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i just finished my 5x5 stronglift 12 week program
started @ 158lbs
ended @ 174lbs
squats
2 x 5 135 lb warmup
5 x 5 195 lb working set
final: 5 x 5 305 lb working set -> increased 110 lb
bench press
2 x 5 135 lb warmup
5 x 5 155 lb working set
final: 3 x 3 225 lb working set -> increased 70 lb
barbell rows
2 x 5 65 lb warmup
5 x 5 95 lb working set
final: 5 x 5 170 lb working set -> increased 75 lb
overhead press
2 x 5 65 lb warmup
5 x 5 95 lb working set
final: 3 x 5 140 lb working set -> increased 45 lb
deadlifts
2 x 5 135 lb warmup
1 x 5 185 lb working set
final: 1 x 4 300 lb working set -> increased 115 lb
Supplements i took
razor 8 pre workout
optimum nutrition creatine monohydrate
isoflex whey protein isolate
What i like about this program is, you use basic compound movements that hits your whole body with just a few exercises, 3 times a week. It provides a solid foundation for future goals and workouts. During the first few weeks, this program will be relatively short and easy, but as you progress and add on more weights, rest time becomes longer and so does the workout. Adding weights each workout will take a toll on your body, and that's when you'll appreciate the 4 days of rest given. Definitely recommend this program to anyone that is looking to gain size and strength or starting out.
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