SS logbook
Content
Mark Rippetoe's Starting Strength
Original Novice Program
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 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 5 Reps (<12) 5 5 5 5 5
1RM 113 113 113 113 113
5RM 100 100 100 100 100
lb Increase 5 5 10 5 5
% to Reset 0.00% 0.00% 0.00% 0.00% 0.00%
Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5
Session #1 45 40 60 80
100
Session #3 45 40 65 85
110
Session #5 45 45 70 95
120
Session #7 45 50 75 100
130
Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23 45 45 45 45 45 45 45 45 55 60 60 65 70 75 80 80 80 90 95 100 105 110 120 125 110 120 125 135 140 150 160 165
140 150 160 170 180 190 200 210
Bench Press
45 50 70 90
100
45 50 70 90
105
45 55 75 95
110
45 55 80 100
115
45 60 80 105
120
45 60 85 110
125
45 65 90 115
130
45 65 90 120
135
45 70 95 125
140
45 70 100 130
145
45 75 105 135
150
45 75 105 135
155
Deadlift
40 60 85
100
40 65 90 110
45 70 100 120
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
80 125 175 210
Workout B Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 5x3
Session #2 45 40 60 80
105
Session #4 45 45 65 90
115
Session #6 45 50 75 100
125
Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24 45 45 45 45 45 45 45 45 45 50 55 60 65 70 70 75 80 85 80 85 90 95 105 110 115 120 125 105 115 120 130 140 145 155 160 170
135 145 155 165 175 185 195 205 215
Press
45 55 70 85
100
45 55 70 85 105 45 55 70 85 105
45 60 75 90 110 45 60 75 90 110
45 60 80 95 115 45 60 80 95 115
45 65 80 100 120 45 65 80 100 120
45 65 85 105 125 45 65 85 105 125
45 70 90 110 130 45 70 90 110 130
45 70 90 110 135 45 70 90 110 135
45 75 95 115 140 45 75 95 115 140
45 75 100 120 145 45 75 100 120 145
45 80 105 125 150 45 80 105 125 150
45 85 105 130 155 45 85 105 130 155
Power Clean
45 55 70 85
100
Onus Wunsler Program
Mark Rippetoe's Starting Stre
Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb In would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight increment that c microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAM Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Press 100 Deadlift 100 Power Clean 100 5 Reps (<12) 5 5 5 5 5
Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 5x3
Session #1 45 40 60 80
100
Session #3 45 40 65 85
110
Press
45 55 70 85
100
45 55 70 85
105
Deadlift
40 60 85
100
Power Clean
45 55 70 85
100
Page 2
Onus Wunsler Program
Workout B Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 3-5x10 Session #2 45 40 60 80
105
Session #4 45 45 65 90
115
Bench Press
45 50 70 90
100
45 50 70 90
105
Back Extensions working sets (or Glute Ham Raises) Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 3
Onus Wunsler Program
s Starting Strength
Wunsler Program
designed as a supplement to the Starting Strength Program and is not affiliated with llow. The first column, “Test Weight,” is where you will enter your starting weight (or 5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you ed increases. If you are unsure, leave this field alone. The “% to Reset,” column is eed only be used if you are beginning with a former rep max or are resetting a lift. It the smallest weight increment that can be added to the barbell (usually 5, or less if Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113 113
5RM 100 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #5 45 45 70 95
120
Session #7 45 50 75 100
130
Session #9 Session #11 Session #13 Session #15 Session #17 45 45 45 45 45 55 60 60 65 70 80 90 95 100 105 110 120 125 135 140
140 150 160 170 180
45 60 75 90
110
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 65 95 115 45 55 70 85 105
50 75 110 130 45 60 75 90 110
55 85 120 145 45 60 80 95 115
60 95 135 160
Page 4
Onus Wunsler Program
Session #6 45 50 75 100
125
Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 45 45 45 45 45 45 50 55 60 65 70 70 80 85 90 95 105 110 105 115 120 130 140 145
135 145 155 165 175 185
45 55 75 95
110
45 55 80 100
115
45 60 80 105
120
45 60 85 110
125
45 65 90 115
130
45 65 90 120
135
45 70 95 125
140
Page 5
Onus Wunsler Program
Session #19 Session #21 Session #23 45 45 45 75 80 80 110 120 125 150 160 165
190 200 210
45 75 100 120
145
45 80 105 125
150
45 85 105 130
155
70 105 145 175 45 65 80 100 120 45 65 85 105 125
Page 6
Onus Wunsler Program
Session #20 Session #22 Session #24 45 45 45 75 80 85 115 120 125 155 160 170
195 205 215
45 70 100 130
145
45 75 105 135
150
45 75 105 135
155
Page 7
Practical Programming Novice Program
Mark Rippetoe's Starting Stre
Practical Programming Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G Bango/Jgood 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 5 Reps (<12) 5 5 5 5
Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #1 45 40 60 80
100
Session #4 45 45 65 90
115
Bench Press
45 50 70 90
100
Press
45 55 70 85 105
Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 8
Practical Programming Novice Program
Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 45 55 70 85
100
Session #2 45 40 60 80
105
Session #5 45 45 70 95
120
Bench Press
45 55 75 95
110
Press
Deadlift
40 60 85
100
45 65 95 115
Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #3 45 40 65 85
110
Session #6 45 50 75 100
125
Bench Press
45 50 70 90
105
Press
45 60 75 90 110
Pull-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 9
Practical Programming Novice Program
's Starting Strength
amming Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to former maxes and need only be used if you are beginning with a former rep max or allest Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113
5RM 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 50 55 60 70 75 80 85 75 85 95 105 110 120 130 100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 55 80 100
115
45 65 90 115
130
45 70 100 130
145
45 80 110 140
160
45 65 80 100 120
45 70 90 110 135
45 80 105 125 150
Page 10
Practical Programming Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 50 60 65 70 75 80 90 80 90 95 105 115 125 135 105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 60 85 110
125
45 70 95 125
140
45 75 105 135
155
45 60 80 95 115 50 75 110 130 55 85 120 145
45 70 90 110 130 60 95 135 160 70 105 145 175
45 75 100 120 145 75 110 160 190 80 120 170 205
45 85 110 135 160 85 130 185 220
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 55 60 65 70 80 85 90 80 90 100 110 120 125 135 110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 60 80 105
120
45 65 90 120
135
45 75 105 135
150
45 80 115 145
165
45 65 85 105 125
45 75 95 115 140
45 85 105 130 155
Page 11
Practical Programming Novice Program
Session #28 Session #31 Session #34 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
Page 12
Practical Programming Novice Program
Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215
240 255 270
45 85 115 150
170
45 90 125 165
185
45 95 120 145 175 90 140 195 235 100 150 210 250 105 155 225 265
Session #30 Session #33 Session #36 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
Page 13
Wichita Falls Novice Program
Mark Rippetoe's Starting Stre
Wichita Falls Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5
Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #1 45 40 60 80
100
Session #4 45 45 65 90
115
Bench Press
45 50 70 90
100
Press
45 55 70 85 105
Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 14
Wichita Falls Novice Program
Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5 45 55 70 85
100
Session #2 45 40 60 80
105
Session #5 45 45 70 95
120
Bench Press
45 55 75 95
110
Press
Deadlift
40 60 85
100
Power Clean
45 55 70 85
100
Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #3 45 40 65 85
110
Session #6 45 50 75 100
125
Bench Press
45 50 70 90
105
Press
45 60 75 90 110
Page 15
Wichita Falls Novice Program
Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 16
Wichita Falls Novice Program
's Starting Strength
alls Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to former maxes and need only be used if you are beginning with a former rep max or allest Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113 113
5RM 100 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 50 55 60 70 75 80 85 75 85 95 105 110 120 130 100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 55 80 100
115
45 65 90 115
130
45 70 100 130
145
45 80 110 140
160
45 65 80 100 120
45 70 90 110 135
45 80 105 125 150
Page 17
Wichita Falls Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 50 60 65 70 75 80 90 80 90 95 105 115 125 135 105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 60 85 110
125
45 70 95 125
140
45 75 105 135
155
45 60 80 95 115 45 65 95 115 45 55 70 85 105
45 70 90 110 130 50 75 110 130 45 60 75 90 110
45 75 100 120 145 55 85 120 145 45 60 80 95 115
45 85 110 135 160 60 95 135 160
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 55 60 65 70 80 85 90 80 90 100 110 120 125 135 110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 60 80 105
120
45 65 90 120
135
45 75 105 135
150
45 80 115 145
165
45 65 85 105 125
45 75 95 115 140
45 85 105 130 155
Page 18
Wichita Falls Novice Program
Page 19
Wichita Falls Novice Program
Session #28 Session #31 Session #34 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
Page 20
Wichita Falls Novice Program
Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215
240 255 270
45 85 115 150
170
45 90 125 165
185
45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125
Session #30 Session #33 Session #36 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
Page 21
Wichita Falls Novice Program
Page 22
Advanced Novice Program
Mark Rippetoe's Starting Stre
Advanced Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Current Max Squat 100 Front Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5 5
Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #1 45 40 60 80
100
Session #4 45 40 65 85
110
Bench Press
45 50 70 90
100
Press
45 55 70 85 105
Weighted
Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Unweighted
Page 23
Advanced Novice Program
Wednesday Front Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5
Session #2 45 40 60 80
100
Session #5 45 40 60 80
105
Bench Press
45 55 75 95
110
Press
45 55 70 85
100
Deadlift
40 60 85
100
Power Clean
45 55 70 85
100
Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #3 45 40 60 80
105
Session #6 45 45 65 90
115
Bench Press
45 50 70 90
105
Press
45 60 75 90 110
Page 24
Advanced Novice Program
Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set Unweighted
Weighted
Page 25
Advanced Novice Program
's Starting Strength
ed Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to former maxes and need only be used if you are beginning with a former rep max or allest Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113 113 113
5RM 100 100 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 45 50 55 60 60 65 70 70 75 80 90 95 100 105 95 100 110 120 125 135 140
120 130 140 150 160 170 180
45 55 80 100
115
45 65 90 115
130
45 70 100 130
145
45 80 110 140
160
45 65 80 100 120
Weighted
45 70 90 110 135
Weighted
45 80 105 125 150
Weighted
Unweighted
Unweighted
Unweighted
Weighted
Page 26
Advanced Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 40 45 45 50 50 50 55 65 65 70 75 75 80 80 85 90 95 100 100 105 110
110 115 120 125 130 135 140
45 60 85 110
125
45 70 95 125
140
45 75 105 135
155
45 60 80 95 115 45 65 95 115 45 55 70 85 105
45 70 90 110 130 50 75 110 130 45 60 75 90 110
45 75 100 120 145 55 85 120 145 45 60 80 95 115
45 85 110 135 160 60 95 135 160
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 50 50 55 60 65 70 70 75 80 85 90 95 105 110 100 105 115 120 130 140 145
125 135 145 155 165 175 185
45 60 80 105
120
45 65 90 120
135
45 75 105 135
150
45 80 115 145
165
45 65 85 105 125
45 75 95 115 140
45 85 105 130 155
Page 27
Advanced Novice Program
Unweighted
Weighted
Unweighted
Weighted
Unweighted
Weighted
Unweighted
Page 28
Advanced Novice Program
Session #28 Session #31 Session #34 45 45 45 75 80 80 110 120 125 150 160 165
190 200 210
45 85 120 155
175
45 90 115 140 165 Unweighted
Weighted
45 95 125 150 180 Unweighted
Page 29
Advanced Novice Program
Session #29 Session #32 Session #35 45 45 45 55 60 60 85 90 90 115 120 120
145 150 155
45 85 115 150
170
45 90 125 165
185
45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125
Session #30 Session #33 Session #36 45 45 45 75 80 85 115 120 125 155 160 170
195 205 215
45 90 125 160
180
45 90 115 140 170
45 100 125 155 185
Page 30
Advanced Novice Program
Weighted
Unweighted
Weighted
Page 31
Original Novice Program
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 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 5 Reps (<12) 5 5 5 5 5
1RM 113 113 113 113 113
5RM 100 100 100 100 100
lb Increase 5 5 10 5 5
% to Reset 0.00% 0.00% 0.00% 0.00% 0.00%
Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5
Session #1 45 40 60 80
100
Session #3 45 40 65 85
110
Session #5 45 45 70 95
120
Session #7 45 50 75 100
130
Session #9 Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23 45 45 45 45 45 45 45 45 55 60 60 65 70 75 80 80 80 90 95 100 105 110 120 125 110 120 125 135 140 150 160 165
140 150 160 170 180 190 200 210
Bench Press
45 50 70 90
100
45 50 70 90
105
45 55 75 95
110
45 55 80 100
115
45 60 80 105
120
45 60 85 110
125
45 65 90 115
130
45 65 90 120
135
45 70 95 125
140
45 70 100 130
145
45 75 105 135
150
45 75 105 135
155
Deadlift
40 60 85
100
40 65 90 110
45 70 100 120
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
80 125 175 210
Workout B Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 5x3
Session #2 45 40 60 80
105
Session #4 45 45 65 90
115
Session #6 45 50 75 100
125
Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24 45 45 45 45 45 45 45 45 45 50 55 60 65 70 70 75 80 85 80 85 90 95 105 110 115 120 125 105 115 120 130 140 145 155 160 170
135 145 155 165 175 185 195 205 215
Press
45 55 70 85
100
45 55 70 85 105 45 55 70 85 105
45 60 75 90 110 45 60 75 90 110
45 60 80 95 115 45 60 80 95 115
45 65 80 100 120 45 65 80 100 120
45 65 85 105 125 45 65 85 105 125
45 70 90 110 130 45 70 90 110 130
45 70 90 110 135 45 70 90 110 135
45 75 95 115 140 45 75 95 115 140
45 75 100 120 145 45 75 100 120 145
45 80 105 125 150 45 80 105 125 150
45 85 105 130 155 45 85 105 130 155
Power Clean
45 55 70 85
100
Onus Wunsler Program
Mark Rippetoe's Starting Stre
Onus Wunsler Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Sta the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test Weight your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise. The “lb In would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leav how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weight increment that c microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAM Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Press 100 Deadlift 100 Power Clean 100 5 Reps (<12) 5 5 5 5 5
Workout A Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 5x3
Session #1 45 40 60 80
100
Session #3 45 40 65 85
110
Press
45 55 70 85
100
45 55 70 85
105
Deadlift
40 60 85
100
Power Clean
45 55 70 85
100
Page 2
Onus Wunsler Program
Workout B Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 3-5x10 Session #2 45 40 60 80
105
Session #4 45 45 65 90
115
Bench Press
45 50 70 90
100
45 50 70 90
105
Back Extensions working sets (or Glute Ham Raises) Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 3
Onus Wunsler Program
s Starting Strength
Wunsler Program
designed as a supplement to the Starting Strength Program and is not affiliated with llow. The first column, “Test Weight,” is where you will enter your starting weight (or 5” Reps for each exercise. The “lb Increase,” column is the amount (in lbs.) that you ed increases. If you are unsure, leave this field alone. The “% to Reset,” column is eed only be used if you are beginning with a former rep max or are resetting a lift. It the smallest weight increment that can be added to the barbell (usually 5, or less if Good luck and GET STRONG DAMMIT! ~ Bango/Jgood
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113 113
5RM 100 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #5 45 45 70 95
120
Session #7 45 50 75 100
130
Session #9 Session #11 Session #13 Session #15 Session #17 45 45 45 45 45 55 60 60 65 70 80 90 95 100 105 110 120 125 135 140
140 150 160 170 180
45 60 75 90
110
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 65 95 115 45 55 70 85 105
50 75 110 130 45 60 75 90 110
55 85 120 145 45 60 80 95 115
60 95 135 160
Page 4
Onus Wunsler Program
Session #6 45 50 75 100
125
Session #8 Session #10 Session #12 Session #14 Session #16 Session #18 45 45 45 45 45 45 50 55 60 65 70 70 80 85 90 95 105 110 105 115 120 130 140 145
135 145 155 165 175 185
45 55 75 95
110
45 55 80 100
115
45 60 80 105
120
45 60 85 110
125
45 65 90 115
130
45 65 90 120
135
45 70 95 125
140
Page 5
Onus Wunsler Program
Session #19 Session #21 Session #23 45 45 45 75 80 80 110 120 125 150 160 165
190 200 210
45 75 100 120
145
45 80 105 125
150
45 85 105 130
155
70 105 145 175 45 65 80 100 120 45 65 85 105 125
Page 6
Onus Wunsler Program
Session #20 Session #22 Session #24 45 45 45 75 80 85 115 120 125 155 160 170
195 205 215
45 70 100 130
145
45 75 105 135
150
45 75 105 135
155
Page 7
Practical Programming Novice Program
Mark Rippetoe's Starting Stre
Practical Programming Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G Bango/Jgood 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 5 Reps (<12) 5 5 5 5
Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #1 45 40 60 80
100
Session #4 45 45 65 90
115
Bench Press
45 50 70 90
100
Press
45 55 70 85 105
Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 8
Practical Programming Novice Program
Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 45 55 70 85
100
Session #2 45 40 60 80
105
Session #5 45 45 70 95
120
Bench Press
45 55 75 95
110
Press
Deadlift
40 60 85
100
45 65 95 115
Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #3 45 40 65 85
110
Session #6 45 50 75 100
125
Bench Press
45 50 70 90
105
Press
45 60 75 90 110
Pull-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 9
Practical Programming Novice Program
's Starting Strength
amming Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to former maxes and need only be used if you are beginning with a former rep max or allest Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113
5RM 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 50 55 60 70 75 80 85 75 85 95 105 110 120 130 100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 55 80 100
115
45 65 90 115
130
45 70 100 130
145
45 80 110 140
160
45 65 80 100 120
45 70 90 110 135
45 80 105 125 150
Page 10
Practical Programming Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 50 60 65 70 75 80 90 80 90 95 105 115 125 135 105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 60 85 110
125
45 70 95 125
140
45 75 105 135
155
45 60 80 95 115 50 75 110 130 55 85 120 145
45 70 90 110 130 60 95 135 160 70 105 145 175
45 75 100 120 145 75 110 160 190 80 120 170 205
45 85 110 135 160 85 130 185 220
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 55 60 65 70 80 85 90 80 90 100 110 120 125 135 110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 60 80 105
120
45 65 90 120
135
45 75 105 135
150
45 80 115 145
165
45 65 85 105 125
45 75 95 115 140
45 85 105 130 155
Page 11
Practical Programming Novice Program
Session #28 Session #31 Session #34 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
Page 12
Practical Programming Novice Program
Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215
240 255 270
45 85 115 150
170
45 90 125 165
185
45 95 120 145 175 90 140 195 235 100 150 210 250 105 155 225 265
Session #30 Session #33 Session #36 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
Page 13
Wichita Falls Novice Program
Mark Rippetoe's Starting Stre
Wichita Falls Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Test Weight Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5
Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #1 45 40 60 80
100
Session #4 45 45 65 90
115
Bench Press
45 50 70 90
100
Press
45 55 70 85 105
Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 14
Wichita Falls Novice Program
Wednesday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5 45 55 70 85
100
Session #2 45 40 60 80
105
Session #5 45 45 70 95
120
Bench Press
45 55 75 95
110
Press
Deadlift
40 60 85
100
Power Clean
45 55 70 85
100
Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #3 45 40 65 85
110
Session #6 45 50 75 100
125
Bench Press
45 50 70 90
105
Press
45 60 75 90 110
Page 15
Wichita Falls Novice Program
Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Page 16
Wichita Falls Novice Program
's Starting Strength
alls Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to former maxes and need only be used if you are beginning with a former rep max or allest Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113 113
5RM 100 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 50 55 60 70 75 80 85 75 85 95 105 110 120 130 100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 55 80 100
115
45 65 90 115
130
45 70 100 130
145
45 80 110 140
160
45 65 80 100 120
45 70 90 110 135
45 80 105 125 150
Page 17
Wichita Falls Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 50 60 65 70 75 80 90 80 90 95 105 115 125 135 105 120 130 140 155 165 180
135 150 165 180 195 210 225
45 60 85 110
125
45 70 95 125
140
45 75 105 135
155
45 60 80 95 115 45 65 95 115 45 55 70 85 105
45 70 90 110 130 50 75 110 130 45 60 75 90 110
45 75 100 120 145 55 85 120 145 45 60 80 95 115
45 85 110 135 160 60 95 135 160
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 55 60 65 70 80 85 90 80 90 100 110 120 125 135 110 120 135 145 160 170 180
140 155 170 185 200 215 230
45 60 80 105
120
45 65 90 120
135
45 75 105 135
150
45 80 115 145
165
45 65 85 105 125
45 75 95 115 140
45 85 105 130 155
Page 18
Wichita Falls Novice Program
Page 19
Wichita Falls Novice Program
Session #28 Session #31 Session #34 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
Page 20
Wichita Falls Novice Program
Session #29 Session #32 Session #35 45 45 45 95 100 105 140 150 160 190 200 215
240 255 270
45 85 115 150
170
45 90 125 165
185
45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125
Session #30 Session #33 Session #36 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
Page 21
Wichita Falls Novice Program
Page 22
Advanced Novice Program
Mark Rippetoe's Starting Stre
Advanced Novice Program
This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the S with the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, “Test weight (or your previous rep maxes). The “Reps,” column can usually be kept at “5” Reps for each exercise lbs.) that you would like to increase each lift per workout. Click here for recommended increases. If you Reset,” column is how far back you'd like to begin before hitting your former maxes and need only be used are resetting a lift. It is common to reset 5-15% in that case. The “Smallest Weight,” field is the smallest weig (usually 5, or less if microloading). Workouts are read by column and the rotation is Mon/Wed/Fri. G Bango/Jgood Starting Strength Official Website Starting Strength Wiki Rippetoe/Starting Strength Question Forum Smallest Weight Increment: Current Max Squat 100 Front Squat 100 Bench Press 100 Power Clean 100 Deadlift 100 Press 100 5 Reps (<12) 5 5 5 5 5 5
Monday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #1 45 40 60 80
100
Session #4 45 40 65 85
110
Bench Press
45 50 70 90
100
Press
45 55 70 85 105
Weighted
Chin-Ups
working sets 3 sets to failure 1st Set 2nd Set 3rd Set
Unweighted
Page 23
Advanced Novice Program
Wednesday Front Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup working set warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x3 1x2 1x5 2x5 1x5 1x3 1x2 3x5
Session #2 45 40 60 80
100
Session #5 45 40 60 80
105
Bench Press
45 55 75 95
110
Press
45 55 70 85
100
Deadlift
40 60 85
100
Power Clean
45 55 70 85
100
Friday Squat warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets warmup warmup warmup warmup working sets
Sets x Reps 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5 2x5 1x5 1x3 1x2 3x5
Session #3 45 40 60 80
105
Session #6 45 45 65 90
115
Bench Press
45 50 70 90
105
Press
45 60 75 90 110
Page 24
Advanced Novice Program
Pull-Ups working sets 3 sets to failure 1st Set 2nd Set 3rd Set Unweighted
Weighted
Page 25
Advanced Novice Program
's Starting Strength
ed Novice Program
was designed as a supplement to the Starting Strength Program and is not affiliated lls in yellow. The first column, “Test Weight,” is where you will enter your starting be kept at “5” Reps for each exercise. The “lb Increase,” column is the amount (in for recommended increases. If you are unsure, leave this field alone. The “% to former maxes and need only be used if you are beginning with a former rep max or allest Weight,” field is the smallest weight increment that can be added to the barbell and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
ting Strength Official Website Starting Strength Wiki /Starting Strength Question Forum
1RM 113 113 113 113 113 113
5RM 100 100 100 100 100 100
Lb Increase % to Reset 5 0.00% 5 0.00% 5 0.00% 5 0.00% 15 0.00% 5 0.00%
Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25 45 45 45 45 45 45 45 45 50 55 60 60 65 70 70 75 80 90 95 100 105 95 100 110 120 125 135 140
120 130 140 150 160 170 180
45 55 80 100
115
45 65 90 115
130
45 70 100 130
145
45 80 110 140
160
45 65 80 100 120
Weighted
45 70 90 110 135
Weighted
45 80 105 125 150
Weighted
Unweighted
Unweighted
Unweighted
Weighted
Page 26
Advanced Novice Program
Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26 45 45 45 45 45 45 45 40 45 45 50 50 50 55 65 65 70 75 75 80 80 85 90 95 100 100 105 110
110 115 120 125 130 135 140
45 60 85 110
125
45 70 95 125
140
45 75 105 135
155
45 60 80 95 115 45 65 95 115 45 55 70 85 105
45 70 90 110 130 50 75 110 130 45 60 75 90 110
45 75 100 120 145 55 85 120 145 45 60 80 95 115
45 85 110 135 160 60 95 135 160
Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27 45 45 45 45 45 45 45 50 50 55 60 65 70 70 75 80 85 90 95 105 110 100 105 115 120 130 140 145
125 135 145 155 165 175 185
45 60 80 105
120
45 65 90 120
135
45 75 105 135
150
45 80 115 145
165
45 65 85 105 125
45 75 95 115 140
45 85 105 130 155
Page 27
Advanced Novice Program
Unweighted
Weighted
Unweighted
Weighted
Unweighted
Weighted
Unweighted
Page 28
Advanced Novice Program
Session #28 Session #31 Session #34 45 45 45 75 80 80 110 120 125 150 160 165
190 200 210
45 85 120 155
175
45 90 115 140 165 Unweighted
Weighted
45 95 125 150 180 Unweighted
Page 29
Advanced Novice Program
Session #29 Session #32 Session #35 45 45 45 55 60 60 85 90 90 115 120 120
145 150 155
45 85 115 150
170
45 90 125 165
185
45 95 120 145 175 70 105 145 175 45 65 80 100 120 45 65 85 105 125
Session #30 Session #33 Session #36 45 45 45 75 80 85 115 120 125 155 160 170
195 205 215
45 90 125 160
180
45 90 115 140 170
45 100 125 155 185
Page 30
Advanced Novice Program
Weighted
Unweighted
Weighted
Page 31
