My Training Log

StrongLifts 5×5 Ultra Intermediate

This program ran from 3/21/2024 to 6/9/2024 for a total of 30 workouts.

Squat

+45
Start 375 → End 420

Bench Press

+10
Start 290 → End 300

Deadlift

0
Start 490 → End 490

Week 1

StrongLifts 5×5 Ultra - Day 1
Thursday, March 21, 2024

Squat 5×5 @ 315/285/285/285/285

Deadlift 405×5

Hanging Knee Raise 3×8 @ 0

Barbell Curl 3×8 @ 95

Week 2

StrongLifts 5×5 Ultra - Day 2
Monday, March 25, 2024

Bench Press 5×5 @ 245

Barbell Rows 5×5 @ 185

Incline Bench Press 5×5 @ 155, 155×6

Dips 3×8 @ -40

StrongLifts 5×5 Ultra - Day 3
Thursday, March 28, 2024

Squat 325×5

Deadlift 5×5 @ 405

Barbell Curl 3×8 @ 100

Situp 3×25 @ 0

StrongLifts 5×5 Ultra - Day 4
Friday, March 29, 2024

Smith Bench 295×4, 305×3, 315×2, 325×2, 295×3, 295×0

Smith Incline 205×6, 2×5 @ 205, 205×6, 205×5

Smith Shoulder Press 2×6 @ 165, 165×5, 165×7, 165×5

Smith Close Grip 165×5, 165×7, 165×8, 165×7, 165×5

Cable Row 175×10, 190×10, 205×10, 220×10, 235×6, 160×12

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 75

Week 3

StrongLifts 5×5 Ultra - Day 5
Monday, April 1, 2024

Bench Press 265×7

Close Grip Bench Press 5×10 @ 185

Press 185×2, 5×5 @ 145

Barbell Curl 3×8 @ 105

Pullups 3×0 @ -60

StrongLifts 5×5 Ultra - Day 6
Wednesday, April 3, 2024

Dumbbell Front Squat 100×10, 2×12 @ 100

Squat 5×5 @ 295

Barbell Curl 105×10, 3×8 @ 105

Hanging Knee Raise 4×10 @ 0

Deadlift 425×5

StrongLifts 5×5 Ultra - Day 7
Friday, April 5, 2024

Bench Press 4×5 @ 250, 250×6

Barbell Rows 6×5 @ 190

Incline Bench Press 4×5 @ 160, 160×6

Dips 3×0 @ -35

Week 4

StrongLifts 5×5 Ultra - Day 8
Tuesday, April 9, 2024

Squat 335×7, 2×5 @ 300

Deadlift 3×5 @ 410

Barbell Curl 3×8 @ 110

Situp 3×25 @ 5

StrongLifts 5×5 Ultra - Day 9
Thursday, April 11, 2024

Bench Press 270×4, 2×5 @ 245

Press 5×5 @ 155/140/140/140/140

Barbell Curl 110×10, 110×8, 110×6

Pullups 3×8 @ -60

StrongLifts 5×5 Ultra - Day 10
Saturday, April 13, 2024

Smith Squat 300×5, 315×5, 325×5, 345×5, 365×3

Smith Bench 300×4, 4×5 @ 270

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 205×7, 2×6 @ 205, 2×5 @ 205

Cable Row 6×0 @ 175/190/205/220/235/235

Chinups 5×0 @ 0

Skullcrushers 3×8 @ 75/65/65

DB Curls 55×10, 55×7, 55×8

Week 5

StrongLifts 5×5 Ultra - Day 11
Monday, April 15, 2024

Squat 5×0 @ 300

Bench Press 5×5 @ 255

Chest Press Machine 185×10, 185×7, 185×8

Deadlift 3×0 @ 420

Barbell Curl 110×10, 110×9, 110×6

StrongLifts 5×5 Ultra - Day 12
Wednesday, April 17, 2024

Squat 405×3, 315×7

Deadlift 425×7, 425×5

Hanging Leg Raise 3×0 @ 0

Week 6

StrongLifts 5×5 Ultra - Day 13
Monday, April 22, 2024

Smith Squat 5×0 @ 315/325/335/355/375

Smith Bench 2×5 @ 295, 295×4

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 6×0 @ 175/190/205/220/235/235

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 3×0 @ 55/50/50

StrongLifts 5×5 Ultra - Day 14
Tuesday, April 23, 2024

Squat 2×3 @ 405, 315×10

Barbell Curl 115×8, 2×6 @ 115, 95×5, 45×12

Leg Press 315×12, 405×10, 495×10

Deadlift 3×0 @ 435/390/390

Hanging Leg Raise 3×0 @ 0

StrongLifts 5×5 Ultra - Day 15
Thursday, April 25, 2024

Bench Press 5×5 @ 260

Barbell Rows 5×5 @ 200

Incline Bench Press 5×0 @ 170

Barbell Curl 4×0 @ 110/100/100/100

Dips 3×0 @ -35

StrongLifts 5×5 Ultra - Day 16
Saturday, April 27, 2024

Deadlift 430×5

Barbell Curl 3×0 @ 115

Squat 3×0 @ 410/370/370

Situp 4×25 @ 10

Week 7

StrongLifts 5×5 Ultra - Day 17
Monday, April 29, 2024

Bench Press 275×5, 315×3

Barbell Rows 5×5 @ 205

Barbell Curl 3×6 @ 115, 2×10 @ 65

Incline Bench Press 5×0 @ 165

Press 175×5, 185×3, 3×5 @ 135

StrongLifts 5×5 Ultra - Day 18
Wednesday, May 1, 2024

Squat 410×3, 410×2, 320×8

Hack Squat 195×12, 245×10, 285×10

Barbell Curl 5×0 @ 115/105/105/105/105

Deadlift 3×0 @ 435/390/390

Hanging Leg Raise 3×0 @ 0

StrongLifts 5×5 Ultra - Day 19
Friday, May 3, 2024

Bench Press 5×5 @ 265

Incline Bench Press 5×0 @ 165

Dips 3×0 @ -35

Week 8

StrongLifts 5×5 Ultra - Day 20
Sunday, May 5, 2024

Incline Bench Press 155×8, 185×5, 2×3 @ 225, 135×12

Bench Press 5×0 @ 270

Chest Press Machine 3×10 @ 185

Barbell Curl 3×0 @ 110

StrongLifts 5×5 Ultra - Day 21
Tuesday, May 7, 2024

Squat 415×3, 325×9

Deadlift 435×5

Hack Squat 3×0 @ 200/250/290

Barbell Curl 5×0 @ 120/110/110/110/110

Hanging Leg Raise 3×0 @ 0

Week 9

StrongLifts 5×5 Ultra - Day 22
Friday, May 17, 2024

Bench Press 4×0 @ 320/245/245/245

Squat 4×0 @ 420/330/330/330

Barbell Rows 5×0 @ 215

Barbell Curl 3×0 @ 120/110/110

StrongLifts 5×5 Ultra - Day 23
Saturday, May 18, 2024

Squat 405×5, 335×10

Barbell Curl 120×8, 110×8, 110×4, 95×3, 65×8, 45×10

Week 10

StrongLifts 5×5 Ultra - Day 24
Tuesday, May 21, 2024

Smith Squat 5×0 @ 345/310/310/310/310

Smith Bench 3×0 @ 295

Smith Incline 5×5 @ 210

Smith Shoulder Press 5×5 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 175×10, 190×8, 205×6, 220×6, 235×6, 235×0

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 3×0 @ 55/50/50

Week 11

StrongLifts 5×5 Ultra - Day 25
Sunday, May 26, 2024

Squat 420×3, 340×10

Barbell Rows 4×5 @ 215, 215×0

Barbell Curl 120×5, 95×8, 75×10, 65×8, 45×10

StrongLifts 5×5 Ultra - Day 26
Thursday, May 30, 2024

Incline Bench Press 4×5 @ 185, 185×7

Behind The Neck Press 95×10, 95×7, 95×6

Dips 3×0 @ -35

Dumbbell Fly 3×10 @ 40

Tricep Rope Pushdowns 4×8 @ 75

StrongLifts 5×5 Ultra - Day 27
Friday, May 31, 2024

Smith Squat 345×5, 2×3 @ 365, 2×5 @ 310

Smith Bench 3×0 @ 295

Smith Incline 5×0 @ 210

Smith Shoulder Press 5×0 @ 170

Smith Close Grip 5×0 @ 210

Cable Row 175×10, 190×12, 205×10, 220×8, 235×8, 160×12

Chinups 5×0 @ 0

Skullcrushers 3×0 @ 80/70/70

DB Curls 60×5, 55×5, 50×5, 45×5, 40×5, 30×10

Week 12

StrongLifts 5×5 Ultra - Day 28
Monday, June 3, 2024

Incline Bench Press 230×3, 5×5 @ 190

Behind The Neck Press 95×8, 95×6, 95×4

Barbell Curl 4×8 @ 95/85/85/85

Dips 4×8 @ -90

Dumbbell Fly 3×10 @ 40

Tricep Rope Pushdowns 4×0 @ 80

StrongLifts 5×5 Ultra - Day 29
Wednesday, June 5, 2024

Incline Bench Press 135×15, 135×12, 135×9

Hack Squat 3×10 @ 285

Week 13

StrongLifts 5×5 Ultra - Day 30
Sunday, June 9, 2024

Incline Bench Press 235×2, 4×5 @ 195, 195×6

Front Squat 4×0 @ 185/215/235/260

Close Grip Bench Press 190×9, 2×10 @ 185, 2×0 @ 185

Barbell Curl 90×12, 90×10, 90×8