StrongLifts 5×5 Workout A: Session 11 at 100/80/100 lb
A ready-to-execute StrongLifts 5×5 Workout A Session 11 with squat at 100 lb, bench press at 80 lb, barbell row at 100 lb, warm-up ramps, level scaling, and form demos for every movement.
Workout snapshot
Use this as your next StrongLifts 5×5 Workout A if your last completed A session used 95 lb for the squat, 75 lb for the bench press, and 95 lb for the barbell row. The default Session 11 line is the next small increase:
| Prescription | |
|---|---|
| Program | StrongLifts 5×5 |
| Session | Workout A, Session 11 |
| Back squat | 5 × 5 @ 100 lb |
| Bench press | 5 × 5 @ 80 lb |
| Barbell row | 5 × 5 @ 100 lb |
| Time | About 55–70 minutes, including warm-up sets |
| Equipment | Barbell, rack, safety pins, plates, collars, and a flat bench |
StrongLifts alternates Workout A and Workout B. Workout A puts the squat first, followed by the bench press and barbell row; each movement uses five sets of five. 1
The written loads assume that Session 10 was your last A exposure and that you completed all of its reps. If your log is ahead, use your current A loads instead. If you have taken a long break, start with the lower line in the scaling table rather than forcing a number that no longer matches your training.
Before you start
Set the squat rack so the safety pins sit just below your lowest controlled squat position. Check that the bench is stable, put collars on the bar, and clear the deadlift-height barbell-row area. A spotter helps with the bench press, but the safety pins still need to be set before you unrack.
Use a barbell setup that lets you load the written weights accurately. If your smallest plates make 80 or 100 lb impossible, round down to the nearest load you can control and record that load. Stop the session for sharp pain, loss of balance, or a rep you cannot control.
Dynamic warm-up: 5 minutes
Start with Kaleigh Cohen Strength’s five-minute dynamic warm-up. The video runs 5:41 and is designed for strength or cardio training. 2
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Move continuously through the video. You should feel warmer and more mobile when it ends, not tired. Then complete the barbell ramps below.
Barbell warm-up sets
These ramps are preparation sets, not extra work sets. Keep the early sets crisp and move directly between light sets. StrongLifts recommends starting light, adding weight in steps, and taking about three minutes before a normal work set. 1
Squat ramp to 100 lb
| Set | Load | Reps | Rest |
|---|---|---|---|
| 1 | 45 lb, empty bar | 5 | None |
| 2 | 45 lb, empty bar | 5 | None |
| 3 | 65 lb | 5 | None |
| 4 | 85 lb | 5 | About 2 minutes |
| Work sets | 100 lb | 5 × 5 | About 3 minutes |
Bench press ramp to 80 lb
| Set | Load | Reps | Rest |
|---|---|---|---|
| 1 | 45 lb, empty bar | 5 | None |
| 2 | 45 lb, empty bar | 5 | None |
| 3 | 65 lb | 5 | None |
| 4 | 75 lb | 5 | About 2 minutes |
| Work sets | 80 lb | 5 × 5 | About 3 minutes |
Barbell row ramp to 100 lb
| Set | Load | Reps | Rest |
|---|---|---|---|
| 1 | 65 lb | 5 | None |
| 2 | 85 lb | 5 | About 2 minutes |
| Work sets | 100 lb | 5 × 5 | About 3 minutes |
The row starts above an empty bar so the plates can sit at a practical floor height. StrongLifts gives roughly 65–135 lb as the usual starting range for deadlift and row warm-up sets, with adjustments for the lifter and equipment. 1
Main session
1. Back squat: 5 × 5 @ 100 lb
Rest about three minutes between work sets. Take up to five minutes when the next set would otherwise become rushed or unstable. StrongLifts lists about three minutes for normal work sets and about five minutes for hard sets. 1
Use the bar position you can hold securely across all five sets. Brace before each descent, keep your whole foot planted, and reach the same depth on every rep. Drive up without letting your knees collapse inward or your heels lift.
Alan Thrall’s low-bar squat tutorial covers bar position, stance, depth, hip drive, and common technique errors. 3
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2. Bench press: 5 × 5 @ 80 lb
Rest about three minutes between work sets. Set your feet firmly, pull your shoulder blades back and down, and keep your wrists stacked over your forearms. Lower the bar to the lower chest, then press it back toward the rack in a smooth diagonal path.
Keep the bar path and touch point consistent. A spotter is useful for the final sets; safety pins set just below chest height provide another layer of protection. Alan Thrall’s bench tutorial covers grip, foot position, back tension, and bar path. 4
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3. Barbell row: 5 × 5 @ 100 lb
Rest about three minutes between work sets. Hinge at the hips and hold the torso angle while you pull. Start each rep with the bar under control, drive the elbows back, pull toward the lower sternum or upper abdomen, and lower the bar without bouncing it.
If your torso rises several inches on later reps, pause and reset before continuing. Alan Thrall’s barbell-row tutorial covers the hip hinge, pull path, and the common mistake of letting the torso rise to meet the bar. 5
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Choose your level before loading the bar
Keep the order, set-and-rep structure, and movement standards the same. Change the load to match the level you can execute today.
| Level | Squat | Bench press | Barbell row | How to use it |
|---|---|---|---|---|
| Beginner | 65 lb, or an empty bar if 65 lb is too heavy | 45 lb, or a lighter training bar | 65 lb, or the lightest load that keeps the hinge steady | Complete 5 × 5 with clean reps; repeat the load before adding weight if technique changes |
| Intermediate | 100 lb | 80 lb | 100 lb | Use the Session 11 line above when Session 10 was your last completed A session |
| Advanced | Your current logged A-session squat | Your current logged A-session bench press | Your current logged A-session row | Keep 5 × 5 and apply the next increase from your own log; do not return to these example loads |
Choose the lower load when you are between levels. The fifth rep should look like the first rep, even if the bar moves more slowly. A lighter, controlled set gives you a usable training entry; a missed rep gives you a reason to repeat the load.
Cool-down: 5–7 minutes
Finish with MadFit’s full-body cool-down. The video runs 7:05 and is built around recovery and flexibility after training. 6
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Keep every stretch easy enough to breathe normally. The cool-down should help you leave the session feeling settled; it should not become another hard workout.
Log the result
Write down the completed reps and the load for each lift:
- Squat: ___ / 25 reps at ___ lb
- Bench press: ___ / 25 reps at ___ lb
- Barbell row: ___ / 25 reps at ___ lb
- First set where form changed: ____________________
- Longest rest used: ____________________
StrongLifts applies progression separately to each lift. Complete all prescribed reps and add weight the next time that lift appears. If you miss reps, repeat the same weight and try to complete more reps before increasing it. 1
For the default line, a fully completed Session 11 sets up the next A exposure at 105 lb for the squat, 85 lb for the bench press, and 105 lb for the row, subject to the smaller increase your plates and log support. If one lift misses reps, keep that lift at its current load while the completed lifts can progress independently.
Cover photo: A barbell and weights in a gym via Pexels.
References
- 1StrongLifts 5×5 Workout Program: Quick Start Guidestronglifts.com
- 2
- 3How To Squat: Low Baryoutube.com
- 4How to Bench Pressyoutube.com
- 5How To Barbell Rowyoutube.com
- 6
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