StrongLifts 5×5. Alternate A / B across 3 non-consecutive days (Mon / Wed / Fri): so one week is A-B-A, the next is B-A-B. Squat is in both, so you squat every session. Deadlift is only in B — it lands 1× some weeks, 2× others. Auto-progression: hit all your sets and the next session adds +5 (deadlift +10) automatically; miss reps and it repeats the weight. Stop any lift with sharp (not muscle) knee pain; warm up the knee before squats & deadlifts.

Bar is 20 lb (not the usual 45 lb Olympic bar) — the warm-up math below is calculated from the Bar weight box, so change that and everything recalculates. Plate math: 45 = bar + 2×10 + 2×2.5; 90 = bar + 2×25 + 2×10. A pair of 2.5s is the +5 progression jump.

Warm-up sets show under each weight as tappable pills — one per set, in order (empty bar ×5, twice → ~50% ×5 → ~75% ×3). Tap each as you finish it so you always know where you are. They don't count as logged sets — only the work-set circles do. While the work weight is still near the bar, no warm-up is needed. Deadlift skips the empty-bar step (it starts loaded); inverted rows need none (bodyweight).

Overhead press is SEATED — basement ceiling is too low to lock out standing. Set the bench in the rack with the J-hooks just below seated shoulder height so you can unrack cleanly. Same weights, same +5 progression; you just lose the core/leg stabilization a standing press would add.

Inverted row (chin-up substitute — no bar needed): rack the barbell in the J-hooks at waist height, get underneath, heels on floor, body straight, pull chest to the bar. Too hard? Rack the bar higher (more upright = easier). Too easy? Lower the bar or put feet on the bench. When 3×12–15 is easy, that's chin-up territory.

Logging sets: tap a circle once = hit the target (green). Each extra tap takes one rep off (orange, red at 0); one more tap clears it. Inverted-row circles count up per tap instead — tap until it matches what you got.

Where you were in your 20s. LP = where linear progression first stalled on a novice program — the same kind of program you're running now, so it's the number that predicts where this run ends. PR = your all-time best, set later on Madcow 5×5 / Smolov Jr. Both press figures are standing; you press seated now, which is ~12–15% harder, so add that much to a seated lift before comparing. No Row LP — you were doing power cleans then.

Starting weight seeds session 1. After that each session shows the last weight you logged for that lift — edit it up when you hit all your sets (rough guide: add the amount below). Change a starting weight and every un-logged session re-fills from it.