Training Log — StrongLifts 5x5
Training Log — StrongLifts 5x5
Living journal for athletes running StrongLifts 5x5. One page per session. Workout A and Workout B alternate. Weight is added every session until stalls.
How to Use This Log
- Before each session, check readiness.
- Log each lift: weight, sets (5x5 or 1x5), .
- Note progressions and stalls.
- Weekly reflection every 7 days.
- Cycle review every 12 weeks.
Progression Reminders
- All lifts: +5 lbs per session, except Deadlift: +10 lbs
- Stall = repeat weight once, then 10% if stall repeats
Daily Entry Template
Date: ______________________
Workout: [ ] A [ ] B
Readiness (1-10): ______
Back Squat
Weight: ______ Sets x Reps: 5x5 RPE: ______
Press or Bench Press
Lift: [ ] Press [ ] Bench Press Weight: ______ Sets x Reps: 5x5 RPE: ______
Third Lift
Lift: [ ] Barbell Row 5x5 [ ] Deadlift 1x5 Weight: ______ RPE: ______
Progression This Session
[ ] Added weight as prescribed [ ] Stalled — repeated weight [ ] Stalled — deloaded 10%
Notes
Weekly Reflection (Every 7 Days)
Week of: ______________________
Sessions completed: ______ / 3
1. All progressions successful? [ ] Yes [ ] Mostly [ ] No
2. Any stalls?
3. Recovery this week: [ ] Great [ ] Good [ ] OK [ ] Poor
4. One adjustment for next week:
Deload Log
Record each deload here.
| Date | Lift | Peak Weight | Deload Weight |
|---|---|---|---|
Milestone Tracking
| Milestone | Weight | Date |
|---|---|---|
| Bodyweight Squat | ||
| Bodyweight Bench | ||
| Bodyweight Deadlift | ||
| Bodyweight Press | ||
| Bodyweight Row | ||
| 1.5x Bodyweight Squat | ||
| 2x Bodyweight Deadlift |
Cycle Review (Every 12 Weeks)
Cycle: ______________________
1. Starting weights (Week 1): Squat: ______ Bench: ______ Deadlift: ______ Press: ______ Row: ______
2. Peak weights before first deload: Squat: ______ Bench: ______ Deadlift: ______ Press: ______ Row: ______
3. Number of deloads: ______
4. Ready for a new program? [ ] Yes — specify: ______________________ [ ] No — continue StrongLifts 5x5
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- StrongLifts 5x5 Program README
- Deloading