Starting Strength Calculator Spreadsheet
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To Save: File --> Make a Copy | Thanks, liftvault.com
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Mark Rippetoe's Starting Strength
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Original Novice Program
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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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Starting Strength Official Website
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Starting Strength Wiki
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Rippetoe/Starting Strength Question Forum
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Smallest Weight Increment:5
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Test WeightReps (<12)1RM5RMlb Increase% to Reset
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Squat300533830050.00%
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Bench Press150516915050.00%
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Deadlift1005113100100.00%
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Press100511310050.00%
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Power Clean100511310050.00%
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Workout ASets x RepsSession #1Session #3Session #5Session #7Session #9Session #11Session #13Session #15Session #17Session #19Session #21Session #23
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Squatwarmup2x5454545454545454545454545
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warmup1x5120120125130135140140145150155160160
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warmup1x3180185190195200210215220225230240245
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warmup1x2240245255260270280285295300310320325
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working sets3x5300310320330340350360370380390400410
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Bench Presswarmup2x5454545454545454545454545
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warmup1x575758080858590909595100100
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warmup1x3105105110115115120125125130135140140
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warmup1x2135135140145150155160165170175180180
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working sets3x5150155160165170175180185190195200205
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Deadliftwarmup2x5404045505560606570758080
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warmup1x360657075809095100105110120125
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warmup1x28590100110115125135140150160170175
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working set1x5100110120130140150160170180190200210
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Workout BSets x RepsSession #2Session #4Session #6Session #8Session #10Session #12Session #14Session #16Session #18Session #20Session #22Session #24
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Squatwarmup2x5454545454545454545454545
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warmup1x5120125130130135140145150150155160165
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warmup1x3180185195200205210215225230235240245
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warmup1x2240250260265275280290300305315320330
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working sets3x5305315325335345355365375385395405415
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Presswarmup2x5454545454545454545454545
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warmup1x5555560606565707075758085
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warmup1x3707075808085909095100105105
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warmup1x285859095100105110110115120125130
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working sets3x5100105110115120125130135140145150155
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Power Cleanwarmup2x5454545454545454545454545
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warmup1x5555560606565707075758085
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warmup1x3707075808085909095100105105
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warmup1x285859095100105110110115120125130
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working sets5x3100105110115120125130135140145150155
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