Original Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. 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. Click here for recommended increases. If you are unsure, leave this field alone. 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 beginning with 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 increment that 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 GET STRONG DAMMIT! ~
Bango/Jgood

Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum

Smallest Weight Increment: 5 [1]

Test Weight [2]Reps (<12) [3] 1RM [4] 5RM [5] lb Increase [6]% to Reset [7]
Squat 160 7 192 170 5 0.00%
Bench Press 100 10 133 120 5 0.00%
Deadlift 160 10 213 190 10 0.00%
Press 75 10 100 90 5 0.00%
Power Clean 85 10 113 100 5 0.00%

Workout A Sets x Reps Session #1 Session #3 Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 65 70 75 80 80 85 90 95 100 100 105 110
warmup 1x3 100 105 110 120 125 130 135 140 150 155 160 165
warmup 1x2 135 140 150 160 165 175 180 190 200 205 215 220
working sets 3x5 170 180 190 200 210 220 230 240 250 260 270 280

Bench Press warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45

warmup 1x5 60 60 65 65 70 70 75 75 80 80 85 85
warmup 1x3 80 85 90 90 95 100 105 105 110 115 115 120
warmup 1x2 105 110 115 120 125 130 135 135 140 145 150 155
working sets 3x5 120 125 130 135 140 145 150 155 160 165 170 175

Deadlift warmup 2x5 75 80 80 85 90 95 100 100 105 110 115 120

warmup 1x3 110 120 125 130 135 140 150 155 160 165 170 180
warmup 1x2 160 170 175 185 195 200 210 220 225 235 245 255
working set 1x5 190 200 210 220 230 240 250 260 270 280 290 300

Workout B Sets x Reps Session #2 Session #4 Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 70 70 75 80 85 90 90 95 100 105 110 110
warmup 1x3 105 110 115 120 125 135 140 145 150 155 165 170
warmup 1x2 140 145 155 160 170 180 185 195 200 210 220 225
working sets 3x5 175 185 195 205 215 225 235 245 255 265 275 285

Press warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45

warmup 1x5 45 50 55 55 60 60 65 65 70 70 75 75
warmup 1x3 60 65 70 70 75 80 80 85 90 90 95 100
warmup 1x2 75 80 85 85 90 95 100 105 110 110 115 120
working sets 3x5 90 95 100 105 110 115 120 125 130 135 140 145

Row warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45

warmup 1x5 55 55 60 60 65 65 70 70 75 75 80 85
warmup 1x3 70 70 75 80 80 85 90 90 95 100 105 105
warmup 1x2 85 85 90 95 100 105 110 110 115 120 125 130
working sets 5x3 100 105 110 115 120 125 130 135 140 145 150 155
 Mark Rippetoe's Starting Strength
Onus Wunsler Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. 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. Click here for recommended increases. If you are unsure, leave this field alone. 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 beginning with 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 increment that 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 GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum

Smallest Weight Increment: 5 [8]

Test Weight [9]Reps (<12) [10] 1RM [11] 5RM [12] Lb Increase [13]
% to Reset [14]
Squat 145 5 163 145 5 0.00%
Bench Press 100 5 113 100 5 0.00%
Press 100 5 113 100 5 0.00%
Deadlift 100 5 113 100 15 0.00%
Power Clean 100 5 113 100 5 0.00%

Workout A Sets x Reps Session #1 Session #3 Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 55 60 65 70 70 75 80 85 90 90 95 100
warmup 1x3 85 90 95 105 110 115 120 125 135 140 145 150
warmup 1x2 115 120 130 140 145 155 160 170 180 185 195 200
working sets 3x5 145 155 165 175 185 195 205 215 225 235 245 255

Press warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45

warmup 1x5 55 55 60 60 65 65 70 70 75 75 80 85
warmup 1x3 70 70 75 80 80 85 90 90 95 100 105 105
warmup 1x2 85 85 90 95 100 105 110 110 115 120 125 130
working sets 3x5 100 105 110 115 120 125 130 135 140 145 150 155

Deadlift warmup 2x5 40 45 50 55 60 70

warmup 1x3 60 65 75 85 95 105
warmup 1x2 85 95 110 120 135 145
working set 1x5 100 115 130 145 160 175

Power Clean warmup 2x5 45 45 45 45 45 45

warmup 1x5 55 55 60 60 65 65
warmup 1x3 70 70 75 80 80 85
warmup 1x2 85 85 90 95 100 105
working sets 5x3 100 105 110 115 120 125

Workout B Sets x Reps Session #2 Session #4 Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 60 60 65 70 75 80 80 85 90 95 100 100
warmup 1x3 90 95 100 105 110 120 125 130 135 140 150 155
warmup 1x2 120 125 135 140 150 160 165 175 180 190 200 205
working sets 3x5 150 160 170 180 190 200 210 220 230 240 250 260

Bench Press warmup 5 45 45 45 45 45 45 45 45 45 45 45 45

warmup 5 50 50 55 55 60 60 65 65 70 70 75 75
warmup 5 70 70 75 80 80 85 90 90 95 100 105 105
warmup 90 90 95 100 105 110 115 120 125 130 135 135
working sets 5 100 105 110 115 120 125 130 135 140 145 150 155

Back Extensions [15] working sets 3-5x10 [16]

(or Glute Ham Raises) [17]

Chin-Ups working sets 3 sets to failure [18]

1st Set
2nd Set
3rd Set
 Mark Rippetoe's Starting Strength
Practical Programming Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. 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. Click here for recommended increases. If you are unsure, leave this field alone. 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 beginning with 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 increment that can be added to the barbell (usually 5, or less if microloading).
Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum

Smallest Weight Increment: 5 [19]

Test Weight [20]
Reps (<12) [21] 1RM [22] 5RM [23] Lb Increase [24]
% to Reset [25]
Squat 135 5 152 135 5 0.00%
Bench Press 90 5 101 90 5 0.00%
Deadlift 135 5 152 135 15 0.00%
Press 75 5 84 75 5 0.00%

Monday Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 50 60 65 70 75 80 90 95 100 105 110 120
warmup 1x3 80 90 95 105 115 125 135 140 150 160 170 180
warmup 1x2 105 120 130 140 155 165 180 190 200 215 225 240
working sets 3x5 135 150 165 180 195 210 225 240 255 270 285 300

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 50 60 65 75 80
warmup 1x3 60 70 80 90 105 115
warmup 1x2 80 90 105 120 135 145
working sets 3x5 90 105 120 135 150 165

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 50 60 65 75 85
warmup 1x3 55 65 75 85 95 105
warmup 1x2 65 80 90 105 115 130
working sets 5x3 80 95 110 125 140 155

Chin-Ups working sets 3 sets to failure [26]

1st Set
2nd Set
3rd Set

Wednesday Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 55 60 65 70 80 85 90 95 100 110 115 120
warmup 1x3 80 90 100 110 120 125 135 145 155 165 170 180
warmup 1x2 110 120 135 145 160 170 180 195 205 220 230 240
working sets 3x5 140 155 170 185 200 215 230 245 260 275 290 305

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 50 55 65 70 80 85
warmup 1x3 70 80 90 100 110 120
warmup 1x2 90 100 115 130 140 155
working sets 3x5 100 115 130 145 160 175

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 45 55 65 70 80
warmup 1x3 50 60 70 80 90 105
warmup 1x2 60 75 85 100 110 125
working sets 5x3 75 90 105 120 135 150

Deadlift warmup 2x5 50 60 65 70 75 80 90 95 100 105 110 120

warmup 1x3 80 90 95 105 115 125 135 140 150 160 170 180
warmup 1x2 110 125 140 150 165 175 190 200 215 225 240 255
working set 1x5 135 150 165 180 195 210 225 240 255 270 285 300

Friday Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 55 60 70 75 80 85 90 100 105 110 115 120
warmup 1x3 85 95 105 110 120 130 140 150 155 165 175 185
warmup 1x2 115 125 140 150 160 175 185 200 210 220 235 245
working sets 3x5 145 160 175 190 205 220 235 250 265 280 295 310

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 55 60 70 75 85
warmup 1x3 65 75 85 95 105 115
warmup 1x2 85 95 110 125 135 150
working sets 3x5 95 110 125 140 155 170

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 55 60 70 75 85
warmup 1x3 55 70 80 90 100 110
warmup 1x2 70 85 95 110 120 135
working sets 5x3 85 100 115 130 145 160

Pull-Ups working sets 3 sets to failure [27]

1st Set
2nd Set
3rd Set
 Mark Rippetoe's Starting Strength
Wichita Falls Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. 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. Click here for recommended increases. If you are unsure, leave this field alone. 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 beginning with 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 increment that can be added to the barbell (usually 5, or less if microloading).
Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum

Smallest Weight Increment: 5 [28]

Test Weight [29]
Reps (<12) [30] 1RM [31] 5RM [32] Lb Increase [33]
% to Reset [34]
Squat 135 5 152 135 5 0.00%
Bench Press 85 5 96 85 5 0.00%
Power Clean 85 5 96 85 5 0.00%
Deadlift 135 5 152 135 15 0.00%
Press 75 5 84 75 5 0.00%

Monday Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 50 60 65 70 75 80 90 95 100 105 110 120
warmup 1x3 80 90 95 105 115 125 135 140 150 160 170 180
warmup 1x2 105 120 130 140 155 165 180 190 200 215 225 240
working sets 3x5 135 150 165 180 195 210 225 240 255 270 285 300

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 50 55 65 70 80
warmup 1x3 55 70 80 90 100 110
warmup 1x2 75 90 100 115 130 140
working sets 3x5 85 100 115 130 145 160

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 50 60 65 75 85
warmup 1x3 55 65 75 85 95 105
warmup 1x2 65 80 90 105 115 130
working sets 5x3 80 95 110 125 140 155

Chin-Ups working sets 3 sets to failure [35]

1st Set
2nd Set
3rd Set

Wednesday Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 55 60 65 70 80 85 90 95 100 110 115 120
warmup 1x3 80 90 100 110 120 125 135 145 155 165 170 180
warmup 1x2 110 120 135 145 160 170 180 195 205 220 230 240
working sets 3x5 140 155 170 185 200 215 230 245 260 275 290 305

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 55 60 70 75 85
warmup 1x3 65 75 85 95 105 115
warmup 1x2 85 95 110 125 135 150
working sets 3x5 95 110 125 140 155 170

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 45 55 65 70 80
warmup 1x3 50 60 70 80 90 105
warmup 1x2 60 75 85 100 110 125
working sets 5x3 75 90 105 120 135 150

Deadlift warmup 2x5 50 60 65 70 75 80

warmup 1x3 80 90 95 105 115 125
warmup 1x2 110 125 140 150 165 175
working set 1x5 135 150 165 180 195 210

Power Clean warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 45 50 55 55 60
warmup 1x3 55 60 65 70 70 75
warmup 1x2 70 75 80 85 85 90
working sets 5x3 85 90 95 100 105 110

Friday Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 55 60 70 75 80 85 90 100 105 110 115 120
warmup 1x3 85 95 105 110 120 130 140 150 155 165 175 185
warmup 1x2 115 125 140 150 160 175 185 200 210 220 235 245
working sets 3x5 145 160 175 190 205 220 235 250 265 280 295 310

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 50 60 65 75 80
warmup 1x3 60 70 80 90 105 115
warmup 1x2 80 90 105 120 135 145
working sets 3x5 90 105 120 135 150 165

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 55 60 70 75 85
warmup 1x3 55 70 80 90 100 110
warmup 1x2 70 85 95 110 120 135
working sets 5x3 85 100 115 130 145 160

Pull-Ups working sets 3 sets to failure [36]

1st Set
2nd Set
3rd Set
 Mark Rippetoe's Starting Strength
Advanced Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. 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. Click here for recommended increases. If you are unsure, leave this field alone. 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 beginning with 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 increment that can be added to the barbell (usually 5, or less if microloading).
Workouts are read by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum

Smallest Weight Increment: 5 [37]

Current Max [38]
Reps (<12) [39] 1RM [40] 5RM [41] Lb Increase [42]
% to Reset [43]
Squat 135 5 152 135 5 0.00%
Front Squat 100 5 113 100 5 0.00%
Bench Press 85 5 96 85 5 0.00%
Power Clean 85 5 96 85 5 0.00%
Deadlift 135 5 152 135 15 0.00%
Press 75 5 84 75 5 0.00%

Monday Sets x Reps Session #1 Session #4 Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 Session #28 Session #31 Session #34
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 40 55 60 65 70 70 75 80 85 90 90 95
warmup 1x3 60 85 90 95 105 110 115 120 125 135 140 145
warmup 1x2 80 115 120 130 140 145 155 160 170 180 185 195
working sets 3x5 100 145 155 165 175 185 195 205 215 225 235 245

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 50 55 65 70 80
warmup 1x3 55 70 80 90 100 110
warmup 1x2 75 90 100 115 130 140
working sets 3x5 85 100 115 130 145 160

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 50 60 65 75 85
warmup 1x3 55 65 75 85 95 105
warmup 1x2 65 80 90 105 115 130
working sets 5x3 80 95 110 125 140 155

Chin-Ups working sets 3 sets to failure Weighted [44] Unweighted Weighted [45] Unweighted Weighted [46] Unweighted Weighted [47] Unweighted Weighted [48] Unweighted Weighted [49] Unweighted
1st Set
2nd Set
3rd Set

Wednesday Sets x Reps Session #2 Session #5 Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 Session #29 Session #32 Session #35
Front Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 40 40 40 45 45 50 50 50 55 55 60 60
warmup 1x3 60 60 65 65 70 75 75 80 80 85 90 90
warmup 1x2 80 80 85 90 95 100 100 105 110 115 120 120
working sets 3x5 100 105 110 115 120 125 130 135 140 145 150 155

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 55 60 70 75 85
warmup 1x3 65 75 85 95 105 115
warmup 1x2 85 95 110 125 135 150
working sets 3x5 95 110 125 140 155 170

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 40 45 55 65 70 80
warmup 1x3 50 60 70 80 90 105
warmup 1x2 60 75 85 100 110 125
working sets 5x3 75 90 105 120 135 150

Deadlift warmup 2x5 50 60 65 70 75 80

warmup 1x3 80 90 95 105 115 125
warmup 1x2 110 125 140 150 165 175
working set 1x5 135 150 165 180 195 210

Power Clean warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 45 50 55 55 60
warmup 1x3 55 60 65 70 70 75
warmup 1x2 70 75 80 85 85 90
working sets 5x3 85 90 95 100 105 110

Friday Sets x Reps Session #3 Session #6 Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 Session #30 Session #33 Session #36
Squat warmup 2x5 45 45 45 45 45 45 45 45 45 45 45 45
warmup 1x5 55 60 60 65 70 75 80 80 85 90 95 100
warmup 1x3 80 90 95 100 105 110 120 125 130 135 140 150
warmup 1x2 110 120 125 135 140 150 160 165 175 180 190 200
working sets 3x5 140 150 160 170 180 190 200 210 220 230 240 250

Bench Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 50 60 65 75 80
warmup 1x3 60 70 80 90 105 115
warmup 1x2 80 90 105 120 135 145
working sets 3x5 90 105 120 135 150 165

Press warmup 2x5 45 45 45 45 45 45

warmup 1x5 45 55 60 70 75 85
warmup 1x3 55 70 80 90 100 110
warmup 1x2 70 85 95 110 120 135
working sets 5x3 85 100 115 130 145 160

Pull-Ups working sets 3 sets to failure Unweighted Weighted [50] Unweighted Weighted [51] Unweighted Weighted [52] Unweighted Weighted [53] Unweighted Weighted [54] Unweighted Weighted [55]
1st Set
2nd Set
3rd Set
[1] Smallest weight increment

[2] Test/Starting weight, default is weight used for first workout

[3] # of Reps used for Testing/Starting weight, default is 5

[4] Estimated/Actual 1 Rep Max

[5] Estimated/Actual 5 Rep Max

[6] # of lbs to increase from workout-to-workout

[7] % of weight to reset/backtrack.

[8] Smallest weight increment

[9] Test/Starting weight, default is weight used for first workout

[10] # of reps completed in your most recent max

[11] Estimated/Actual 1 Rep Max

[12] Estimated/Actual 5 Rep Max

[13] # of lbs to increase each lift from workout-to-workout

[14] % of weight to reset/backtrack. 5-15% is common

[15] Unweighted if progressing toward GHR's, weighted if not

[16] Unweighted if progressing toward GHR's, weighted if not

[17] Unweighted if progressing toward GHR's, weighted if not

[18] Add weight once completing more than 15 reps

[19] Smallest weight increment

[20] Test/Starting weight, default is weight used for first workout

[21] # of reps completed in your most recent max

[22] Estimated/Actual 1 Rep Max

[23] Estimated/Actual 5 Rep Max

[24] # of lbs to increase each lift from workout-to-workout

[25] % of weight to reset/backtrack. 5-15% is common

[26] Add weight once completing more than 15 reps

[27] Add weight once completing more than 15 reps

[28] Smallest weight increment

[29] Test/Starting weight, default is weight used for first workout

[30] # of reps completed in your most recent max

[31] Estimated/Actual 1 Rep Max

[32] Estimated/Actual 5 Rep Max

[33] # of lbs to increase each lift from workout-to-workout

[34] % of weight to reset/backtrack. 5-15% is common

[35] Add weight once completing more than 15 reps

[36] Add weight once completing more than 15 reps

[37] Smallest weight increment

[38] Current/Previous max in .lbs

[39] # of reps completed in your most recent max

[40] Estimated/Actual 1 Rep Max

[41] Estimated/Actual 5 Rep Max

[42] # of lbs to increase each lift from workout-to-workout

[43] % of weight to reset/backtrack. 5-15% is common

[44] Weight added so failure occurs at 5-7 reps

[45] Weight added so failure occurs at 5-7 reps

[46] Weight added so failure occurs at 5-7 reps

[47] Weight added so failure occurs at 5-7 reps

[48] Weight added so failure occurs at 5-7 reps

[49] Weight added so failure occurs at 5-7 reps

[50] Weight added so failure occurs at 5-7 reps

[51] Weight added so failure occurs at 5-7 reps

[52] Weight added so failure occurs at 5-7 reps

[53] Weight added so failure occurs at 5-7 reps

[54] Weight added so failure occurs at 5-7 reps

[55] Weight added so failure occurs at 5-7 reps