Starting Strength Logbook Calculator

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	Mark Rippetoe's Starting Strength
2
3
4	Original Novice Program
5
6
7		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
8
9
10
11
12
13
14
15					Starting Strength Official Website
16					Starting Strength Wiki
17					Rippetoe/Starting Strength Question Forum
18
19				Smallest Weight Increment:		5
20					Test Weight	Reps (<12)	1RM	5RM	lb Increase	% to Reset
21				Squat	100	5	113	100	5	0.00%
22				Bench Press	100	5	113	100	5	0.00%
23				Deadlift	100	5	113	100	10	0.00%
24				Press	100	5	113	100	5	0.00%
25				Power Clean	100	5	113	100	5	0.00%
26
27
28	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
29		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
30			warmup	1x5	40	40	45	50	55	60	60	65	70	75	80	80
31			warmup	1x3	60	65	70	75	80	90	95	100	105	110	120	125
32			warmup	1x2	80	85	95	100	110	120	125	135	140	150	160	165
33			working sets	3x5	100	110	120	130	140	150	160	170	180	190	200	210
34
35		Bench Press	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
36			warmup	1x5	50	50	55	55	60	60	65	65	70	70	75	75
37			warmup	1x3	70	70	75	80	80	85	90	90	95	100	105	105
38			warmup	1x2	90	90	95	100	105	110	115	120	125	130	135	135
39			working sets	3x5	100	105	110	115	120	125	130	135	140	145	150	155
40
41		Deadlift	warmup	2x5	40	40	45	50	55	60	60	65	70	75	80	80
42			warmup	1x3	60	65	70	75	80	90	95	100	105	110	120	125
43			warmup	1x2	85	90	100	110	115	125	135	140	150	160	170	175
44			working set	1x5	100	110	120	130	140	150	160	170	180	190	200	210
45
46
47	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
48		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
49			warmup	1x5	40	45	50	50	55	60	65	70	70	75	80	85
50			warmup	1x3	60	65	75	80	85	90	95	105	110	115	120	125
51			warmup	1x2	80	90	100	105	115	120	130	140	145	155	160	170
52			working sets	3x5	105	115	125	135	145	155	165	175	185	195	205	215
53
54		Press	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
55			warmup	1x5	55	55	60	60	65	65	70	70	75	75	80	85
56			warmup	1x3	70	70	75	80	80	85	90	90	95	100	105	105
57			warmup	1x2	85	85	90	95	100	105	110	110	115	120	125	130
58			working sets	3x5	100	105	110	115	120	125	130	135	140	145	150	155
59
60		Power Clean	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
61			warmup	1x5	55	55	60	60	65	65	70	70	75	75	80	85
62			warmup	1x3	70	70	75	80	80	85	90	90	95	100	105	105
63			warmup	1x2	85	85	90	95	100	105	110	110	115	120	125	130
64			working sets	5x3	100	105	110	115	120	125	130	135	140	145	150	155
65

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	Mark Rippetoe's Starting Strength
2
3
4	Onus Wunsler Program
5
6
7		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
8
9
10
11
12
13
14
15					Starting Strength Official Website
16					Starting Strength Wiki
17					Rippetoe/Starting Strength Question Forum
18
19				Smallest Weight Increment:		5
20					Test Weight	Reps (<12)	1RM	5RM	Lb Increase	% to Reset
21				Squat	100	5	113	100	5	0.00%
22				Bench Press	100	5	113	100	5	0.00%
23				Press	100	5	113	100	5	0.00%
24				Deadlift	100	5	113	100	15	0.00%
25				Power Clean	100	5	113	100	5	0.00%
26
27
28	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
29		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
30			warmup	1x5	40	40	45	50	55	60	60	65	70	75	80	80
31			warmup	1x3	60	65	70	75	80	90	95	100	105	110	120	125
32			warmup	1x2	80	85	95	100	110	120	125	135	140	150	160	165
33			working sets	3x5	100	110	120	130	140	150	160	170	180	190	200	210
34
35		Press	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
36			warmup	1x5	55	55	60	60	65	65	70	70	75	75	80	85
37			warmup	1x3	70	70	75	80	80	85	90	90	95	100	105	105
38			warmup	1x2	85	85	90	95	100	105	110	110	115	120	125	130
39			working sets	3x5	100	105	110	115	120	125	130	135	140	145	150	155
40
41		Deadlift	warmup	2x5	40		45		50		55		60		70
42			warmup	1x3	60		65		75		85		95		105
43			warmup	1x2	85		95		110		120		135		145
44			working set	1x5	100		115		130		145		160		175
45
46		Power Clean	warmup	2x5		45		45		45		45		45		45
47			warmup	1x5		55		55		60		60		65		65
48			warmup	1x3		70		70		75		80		80		85
49			warmup	1x2		85		85		90		95		100		105
50			working sets	5x3		100		105		110		115		120		125
51
52
53	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
54		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
55			warmup	1x5	40	45	50	50	55	60	65	70	70	75	80	85
56			warmup	1x3	60	65	75	80	85	90	95	105	110	115	120	125
57			warmup	1x2	80	90	100	105	115	120	130	140	145	155	160	170
58			working sets	3x5	105	115	125	135	145	155	165	175	185	195	205	215
59
60		Bench Press	warmup	5	45	45	45	45	45	45	45	45	45	45	45	45
61			warmup	5	50	50	55	55	60	60	65	65	70	70	75	75
62			warmup	5	70	70	75	80	80	85	90	90	95	100	105	105
63			warmup		90	90	95	100	105	110	115	120	125	130	135	135
64			working sets	5	100	105	110	115	120	125	130	135	140	145	150	155
65
66		Back Extensions	working sets	3-5x10
67		(or Glute Ham Raises)
68
69		Chin-Ups	working sets	3 sets to failure
70				1st Set
71				2nd Set
72				3rd Set
73

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	Mark Rippetoe's Starting Strength
2
3
4	Practical Programming Novice Program
5
6
7		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
8
9
10
11
12
13
14
15					Starting Strength Official Website
16					Starting Strength Wiki
17					Rippetoe/Starting Strength Question Forum
18
19				Smallest Weight Increment:		5
20					Test Weight	Reps (<12)	1RM	5RM	Lb Increase	% to Reset
21				Squat	100	5	113	100	5	0.00%
22				Bench Press	100	5	113	100	5	0.00%
23				Deadlift	100	5	113	100	15	0.00%
24				Press	100	5	113	100	5	0.00%
25
26
27	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
28		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
29			warmup	1x5	40	45	50	55	60	70	75	80	85	90	100	105
30			warmup	1x3	60	65	75	85	95	105	110	120	130	140	150	155
31			warmup	1x2	80	90	100	115	125	140	150	160	175	185	200	210
32			working sets	3x5	100	115	130	145	160	175	190	205	220	235	250	265
33
34		Bench Press	warmup	2x5	45		45		45		45		45		45
35			warmup	1x5	50		55		65		70		80		85
36			warmup	1x3	70		80		90		100		110		120
37			warmup	1x2	90		100		115		130		140		155
38			working sets	3x5	100		115		130		145		160		175
39
40		Press	warmup	2x5		45		45		45		45		45		45
41			warmup	1x5		55		65		70		80		90		95
42			warmup	1x3		70		80		90		105		115		125
43			warmup	1x2		85		100		110		125		140		150
44			working sets	5x3		105		120		135		150		165		180
45
46		Chin-Ups	working sets	3 sets to failure
47				1st Set
48				2nd Set
49				3rd Set
50
51
52	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
53		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
54			warmup	1x5	40	45	50	60	65	70	75	80	90	95	100	105
55			warmup	1x3	60	70	80	90	95	105	115	125	135	140	150	160
56			warmup	1x2	80	95	105	120	130	140	155	165	180	190	200	215
57			working sets	3x5	105	120	135	150	165	180	195	210	225	240	255	270
58
59		Bench Press	warmup	2x5		45		45		45		45		45		45
60			warmup	1x5		55		60		70		75		85		90
61			warmup	1x3		75		85		95		105		115		125
62			warmup	1x2		95		110		125		135		150		165
63			working sets	3x5		110		125		140		155		170		185
64
65		Press	warmup	2x5	45		45		45		45		45		45
66			warmup	1x5	55		60		70		75		85		95
67			warmup	1x3	70		80		90		100		110		120
68			warmup	1x2	85		95		110		120		135		145
69			working sets	5x3	100		115		130		145		160		175
70
71		Deadlift	warmup	2x5	40	45	50	55	60	70	75	80	85	90	100	105
72			warmup	1x3	60	65	75	85	95	105	110	120	130	140	150	155
73			warmup	1x2	85	95	110	120	135	145	160	170	185	195	210	225
74			working set	1x5	100	115	130	145	160	175	190	205	220	235	250	265
75
76
77	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
78		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
79			warmup	1x5	40	50	55	60	65	70	80	85	90	95	100	110
80			warmup	1x3	65	75	80	90	100	110	120	125	135	145	155	165
81			warmup	1x2	85	100	110	120	135	145	160	170	180	195	205	220
82			working sets	3x5	110	125	140	155	170	185	200	215	230	245	260	275
83
84		Bench Press	warmup	2x5	45		45		45		45		45		45
85			warmup	1x5	50		60		65		75		80		90
86			warmup	1x3	70		80		90		105		115		125
87			warmup	1x2	90		105		120		135		145		160
88			working sets	3x5	105		120		135		150		165		180
89
90		Press	warmup	2x5		45		45		45		45		45		45
91			warmup	1x5		60		65		75		85		90		100
92			warmup	1x3		75		85		95		105		115		125
93			warmup	1x2		90		105		115		130		140		155
94			working sets	5x3		110		125		140		155		170		185
95
96		Pull-Ups	working sets	3 sets to failure
97				1st Set
98				2nd Set
99				3rd Set
100

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	Mark Rippetoe's Starting Strength
2
3
4	Wichita Falls Novice Program
5
6
7		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
8
9
10
11
12
13
14
15					Starting Strength Official Website
16					Starting Strength Wiki
17					Rippetoe/Starting Strength Question Forum
18
19				Smallest Weight Increment:		5
20					Test Weight	Reps (<12)	1RM	5RM	Lb Increase	% to Reset
21				Squat	100	5	113	100	5	0.00%
22				Bench Press	100	5	113	100	5	0.00%
23				Power Clean	100	5	113	100	5	0.00%
24				Deadlift	100	5	113	100	15	0.00%
25				Press	100	5	113	100	5	0.00%
26
27
28	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
29		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
30			warmup	1x5	40	45	50	55	60	70	75	80	85	90	100	105
31			warmup	1x3	60	65	75	85	95	105	110	120	130	140	150	155
32			warmup	1x2	80	90	100	115	125	140	150	160	175	185	200	210
33			working sets	3x5	100	115	130	145	160	175	190	205	220	235	250	265
34
35		Bench Press	warmup	2x5	45		45		45		45		45		45
36			warmup	1x5	50		55		65		70		80		85
37			warmup	1x3	70		80		90		100		110		120
38			warmup	1x2	90		100		115		130		140		155
39			working sets	3x5	100		115		130		145		160		175
40
41		Press	warmup	2x5		45		45		45		45		45		45
42			warmup	1x5		55		65		70		80		90		95
43			warmup	1x3		70		80		90		105		115		125
44			warmup	1x2		85		100		110		125		140		150
45			working sets	5x3		105		120		135		150		165		180
46
47		Chin-Ups	working sets	3 sets to failure
48				1st Set
49				2nd Set
50				3rd Set
51
52
53	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
54		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
55			warmup	1x5	40	45	50	60	65	70	75	80	90	95	100	105
56			warmup	1x3	60	70	80	90	95	105	115	125	135	140	150	160
57			warmup	1x2	80	95	105	120	130	140	155	165	180	190	200	215
58			working sets	3x5	105	120	135	150	165	180	195	210	225	240	255	270
59
60		Bench Press	warmup	2x5		45		45		45		45		45		45
61			warmup	1x5		55		60		70		75		85		90
62			warmup	1x3		75		85		95		105		115		125
63			warmup	1x2		95		110		125		135		150		165
64			working sets	3x5		110		125		140		155		170		185
65
66		Press	warmup	2x5	45		45		45		45		45		45
67			warmup	1x5	55		60		70		75		85		95
68			warmup	1x3	70		80		90		100		110		120
69			warmup	1x2	85		95		110		120		135		145
70			working sets	5x3	100		115		130		145		160		175
71
72		Deadlift	warmup	2x5	40		45		50		55		60		70
73			warmup	1x3	60		65		75		85		95		105
74			warmup	1x2	85		95		110		120		135		145
75			working set	1x5	100		115		130		145		160		175
76
77		Power Clean	warmup	2x5		45		45		45		45		45		45
78			warmup	1x5		55		55		60		60		65		65
79			warmup	1x3		70		70		75		80		80		85
80			warmup	1x2		85		85		90		95		100		105
81			working sets	5x3		100		105		110		115		120		125
82
83
84	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
85		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
86			warmup	1x5	40	50	55	60	65	70	80	85	90	95	100	110
87			warmup	1x3	65	75	80	90	100	110	120	125	135	145	155	165
88			warmup	1x2	85	100	110	120	135	145	160	170	180	195	205	220
89			working sets	3x5	110	125	140	155	170	185	200	215	230	245	260	275
90
91		Bench Press	warmup	2x5	45		45		45		45		45		45
92			warmup	1x5	50		60		65		75		80		90
93			warmup	1x3	70		80		90		105		115		125
94			warmup	1x2	90		105		120		135		145		160
95			working sets	3x5	105		120		135		150		165		180
96
97		Press	warmup	2x5		45		45		45		45		45		45
98			warmup	1x5		60		65		75		85		90		100
99			warmup	1x3		75		85		95		105		115		125
100			warmup	1x2		90		105		115		130		140		155
101			working sets	5x3		110		125		140		155		170		185
102
103		Pull-Ups	working sets	3 sets to failure
104				1st Set
105				2nd Set
106				3rd Set
107

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P
1	Mark Rippetoe's Starting Strength
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4	Advanced Novice Program
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6
7		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
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15					Starting Strength Official Website
16					Starting Strength Wiki
17					Rippetoe/Starting Strength Question Forum
18
19				Smallest Weight Increment:		5
20					Current Max	Reps (<12)	1RM	5RM	Lb Increase	% to Reset
21				Squat	100	5	113	100	5	0.00%
22				Front Squat	100	5	113	100	5	0.00%
23				Bench Press	100	5	113	100	5	0.00%
24				Power Clean	100	5	113	100	5	0.00%
25				Deadlift	100	5	113	100	15	0.00%
26				Press	100	5	113	100	5	0.00%
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28
29	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
30		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
31			warmup	1x5	40	40	45	50	55	60	60	65	70	75	80	80
32			warmup	1x3	60	65	70	75	80	90	95	100	105	110	120	125
33			warmup	1x2	80	85	95	100	110	120	125	135	140	150	160	165
34			working sets	3x5	100	110	120	130	140	150	160	170	180	190	200	210
35
36		Bench Press	warmup	2x5	45		45		45		45		45		45
37			warmup	1x5	50		55		65		70		80		85
38			warmup	1x3	70		80		90		100		110		120
39			warmup	1x2	90		100		115		130		140		155
40			working sets	3x5	100		115		130		145		160		175
41
42		Press	warmup	2x5		45		45		45		45		45		45
43			warmup	1x5		55		65		70		80		90		95
44			warmup	1x3		70		80		90		105		115		125
45			warmup	1x2		85		100		110		125		140		150
46			working sets	5x3		105		120		135		150		165		180
47
48		Chin-Ups	working sets	3 sets to failure	Weighted	Unweighted	Weighted	Unweighted	Weighted	Unweighted	Weighted	Unweighted	Weighted	Unweighted	Weighted	Unweighted
49				1st Set
50				2nd Set
51				3rd Set
52
53
54	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
55		Front Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
56			warmup	1x5	40	40	40	45	45	50	50	50	55	55	60	60
57			warmup	1x3	60	60	65	65	70	75	75	80	80	85	90	90
58			warmup	1x2	80	80	85	90	95	100	100	105	110	115	120	120
59			working sets	3x5	100	105	110	115	120	125	130	135	140	145	150	155
60
61		Bench Press	warmup	2x5		45		45		45		45		45		45
62			warmup	1x5		55		60		70		75		85		90
63			warmup	1x3		75		85		95		105		115		125
64			warmup	1x2		95		110		125		135		150		165
65			working sets	3x5		110		125		140		155		170		185
66
67		Press	warmup	2x5	45		45		45		45		45		45
68			warmup	1x5	55		60		70		75		85		95
69			warmup	1x3	70		80		90		100		110		120
70			warmup	1x2	85		95		110		120		135		145
71			working sets	5x3	100		115		130		145		160		175
72
73		Deadlift	warmup	2x5	40		45		50		55		60		70
74			warmup	1x3	60		65		75		85		95		105
75			warmup	1x2	85		95		110		120		135		145
76			working set	1x5	100		115		130		145		160		175
77
78		Power Clean	warmup	2x5		45		45		45		45		45		45
79			warmup	1x5		55		55		60		60		65		65
80			warmup	1x3		70		70		75		80		80		85
81			warmup	1x2		85		85		90		95		100		105
82			working sets	5x3		100		105		110		115		120		125
83
84
85	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
86		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
87			warmup	1x5	40	45	50	50	55	60	65	70	70	75	80	85
88			warmup	1x3	60	65	75	80	85	90	95	105	110	115	120	125
89			warmup	1x2	80	90	100	105	115	120	130	140	145	155	160	170
90			working sets	3x5	105	115	125	135	145	155	165	175	185	195	205	215
91
92		Bench Press	warmup	2x5	45		45		45		45		45		45
93			warmup	1x5	50		60		65		75		80		90
94			warmup	1x3	70		80		90		105		115		125
95			warmup	1x2	90		105		120		135		145		160
96			working sets	3x5	105		120		135		150		165		180
97
98		Press	warmup	2x5		45		45		45		45		45		45
99			warmup	1x5		60		65		75		85		90		100
100			warmup	1x3		75		85		95		105		115		125
101			warmup	1x2		90		105		115		130		140		155
102			working sets	5x3		110		125		140		155		170		185
103
104		Pull-Ups	working sets	3 sets to failure	Unweighted	Weighted	Unweighted	Weighted	Unweighted	Weighted	Unweighted	Weighted	Unweighted	Weighted	Unweighted	Weighted
105				1st Set
106				2nd Set
107				3rd Set
108