Starting Strength Logbook D-Scum

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

Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Smallest Weight Increment:
Test Weight
Squat
50
Bench Press
50
Deadlift
100
Press
25
Power Cleans
30
Workout A
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #1
20
20
30
40
Session #3
20
20
32.5
42.5
50
55
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
20
25
35
45
20
25
35
45
50
52.5
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
40
60
85
100
40
62.5
87.5
105
Dips
working sets
2x8-12
Plank
Decline Crunches
V-Ups
Hanging Knee Raise
working set
working set
working set
working set
1 Set
1x15
1x8-15
1x8-15
warmup
warmup
Sets x Reps
2x5
1x5
Session #2
20
20
Session #4
20
22.5
Squat
Bench Press
Deadlift
Abs
2.5
Reps (<12)
5
5
5
5
5
Workout B
Squat
30
40
32.5
45
52.5
57.5
2x5
1x5
1x3
1x2
3x5
20
12.5
17.5
20
25
20
15
17.5
22.5
27.5
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
20
15
20
25
20
15
22.5
27.5
30
32.5
Pullups
working sets
2x8-12
Plank
Decline Crunches
V-Ups
Hanging Knee/Leg Raise
working set
working set
working set
working set
1 Set
1x15
1x8-15
1x8-15
Press
Power Cleans
Abs
warmup
warmup
working sets
1x3
1x2
3x5
warmup
warmup
warmup
warmup
working sets
oe's Starting Strength
riginal Novice Program
designed as a supplement to the Starting Strength Program and is not affiliated with the book

1RM
56
56
113
28
34
5RM
50.0
50.0
100.0
25.0
30.0
kg Increase
2.5
2.5
5
2.5
2.5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
Session #5
20
22.5
35
47.5
Session #7
20
25
37.5
50
Session #9
20
27.5
40
55
60
65
70
75
80
85
90
20
27.5
37.5
47.5
20
27.5
40
50
20
30
40
52.5
20
30
42.5
55
20
32.5
45
57.5
20
32.5
45
60
20
35
47.5
62.5
55
57.5
60
62.5
65
67.5
70
42.5
65
92.5
110
45
67.5
97.5
115
47.5
70
100
120
50
75
105
125
50
77.5
110
130
52.5
80
112.5
135
55
82.5
115
137.5
Session #6
20
25
Session #8
20
25
Session #11 Session #13 Session #15 Session #17

20
20
20
20
30
30
32.5
35
45
47.5
50
52.5
60
62.5
67.5
70
Session #10 Session #12 Session #14 Session #16 Session #18
20
20
20
20
20
27.5
30
32.5
35
35
37.5
50
40
52.5
42.5
57.5
45
60
47.5
65
52.5
70
55
72.5
62.5
67.5
72.5
77.5
82.5
87.5
92.5
20
15
20
25
30
20
17.5
22.5
27.5
32.5
20
17.5
22.5
27.5
35
20
20
25
30
37.5
20
20
27.5
32.5
40
20
22.5
27.5
35
42.5
20
22.5
30
37.5
45
21
17.5
22.5
30
22
17.5
25
32.5
23
20
27.5
35
24
20
27.5
37.5
25
22.5
30
40
26
22.5
32.5
42.5
27
25
35
45
35
37.5
40
42.5
45
47.5
50
Session #19 Session #21 Session #23

20
20
20
37.5
40
40
55
60
62.5
75
80
82.5
95
100
105
20
35
50
65
20
37.5
52.5
67.5
20
37.5
52.5
67.5
72.5
75
77.5
55
82.5
117.5
140
55
85
120
142.5
57.5
85
122.5
145

20
20
20
37.5
40
42.5
57.5
77.5
60
80
62.5
85
97.5
102.5
107.5
20
25
32.5
40
47.5
20
27.5
35
42.5
50
20
27.5
35
42.5
52.5
28
25
35
45
29
27.5
37.5
47.5
30
27.5
40
50
52.5
55
57.5

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

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
warmup
Sets x Reps
2x5
1x5
1x3
Workout B
Squat
5
Reps (<12)
5
5
5
5
5
40
60
85
100
45
55
70
85
100
Session #2
45
40
60
Session #4
45
45
65
warmup
working sets
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
80
90
105
115
5
5
5
45
50
70
90
45
50
70
90
100
105
Onus Wunsler Program
was designed as a supplement to the Starting Strength Program and is not affiliated with the

1RM
113
113
113
113
113
5RM
100
100
100
100
100
Lb Increase
5
5
5
15
5
Session #5
45
45
70
95
Session #7
45
50
75
100
Session #9
45
55
80
110
120
130
140
150
160
170
180
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
110
115
120
125
130
135
140
45
65
95
115

45
45
45
45
60
60
65
70
90
95
100
105
120
125
135
140
50
75
110
130
45
55
70
85
105
Session #6
45
50
75
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
Session #8
45
50
80
55
85
120
145
45
60
75
90
110
60
95
135
160
45
60
80
95
115
Session #10 Session #12 Session #14 Session #16 Session #18
45
45
45
45
45
55
60
65
70
70
85
90
95
105
110
100
105
115
120
130
140
145
125
135
145
155
165
175
185
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
110
115
120
125
130
135
140

45
45
45
75
80
80
110
120
125
150
160
165
190
200
210
45
75
100
120
45
80
105
125
45
85
105
130
145
150
155
70
105
145
175
45
65
80
100
120
45
65
85
105
125

45
45
45
75
80
85
115
120
125
155
160
170
195
205
215
45
70
100
130
45
75
105
135
45
75
105
135
145
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
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Squat
Bench Press
Wednesday
Squat
warmup
warmup
warmup
warmup
Sets x Reps
2x5
1x5
1x3
1x2
100
45
55
70
85
105
Session #2
45
40
60
80
Session #5
45
45
70
95
Bench Press
Press
Deadlift
working sets
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
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
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Friday
Squat
Bench Press
40
60
85
105
45
60
75
90
110

Programming Novice Program

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%
Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
55
60
70
75
80
85
85
95
105
110
120
130
115
125
140
150
160
175
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
105
45
70
90
110
135
45
80
105
125
150
45
45
45
45
45
45
60
65
70
75
80
90
90
95
105
115
125
135
120
130
140
155
165
180
135
150
Session #9
45
55
80
110
140
180
195
210
45
60
85
110
45
70
95
125
45
75
105
135
125
140
155
45
60
80
95
115
50
75
110
130
165
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
225
45
85
110
135
160
80
120
170
205
85
130
185
220
45
45
45
45
45
45
60
65
70
80
85
90
90
100
110
120
125
135
120
135
145
160
170
180
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

45
45
45
90
100
105
140
150
155
185
200
210
235
250
265
45
85
120
155
175
45
90
115
140
165
45
95
125
150
180

45
45
45
95
100
105
140
150
160
190
200
215
240
255
270
45
85
115
150
45
90
125
165
170
185
45
95
120
145
175
90
140
195
235
100
150
210
250
105
155
225
265

45
45
45
95
100
110
145
155
165
195
205
220
245
260
275
45
90
125
160
180
45
90
115
140
170
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
working sets
3 sets to failure
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
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
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
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Bench Press
Press
Deadlift
Power Clean
Friday
Squat
Bench Press
80
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
hita Falls 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
55
60
70
75
80
85
85
95
105
110
120
130
115
125
140
150
160
175
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
45
45
45
45
45
45
60
65
70
75
80
90
90
95
105
115
125
135
105
120
130
140
155
165
180
135
150
165
180
195
210
225
45
60
85
110
45
70
95
125
45
75
105
135
125
140
155
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
45
45
45
45
45
60
65
70
80
85
90
90
100
110
120
125
135
120
135
145
160
170
180
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

45
45
45
90
100
105
140
150
155
185
200
210
235
250
265
45
85
120
155
175
45
90
115
140
165
45
95
125
150
180

45
45
45
95
100
105
140
150
160
190
200
215
240
255
270
45
85
115
150
45
90
125
165
170
185
45
95
120
145
175
70
105
145
175
45
65
80
100
120
45
65
85
105
125

45
45
45
95
100
110
145
155
165
195
205
220
245
260
275
45
90
125
160
180
45
90
115
140
170
45
100
125
155
185

Advanced Novice Program

Current Max
Squat
62.5
Not Doing Front Squat
45
Bench Press
62.5
Power Clean
37.5
Deadlift
95
Press
27.5
Wednesday
Squat
Bench Press
Press
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
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
3x5
Chin-Ups
working sets
Session 10 - Inverted Rows
Friday
Squat
warmup
warmup
2.5
Reps (<12)
5
5
5
5
5
5
Session #1
0
0
0
Week 1
Session #4
0
0
0
0
0
0
-
0
0
0
-
3 sets to failure
1st Set
2nd Set
3rd Set
Weighted
Unweighted
Sets x Reps
2x5
1x5
Session #2
0
Session #5
0
warmup
warmup
working sets
1x3
1x2
3x3
Bench Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
0
0
0
warmup
warmup
warmup
working set
2x5
1x3
1x2
1x5
0
0
0
Power Clean
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
5x3
Squat
warmup
warmup
warmup
warmup
working sets
Sets x Reps
2x5
1x5
1x3
1x2
3x5
Session #3
0
0
0
Session #6
20
27.5
40
55
70
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
0
0
0
Press
warmup
warmup
warmup
warmup
working sets
2x5
1x5
1x3
1x2
3x5
Pull-Ups
working sets
3 sets to failure
1st Set
2nd Set
3rd Set
Deadlift
Monday
Bench Press
0
0
0
0
0
0
0
0
0
0
20
27.5
35
42.5
50
Unweighted
Weighted
20x6
20x5
-
vanced Novice Program


Bar Weight (kg)
1RM
70
51
70
42
107
31
Week 2
Session #7
20
37.5
55
75
95
20
5RM
62.5
45.0
62.5
37.5
95.0
27.5
Kg Increase
2.5
5
2.5
5
7.5
2.5
% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
20
20
20
20
20
20
30
40
0
42.5
37.5
15
47.5
62.5
0
65
55
25
62.5
82.5
0
87.5
75
32.5
80
105
110
20
37.5
55
70
20
42.5
57.5
75
20
37.5
55
70
20
40
55
72.5
79.3
85
79.3
80.9
20
30
37.5
45
55
Weighted
22.5x6
22.5x5
22.5x4
Session #8
20
30
Unweighted
20
0
0
0
Weighted
22.5x
22.5x
22.5x
Unweighted
95
42.5
20
27.5
35
42.5
50
Weighted
12.5x7
12.5x7
12.5x6
Unweighted
8
14
10
Weighted
15x7
15x5
15x5
20
20
20
20
20
40
32.5
0
35
37.5
17.5
45
60
60
80
50
67.5
77.5
100
85
20
40
57.5
72.5
0
0
52.5
70
57.5
77.5
25
35
90
97.5
45
20
0
0
0
20
40
55
70
82.5
80
20
27.5
35
45
53.5
20
30
37.5
47.5
56.8
20
25
32.5
40
49.3
20
27.5
35
42.5
50.9
42.5
65
92.5
110
45
67.5
97.5
115
45
67.5
97.5
115
45
70
97.5
117.5
20
32.5
40
50
60
Session #9
20
37.5
57.5
77.5
97.5
20
0
0
0
20
27.5
35
42.5
50.9
20
20
20
20
20
20
32.5
42.5
0
35
15
17.5
47.5
62.5
0
55
22.5
27.5
65
85
0
72.5
30
37.5
82.5
107.5
92.5
20
40
55
70
20
42.5
60
75
20
40
55
70
20
40
55
72.5
80
85.9
80
81.8
20
30
37.5
47.5
55.9
Unweighted
Weighted
20x
20x
20x
20
0
0
0
Unweighted
Weighted
40
47.5
20
27.5
35
42.5
50
Unweighted
10
8
Bad Back
Weighted
12.5x7
12.5x5
12.5x6
Unweighted
14
10
9
Week 10
Week 11
Week 12
Week 13
20
20
20
20
20
20
22.5
0
30
32.5
35
0
40
42.5
47.5
0
50
55
20
40
57.5
72.5
20
42.5
57.5
75
82.5
85
20
27.5
35
42.5
50.9
Unweighted
16
14
13
60
20
27.5
35
42.5
52.5
Weighted
17.5x7
17.5x6
17.5x6
Unweighted
18
12
10
Weighted
20x7
20x7
20x5

20
20
20
20
20
20
22.5
25
30
40
32.5
42.5
35
47.5
37.5
50
50
55
60
65
20
40
55
72.5
20
40
57.5
75
81.8
84.3
20
27.5
35
42.5
51.8
20
27.5
35
45
53.4
47.5
72.5
102.5
121.8
47.5
72.5
102.5
122.5
20
27.5
35
42.5
52.5
20
27.5
35
45
53.4

20
20
20
20
20
22.5
25
0
30
32.5
37.5
0
40
45
50
0
52.5
57.5
15x5
15x5
15x5
20
40
57.5
75
20
42.5
57.5
75
83.4
85
20
27.5
35
42.5
51.8
Weighted
62.5
20
27.5
35
42.5
52.5
Unweighted
14
11
8
Weighted
15x7
15x7
15x6
Unweighted
16
12
10

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Mark Rippetoe's Starting Stre

Original Novice Program

Starting Strength Official Website

oe's Starting Strength

riginal Novice Program

Starting Strength Official Website

Session #11 Session #13 Session #15 Session #17

Session #19 Session #21 Session #23

Session #20 Session #22 Session #24

Mark Rippetoe's Starting Stre

Starting Strength Official Website

oe's Starting Strength

Onus Wunsler Program

Starting Strength Official Website

Session #11 Session #13 Session #15 Session #17

Session #19 Session #21 Session #23

Session #20 Session #22 Session #24

Mark Rippetoe's Starting Stre

Starting Strength Official Website

oe's Starting Strength

Starting Strength Official Website

Session #28 Session #31 Session #34

Session #29 Session #32 Session #35

Session #30 Session #33 Session #36

Mark Rippetoe's Starting Stre

Starting Strength Official Website

oe's Starting Strength

hita Falls Novice Program

Starting Strength Official Website

Session #28 Session #31 Session #34

Session #29 Session #32 Session #35

Session #30 Session #33 Session #36

Mark Rippetoe's Starting Stre

Starting Strength Official Website

oe's Starting Strength

vanced Novice Program

Starting Strength Official Website

Session #29 Session #32 Session #35 Session #38

Session #30 Session #33 Session #39 Session #37

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