S&C UnderGround Stronglift 5x5 calculator

7/25/16 2:20 PM
6/10/16
Posts: 59
Going to start doing 5x5 for a couple of months. Was just wondering if anyone had any material to help me calculate my week to week lifts and progression.
7/25/16 5:59 PM
3/22/16
Posts: 1413

Start off at 80% of your 1RM for 2-3 weeks, last week should be 95%/100%110%, IMO.

7/26/16 4:37 AM
6/10/16
Posts: 64
WordUp - 

Start off at 80% of your 1RM for 2-3 weeks, last week should be 95%/100%110%, IMO.


Thanks for the info.
7/28/16 4:37 PM
8/22/02
Posts: 2715
Stronglifts has an app for iPhone and Android. That's what I use. It does all the work for you.
8/2/16 3:00 PM
6/10/16
Posts: 94
DaddyRich - Stronglifts has an app for iPhone and Android. That's what I use. It does all the work for you.

ive got it thanks. seems a bit light what its calculated me to lift however??
8/3/16 7:47 PM
10/13/02
Posts: 6192
Mshi -
DaddyRich - Stronglifts has an app for iPhone and Android. That's what I use. It does all the work for you.

ive got it thanks. seems a bit light what its calculated me to lift however??
It does start light, but after a month or so it gets pretty heavy. Keep in mind you'll be doing 5x5, so even if its light for the first 2 or 3 sets, sets 4-5 can be painful. I'm into my second month of Stronglifts now, and I'm probably going back to Wendler 531 soon. Its starting to suck having to squat 3 days per week. Phone Post 3.0
Edited: 8/29/16 7:10 PM
8/17/08
Posts: 954

I started this Saturday. I too thought the initial weight was low, but you will be up 15 lbs the following week squats and 10 on the others until you fail

8/31/16 4:29 PM
5/29/04
Posts: 14
The stronglifts app is probably one of the best apps around full stop (not just fitness, just in general. It's really well made) Phone Post 3.0
9/9/16 8:30 PM
7/17/11
Posts: 5253
Starting on Monday. 42 years old trying to lose some weight and get some strength back. Downloaded the App earlier today. Thought it started out pretty light, but I'm just going to go with it. Phone Post 3.0
11/7/16 2:31 PM
7/31/08
Posts: 1656
With Stronlifts or starting strength the weight goes up extremely fast.
9/25/17 3:58 PM
10/13/02
Posts: 6858
random_muppett -
groinkick - Starting on Monday. 42 years old trying to lose some weight and get some strength back. Downloaded the App earlier today. Thought it started out pretty light, but I'm just going to go with it. Phone Post 3.0

I'm 44 and going to start this week too I think. 

Its a great, simple workout. You'll see results fast.
10/16/17 4:30 AM
6/10/16
Posts: 950
random_muppett -

Is there a recommended warm it or is it straight into your three lifts for the day?

You usually do the movements for lighter sets first. So day you were benching 200 poinds you'd do a couple of sets at 150, then 1 at 170 etc
10/18/17 12:49 PM
5/12/03
Posts: 13508
I'll be 51 in December. Started last week. Bodybuilder split I was doing was making me too big for my liking. Figured I would focus on getting stronger for a minute. Will see how my old ass handles this lol.
11/30/17 3:32 PM
5/12/03
Posts: 13548
Anyone still doing this besides me? The squats are getting heavy enough now that I'm beginning to dread doing them 3x a week lol. What exercise did you stall out on first? I'm thinking overhead press will be the first thing I hit the wall on.