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Starting Strength Logbook Calculator

Starting Strength Logbook Calculator

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Published by Tim Donahey
This is Mark Rippetoe's Starting Strength Logbook Calculator. Includes the Original Novice, Onus Wunsler, Practical Programming, Wichita Falls and Advanced Novice Program. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to increase each lift per workout. (Deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks.) If you are unsure, leave this field alone. The “Smallest Weight,” field is the smallest increment weight that can be added to the barbell (usually 5). The “Percent To Reset,” field need only be used if you are beginning with a former rep max or are doing a major reset. It is common to reset 5-15% in that case. Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

http://startingstrength.wikia.com
This is Mark Rippetoe's Starting Strength Logbook Calculator. Includes the Original Novice, Onus Wunsler, Practical Programming, Wichita Falls and Advanced Novice Program. This was designed as a supplement to the Starting Strength Program and is not affiliated with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you would like to increase each lift per workout. (Deadlifts can move up 15-20 lbs. per workout, squats 10-15 lbs., with continued steady progress for 3-4 weeks before slowing down to half that rate. Bench presses, presses, and cleans can move up 5-10 lbs. per workout, with progress on these exercises slowing down to 2.5-5 lbs. per workout after only 2-3 weeks.) If you are unsure, leave this field alone. The “Smallest Weight,” field is the smallest increment weight that can be added to the barbell (usually 5). The “Percent To Reset,” field need only be used if you are beginning with a former rep max or are doing a major reset. It is common to reset 5-15% in that case. Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

http://startingstrength.wikia.com

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Published by: Tim Donahey on Jun 15, 2008
Copyright:Attribution Non-commercial

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06/30/2014

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Mark Rippetoe's Starting Strength
Original Novice Program
Smallest Weight Increment:
5
Test WeightReps (<12)1RM5RMlb Increase% to ResetSquat
100511310050.00%
Bench Press
100511310050.00%
Deadlift
1005113100100.00%
Press
100511310050.00%
Power Clean
100511310050.00%
Workout ASets x RepsSession #1Session #3Session #5Session #7Session #9Session #11Session #13Session #15Session #17Session #19Session #21Session #23Squat
warmup2x5454545454545454545454545warmup1x5404045505560606570758080warmup1x360657075809095100105110120125warmup1x2808595100110120125135140150160165working sets3x5
100 110 120 130 140 150 160 170 180 190 200 210
Bench Press
warmup2x5454545454545454545454545warmup1x5505055556060656570707575warmup1x3707075808085909095100105105warmup1x2909095100105110115120125130135135working sets3x5
100 105 110 115 120 125 130 135 140 145 150 155
Deadlift
warmup2x5404045505560606570758080warmup1x360657075809095100105110120125warmup1x28590100110115125135140150160170175working set1x5
100
110120130140150160170180190200210
Workout BSets x RepsSession #2Session #4Session #6Session #8Session #10Session #12Session #14Session #16Session #18Session #20Session #22Session #24Squat
warmup2x5454545454545454545454545warmup1x5404550505560657070758085warmup1x360657580859095105110115120125warmup1x28090100105115120130140145155160170working sets3x5
105 115 125 135 145 155 165 175 185 195 205 215
Press
warmup2x5454545454545454545454545warmup1x5555560606565707075758085warmup1x3707075808085909095100105105warmup1x285859095100105110110115120125130working sets3x5
100
105110115120125130135140145150155
Power Clean
warmup2x5454545454545454545454545warmup1x5555560606565707075758085warmup1x3707075808085909095100105105warmup1x285859095100105110110115120125130working sets5x3
100
105110115120125130135140145150155This isMark Rippetoe's Starting StrengthLogbook Calculator. This was designed as a supplement to the Starting Strength Program and is notaffiliated with the book Starting Strength nor Mark Rippetoe.
Only edit the cells in yellow.
The first column, “Test Weight,” is where you will enter your starting weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb Increase,” columnis the amount (in lbs.) that you would like to increase each lift per workout.Click here for recommended increases.If you are unsure, leave this fieldalone. The “% to Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used if you are beginningwith a former rep max or are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight incrementthat can be added to the barbell (usually 5, or less if microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GETSTRONG DAMMIT! ~ Bango/JgoodStarting Strength Official WebsiteStarting Strength WikiRippetoe/Starting Strength Question Forum
 
Onus Wunsler ProgramPage 2
Mark Rippetoe's Sta
Onus Wunsler Pro
Smallest Weight Increment:
5
Test WeightReps (<12)Squat
1005
Bench Press
1005
Press
1005
Deadlift
1005
Power Clean
1005
Workout ASets x RepsSession #1Session #3Squat
warmup2x54545warmup1x54040warmup1x36065warmup1x28085working sets3x5
100 110
Press
warmup2x54545warmup1x55555warmup1x37070warmup1x28585working sets3x5
100 105
 
Deadlift
warmup2x540warmup1x360warmup1x285working set1x5
100
Power Clean
warmup2x545warmup1x555warmup1x370warmup1x285working sets5x3
100
This isMark Rippetoe's Starting StrengthLogbook Calculator. This was designed asthe book Starting Strength nor Mark Rippetoe.
Only edit the cells in yellow.
The fir your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for ewould like to increase each lift per workout.Click here for recommended increases. how far back you'd like to begin before hitting your former maxes and need only be uis common to reset 5-15% in that case. The “Smallest Weight,” field is the smallestmicroloading). Workouts are read by column and the rotation is A/B/A/B. Good luck aStarting StrengthStarting Str Rippetoe/Starting Stre
 
Onus Wunsler ProgramPage 3
Workout BSets x RepsSession #2Session #4Squat
warmup2x54545warmup1x54045warmup1x36065warmup1x28090working sets3x5
105 115
Bench Press
warmup2x54545warmup1x55050warmup1x37070warmup1x29090working sets3x5
100 105
Back Extensions
working sets3-5x10
(or Glute Ham Raises)Chin-Ups
working sets3 sets to failure1
st
Set2
nd
Set3
rd
Set

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