Starting Strength Logbook Calc

Mark Rippetoe's Starting Streng
Original Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting S
Starting Strength Official Website

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Smallest Weight Increment:
Test Weight
Squat
100
Bench Press
100
Deadlift
100
Press
100
Power Clean
100
Workout A
Squat
Bench Press
Deadlift
Press
1RM
113
113
113
113
113
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #3
45
40
65
85
Session #5
45
45
70
95
100
110
120
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
45
50
70
90
45
55
75
95
100
105
110
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
40
60
85
100
40
65
90
110
45
70
100
120
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #2
45
40
60
80
Session #4
45
45
65
90
Session #6
45
50
75
100
105
115
125
warmup
warmup
2x5
1x5
45
55
45
55
45
60
Workout B
Squat
5
Reps (<12)
5
5
5
5
5
Power Clean
warmup
warmup
working sets
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
70
85
100
45
55
70
85
100
70
85
105
75
90
110
45
55
70
85
105
45
60
75
90
110
arting Strength
rogram
d as a supplement to the Starting Strength Program and is not
ficial Website
gth Wiki
h Question Forum
5RM
100
100
100
100
100
Session #7
45
50
75
100
lb Increase
5
5
10
5
5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 Session #21
45
45
45
45
45
45
45
55
60
60
65
70
75
80
80
90
95
100
105
110
120
110
120
125
135
140
150
160
130
140
150
160
170
180
190
200
45
55
80
100
45
60
80
105
45
60
85
110
45
65
90
115
45
65
90
120
45
70
95
125
45
70
100
130
45
75
105
135
115
120
125
130
135
140
145
150
50
75
110
130
55
80
115
140
60
90
125
150
60
95
135
160
65
100
140
170
70
105
150
180
75
110
160
190
80
120
170
200
Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22
45
45
45
45
45
45
45
45
50
55
60
65
70
70
75
80
80
85
90
95
105
110
115
120
105
115
120
130
140
145
155
160
135
145
155
165
175
185
195
205
45
60
45
65
45
65
45
70
45
70
45
75
45
75
45
80
80
95
115
80
100
120
85
105
125
90
110
130
90
110
135
95
115
140
100
120
145
105
125
150
45
60
80
95
115
45
65
80
100
120
45
65
85
105
125
45
70
90
110
130
45
70
90
110
135
45
75
95
115
140
45
75
100
120
145
45
80
105
125
150
Session #23
45
80
125
165
210
45
75
105
135
155
80
125
175
210
Session #24
45
85
125
170
215
45
85
105
130
155
45
85
105
130
155
Mark Rippetoe's Starting Stren

Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Start

Test Weight
Squat
100
Bench Press
100
Press
100
Deadlift
100
Power Clean
100
Workout A
Squat
Press
Deadlift
Power Clean
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #3
45
40
65
85
100
110
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
55
70
85
45
55
70
85
100
105
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
Sets x Reps
2x5
1x5
Workout B
Squat
5
Reps (<12)
5
5
5
5
5
40
60
85
100
45
55
70
85
100
Session #2
45
40
Session #4
45
45
warmup
warmup
working sets
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
Back Extensions
(or Glute Ham Raises)
working sets
3-5x10
Chin-Ups
working sets 3 sets to failure

1st Set
2nd Set
3rd Set
Bench Press
60
80
65
90
105
115
5
5
5
45
50
70
90
45
50
70
90
100
105
s Starting Strength
unsler Program
esigned as a supplement to the Starting Strength Program and is not affiliated with
ing Strength Official Website

Starting Strength Question Forum
1RM
113
113
113
113
113
5RM
100
100
100
100
100
Session #5
45
45
70
95
Session #7
45
50
75
100
120
130
140
150
160
170
180
190
45
60
75
90
45
60
80
95
45
65
80
100
45
65
85
105
45
70
90
110
45
70
90
110
45
75
95
115
45
75
100
120
110
115
120
125
130
135
140
145
45
65
95
115
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
Session #9 Session #11 Session #13 Session #15 Session #17 Session #19
45
45
45
45
45
45
55
60
60
65
70
75
80
90
95
100
105
110
110
120
125
135
140
150
50
75
110
130
45
55
70
85
105
Session #6
45
50
Lb Increase
5
5
5
15
5
55
85
120
145
45
60
75
90
110
60
95
135
160
45
60
80
95
115
45
65
80
100
120
45
45
45
45
45
45
45
50
55
60
65
70
70
75
75
100
80
105
85
115
90
120
95
130
105
140
110
145
115
155
125
135
145
155
165
175
185
195
45
55
75
95
45
55
80
100
45
60
80
105
45
60
85
110
45
65
90
115
45
65
90
120
45
70
95
125
45
70
100
130
110
115
120
125
130
135
140
145
Session #21 Session #23

45
45
80
80
120
125
160
165
200
210
45
80
105
125
45
85
105
130
150
155
70
105
145
175
45
65
85
105
125

45
45
80
85
120
160
125
170
205
215
45
75
105
135
45
75
105
135
150
155

Practical Programming Novice Program

Test Weight
Squat
100
Bench Press
100
Deadlift
100
Press
100
Monday
5
Reps (<12)
5
5
5
5
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #4
45
45
65
90
100
115
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Chin-Ups

1st Set
2nd Set
3rd Set
Squat
Bench Press
Wednesday
Squat
warmup
warmup
warmup
Sets x Reps
2x5
1x5
1x3
100
45
55
70
85
105
Session #2
45
40
60
Session #5
45
45
70
Bench Press
Press
Deadlift
warmup
working sets
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
80
95
105
120
45
55
75
95
110
45
55
70
85
100
100
45
65
95
115
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #3
45
40
65
85
Session #6
45
50
75
100
110
125
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Pull-Ups

1st Set
2nd Set
3rd Set
Friday
Squat
Bench Press
40
60
85
105
45
60
75
90
110
s Starting Strength
mming Novice Program
designed as a supplement to the Starting Strength Program and is not affiliated

1RM
113
113
113
113
Session #7
45
50
75
100
130
5RM
100
100
100
100
Lb Increase
5
5
15
5
% to Reset
0.00%
0.00%
0.00%
0.00%
45
45
45
45
45
45
45
55
60
70
75
80
85
90
85
95
105
110
120
130
140
115
125
140
150
160
175
185
145
160
175
190
205
220
45
55
80
100
45
65
90
115
45
70
100
130
45
80
110
140
115
130
145
160
45
65
80
100
120
Session #8
45
50
80
45
70
90
110
135
45
80
105
125
150
235
45
90
115
140
165
45
45
45
45
45
45
45
60
65
70
75
80
90
95
90
95
105
115
125
135
140
105
120
130
140
155
165
180
190
135
150
165
180
195
210
225
240
45
60
85
110
45
70
95
125
45
75
105
135
45
85
115
150
125
140
155
170
45
60
80
95
115
50
75
110
130
Session #9
45
55
80
110
140
45
70
90
110
130
55
85
120
145
60
95
135
160
45
75
100
120
145
70
105
145
175
75
110
160
190
45
85
110
135
160
80
120
170
205
85
130
185
220
90
140
195
235
45
45
45
45
45
45
45
60
65
70
80
85
90
95
90
100
110
120
125
135
145
120
135
145
160
170
180
195
155
170
185
200
215
230
45
60
80
105
45
65
90
120
45
75
105
135
45
80
115
145
120
135
150
165
45
65
85
105
125
45
75
95
115
140
45
85
105
130
155
245
45
90
115
140
170

45
45
100
105
150
155
200
210
250
265
45
85
120
155
175
45
95
125
150
180

45
45
100
105
150
160
200
215
255
270
45
90
125
165
185
45
95
120
145
175
100
150
210
250
105
155
225
265

45
45
100
110
155
165
205
220
260
275
45
90
125
160
180
45
100
125
155
185

Wichita Falls Novice Program

Test Weight
Squat
100
Bench Press
100
Power Clean
100
Deadlift
100
Press
100
Monday
5
Reps (<12)
5
5
5
5
5
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #4
45
45
65
90
100
115
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Chin-Ups

1st Set
2nd Set
3rd Set
Squat
Bench Press
Wednesday
Squat
warmup
warmup
Sets x Reps
2x5
1x5
100
45
55
70
85
105
Session #2
45
40
Session #5
45
45
warmup
warmup
working sets
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #3
45
40
65
85
Session #6
45
50
75
100
110
125
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Pull-Ups

1st Set
2nd Set
3rd Set
Bench Press
Press
Deadlift
Power Clean
Friday
Squat
Bench Press
60
80
70
95
105
120
45
55
75
95
110
45
55
70
85
100
40
60
85
100
45
55
70
85
100
105
45
60
75
90
110
s Starting Strength
s Novice Program

1RM
113
113
113
113
113
Session #7
45
50
75
100
130
5RM
100
100
100
100
100
Lb Increase
5
5
5
15
5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
45
45
45
45
45
45
45
55
60
70
75
80
85
90
85
95
105
110
120
130
140
115
125
140
150
160
175
185
145
160
175
190
205
220
45
55
80
100
45
65
90
115
45
70
100
130
45
80
110
140
115
130
145
160
45
65
80
100
120
Session #8
45
50
45
70
90
110
135
45
80
105
125
150
235
45
90
115
140
165
45
45
45
45
45
45
45
60
65
70
75
80
90
95
80
105
90
120
95
130
105
140
115
155
125
165
135
180
140
190
135
150
165
180
195
210
225
240
45
60
85
110
45
70
95
125
45
75
105
135
45
85
115
150
125
140
155
170
45
60
80
95
115
45
70
90
110
130
45
75
100
120
145
45
85
110
135
160
45
65
95
115
50
75
110
130
55
85
120
145
60
95
135
160
45
55
70
85
105
Session #9
45
55
80
110
140
45
60
75
90
110
45
60
80
95
115
45
65
80
100
120
45
45
45
45
45
45
45
60
65
70
80
85
90
95
90
100
110
120
125
135
145
120
135
145
160
170
180
195
155
170
185
200
215
230
45
60
80
105
45
65
90
120
45
75
105
135
45
80
115
145
120
135
150
165
45
65
85
105
125
45
75
95
115
140
45
85
105
130
155
245
45
90
115
140
170

45
45
100
105
150
155
200
210
250
265
45
85
120
155
175
45
95
125
150
180

45
45
100
105
150
200
160
215
255
270
45
90
125
165
185
45
95
120
145
175
70
105
145
175
45
65
85
105
125

45
45
100
110
155
165
205
220
260
275
45
90
125
160
180
45
100
125
155
185

Advanced Novice Program

Current Max
Squat
100
Front Squat
100
Bench Press
100
Power Clean
100
Deadlift
100
Press
100
Monday
5
Reps (<12)
5
5
5
5
5
5
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
45
40
60
80
Session #4
45
40
65
85
100
110
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Chin-Ups

1st Set
2nd Set
3rd Set
Squat
Bench Press
Wednesday
Front Squat
warmup
Sets x Reps
2x5
100
45
55
70
85
105
Weighted
Unweighted
Session #2
45
Session #5
45
warmup
warmup
warmup
working sets
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #3
45
40
60
80
Session #6
45
45
65
90
105
115
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
45
50
70
90
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Pull-Ups

1st Set
2nd Set
3rd Set
Bench Press
Press
Deadlift
Power Clean
Friday
Squat
Bench Press
40
60
80
40
60
80
100
105
45
55
75
95
110
45
55
70
85
100
40
60
85
100
45
55
70
85
100
105
45
60
75
90
110
Unweighted
Weighted
s Starting Strength
Novice Program

1RM
113
113
113
113
113
113
Session #7
45
45
70
95
120
5RM
100
100
100
100
100
100
Lb Increase
5
5
5
5
15
5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
45
45
45
45
45
45
45
50
55
60
60
65
70
75
75
80
90
95
100
105
110
100
110
120
125
135
140
150
130
140
150
160
170
180
45
55
80
100
45
65
90
115
45
70
100
130
45
80
110
140
115
130
145
160
45
65
80
100
120
Weighted
Session #8
45
Unweighted
45
70
90
110
135
Weighted
Unweighted
45
80
105
125
150
Weighted
Unweighted
190
45
90
115
140
165
Weighted
Unweighted
45
45
45
45
45
45
45
40
65
85
45
65
90
45
70
95
50
75
100
50
75
100
50
80
105
55
80
110
55
85
115
110
115
120
125
130
135
140
145
45
60
85
110
45
70
95
125
45
75
105
135
45
85
115
150
125
140
155
170
45
60
80
95
115
45
70
90
110
130
45
75
100
120
145
45
85
110
135
160
45
65
95
115
50
75
110
130
55
85
120
145
60
95
135
160
45
55
70
85
105
Session #9
45
50
75
100
125
45
60
75
90
110
45
60
80
95
115
45
65
80
100
120
45
45
45
45
45
45
45
50
55
60
65
70
70
75
80
85
90
95
105
110
115
105
115
120
130
140
145
155
135
145
155
165
175
185
45
60
80
105
45
65
90
120
45
75
105
135
45
80
115
145
120
135
150
165
45
65
85
105
125
Unweighted
Weighted
45
75
95
115
140
Unweighted
Weighted
45
85
105
130
155
Unweighted
Weighted
195
45
90
115
140
170
Unweighted
Weighted

45
45
80
80
120
125
160
165
200
210
45
85
120
155
175
45
95
125
150
180
Weighted
Unweighted

45
45
60
90
120
60
90
120
150
155
45
90
125
165
185
45
95
120
145
175
70
105
145
175
45
65
85
105
125

45
45
80
85
120
125
160
170
205
215
45
90
125
160
180
45
100
125
155
185
Unweighted
Weighted

Starting Strength Logbook Calc

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Copyright:

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Starting Strength Logbook Calc

Hochgeladen von

Copyright:

Verfügbare Formate

Mark Rippetoe's Starting Streng

Original Novice Program

Starting Strength Official Website

d as a supplement to the Starting Strength Program and is not

Mark Rippetoe's Starting Stren

Starting Strength Official Website

working sets 3 sets to failure

ing Strength Official Website

Session #21 Session #23

Session #22 Session #24

Mark Rippetoe's Starting Stren

Starting Strength Official Website

working sets 3 sets to failure

working sets 3 sets to failure

mming Novice Program

designed as a supplement to the Starting Strength Program and is not affiliated

ing Strength Official Website

Session #31 Session #34

Session #32 Session #35

Session #33 Session #36

Mark Rippetoe's Starting Stren

Starting Strength Official Website

working sets 3 sets to failure

working sets 3 sets to failure

designed as a supplement to the Starting Strength Program and is not affiliated

ing Strength Official Website

Session #31 Session #34

Session #32 Session #35

Session #33 Session #36

Mark Rippetoe's Starting Stren

Starting Strength Official Website

working sets 3 sets to failure

working sets 3 sets to failure

designed as a supplement to the Starting Strength Program and is not affiliated

ing Strength Official Website

Session #31 Session #34

Session #32 Session #35

Session #33 Session #36

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