My Training Log

StrongLifts 5×5 Intermediate

This program ran from 10/29/2023 to 11/18/2023 for a total of 7 workouts.

Squat

0
Start 410 → End 410

Bench Press

0
Start 315 → End 315

Deadlift

+30
Start 465 → End 495

Week 1

StrongLifts 5×5 – Day 1
Sunday, October 29, 2023

Deadlift 4×5 @ 265/325/365/410

Press 4×5 @ 105/125/145/160

Front Squat 4×5 @ 135/165/195/220

Chinups 3×8 @ 0

StrongLifts 5×5 – Day 2
Thursday, November 2, 2023

Bench Press 5×5 @ 145/185/215/255/285

Squat 5×5 @ 185/235/275/325/370

Barbell Rows 5×5 @ 115/145/175/195/225

Close Grip Bench Press 135×10, 155×8, 165×6

Tricep Rope Pushdowns 73×6, 80×8, 88×10, 95×12

Week 2

StrongLifts 5×5 – Day 3
Tuesday, November 7, 2023

Squat 185×5, 235×5, 275×5, 325×5, 375×3, 275×8

Bench Press 145×5, 185×5, 215×5, 255×5, 290×3, 215×8

Barbell Rows 115×5, 145×5, 175×5, 195×5, 230×3, 175×8

Romanian Deadlift 3×8 @ 240

StrongLifts 5×5 – Day 4
Thursday, November 9, 2023

Deadlift 4×5 @ 265/315/375/420

Press 4×5 @ 105/125/145/165

Front Squat 4×5 @ 145/175/195/225

Chinups 3×5 @ 0

Week 3

StrongLifts 5×5 – Day 5
Tuesday, November 14, 2023

Bench Press 5×5 @ 145/185/215/255/290

Squat 5×5 @ 185/235/285/335/375

Barbell Rows 5×5 @ 115/145/175/205/230

Close Grip Bench Press 140×10, 160×8, 170×6

Tricep Rope Pushdowns 78×6, 85×8, 93×10, 100×12

StrongLifts 5×5 – Day 6
Thursday, November 16, 2023

Squat 185×5, 235×5, 285×5, 335×5, 380×3, 285×8

Bench Press 145×5, 185×5, 215×5, 255×5, 295×3, 215×8

Barbell Rows 6×5 @ 115/145/175/205/235/175

Romanian Deadlift 3×5 @ 185/215/245

StrongLifts 5×5 – Day 7
Saturday, November 18, 2023

Deadlift 4×5 @ 275/325/385/430

Press 4×5 @ 105/125/155/175

Front Squat 4×5 @ 145/175/205/230

Chin-ups 3×8 @ -25