I finally started my summer workout programming which is both stupidly simple and devastatingly efficient: Stronglifts 5×5. The premise is simple, you have a total of 5 different exercises that you do over the course of a week, three exercises per session, three times a week. No fancy split routines, no bodybuilding nonsense, no endless biceps curls all the Delta Bravos love doing, it’s real easy: squat, bench press, overhead press, barbell row, deadlift. Nothing more, nothing less. You take your 1RM, plug it into a simple formula and spit out your weights for the next 12 weeks and you proceed to lift. It’s exercise on auto-pilot and it’s so simple, you can only screw up the programming if you just do something wrong.

And it’s deceptive as hell.

I’ve plowed through a strongman competition this year, two Spartan Races and they didn’t beat up my legs like this workout did — though the races did scar up my legs from scratches, thanks! My legs are wobbly and like jell-o today, which is a total shock given the volume of lifting I did in 54 minutes, including warm-up. I screwed up some rep schemes and weights, due to me miscalculating some weights.

**Workout**

Barbell Squat

Warm-up:
45 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps

Main:
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps

Barbell Bench Press

Warm-up:
45 lb x 5 reps
45 lb x 5 reps
65 lb x 3 reps
70 lb x 5 reps
80 lb x 5 reps

Main:
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps

Bent Over Barbell Row

Warm-up:
45 lb x 5 reps
45 lb x 5 reps
60 lb x 4 reps
70 lb x 3 reps
80 lb x 2 reps

Main:
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps
115 lb x 5 reps

Pull-Up:
3 reps
3 reps
2 reps

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