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Workout

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 municipal, provincial, and federal politics, specializing in investigative journalism and critical analysis from a leftist political lens. He also writes regular editorials on general politics and social issues.

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