential, just two mid-wave examples of set-rep structure) After four weeks, there's a de-load week and then the program moves on to four weeks of three sets of three, again with the straight/ramped - ramped/straight sets.įIVE WAVE Monday Squat - 5x5x177.5kg Bench - 5x87.5kg, 95kg, 100kg, 107.5kg, 115kgįriday Squat - 5x147.5kg, 157.5kg, 170kg, 180kg, 192.5kg Bench - 5x5x107.5kg The opposite happened for bench Monday ramped, Friday straight sets. Monday's squat session was five straight sets of five reps, while Friday's ramped up to a top set of five. The program called for performing squat, bench and barbell row on Monday squat, overhead press and deadlift on Wednesday and squat, bench and barbell row again on Friday. I pretty much stayed on maintenance for the deadlift for the duration of the program. Keep in mind here I am really focussing on my squat and bench, and not so much my deadlift. I hadn't moved much significantly for a few months, so I needed a bit of a change. Why StrongLifts? I came across the Advanced program one day and the plan looked solid for where I thought my strength levels were at. To reach those numbers, I had tried Sheiko (29/37/40) without a great deal of success, Greg Nuckols' StrengthTheory programs with some success, and my own programming based on what worked for me and what didn't. I did my first competition after retiring from basketball in 2016, and another in November last year where I hit the totals listed above. I lifted for fitness before that, but never took it particularly seriously. I've been powerlifting for around two, maybe two and a half years. Squat: 205kg / 452lbs max at IPF competition -> same weight for a tripleīench: 125kg / 276lbs max -> same weight for a tripleĭeadlift: 260kg / 563lbs max -> no change Strongerbyscience Objective Strength Standards This is not a place for your personal records, articles or videologs unless you meet specific requirements. This is not a place for overdone and nonconstructive complaints and criticisms about elements of the sport that you don't like, ESPECIALLY IF YOU DON'T ACTUALLY TAKE PART IN THE SPORT. This is not a place for questions that can be answered via a quick google search. A post doesn't have to violate a rule to not meet our criteria.
#Stronglifts 5x5 workout spreadsheet mods#
A place where mods WILL delete any post we feel is not a good fit, regardless of any sidebar or FAQ statements. A place to post theory, discussion and information that will make us better lifters. A place to discuss the sport of Powerlifting and the training of the lifts. It's not specifically about powerlifting or only very tangentially related. It pertains to only you and not the larger community. You want to sell us a product or do market research. Your thread belongs in the daily thread or one of the other weekly threads: It's a thread that is specifically about powerlifting and promotes community discussion. It's an interesting article or video of an elite or interesting lift relevant to the sport. This version of 5x5 also contains some higher-rep accessory work that will help add muscle mass along with strength.Get Flair Your thread belongs on the main board: A well-designed 5x5 will reliably produce an increase in muscle mass, as well, provided you are eating enough calories to support this muscle growth. It's a great idea to use a 1RM calculator to find out your percentages.īut this is more than just a strength program. It has been most popular among strength-seeking lifters, because it has you training in the strength-building sweet spot of 70-80 percent of your one-rep max (1RM) on big lifts. This training approach is designed to hit your muscles hard three times per week, then allow enough time to promote growth and recovery.
Others, like 5x5 for Muscle and Strength in BodyFit, add a third variation build around a third set of lifts, like box squats and incline presses. Some protocols would just have you alternate those two workouts in an A/B/A, B/A/B style.
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