StrongLifts 5×5 Workout B: Session 10
A ready-to-run StrongLifts 5×5 Workout B session with squat at 100 lb, overhead press at 75 lb, deadlift at 125 lb, warm-up ramps, form demos, level scaling, and a clear progression check.
Workout snapshot
This is the next logged StrongLifts 5×5 Workout B after Workout A Session 10. Use it as written if those are the last weights in your training log.
| Prescription | |
|---|---|
| Program | StrongLifts 5×5 |
| Session | Workout B, Session 10 |
| Back squat | 5 × 5 @ 100 lb |
| Overhead press | 5 × 5 @ 75 lb |
| Deadlift | 1 × 5 @ 125 lb |
| Time | About 45–60 minutes, including warm-up sets |
| Equipment | Barbell, rack, plates, collars, and a flat bench |
The official Workout B order is squat, overhead press, then deadlift. Squat, press, and row variations use 5 × 5; deadlift uses one heavy set of five after progressive warm-up sets. 1
If you have trained beyond Session 10 since your last log, do not jump backward to these numbers. Follow your own current A/B log instead. If Session 10 is still your next entry, this is the ready-to-run plan.
Before you start
Set the rack safeties below your lowest squat position, check that the bar and bench are stable, and use collars. Keep a clear path for the deadlift. A home setup can work with an adjustable barbell, sturdy squat stands or a rack, and a flat bench. Dumbbells alone do not reproduce this barbell progression, so use a separate dumbbell plan rather than improvising a substitute and recording it as this session.
Stop for sharp pain, loss of balance, or a rep you cannot control. A spotter is useful for the squat and press, but the safeties still need to be set correctly.
Dynamic warm-up: 5 minutes
Start with Kaleigh Cohen Strength's five-minute dynamic warm-up. It is designed for strength or cardio training and takes 5:41. 2
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Move continuously through the video. You should feel warmer and more mobile, not tired. Then make the barbell-specific ramps below. StrongLifts recommends beginning with light weight, adding load in steps, and normally taking no rest between warm-up sets. 1
Barbell warm-up sets
These are practical ramps for the written session. They are not extra work sets. Use the smallest plates available, and shorten or extend a ramp if your bar, plates, or current ability calls for it.
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 | None |
| Work sets | 100 lb | 5 × 5 | About 3 min between work sets |
Overhead press ramp to 75 lb
| Set | Load | Reps | Rest |
|---|---|---|---|
| 1 | 45 lb, empty bar | 5 | None |
| 2 | 45 lb, empty bar | 5 | None |
| 3 | 55 lb | 5 | None |
| 4 | 65 lb | 5 | None |
| Work sets | 75 lb | 5 × 5 | About 3 min between work sets |
Deadlift ramp to 125 lb
| Set | Load | Reps | Rest |
|---|---|---|---|
| 1 | 65 lb | 5 | None |
| 2 | 85 lb | 5 | None |
| 3 | 105 lb | 5 | None |
| 4 | 115 lb | 5 | About 3 min before the work set |
| Work set | 125 lb | 1 × 5 | Finish the lift, then cool down |
For deadlifts and rows, the official guide starts the bar high enough to clear the floor, commonly around 65–135 lb depending on the lifter and setup. Adjust the first deadlift ramp to your smallest safe starting load. 1
Main session
1. Back squat: 5 × 5 @ 100 lb
Rest about 3 minutes between work sets. Take up to 5 minutes if the next set would otherwise become a rushed or unstable set; the official guide gives 1–2 minutes for easy sets, about 3 minutes for normal sets, and up to 5 minutes for hard sets. 1
Use a bar position you can hold securely, brace before each descent, keep the whole foot planted, and reach your consistent depth. Start the first set conservatively. If your torso angle or depth changes because you are tired, take the longer rest rather than forcing the next set on the clock.
For a full low-bar squat walkthrough, use Alan Thrall's 18:18 tutorial before the session or between training days. 3
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2. Overhead press: 5 × 5 @ 75 lb
Rest about 3 minutes between work sets. Squeeze the glutes and keep the ribs from flaring as the bar travels overhead. Let the bar move in a straight path close to your face, moving your head back briefly as the bar passes and bringing it back under the bar at lockout. Do not turn a press into a standing incline press by leaning back.
Alan Thrall's tutorial covers the overhead press and how to perform it without lower-back or shoulder pain. 4
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3. Deadlift: 1 × 5 @ 125 lb
After the final deadlift warm-up, rest about 3 minutes. Then perform one controlled set of five. Reset your position for each rep: feet under the bar, hands set, brace, push the floor away, stand tall, and return the bar to the floor without dropping it. The single work set should be demanding, but it should not turn into five unrelated attempts.
Alan Thrall's revised 2022 deadlift tutorial breaks the setup into five steps and covers stance, hand position, bracing, lockout, and lowering. 5
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Choose your level before loading the bar
The written loads are the intermediate/default line for this channel's logged progression. Your level changes the load, not the order or the movement standards.
| Level | Squat | Overhead press | Deadlift | How to use it |
|---|---|---|---|---|
| Beginner | Empty bar or a load you can control for 5 × 5 | Empty bar or a load you can control for 5 × 5 | A light load you can set up safely for 1 × 5 | Keep the same set and rep structure; earn the next increase by completing every rep cleanly |
| Intermediate | 100 lb | 75 lb | 125 lb | Use the Session 10 prescription above if it matches your log |
| Advanced | Your current logged Workout B load | Your current logged Workout B load | Your current logged Workout B load | Keep 5 × 5 / 5 × 5 / 1 × 5; do not reduce to the Session 10 numbers if your own cycle is ahead |
If you are between levels, choose the lower load. A technically clean set at a lighter weight is more useful than a missed fifth rep. If you cannot safely rack a barbell, do not perform a floor-to-shoulder improvisation in place of the squat or press.
Cool-down: 5–7 minutes
Finish with MadFit's full-body cool-down. The video is 7:05 and is intended for recovery and flexibility after training. 6
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Keep the stretches easy enough to breathe normally. You do not need to force range of motion immediately after a heavy compound session.
Log the result
Write down the load and whether every prescribed rep was completed:
- Squat: ___ / 25 reps at ___ lb
- Overhead press: ___ / 25 reps at ___ lb
- Deadlift: ___ / 5 reps at ___ lb
- The first set where form changed: ____________________
- Rest used on the hardest set: ____________________
StrongLifts' progression rule is lift-specific: complete all prescribed reps, then increase that lift on the next exposure; if you miss reps, repeat the same weight rather than automatically adding load. 1
Cover photo: Ketut Subiyanto on Pexels.
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