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My current workout program: Stronglifts 5×5 Beginner

09 May
My current workout program: Stronglifts 5×5 Beginner

I may as well post the routine I am using. Right now I am following Stronglifts 5×5 Beginner program. It has gone through a few revisions but I like the original version 1.0 better and included in it some ab work that was included in other versions.

Stronglifts 5×5 Beginner program can be found here: http://stronglifts.com/stronglifts-5×5-beginner-strength-training-program/

A copy of the Original Stronglifts v1.0 can be found here: https://mannixcastro.com/?attachment_id=1411

Stronglifts: 

It is composed of 2 different sets of exercises that is alternated each session. The main difference I did from the current version is include some of the things in the other versions.

Changes are:

  • Dips & Pull/Chin-ups included as per version 1.
  • Ab work (crunches and prone bridges) included as per the other versions.
  • After a 3rd deload (on that specific lift ONLY) switch to 3×5.
  • After a 3rd deload after switching to 3×5 then switch to 1×5.
  • After a 3rd deload (on Squats ONLY) after switching to 1×5 then it’s time to a new program such as Mad Cow Intermediate.

Workout A:

Squats 5×5
Bench Press 5×5
Bent-Over Rows 5×5
Dips 3×5 (3 x failure if no weights. Progress to 3*5 with weights)
Reverse Crunch 3×12

Workout B:

Squats 5×5
Overhead Press 5×5
Deadlift 1×5
Pull-ups/Chin-ups 3×5 (3 x Failure if no weights. Progress to 3×5 with weights after doing 3×10 without weights. Pull-ups 1st session then alternate to Chin-ups next session, rinse repeat)
Prone Bridge (3 x failure)

Goal is to add at least 5lbs on the next session (Dip-belt with Weights for the Dips and Pull/Chin-ups).

You can view a spreadsheet I made for this routine in the link below to better understand it: Stronglifts 5×5 v1 Spreadsheet: http://forum.bodybuilding.com/showpost.php?p=197316841&postcount=8

Example:

Day 1:

Squats 5×5
Overhead Press 5×5
Deadlift 1×5
Pull-ups 3×5
Prone Bridge 3 x 60s

Day 2:

Squats 5×5
Bench Press 5×5
Bent-over Rows 5×5
Dips 3*5
Reverse Crunch 3×12

Day 3:

Squats 5×5
Overhead Press 5×5
Deadlift 1×5
Chin-ups 3×5
Prone Bridge 3 x 60s

_______________________________________________

Weight Progression:

  • +5-10 lbs per Workout Day (WOD)
  • +10 lbs to Squats next WOD if last session feels “light”
  • +10 lbs to Deadlift next DL session
  • +10-20 lbs to Deadlift next WOD if last session feels “light”

_______________________________________________

Warm Ups:

  • ALWAYS warm up with an Empty Bar then add 30-45 lbs / warm up set up to your work set.
  • Skip the Warmup Sets IF the Work Set = < 33 kg or 77 lbs
  • NO Empty Bar on Deadlifts + Bent-over Rows!!!

Ex 1:

Warm Up Sets (WU)

2×5 on Empty Bar
1×5 on Bar + 10 lbs
1×3 on Bar + 55 lbs
1×2 on Bar + 100 lbs
1×1 on Bar + 145 lbs

Work Sets (WS)

5×5 on Bar + 190 lbs

Ex 2:

Warm Up Sets (WU)

2×5 on Empty Bar
1×5 on Bar + 30 lbs
1×5 on Bar + 60 lbs
1×3 on Bar + 90 lbs
1×2 on Bar + 120 lbs
1×1 on  Bar +150 lbs

Work Sets (WS)

5*5 on +180 lbs

* Another way to do it is just subtract 45lbs from your workset and keep doing that to subsequent warmup sets until you can’t do that anymore.

_______________________________________________
My Typical Workout Day Routine:
1-2 hours Pre-workout:
Eat my Proatmeal consisting of the following:
  • 1 serving Steel Cut Oats
  • 1 serving Whey Protein Powder
  • 3-6 Strawberries
Upon Arrival at the Gym (Pre-workout):
When I start my workout these are the following things that I ALWAYS do BEFORE I start lifting:
Once I have done all that is when I start the warm-up sets of my current lift then do the workset and follow the program from there!
Post-workout (on the way out the door)
On my way out of the gym I ALWAYS drink my Post-Workout Shake consisting of the following:
(The whole shake has been sitting in my gym bag from the time I leave my apartment to when I finish my whole workout routine!)
  • 8oz Ice Cold Water with 3-5 Ice Cubes
  • 1 serving Quick 1 Minute Oatmeal
  • 1 serving WPI Protein Powder
  • 1 serving Creatine Mono
1-2 hours Post-workout:

Eat a High Carb Meal! (ie: 1-2 cups Quinoa + Meat + Vegetables)

_______________________________________________

Proper Way to do Lifts:

Other Intro to Lifts Videos:

Other Info:

That should provide the basics.

_______________________________________________

Recommendation:

Starting Strength by Mark Rippletoe is also a GREAT and Valuable book to have and read! Everyone serious on getting strong and bodybuilding should HAVE this book! This is going to be your bible!

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3 Comments

Posted by on May 9, 2011 in Program

 

Tags: , , , , , , , , , , , , , , , , , , ,

3 responses to “My current workout program: Stronglifts 5×5 Beginner

  1. androgel

    May 26, 2013 at 3:18 pm

    Good article. I definitely love this site. Stick with it!

     
  2. Elroy

    November 11, 2016 at 10:08 pm

    Great read thanks for your outlook

     

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