{"id":2817,"date":"2014-07-04T21:40:56","date_gmt":"2014-07-04T21:40:56","guid":{"rendered":"http:\/\/siever.ca\/kim\/?p=2817"},"modified":"2014-07-05T21:41:15","modified_gmt":"2014-07-05T21:41:15","slug":"we-finished-12-weeks-of-stronglifts-5x5","status":"publish","type":"post","link":"https:\/\/siever.ca\/kim\/2014\/07\/04\/we-finished-12-weeks-of-stronglifts-5x5\/","title":{"rendered":"We finished 12 weeks of Stronglifts 5×5"},"content":{"rendered":"

Today we finished the first part of the Stronglifts 5\u00d75 <\/a>weightlifting programme.<\/p>\n

Basically, the programme is 3 workouts per week, alternating between 2 types of workouts:<\/p>\n

    \n
  1. Squats, overhead press, and deadlifts<\/li>\n
  2. Squats, bench press, and barbell row<\/li>\n<\/ol>\n

    We do 5 sets of 5 reps for each of the exercises (except for deadlifts; it\u2019s only 1 set).\u00a0We 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\u201320 lbs, then go back up by 5 lb increments.<\/p>\n

    The programme is for 12 weeks, but you can keep going once you complete the 12 weeks.<\/p>\n

    When we finished today, here is where I sat:<\/p>\n

      \n
    • 220 lb squats<\/li>\n
    • 115 lb overhead press (I failed on 130 lbs, so just barely dropped back)<\/li>\n
    • 250 lb deadlift<\/li>\n
    • 130 lb bench press<\/li>\n
    • 150 lb barbell row<\/li>\n<\/ul>\n

      Here I am deadlifting 250 lbs.<\/p>\n