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Stronglifts 5x5 Spreadsheet

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traineo Guru
Posts: 818
Member since
Nov 15, 2006
Posted: September 26, 2008
I'm posting a modified version of the Excel spreadsheet that Mehdi made available on Stronglifts.com.



Here you go!



I highlighted the bits you need to modify with starting weights in green. Everything else is calculated from the initial values, so it should be a snap to set up your program. I also added two rows: Total Weight and Plate Weight + Bar Weight, where I've assumed you're using a 45 lb. olympic bar. It's easier to load the bar when you look at the Plate Weight, but you should really be tracking the total weight as well -- again, Plate Weight + Bar Weight updates automatically from whatever you put in the Total Weight row.



Forgot to highlight Date Started and This Cycle date fields, but you can edit those as well.



This is also the old Stronglifts 5x5. The newer one has ab exercises thrown in, and replaces the Barbell Row with Inverted Rows. When I get a chance, I'll post that as well.



Cheerio!
traineo Guru
Posts: 818
Member since
Nov 15, 2006
Posted: October 14, 2008
Reposting the spreadsheets with Zoho, to make them cross-platform accessible. Also, you no longer need MS Office to view and print them.



Original Stronglifts 5x5



Revised Stronglifts 5x5
traineo Guru
Posts: 2094
Member since
Sep 17, 2007
Posted: October 14, 2008
I've been out too long - what's this new Stronglifts with abs and Inverted Rows???
traineo Fanatic
Posts: 114
Member since
Jan 3, 2008
Posted: October 14, 2008
Weird... I was just looking at that spreadsheet not five minutes ago and then lo and behold here it pops up on traineo too!
traineo Guru
Posts: 818
Member since
Nov 15, 2006
Posted: October 15, 2008
Quoting: nicholman
I've been out too long - what's this new Stronglifts with abs and Inverted Rows???




Mehdi just switched up his Beginner's 5x5 workout within the last two weeks to include more body weight exercises.



I've been trying it and like it a lot. I actually get muscle pumps from all the added reps-to-failure body weight stuff.



Quoting: rosanne
Weird... I was just looking at that spreadsheet not five minutes ago and then lo and behold here it pops up on traineo too!




The new one is nice -- it has extra tabs for goal setting and progress tracking. I'll have to update mine to compensate!
traineo Team
Posts: 11298
Member since
Dec 13, 2007
Posted: December 02, 2008
*bump*



(Someone asked about the Stronglifts 5x5.)
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