14259496 Strong Lifts 5x5 Advanced
This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA
Overview
Download & View 14259496 Strong Lifts 5x5 Advanced as PDF for free.
More details
- Words: 1,915
- Pages: 12
StrongLifts 5x5 Advanced – Bench Press Version 9 Week Strength Training Program for Intermediates This version emphasis the Bench Press More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/
Squat Bench Press Power Clean Deadlift Overhead Press Weighed Dips Weighted Pull-ups Turkish Getups
Day Monday
Wednesday
Test Weight 315 225 205 365 185 45 45 45
Reps Achieved (<12) 5 5 5 5 5 5 5 5
1RM 354 253 231 411 208 51 51 51
5RM 315 225 205 365 185 45 45 45
Reps 5 5 5 5 5
Wk 1 233 233 233 233 233
Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291
Bench Press
5 5 5 5 5
137 148 158 169 180
154 166 178 190 203
171 185 198 212 225
Power Clean
5 5 5 5 5
125 134 144 154 164
140 151 162 173 185
156 168 180 193 205
Weighted Dips
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
210 210 210 210 210
231 231 231 231 231
251 251 251 251 251
Overhead Press
5
137
154
171
Exercise Squat
5x5RM 291 208 190 338 171 x x x
Friday
5 5 5 5
137 137 137 137
154 154 154 154
171 171 171 171
Deadlift
5 5 5 5 5
270 270 270 270 270
304 304 304 304 304
338 338 338 338 338
Weighed Pull-ups
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
192 207 222 237 252
215 232 249 266 284
239 258 277 296 315
Bench Press
5 5 5 5 5
167 167 167 167 167
187 187 187 187 187
208 208 208 208 208
Power Clean
5 5 5 5 5
152 152 152 152 152
171 171 171 171 171
190 190 190 190 190
Turkish Get-ups
5 5 5
12 24 36
13 27 41
15 30 45
New 1RM 372 266 242 429 217 x x x
3RM 351 251 229 405 205 x x x
3x3RM 334 238 217 385 195 x x x
Wk 4 306 306 306 306 306
Reps 3 3 3
Deload Wk 5 306 306 306
Wk 6 315 315 315
180 194 208 222 236
3 3 3
189 213 236
193 217 241
197 221 246
201 226 251
206 232 257
164 177 189 202 215
3 3 3
172 194 215
176 198 220
179 202 224
183 206 229
188 211 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
3
180
185
190
195
200
e Phase
Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334
Wk 9 342 342 342
260 260 260 260 260 180
180 180 180 180
3 3
180 180
185 185
190 190
195 195
200 200
355 355 355 355 355
3 3 3
355 355 355
365 365 365
375 375 375
385 385 385
394 394 394
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
251 271 291 311 331
3 3 3
265 298 331
270 304 338
276 310 345
281 316 351
288 324 360
219 219 219 219 219
3 3 3
219 219 219
225 225 225
232 232 232
238 238 238
244 244 244
199 199 199 199 199
3 3 3
199 199 199
209 209 209
219 219 219
229 229 229
234 234 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
StrongLifts 5x5 Advanced - Overhead Press Version 9 Week Strength Training Program for Intermediates This version emphasis the Overhead Press More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/
Squat Overhead Press Power Clean Deadlift Bench Press Weighed Dips Weighted Pull-ups Turkish Getups
Day Monday
Wednesday
Test Weight 315 185 205 365 225 45 45 45
Reps Achieved (<12) 5 5 5 5 5 5 5 5
1RM 354 208 231 411 253 51 51 51
5RM 315 185 205 365 225 45 45 45
Reps 5 5 5 5 5
Wk 1 233 233 233 233 233
Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291
Overhead Press
5 5 5 5 5
112 121 130 139 148
127 137 147 157 167
141 152 163 174 185
Power Clean
5 5 5 5 5
125 134 144 154 164
140 151 162 173 185
156 168 180 193 205
Weighted Dips
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
210 210 210 210 210
231 231 231 231 231
251 251 251 251 251
Bench Press
5
167
187
208
Exercise Squat
5x5RM 291 171 190 338 208 x x x
Friday
5 5 5 5
167 167 167 167
187 187 187 187
208 208 208 208
Deadlift
5 5 5 5 5
270 270 270 270 270
304 304 304 304 304
338 338 338 338 338
Weighed Pull-ups
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
192 207 222 237 252
215 232 249 266 284
239 258 277 296 315
Overhead Press
5 5 5 5 5
137 137 137 137 137
154 154 154 154 154
171 171 171 171 171
Power Clean
5 5 5 5 5
152 152 152 152 152
171 171 171 171 171
190 190 190 190 190
Turkish Get-ups
5 5 5
12 24 36
13 27 41
15 30 45
New 1RM 372 219 242 429 264 x x x
3RM 351 206 229 405 250 x x x
3x3RM 334 196 217 385 237 x x x
Wk 4 306 306 306 306 306
Reps 3 3 3
Deload Wk 5 306 306 306
Wk 6 315 315 315
148 159 171 183 194
3 3 3
155 175 194
159 178 198
162 182 202
165 186 206
169 190 212
164 177 189 202 215
3 3 3
172 194 215
176 198 220
179 202 224
183 206 229
188 211 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
3
219
225
231
237
243
e Phase
Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334
Wk 9 342 342 342
260 260 260 260 260 219
219 219 219 219
3 3
219 219
225 225
231 231
237 237
243 243
355 355 355 355 355
3 3 3
355 355 355
365 365 365
375 375 375
385 385 385
394 394 394
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
251 271 291 311 331
3 3 3
265 298 331
270 304 338
276 310 345
281 316 351
288 324 360
180 180 180 180 180
3 3 3
180 180 180
185 185 185
191 191 191
196 196 196
201 201 201
199 199 199 199 199
3 3 3
199 199 199
209 209 209
219 219 219
229 229 229
234 234 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
StrongLifts 5x5 Advanced - Barbell Row Version 9 Week Strength Training Program for Intermediates This version has Barbell Rows instead of Power Cleans. Do this version if your gym doesn't allow Power Cleans. More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/
Squat Bench Press Barbell Row Deadlift Overhead Press Weighed Dips Weighted Pull-ups Turkish Getups
Day Monday
Wednesday
Test Weight 315 225 205 315 185 45 45 45
Reps Achieved (<12) 5 5 5 5 5 5 5 5
1RM 354 253 231 354 208 51 51 51
5RM 315 225 205 315 185 45 45 45
Reps 5 5 5 5 5
Wk 1 233 233 233 233 233
Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291
Bench Press
5 5 5 5 5
137 148 158 169 180
154 166 178 190 203
171 185 198 212 225
Barbell Row
5 5 5 5 5
125 134 144 154 164
140 151 162 173 185
156 168 180 193 205
Weighted Dips
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
210 210 210 210 210
231 231 231 231 231
251 251 251 251 251
Overhead Press
5
137
154
171
Exercise Squat
5x5RM 291 208 190 291 171 x x x
Friday
5 5 5 5
137 137 137 137
154 154 154 154
171 171 171 171
Deadlift
5 5 5 5 5
233 233 233 233 233
262 262 262 262 262
291 291 291 291 291
Weighed Pull-ups
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
192 207 222 237 252
215 232 249 266 284
239 258 277 296 315
Bench Press
5 5 5 5 5
167 167 167 167 167
187 187 187 187 187
208 208 208 208 208
Barbell Row
5 5 5 5 5
152 152 152 152 152
171 171 171 171 171
190 190 190 190 190
Turkish Get-ups
5 5 5
12 24 36
13 27 41
15 30 45
allow Power Cleans.
New 1RM 372 266 242 370 217 x x x
3RM 351 251 229 349 205 x x x
3x3RM 334 238 217 332 195 x x x
Wk 4 306 306 306 306 306
Reps 3 3 3
Deload Wk 5 306 306 306
Wk 6 315 315 315
180 194 208 222 236
3 3 3
189 213 236
193 217 241
197 221 246
201 226 251
206 232 257
164 177 189 202 215
3 3 3
172 194 215
176 198 220
179 202 224
183 206 229
188 211 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
3
180
185
190
195
200
e Phase
Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334
Wk 9 342 342 342
260 260 260 260 260 180
180 180 180 180
3 3
180 180
185 185
190 190
195 195
200 200
306 306 306 306 306
3 3 3
306 306 306
315 315 315
323 323 323
332 332 332
340 340 340
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
251 271 291 311 331
3 3 3
265 298 331
270 304 338
276 310 345
281 316 351
288 324 360
219 219 219 219 219
3 3 3
219 219 219
225 225 225
232 232 232
238 238 238
244 244 244
199 199 199 199 199
3 3 3
199 199 199
209 209 209
219 219 219
229 229 229
234 234 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
Squat Bench Press Power Clean Deadlift Overhead Press Weighed Dips Weighted Pull-ups Turkish Getups
Day Monday
Wednesday
Test Weight 315 225 205 365 185 45 45 45
Reps Achieved (<12) 5 5 5 5 5 5 5 5
1RM 354 253 231 411 208 51 51 51
5RM 315 225 205 365 185 45 45 45
Reps 5 5 5 5 5
Wk 1 233 233 233 233 233
Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291
Bench Press
5 5 5 5 5
137 148 158 169 180
154 166 178 190 203
171 185 198 212 225
Power Clean
5 5 5 5 5
125 134 144 154 164
140 151 162 173 185
156 168 180 193 205
Weighted Dips
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
210 210 210 210 210
231 231 231 231 231
251 251 251 251 251
Overhead Press
5
137
154
171
Exercise Squat
5x5RM 291 208 190 338 171 x x x
Friday
5 5 5 5
137 137 137 137
154 154 154 154
171 171 171 171
Deadlift
5 5 5 5 5
270 270 270 270 270
304 304 304 304 304
338 338 338 338 338
Weighed Pull-ups
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
192 207 222 237 252
215 232 249 266 284
239 258 277 296 315
Bench Press
5 5 5 5 5
167 167 167 167 167
187 187 187 187 187
208 208 208 208 208
Power Clean
5 5 5 5 5
152 152 152 152 152
171 171 171 171 171
190 190 190 190 190
Turkish Get-ups
5 5 5
12 24 36
13 27 41
15 30 45
New 1RM 372 266 242 429 217 x x x
3RM 351 251 229 405 205 x x x
3x3RM 334 238 217 385 195 x x x
Wk 4 306 306 306 306 306
Reps 3 3 3
Deload Wk 5 306 306 306
Wk 6 315 315 315
180 194 208 222 236
3 3 3
189 213 236
193 217 241
197 221 246
201 226 251
206 232 257
164 177 189 202 215
3 3 3
172 194 215
176 198 220
179 202 224
183 206 229
188 211 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
3
180
185
190
195
200
e Phase
Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334
Wk 9 342 342 342
260 260 260 260 260 180
180 180 180 180
3 3
180 180
185 185
190 190
195 195
200 200
355 355 355 355 355
3 3 3
355 355 355
365 365 365
375 375 375
385 385 385
394 394 394
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
251 271 291 311 331
3 3 3
265 298 331
270 304 338
276 310 345
281 316 351
288 324 360
219 219 219 219 219
3 3 3
219 219 219
225 225 225
232 232 232
238 238 238
244 244 244
199 199 199 199 199
3 3 3
199 199 199
209 209 209
219 219 219
229 229 229
234 234 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
StrongLifts 5x5 Advanced - Overhead Press Version 9 Week Strength Training Program for Intermediates This version emphasis the Overhead Press More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/
Squat Overhead Press Power Clean Deadlift Bench Press Weighed Dips Weighted Pull-ups Turkish Getups
Day Monday
Wednesday
Test Weight 315 185 205 365 225 45 45 45
Reps Achieved (<12) 5 5 5 5 5 5 5 5
1RM 354 208 231 411 253 51 51 51
5RM 315 185 205 365 225 45 45 45
Reps 5 5 5 5 5
Wk 1 233 233 233 233 233
Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291
Overhead Press
5 5 5 5 5
112 121 130 139 148
127 137 147 157 167
141 152 163 174 185
Power Clean
5 5 5 5 5
125 134 144 154 164
140 151 162 173 185
156 168 180 193 205
Weighted Dips
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
210 210 210 210 210
231 231 231 231 231
251 251 251 251 251
Bench Press
5
167
187
208
Exercise Squat
5x5RM 291 171 190 338 208 x x x
Friday
5 5 5 5
167 167 167 167
187 187 187 187
208 208 208 208
Deadlift
5 5 5 5 5
270 270 270 270 270
304 304 304 304 304
338 338 338 338 338
Weighed Pull-ups
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
192 207 222 237 252
215 232 249 266 284
239 258 277 296 315
Overhead Press
5 5 5 5 5
137 137 137 137 137
154 154 154 154 154
171 171 171 171 171
Power Clean
5 5 5 5 5
152 152 152 152 152
171 171 171 171 171
190 190 190 190 190
Turkish Get-ups
5 5 5
12 24 36
13 27 41
15 30 45
New 1RM 372 219 242 429 264 x x x
3RM 351 206 229 405 250 x x x
3x3RM 334 196 217 385 237 x x x
Wk 4 306 306 306 306 306
Reps 3 3 3
Deload Wk 5 306 306 306
Wk 6 315 315 315
148 159 171 183 194
3 3 3
155 175 194
159 178 198
162 182 202
165 186 206
169 190 212
164 177 189 202 215
3 3 3
172 194 215
176 198 220
179 202 224
183 206 229
188 211 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
3
219
225
231
237
243
e Phase
Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334
Wk 9 342 342 342
260 260 260 260 260 219
219 219 219 219
3 3
219 219
225 225
231 231
237 237
243 243
355 355 355 355 355
3 3 3
355 355 355
365 365 365
375 375 375
385 385 385
394 394 394
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
251 271 291 311 331
3 3 3
265 298 331
270 304 338
276 310 345
281 316 351
288 324 360
180 180 180 180 180
3 3 3
180 180 180
185 185 185
191 191 191
196 196 196
201 201 201
199 199 199 199 199
3 3 3
199 199 199
209 209 209
219 219 219
229 229 229
234 234 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
StrongLifts 5x5 Advanced - Barbell Row Version 9 Week Strength Training Program for Intermediates This version has Barbell Rows instead of Power Cleans. Do this version if your gym doesn't allow Power Cleans. More info: http://stronglifts.com/stronglifts-5x5-advanced-strength-training-for-intermediates/
Squat Bench Press Barbell Row Deadlift Overhead Press Weighed Dips Weighted Pull-ups Turkish Getups
Day Monday
Wednesday
Test Weight 315 225 205 315 185 45 45 45
Reps Achieved (<12) 5 5 5 5 5 5 5 5
1RM 354 253 231 354 208 51 51 51
5RM 315 225 205 315 185 45 45 45
Reps 5 5 5 5 5
Wk 1 233 233 233 233 233
Volume Phase Wk 2 Wk 3 262 291 262 291 262 291 262 291 262 291
Bench Press
5 5 5 5 5
137 148 158 169 180
154 166 178 190 203
171 185 198 212 225
Barbell Row
5 5 5 5 5
125 134 144 154 164
140 151 162 173 185
156 168 180 193 205
Weighted Dips
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
210 210 210 210 210
231 231 231 231 231
251 251 251 251 251
Overhead Press
5
137
154
171
Exercise Squat
5x5RM 291 208 190 291 171 x x x
Friday
5 5 5 5
137 137 137 137
154 154 154 154
171 171 171 171
Deadlift
5 5 5 5 5
233 233 233 233 233
262 262 262 262 262
291 291 291 291 291
Weighed Pull-ups
5 5 5
12 24 36
13 27 41
15 30 45
Squat
5 5 5 5 5
192 207 222 237 252
215 232 249 266 284
239 258 277 296 315
Bench Press
5 5 5 5 5
167 167 167 167 167
187 187 187 187 187
208 208 208 208 208
Barbell Row
5 5 5 5 5
152 152 152 152 152
171 171 171 171 171
190 190 190 190 190
Turkish Get-ups
5 5 5
12 24 36
13 27 41
15 30 45
allow Power Cleans.
New 1RM 372 266 242 370 217 x x x
3RM 351 251 229 349 205 x x x
3x3RM 334 238 217 332 195 x x x
Wk 4 306 306 306 306 306
Reps 3 3 3
Deload Wk 5 306 306 306
Wk 6 315 315 315
180 194 208 222 236
3 3 3
189 213 236
193 217 241
197 221 246
201 226 251
206 232 257
164 177 189 202 215
3 3 3
172 194 215
176 198 220
179 202 224
183 206 229
188 211 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
3
180
185
190
195
200
e Phase
Intensity Phase Wk 7 Wk 8 325 334 325 334 325 334
Wk 9 342 342 342
260 260 260 260 260 180
180 180 180 180
3 3
180 180
185 185
190 190
195 195
200 200
306 306 306 306 306
3 3 3
306 306 306
315 315 315
323 323 323
332 332 332
340 340 340
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
251 271 291 311 331
3 3 3
265 298 331
270 304 338
276 310 345
281 316 351
288 324 360
219 219 219 219 219
3 3 3
219 219 219
225 225 225
232 232 232
238 238 238
244 244 244
199 199 199 199 199
3 3 3
199 199 199
209 209 209
219 219 219
229 229 229
234 234 234
16 31 47
3 3 3
16 31 47
18 34 50
21 36 52
23 39 55
26 41 57
Related Documents
14259496 Strong Lifts 5x5 Advanced
June 2020 0
Matriz 5x5
November 2019 5
Bibliografie Strong
November 2019 36
Strong Interaction
October 2019 22
Strong Adjectives
June 2020 5