We finished 12 weeks of Stronglifts 5×5

Today we finished the first part of the Stronglifts 5×5 weightlifting programme.
Basically, the programme is 3 workouts per week, alternating between 2 types of workouts:

  1. Squats, overhead press, and deadlifts
  2. Squats, bench press, and barbell row

We do 5 sets of 5 reps for each of the exercises (except for deadlifts; it’s only 1 set). We start with just the empty bar on the first day of each exercise, then add 5 pounds each consecutive day until you reach failure (expect deadlift; we go up by 10 lbs each time). When we reach failure, we drop down by 15–20 lbs, then go back up by 5 lb increments.
The programme is for 12 weeks, but you can keep going once you complete the 12 weeks.
When we finished today, here is where I sat:

  • 220 lb squats
  • 115 lb overhead press (I failed on 130 lbs, so just barely dropped back)
  • 250 lb deadlift
  • 130 lb bench press
  • 150 lb barbell row

Here I am deadlifting 250 lbs.

I’m pretty excited about the programme. I’ve weightlifted off and on for over 20 years, and nothing I ever tried worked. I could never build muscle. My legs, arms, back, and core muscles are all showing development, and I am very excited about it. I’m looking forward to seeing what the next 12 weeks bring.

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By Kim Siever

Kim Siever is an independent journalist based in Lethbridge, Alberta. He writes daily news stories, focusing on politics and labour.

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