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  • Strong Lifts 5x5 Advanced

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    Spicty Cent
    266 vizualizări12 pagini

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    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca XLS, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    266 vizualizări12 pagini

    Strong Lifts 5x5 Advanced

    Încărcat de

    Spicty Cent

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca XLS, PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 12

    StrongLifts 5x5 Advanced – Bench Press Version Rounded to: 5

    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/

    Test Weight Reps Achieved (<12) 1RM 5RM 5x5RM


    Squat 315 5 355 315 290
    Bench Press 225 5 255 225 210
    Power Clean 205 5 230 205 190
    Deadlift 365 5 410 365 340
    Overhead Press 185 5 210 185 170
    Weighed Dips 45 5 50 45 x
    Weighted Pull-ups 45 5 50 45 x
    Turkish Getups 45 5 50 45 x

    Volume Phase
    Day Exercise Reps Wk 1 Wk 2 Wk 3
    Monday Squat 5 230 260 290
    5 230 260 290
    5 230 260 290
    5 230 260 290
    5 230 260 290

    Bench Press 5 135 155 170


    5 150 170 185
    5 160 180 200
    5 170 195 210
    5 180 205 225

    Power Clean 5 125 140 155


    5 135 150 170
    5 145 165 180
    5 155 175 195
    5 165 185 205

    Weighted Dips 5 10 15 15
    5 25 25 30
    5 35 40 45

    Wednesday Squat 5 205 230 250


    5 205 230 250
    5 205 230 250
    5 205 230 250
    5 205 230 250

    Overhead Press 5 135 155 170


    5 135 155 170
    5 135 155 170
    5 135 155 170
    5 135 155 170

    Deadlift 5 270 305 340


    5 270 305 340
    5 270 305 340
    5 270 305 340
    5 270 305 340

    Weighed Pull-ups 5 10 15 15
    5 25 25 30
    5 35 40 45

    Friday Squat 5 190 215 240


    5 205 235 260
    5 220 250 275
    5 235 270 295
    5 250 285 315

    Bench Press 5 170 190 210


    5 170 190 210
    5 170 190 210
    5 170 190 210
    5 170 190 210

    Power Clean 5 150 170 190


    5 150 170 190
    5 150 170 190
    5 150 170 190
    5 150 170 190

    Turkish Get-ups 5 10 15 15
    5 25 25 30
    5 35 40 45
    New 1RM 3RM 3x3RM
    370 350 335
    265 250 240
    240 225 215
    430 405 385
    220 210 200
    x x x
    x x x
    x x x

    Phase Deload Intensity Phase


    Wk 4 Reps Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
    305 3 305 315 325 335 345
    305 3 305 315 325 335 345
    305 3 305 315 325 335 345
    305
    305

    180 3 190 190 195 200 205


    195 3 210 215 220 225 230
    205 3 235 240 245 250 255
    220
    235

    165 3 170 175 175 180 185


    175 3 195 200 200 205 205
    190 3 215 220 220 225 230
    200
    215

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65

    260
    260
    260
    260
    260

    180 3 180 185 195 200 205


    180 3 180 185 195 200 205
    180 3 180 185 195 200 205
    180
    180

    355 3 355 365 375 385 395


    355 3 355 365 375 385 395
    355 3 355 365 375 385 395
    355
    355

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65

    250 3 265 270 275 280 290


    270 3 295 300 310 315 325
    290 3 330 335 345 350 360
    310
    330

    220 3 220 225 235 240 245


    220 3 220 225 235 240 245
    220 3 220 225 235 240 245
    220
    220

    200 3 200 210 215 225 230


    200 3 200 210 215 225 230
    200 3 200 210 215 225 230
    200
    200

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65
    StrongLifts 5x5 Advanced - Overhead Press Version Rounded to: 5
    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/

    Test Weight Reps Achieved (<12) 1RM 5RM 5x5RM


    Squat 315 5 355 315 290
    Overhead Press 185 5 210 185 170
    Power Clean 205 5 230 205 190
    Deadlift 365 5 410 365 340
    Bench Press 225 5 255 225 210
    Weighed Dips 45 5 50 45 x
    Weighted Pull-ups 45 5 50 45 x
    Turkish Getups 45 5 50 45 x

    Volume Phase
    Day Exercise Reps Wk 1 Wk 2 Wk 3
    Monday Squat 5 230 260 290
    5 230 260 290
    5 230 260 290
    5 230 260 290
    5 230 260 290

    Overhead Press 5 115 130 140


    5 125 140 150
    5 130 150 165
    5 140 160 175
    5 150 170 185

    Power Clean 5 125 140 155


    5 135 150 170
    5 145 165 180
    5 155 175 195
    5 165 185 205

    Weighted Dips 5 10 15 15
    5 25 25 30
    5 35 40 45

    Wednesday Squat 5 205 230 250


    5 205 230 250
    5 205 230 250
    5 205 230 250
    5 205 230 250

    Bench Press 5 170 190 210


    5 170 190 210
    5 170 190 210
    5 170 190 210
    5 170 190 210

    Deadlift 5 270 305 340


    5 270 305 340
    5 270 305 340
    5 270 305 340
    5 270 305 340

    Weighed Pull-ups 5 10 15 15
    5 25 25 30
    5 35 40 45

    Friday Squat 5 190 215 240


    5 205 235 260
    5 220 250 275
    5 235 270 295
    5 250 285 315

    Overhead Press 5 135 155 170


    5 135 155 170
    5 135 155 170
    5 135 155 170
    5 135 155 170

    Power Clean 5 150 170 190


    5 150 170 190
    5 150 170 190
    5 150 170 190
    5 150 170 190

    Turkish Get-ups 5 10 15 15
    5 25 25 30
    5 35 40 45
    New 1RM 3RM 3x3RM
    370 350 335
    220 210 200
    240 225 215
    430 405 385
    265 250 240
    x x x
    x x x
    x x x

    Phase Deload Intensity Phase


    Wk 4 Reps Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
    305 3 305 315 325 335 345
    305 3 305 315 325 335 345
    305 3 305 315 325 335 345
    305
    305

    150 3 155 160 165 170 170


    160 3 175 180 185 190 195
    170 3 195 200 205 210 215
    185
    195

    165 3 170 175 175 180 185


    175 3 195 200 200 205 205
    190 3 215 220 220 225 230
    200
    215

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65

    260
    260
    260
    260
    260

    220 3 220 225 235 240 245


    220 3 220 225 235 240 245
    220 3 220 225 235 240 245
    220
    220

    355 3 355 365 375 385 395


    355 3 355 365 375 385 395
    355 3 355 365 375 385 395
    355
    355

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65

    250 3 265 270 275 280 290


    270 3 295 300 310 315 325
    290 3 330 335 345 350 360
    310
    330

    180 3 180 185 195 200 205


    180 3 180 185 195 200 205
    180 3 180 185 195 200 205
    180
    180

    200 3 200 210 215 225 230


    200 3 200 210 215 225 230
    200 3 200 210 215 225 230
    200
    200

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65
    StrongLifts 5x5 Advanced - Barbell Row Version Rounded to: 5
    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/

    Test Weight Reps Achieved (<12) 1RM 5RM 5x5RM


    Squat 225 5 255 225 210
    Bench Press 185 5 210 185 170
    Barbell Row 185 5 210 185 170
    Deadlift 325 5 365 325 300
    Overhead Press 95 5 105 95 90
    Weighed Dips 45 5 50 45 x
    Weighted Pull-ups 45 5 50 45 x
    Turkish Getups 45 5 50 45 x

    Volume Phase
    Day Exercise Reps Wk 1 Wk 2 Wk 3
    Monday Squat 5 170 190 210
    5 170 190 210
    5 170 190 210
    5 170 190 210
    5 170 190 210

    Bench Press 5 115 130 140


    5 125 140 150
    5 130 150 165
    5 140 160 175
    5 150 170 185

    Barbell Row 5 115 130 140


    5 125 140 150
    5 130 150 165
    5 140 160 175
    5 150 170 185

    Weighted Dips 5 10 15 15
    5 25 25 30
    5 35 40 45

    Wednesday Squat 5 155 165 180


    5 155 165 180
    5 155 165 180
    5 155 165 180
    5 155 165 180

    Overhead Press 5 70 80 90
    5 70 80 90
    5 70 80 90
    5 70 80 90
    5 70 80 90

    Deadlift 5 240 270 300


    5 240 270 300
    5 240 270 300
    5 240 270 300
    5 240 270 300

    Weighed Pull-ups 5 10 15 15
    5 25 25 30
    5 35 40 45

    Friday Squat 5 135 155 170


    5 150 170 185
    5 160 180 200
    5 170 195 210
    5 180 205 225

    Bench Press 5 135 155 170


    5 135 155 170
    5 135 155 170
    5 135 155 170
    5 135 155 170

    Barbell Row 5 135 155 170


    5 135 155 170
    5 135 155 170
    5 135 155 170
    5 135 155 170

    Turkish Get-ups 5 10 15 15
    5 25 25 30
    5 35 40 45
    low Power Cleans.

    New 1RM 3RM 3x3RM


    265 250 240
    220 210 200
    220 210 200
    380 360 340
    115 110 105
    x x x
    x x x
    x x x

    Phase Deload Intensity Phase


    Wk 4 Reps Wk 5 Wk 6 Wk 7 Wk 8 Wk 9
    220 3 220 225 235 240 245
    220 3 220 225 235 240 245
    220 3 220 225 235 240 245
    220
    220

    150 3 155 160 165 170 170


    160 3 175 180 185 190 195
    170 3 195 200 205 210 215
    185
    195

    150 3 155 160 165 170 170


    160 3 175 180 185 190 195
    170 3 195 200 205 210 215
    185
    195

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65

    185
    185
    185
    185
    185

    95 3 95 100 100 105 110


    95 3 95 100 100 105 110
    95 3 95 100 100 105 110
    95
    95

    315 3 315 325 330 340 350


    315 3 315 325 330 340 350
    315 3 315 325 330 340 350
    315
    315

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65

    180 3 190 190 195 200 205


    195 3 210 215 220 225 230
    205 3 235 240 245 250 255
    220
    235

    180 3 180 185 195 200 205


    180 3 180 185 195 200 205
    180 3 180 185 195 200 205
    180
    180

    180 3 180 190 200 210 215


    180 3 180 190 200 210 215
    180 3 180 190 200 210 215
    180
    180

    15 3 15 20 25 30 35
    30 3 30 35 40 45 50
    45 3 45 50 55 60 65

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