Sunday, 25 September 2016

My 5x5 StrongLifts Plan

I'm going to follow the "Generic" 5x5 alternating week plan. For me, this looks like:

Week A
MondayWednesdayFriday
Squat 5x5 (20kg)Squat 5x5Squat 5x5
Bench press 5x5 (20kg)Overhead press 5x5 (20kg)Bench press 5x5
Barbell Row 5x5 (30kg)Deadlift 1x5 (40kg)Barbell Row 5x5

Week B
MondayWednesdayFriday
Squat 5x5Squat 5x5Squat 5x5
Overhead press 5x5Bench press 5x5Overhead press 5x5
Deadlift 1x5Barbell Row 5x5Deadlift 1x5

The plan is thus: Each workout where I can complete all 5 of my sets, I add 2.5kg to the next workout on that exercise, with the exception of the Deadlift where I will add 5kg. I am starting mostly with 20kg which is the weight of a normal bar but adding a slight amount for the barbell row and the Deadlift.

I'll be keeping track of my progress in a diary and then posting the results here.

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