Starting Strength Calculator Spreadsheet | FitFrek.com

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1	To Save: File ---> Make a Copy \| Thanks, FitFrek.com
2	Mark Rippetoe's Starting Strength
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5	Original Novice Program
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8		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
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16					Starting Strength Official Website
17					Starting Strength Wiki
18					Rippetoe/Starting Strength Question Forum
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20				Smallest Weight Increment:		5
21					Test Weight	Reps (<12)	1RM	5RM	lb Increase	% to Reset
22				Squat	76	5	86	75	5	0.00%
23				Bench Press	94	5	106	95	5	0.00%
24				Deadlift	100	5	113	100	10	0.00%
25				Press	46	5	52	45	5	0.00%
26				Power Clean	50	5	56	50	5	0.00%
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29	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
30		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
31			warmup	1x5	30	30	35	40	45	50	50	55	60	65	70	70
32			warmup	1x3	45	50	55	60	65	75	80	85	90	95	105	110
33			warmup	1x2	60	65	75	80	90	100	105	115	120	130	140	145
34			working sets	3x5	75	85	95	105	115	125	135	145	155	165	175	185
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36		Bench Press	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
37			warmup	1x5	45	50	50	55	55	60	60	65	65	70	70	75
38			warmup	1x3	65	70	70	75	80	80	85	90	90	95	100	105
39			warmup	1x2	85	90	90	95	100	105	110	115	120	125	130	135
40			working sets	3x5	95	100	105	110	115	120	125	130	135	140	145	150
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42		Deadlift	warmup	2x5	40	40	45	50	55	60	60	65	70	75	80	80
43			warmup	1x3	60	65	70	75	80	90	95	100	105	110	120	125
44			warmup	1x2	85	90	100	110	115	125	135	140	150	160	170	175
45			working set	1x5	100	110	120	130	140	150	160	170	180	190	200	210
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48	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
49		Squat	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
50			warmup	1x5	30	35	40	40	45	50	55	60	60	65	70	75
51			warmup	1x3	45	50	60	65	70	75	80	90	95	100	105	110
52			warmup	1x2	60	70	80	85	95	100	110	120	125	135	140	150
53			working sets	3x5	80	90	100	110	120	130	140	150	160	170	180	190
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55		Press	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
56			warmup	1x5	20	25	30	30	35	35	40	40	45	45	50	55
57			warmup	1x3	30	35	35	40	45	45	50	55	55	60	65	70
58			warmup	1x2	35	40	45	50	55	55	60	65	70	75	80	85
59			working sets	3x5	45	50	55	60	65	70	75	80	85	90	95	100
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61		Power Clean	warmup	2x5	45	45	45	45	45	45	45	45	45	45	45	45
62			warmup	1x5	25	30	30	35	35	40	40	45	45	50	55	55
63			warmup	1x3	35	35	40	45	45	50	55	55	60	65	70	70
64			warmup	1x2	40	45	50	55	55	60	65	70	75	80	85	85
65			working sets	5x3	50	55	60	65	70	75	80	85	90	95	100	105
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