Check out the screenshots...

Screenshots of the soon to be released StrongLifts 5x5 Application to track your workouts with your iPhone/iPod

What The StrongLifts 5x5 Workout Tracker Does:

• App will tell you how much weight to lift each StrongLifts 5x5 Workout
• Easily record weight/set/reps achieved on StrongLifts 5x5
• Auto-deload if you hit a plateau on one of your lifts
• Keep track of bodyweight + dates of workout
• View history of past workouts
• Works in lb and kilograms

So you won't need to take pen and paper with you anymore to the gym... and the app will do most of the thinking for you so you can focus on the lifting. If you're an iPhone user: just make sure you use the airplane mode - this isn't an excuse to start picking up the phone when training (that's why I recommend the iPod).

This App Looks Amazing! But Much Will It Cost Mehdi?
It will cost nothing. The StrongLifts 5x5 Workout Tracker will be 100% free. Here's why: what you measure you can improve. I strongly believe that you'll get even better results with StrongLifts 5x5 if you track you workouts, and I want your success story because of the bragging rights. That's why the 5x5 report always came with spreadsheets. This app will just make tracking a lot easier so I believe it's essential part of StrongLifts 5x5.

Okay I'm Sold! Where Do I Download This Mehdi?
It's going to be available on iTunes very soon. The StrongLifts 5x5 app is made, I'm just waiting for Apple's approval and then we're good to go. So it should be available around Christmas time. I'll put a message here as soon as it's up so you can download it for free and start using it.

Talk soon,

"Santa" Mehdi

P.S. Regarding Android: after talking with an android developer about this, I decided to not pursue android at this moment and stick with iphone/ipod. Here's why: the Android platform is fragmented - different phones, different screen sizes, etc... and this makes it more complicated to support as a result.

My advice is to get an iPod Touch. It doesn't have phone features, so this way you don't get people texting/phoning you when you're in the gym, and you don't get distracted during your training.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Hi Mehdi,

During your suggested 12 week "trial" of StrongLifts 5x5 should I stall on any of the lifts? What is the statistics for people that make it through all twelve weeks without stalling? I only ask because I am certain I will stall soon (I start week 9 on Monday).

I know you outline the order for which one can expect lifts to stall so I guess the more general question is at what week should most lifters begin to stall (on any lift) in the 5x5 program?

Thanks,
Greg

How can you be "certain" that you will plateau? You have no idea of what you're capable of until you try. More than once I've coached guys, swearing they were about to hit a brick wall, and who then (to their surprise but not mine) achieved 5x5 MORE EASILY than last workout... even though they lifted 5lb more.

To answer your question: there are guys hitting a plateau their very first week on StrongLifts 5x5 because they ignored my advice and started too heavy. There are also guys hitting plateaus in the fifth week because they ignored my advice and tried to run 27 miles a week on top of StrongLifts 5x5. And there are other guys like StrongLifts Member Norman (44y, Texas) still adding weight every workout 21 months in on StrongLifts 5x5, with a 560lb Squat.

As you can guess, some guys never hit a plateau at all the first 12 weeks, just like others stall all over the place. The majority of guys will hit a plateau on the Overhead Press and Bench the first 12 weeks but not everyone will stall on the Squat and Deadlift during that same period. I have not bothered collecting statistics (and will most likely never do so) about this, because...

1. Hitting plateaus is not the end of the world, it's part of the game. And if you read George Leonard's MASTERY you know it's where the real fun is.
2. Some would say it's looking for excuses to be mediocre instead of asking the right question - what can you do in order not to hit a plateau?

After all, doesn't it make more sense to look at the things you can do in order not to hit plateaus, instead of worrying about how many guys are stalling? If it does, here are 5 things you should look at...

1. Eat - no way you're going to achieve a 225lb Squat in 12 weeks if you're eating 1300 calories a day. Eat 3000kcal minimum.
2. Sleep - chronic lack of sleep impairs recovery, kills motivation and will make you feel weak. Sleep 8h a night on average.
3. Prioritize - running 4 times a week plus StrongLifts 5x5 is too much, too soon. Do StrongLifts 5x5 for 12 weeks, then add stuff.
4. Accelerate - lifting slow just doesn't work for strength gains. Accelerate the bar as fast as you can, especially on your warm-up sets.
5. Tape - tricks like using your hips properly can easily boost your Squat by 30lb almost overnight. Tape yourself, best way to master technique.

Obviously, a POSITIVE MINDSET is crucial. Because if you don't even believe that you can do it, if you actually expect to fail, then what do you think will happen? I'm sure some guys will share in the comments how they thought they wouldn't make it, but then blew themselves away by doing it. So could you.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Hi, im an aussie who just started using your StrongLifts 5x5 method and am extremely keen to see its effects over the next 12 weeks.

i do however have one concern, that is over here the weights and measures system is different. for my increases is it ok to use 2.5 kg instead of 5 lbs? i've looked at the conversions and its not exact, for example 20 pounds tends to only be 9 kg.

i would really appreciate your input on this matter.

Thank you

Cameron

Yes, increasing the weight by 2.5kg every workout is perfectly fine if you use the metric system like I do. Sure this isn't exactly 5lb rather 5.51lb, but the point is to add a small increment every time. 2.5kg weight increases are proven to work with StrongLifts Members using the metric system.

I'm sure someone out there will complain that he plateaud earlier on StrongLifts 5x5 because the 2.5kg plates made him progress faster than the guys using pounds. Let's hope he won't make excuses about the unfair variations in gravity because of where in the world he lives...

Keep it simple, this isn't frigging surgery.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Mehdi, Iuri here.

So, i read your 5x5 report. Honestly, your e-mail encouraged me. The answer is yes, i will give a try in your 5x5 program.

The problem is, in my gym, there is no power rack. I tried the Smith machine but I got bad knee pain. So, my question is, can change the Squats for the Front Squat ? I know the Front Squat emphasizes more quads than hips, but the program still works in this case ?

Thanks for answering

writing from Brasil
Iuri Rossi

I assume you want to Front Squat instead of Back Squat so you can get the bar on your front shoulders by simply cleaning it from the floor on every set. Well I don't like a Front Squat version of StrongLifts 5x5, at all, for 2 reasons...

One, do you realize you'll never be able to clean your max Front Squat? Sure if you start with the empty bar and add 5lb every workout, it will work. But once you get to 200lb, you'll either be death when you have to Front Squat for 5 reps what you just cleaned... or you won't even be able to clean that weight. Either way, you're limiting the amount of weight you can Front Squat.

Two, your max Front Squat will always be lower than your max Back Squat. This is because the limiting factor on Front Squats is your upper-back, not your legs. I actually worked up to 308lb on the Front Squat last week after not doing them for 19 months. Guess what? Sore upper-back the day after, had to foam roll it. You'll never hit your legs as hard with Front Squats as with Back Squats.

Here's why all this matters: muscle size is directly related to strength gains, and bigger weights means more calories burned. So even if you somehow manage to clean your max Front Squats (good luck with that) you'll still be working your body less hard. And that means smaller and slower gains compared to the guys who do StrongLifts 5x5 as laid out - doing Back Squats, NOT Front Squats.

Look, I'm NOT anti-Front Squat at all. I actually did Front Squats only for 2 years because I was stupid and because idiots told me if your Front Squat goes up, so will your Back Squat - it will NOT. I could barely Back Squat my Front Squat after Front Squatting only for so long. Now, after 19 months of Back Squatting solely, I broke my Front Squat PR by 22lb... without training for it. Could probably hit a 330lb Front Squat (2x my body-weight) if I did it for a few weeks.

My point: Front Squats are awesome to assist your Back Squats, not to replace them. What if your gym only has a smith machine? Then it sucks and you should find another gym, build a home gym or keep spinning your wheels.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Yes we have decided to give StrongLifts 5x5 a try.

My: age/body-weight/height/ and Squat
IS: 44/165/5'9"/and about 135lbs confortably

Starting with the bar felt a little too easy but if I hit 225 in 12 weeks 5x5 I don't think I'll care. My only question is what happens after 12 weeks ? Do we just keep adding 5lbs?

Yes, you just keep adding 5lb everywhere as long as you can. StrongLifts 5x5 is NOT one of those muscle magazine BS workout of the month where you do this 12 weeks and then jump to the next "flavor of the month" workout. As long as you're able to add weight to the bar, you should stick to the program.

Here's why: the number one thing that builds muscle is gaining strength. So you don't need to switch reps or exercises in order to "confuse your muscles," that's all broscience, just keep adding weight and your muscles will be confused. Also, the bigger the weights you lift, the more calories burned and the more fat loss.

Obviously, you won't be able to increase the weight by 5lb every single workout forever, but you will for longer than most guys think is possible. Assuming you don't have technique issues holding you back, the Overhead Press and Bench Press will usually be the first lifts where you'll stall, Squat next. Solutions:

1. Switch to 2.5lb increments. 5lb on a 100lb Press is a 5% increase vs 2.5% when adding 2,5lb. Switch to 2,5lb increments when you start struggling to get 5x5 on the Bench and Press. If your gym doesn't have 1,25lb plates, get a pair of fractional plates from Iron Woody to take with you to the gym. Note that you should stick with 5lb increments on the Squat and Deadlift, because you don't have the same % issues.
2. Deload. If you fail to get 5x5 with the same weight for 3 workouts in a row, deload for that exercise. Take 10% weight off for that lift only, and add 5lb (2,5lb on the Press/Bench) every workout again. Make sure you lift as fast as you can with the lighter weights and focus on technique.
3. Switch to SL3x5/SL1x5. After you had to deload twice on a lift, you switch from 5x5 to 3x5 for that exercise. Same thing after 2 deloads with 3x5 - you switch to 1x5 for that lift. This drops the volume (stress) while increasing the intensity. There will be less technique practice, but by this time you should have had plenty.

Only after you milked everything out of StrongLifts 1x5 should you switch to next program inside the StrongLifts Ladder of Strength: Madcow 5x5. If you switch before this, you will make slower strength and muscle gains because you'll lose the advantage of adding weight every workout.

If all this now sounds Greek to you, read page 45 to 49 of my 5x5 report. I've explained all these plateau busting strategies inside the report (with practical examples). To download your free copy of my 5x5 report, click here.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Mehdi,

I am in week 4 of StrongLifts 5x5. I am going on a two-week vacation next month, where I will have access to a limited gym with some machines and dumbbells, but no barbells.

Should I do my best to simulate the StrongLifts 5x5 with dumbbells (or if there aren’t even dumbbells there, machines), or would it be better to just take the two weeks off of training?

Thanks,

Tom
Portland, OR

You should just take the 2 weeks off. Take it from a guy who trained on holidays twice - first during a 2 week vacation in Morocco with my parents and brothers in June 2000, then during a 10 day holiday in Turkey (Aug 2003) with 2 friends from the gym. Because I, ignorantly, believed that you lose muscle and turn into a fatto if you don't train for 2 weeks, my dad found me a local gym in Morocco where I could train, and my friends and I booked a hotel in Turkey with a gym.

Both times it RUINED my holidays.

That's why I no longer train on holidays- last year's skitrip to France as well as the year before in Bulgaria or the 7 day holiday to Croatia last July, not a single day during these vacations did I touch a weight. No, you don't lose strength, quite the opposite, I almost always hit PRs the first week back in the Rack. Here's a quote from StrongLifts Member Simon G. (32y, London UK, page 135 inside the 5x5 report) that proves you don't lose strength quickly...

Four months into Stronglifts I had an accident and broke my right hand. This was a severe blow to my training. I went 6 weeks without training and 14 weeks without Deadlifting. At the time of injury my stats were: Squat 170kg, Bench 117.5kg, Deadlift 190kg 1×5. Despite the long break, my training had given me a strong foundation and I was able to Squat 150kg on my first night back in the gym. Within 6 weeks I hit a PR of 182.5kg for a single. In my opinion I feel you hold on to your gains for longer with 5×5 training.

Muscle loss? Forget about it. Fat gains are possible, but not because of that broscience nonsense of "muscles turn into fat" - muscle can’t turn into fat any more than mud can turn into gold because they're 2 different tissues. In reality, if you gain fat, it's simply because you ate more (junk food, mojito's) and burned less (no training, lying at the beach all day) ==> caloric excess == fat gains.

So if you want to worry about something, worry about the food not training. I almost always use a warrior diet approach on holidays where I eat only 1 huge meal in the evening - local foods por favor - no breakfast but nuts and fruits the rest of the day. Your muscles will have a hard time "turning into fat" if you do this, you might actually come back leaner (NOTE: I do NOT recommend the warrior diet at all when training, you can't lift heavy on 20h fasts).

And in case not training on holidays sounds contradictory to my previous advice of never skipping workouts - there is a Grand Canyon sized difference between having a PLANNED break off the gym and SKIPPING your planned workout. The former 3-4x/year: meaningless. The latter: a slippery slope.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Hi Mehdi,

My name is Josh - I'm in my third week of your StrongLifts 5x5 program, and am already seeing gains. This is my first time lifting weights and your website has been a terrific help - thank you.

Today, I have to miss a workout for reasons that cannot be avoided. I workout Monday/Wednesday/Friday and this Thursday I have a 2-hour bike ride. In your opinion, am I better off...

1. Missing today's workout and carrying on where I left off on Wednesday?
2. Missing today's's workout, but catch-up with a workout Tuesday - and then also lift on Wednesday?
3. Scheduling this week's workouts Tuesday/Thursday/Sat and lift weights on Thursday before my 2-hour bike ride?

If you could please let me know what you recommend, that would be much appreciated. Thanks again for your brilliant website.

Take care Mehdi,

- Josh

It's a shame you didn't explain why you HAVE to miss a workout, because I'm really curious about these "reasons that cannot be avoided". Quick anecdote - 9 years ago, I got hit in the rear on my driveback from work. Crashed against the 2 vehicles in front me, suffered a whiplash from the hit, and my car was declared total loss. Most people would call that a good enough reason to skip that day's workout. Yet I went to the gym, trained as planned and take pride in it.

Extreme? Probably. But, most guys are even more extreme in their willingness to miss workouts for whatever reason, like a headache. The truth is that if you browse through the training logs of my most accomplished StrongLifts Members, you're going to have a hard time finding missed workouts - they're rarer than personal trainers who can show you how to Squat. Why don't we have "reasons that cannot be avoided" to miss workouts, but others do? Think about it.

Since you already missed the workout, go with option 1 - do StrongLifts 5x5 on Wednesday as if nothing had happened. No need to lower your work weight or whatever, you don't lose strength from skipping one workout. The only reason why I recommend option 1 over 2/3, is so you don't mess with your planning the rest of the week. You should have fixed days and times to train, because that's how you build a habit, and training consistency is a matter of habit.

So carry on where you left off with StrongLifts 5x5 next Wednesday, but stop missing workouts from now on. The big secret to accomplish this is by making the decision - these are the days you train, these are the hours you train, and when those days/times come you train whatever the heck happens. Remember success in strength training is directly correlated with how consistent you are.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Hi Mehdi,

first of all i'd just like to thank you for providing so much interesting and useful training and dietary information through the 5x5 report, your website and the facebook posts. i'm fairly new to gym/weight training despite being 26 as i only got started in august 2010 at which point i weighed 136lbs, which is pretty skinny considering i'm 5'10". having started StrongLifts 5x5 start of november 2010 i have followed it religiously and noticed good power and muscle gains.

i would now like to know what you think someone of my physique should be aiming at reaching for the different exercises in the plan. my current weight has gone up to 156lbs (a gain of 20lbs in 5 months), but i think you suggest someone of my height should aim for around 170lbs as a minimum. anyway these are my current numbers so please let me know what you think i should be aiming for in time, in order to achieve your suggested weight:

• squat: 85kg/188lbs
• bench: 70kg/154lbs
• deadlift: 125kg/275lbs
• overhead press: 50kg/110lbs

kind regards,

liam

ps - i thought you might like to know i have been spreading the 5x5 word to several friends and relatives here in the UK

pps - i used to get lower back pain as a result of a car crash a couple of years ago which seems to have all but cleared up following the extensive core work in your plan so again thank you

Thanks for spreading the word. 170lb would definitely be the minimum at 5'10". 185lb would be better though, I'm 5'8" and 175lb just saying (gained 44lb since I started lifting in 1999 - without using drugs, without GOMAD, without "trying" to gain weight, but while losing my belly fat and man boobs). Not bragging, just illustrating the point that the stronger you get, the more muscular you'll be.

But you already know you need to increase all your lifts. I used to recommend aiming for 1.5x body-weight Squats and the sorts, but with all the demographic data of StrongLifts Members I now have access to, I can give you more specific goals. Here are the strength goals that you should set when starting out:

• Deadlift: 1x400lb (5x360lb)
• Squat: 1x300lb (5x270lb)
• Bench: 1x220lb (5x200lb)
• Barbell Row: 1x200lb (5x180lb)
• Press: 1x135lb (5x120lb)

The 1x400lb Deadlift means you should eventually be able to Deadlift 400lb for at least 1 rep (1RM). Since the programs you'll use to achieve this - StrongLifts 5x5 and later Madcow 5x5 - do not involve singles, I've included how much weight you must lift for 5 reps in order to achieve that 1RM. In this case, if you can Deadlift 360lb for 5 reps you should be able to pull 400lb for only 1 rep.

These numbers are NOT hard or impossible to reach - they're very easy IF you train RIGHT. Hundreds of StrongLifts Members Deadlift 400lb and Squat 300lb, many lift even more, and they're from all sorts of backgrounds, bodytypes and age - these 20y, 30y, 40y, 50y, even 60y olds Deadlifting 400lbs and Squatting 300lb are living proof that every single guy, including you, can do the same as long as you train using the right methods. It doesn't even take long - any guy under 50 can Deadlift 400lb and Squat 300lb within 12 months of training.

Proof I have plenty: StrongLifts Member Will (page 12 inside the 5x5 report) Squatted 335lb for sets of 5 at 184lb body-weight after 5 months of StrongLifts 5x5. Similar story for StrongLifts Member Joe F (29y, USA, page 89 in the 5x5 report) who Squatted 325, Benched 222lb and Pressed 147lb in his 8 month of StrongLifts 5x5. My training partner (32y, 173lb bw) Squatted 297lb for 1 rep and Deadlifted 375lb for 1 rep in his 6 month of training. The list goes on.

Once you achieve these numbers, you'll be stronger than 80% of the guys in the average gym, including the ones 50lb heavier than you and juicing. On top of the muscle gains, you'll have lost fat because you're burning more calories during/post workout (faster metabolism). Most StrongLifts Members get bitten by the iron bug after this, and aim for the 3/4/500lb Bench/Squat/Deadlift.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

Mehdi,

I recently (4 weeks ago) started StrongLifts 5x5. Quick background - I'm recovering from two knee surgeries the last 24 months, most recently 7 months ago. Before knee surgeries I was doing the endless cycle of split training, however I was squatting 400lbs raw 3x8...but never attempted a deadlift. I've gained almost 50lbs in the last two years (pure fat) and I am trying to get back on track.

I started StrongLifts 5x5 as you advised by starting with the bar, and adding 5lbs per work out. I have yet to feel sore (obviously because I am not really lifting much weight), but I am getting a little impatient and want to add 25lbs to my work out tomorrow... I still feel I'd easily be able to do 5x5 and add 5lbs the next workout....

I guess my real question is - how do you know when you need to add more than 5lbs?

Squatting 105, Bench 75, row 75, Press 75, deadlift 150

Jon

It's a shame you never did Deadlifts because it would have allowed us to check the validity of your 400lb Squat. Put bluntly, the fact that you had knee issues and that 400lb for sets of 8 reps is quite some weight makes me think that you used to Squat inside the Smith Machine and/or without hitting parallel.

Which brings us to the issue of ego and how many guys get carried away with...

• Starting a new training program with too much weight
• Cheating the range of motion to Squat and Bench heavier weights
• Trying to accelerate their progress by adding more than 5lb per workout

All of this will result in earlier plateaus and also injuries because you're focussed on the weight instead of technique. With your past knees injuries your priority should be mastering technique, not lifting heavy weights. Make sure you Squat with your toes and knees out, sitting back and hitting parallel on each rep.

Justin Lascek from 70's Big showing proper Squat technique: notice the feet and knees pointing out, into the same direction.

Also, the impatience you have is bad because it's not what you do in 1 workout that matters, is what you do over the course of months and years. It's easy to accomplish the 400lb Deadlift within only 12 months of training by simply adding 5 pounds on the bar each workout. Adding weight faster than this is more likely to make you stall earlier, get injured, and fall off the bandwagon.

The only situations where you could add more than 5lb per workout is if...

1. You've mastered technique on all the lifts already; AND
2. You have the strength to lift more weight

So if you have done Squats, Presses, Deadlifts and Rows in the past, but you're coming from another program or resumed lifting after a break, then you could add more than 5lb per workout. Just don't add 25lb, that's being greedy. 10lb on Squat (120lb per month!) and Deadlift is enough. Forget about doing this on the Press, you'd plateau too soon. You can try it on the Bench, but won't last long. In all cases, switch back to 5lb as soon as things become challenging.

If you're not sure what to do, just stick with 5lb per workout. It might take you a few more workouts to get there, but the end result will be the same.

STRONGLIFTS BVBA © 2011 All Rights Reserved.

I love this post, that’s exactly what a real man should do.

I also have to thank you for your program, I’ve gained 26kg in two and a half years, from 48kg to 74kg, and still expect to gain more (I’m 1m76, Vietnamese FYI). I just did a 130 kg x 5 squat and still feel so great about that. My max deadlift now is 135kg for 4 reps.

However, after 1 year of doing StrongLifts 5x5 I’ve changed my work out scheme. My current program still consists of 3 days/week but I only do 2 squats in a week. My main exercises are heavy backsquat on monday, 4×10 frontsquat on wednesday, deadlift on Friday, and dumbbell bench press, overhead press, yates row, pull ups, farmer walk … I feel this program suits me greatly.

I also have a question for you, that do you feel that you need to change your program? Because I’ve followed your blog for a very long time (and got a lot of great informations, and motivation as well, from it) and know that you’ve been dong StrongLifts for at least 8 years in a row, and I think you’re now an advanced lifter so it’d be better to change the program.

What do you think about some other great programs like 5/3/1?

First, good job on the 26kg weight gain and the 5x285lb Squat.

I don't know where you got the idea that I've been doing StrongLifts 5x5 for 8 years in a row though... As an advanced lifter Squatting 400lb raw at 165lb BW there's no way I could ever keep gaining strength by Squatting 3x/week for 5x5 with a 5lb increase every workout. This would simply be too much.

In fact, the last time I did SL5x5 was in September 2009 after I returned from a 7 weeks trip around Spain/Portugal (my first break since I founded StrongLifts in May 2007, sort of a sabbatical, needed to get away from it all to think). I used StrongLifts 5x5 to get back in the game after this planned break from the gym.

So I haven't done StrongLifts 5x5 for 8 years in a row, nor should you be doing it for more than 12 months. Sure there are guys who have accomplished a 500lb Squat after 1y of SL5x5, like StrongLifts Member Simon and Norman, but both are in the +275lb class. Smaller guys weighing around 180lb will usually have to switch to Madcow 5x5 by the time they Squat around 300lb.

And that is how you decide when to switch program - by asking yourself: are you still making progress with your current program? Is the weight on the bar increasing over time? Are you lifting more weight than 3 months ago? If not, and you've really done StrongLifts 5x5 as laid out, then switch to Madcow 5x5.

What is NOT okay is switching program because you're getting bored of your current one, or you had a bad workout, or you want to do the program that's hot today or other utter nonsense. All of that is bad because...

• You'll never gain enough experience to get the most out of a program
• You'll never discover what works and doesn't work for you specifically
• You'll never build the invaluable discipline of sticking to something

All StrongLifts Members will tell you to milk the program. This "if it ain't broke, don't fix it"-philosophy is the exact opposite of the training program ADD that is so common today. Take it from StrongLifts Member Harrison (24y, USA, page 69 inside the 5x5 report): 11 months of SL5x5, then Texas Method, now confident to Squat 385lb at his first powerlifting meet. Here's what he said:

To those reading and wondering if it's time to switch from a beginner program to an intermediate program, be sure to ask yourself if you're tempted to switch because your current program is hard, or because if it's not giving you results anymore. If you're getting results but the workouts are brutal, toughen up and press on! This is where the real physical and mental progress lies!

Regarding Jim Wendler's 5/3/1 program, I'm actually doing it since January 2011 (2nd round, did it also from Jan to Aug 2010). Inside the StrongLifts Community, 5/3/1 is with Madcow 5x5 the most popular program (after SL5x5 obviously). I'd frankly rather see you doing a program proven to work like 5/3/1 than creating your own program. You can read my review of Wendler's 5/3/1 program here.

STRONGLIFTS BVBA © 2011 All Rights Reserved.