My goal is to crush 200 lbs in the 12 weeks of the StrongLifts program.
Overhead press is in purple Bench is in gray Barbell row is orange Squats are in blue and deadlifts are in green. Pretty great if you ask me! Below is the graph generated by the StrongLifts app for all 5 of my core lifts. If you missed any reps, it will tell you to take 5 minutes rest and provide encouragement that you will make all 5 reps the next set. I especially like how the StrongLifts app has a timer to keep the sets going at an appropriate pace after each set, once you log it, the app will tell you to take 90 seconds of rest if the set was easy or 3 minutes rest if it was challenging. While Week 1 started off pretty slow, and I was very skeptical that my body could handle squatting 3x/week, Week 2 proved to me that this program is going to be awesome! So if you’re just starting off, give it at least 5 sessions to make your initial judgement. I highly recommend using the StrongLifts App to help track your workouts and progress. On the right, I have included the calendar of my workouts for the first two weeks of the program. My first week was Thursday (Day A), Saturday (Day B), Monday (Day A). For example, the first week of the program goes A, B, A with at least 1 day of rest between each workout day. You will burn yourself out if you add in additional work!Ī typical schedule on StrongLifts 5x5 is set up alternating Days A and B. Do not do extra sets or reps or additional exercises! This is a 12-week + strength building program that forces progressive overload by increasing the weight by 2.5 - 5 lbs each day. Naturally, you will want to do more on this program because it seems so simple. See the graphic below for the exercises and routine schedule for Day A and Day B. Each exercise is done for 5 sets of 5 reps with the exception of Deadlifts (I’ll explain that further in a moment). The 5 exercises this program includes are Squats, Bench Press, Overhead Press, Barbell Rows, and Deadlifts. There are two types of days for this program: Day A and Day B. For those of you unfamiliar with the training plan, it’s very simple and most workouts take an hour or less to complete. For the past week or so I’ve been following the StrongLifts 5x5 program.
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