ss logbook
TRANSCRIPT
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7/29/2019 SS logbook
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Mark Rippetoe's Starting StrengthOriginal Novice Program
Smallest Weight Increment: 5
Test Weight Reps (
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Onus Wunsler Program
Page 2
Mark Rippetoe's StaOnus Wunsler Pro
Smallest Weight Increment: 5Test Weight Reps (
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Onus Wunsler Program
Page 3
Workout B Sets x Reps Session #2 Session #4
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 65
warmup 1x2 80 90
working sets 3x5 105 115
Bench Press warmup 2x5 45 45
warmup 1x5 50 50
warmup 1x3 70 70
warmup 1x2 90 90
working sets 3x5 100 105
Back Extensions working sets 3-5x10
(or Glute Ham Raises)
Chin-Ups working sets 3 sets to failure
1st Set2nd Set
3rd Set
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Onus Wunsler Program
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rting Strengthgram
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 5 0.00%
Session #5 Session #7 Session #9 Session #11 Session #13 Session #15 Session #17
45 45 45 45 45 45 45
45 50 55 60 60 65 70
70 75 80 90 95 100 10595 100 110 120 125 135 140
120 130 140 150 160 170 180
45 45 45 45 45 45 45
60 60 65 65 70 70 75
75 80 80 85 90 90 95
90 95 100 105 110 110 115
110 115 120 125 130 135 140
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
a supplement to the Starting Strength Program and is not affiliated witht column, Test Weight, is where you will enter your starting weight (orch exercise. The lb Increase, column is the amount (in lbs.) that youIf you are unsure, leave this field alone. The % to Reset, column is
sed if you are beginning with a former rep max or are resetting a lift. Itweight increment that can be added to the barbell (usually 5, or less ifnd GET STRONG DAMMIT! ~ Bango/Jgood
Official Website
ength Wiki
ngth Question Forum
http://www.startingstrength.com/http://www.startingstrength.wikia.com/http://forum.bodybuilding.com/showthread.php?t=108535881http://forum.bodybuilding.com/showthread.php?t=108535881http://www.startingstrength.wikia.com/http://www.startingstrength.com/ -
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Onus Wunsler Program
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Session #6 Session #8 Session #10 Session #12 Session #14 Session #16 Session #18
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 45 45 45 45 45 45
55 55 60 60 65 65 70
75 80 80 85 90 90 95
95 100 105 110 115 120 125
110 115 120 125 130 135 140
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Onus Wunsler Program
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Session #19 Session #21 Session #23
45 45 45
75 80 80
110 120 125150 160 165
190 200 210
45 45 45
75 80 85
100 105 105
120 125 130
145 150 155
70
105
145
175
45 45
65 65
80 85
100 105
120 125
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Onus Wunsler Program
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Session #20 Session #22 Session #24
45 45 45
75 80 85
115 120 125
155 160 170
195 205 215
45 45 45
70 75 75
100 105 105
130 135 135
145 150 155
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Practical Programming Novice Program
Page 8
Mark Rippetoe's StPractical Programming N
Smallest Weight Increment: 5Test Weight Reps (
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Practical Programming Novice Program
Page 9
Wednesday Sets x Reps Session #2 Session #5
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 70
warmup 1x2 80 95
working sets 3x5 105 120
Bench Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 75
warmup 1x2 95
working sets 3x5 110
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Deadlift warmup 2x5 40 45
warmup 1x3 60 65
warmup 1x2 85 95
working set 1x5 100 115
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 50
warmup 1x3 65 75
warmup 1x2 85 100
working sets 3x5 110 125
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 105
Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 90
working sets 3x5 110
Pull-Ups working sets 3 sets to failure
1st Set
2nd Set
3rd Set
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Practical Programming Novice Program
Page 10
rting Strengthvice Program
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 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 175130 145 160 175 190 205 220
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
as a supplement to the Starting Strength Program and is not affiliated. The first column, Test Weight, is where you will enter your starting Reps for each exercise. The lb Increase, column is the amount (innded increases. If you are unsure, leave this field alone. The % toand need only be used if you are beginning with a former rep max or
, field is the smallest weight increment that can be added to the barbelltion is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
Official Website
ength Wiki
ngth Question Forum
http://www.startingstrength.com/http://www.startingstrength.wikia.com/http://forum.bodybuilding.com/showthread.php?t=108535881http://forum.bodybuilding.com/showthread.php?t=108535881http://www.startingstrength.wikia.com/http://www.startingstrength.com/ -
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Practical Programming Novice Program
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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 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
50 55 60 70 75 80 85
75 85 95 105 110 120 130
110 120 135 145 160 170 185
130 145 160 175 190 205 220
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 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
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Practical Programming Novice Program
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Session #28 Session #31 Session #34
45 45 45
90 100 105
140 150 155
185 200 210235 250 265
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
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Practical Programming Novice Program
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Session #29 Session #32 Session #35
45 45 45
95 100 105
140 150 160
190 200 215
240 255 270
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
90 100 105
140 150 155
195 210 225
235 250 265
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 45
90 100
115 125
140 155
170 185
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Wichita Falls Novice Program
Page 14
Mark Rippetoe's StWichita Falls Novice
Smallest Weight Increment: 5Test Weight Reps (
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Wichita Falls Novice Program
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Wednesday Sets x Reps Session #2 Session #5
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 70
warmup 1x2 80 95
working sets 3x5 105 120
Bench Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 75
warmup 1x2 95
working sets 3x5 110
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Deadlift warmup 2x5 40
warmup 1x3 60
warmup 1x2 85
working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 50
warmup 1x3 65 75
warmup 1x2 85 100
working sets 3x5 110 125
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90
working sets 3x5 105
Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 90
working sets 3x5 110
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Wichita Falls Novice Program
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Pull-Ups working sets 3 sets to failure
1st Set
2nd Set
3rd Set
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Wichita Falls Novice Program
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rting StrengthProgram
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 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 130100 115 125 140 150 160 175
130 145 160 175 190 205 220
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
as a supplement to the Starting Strength Program and is not affiliated. The first column, Test Weight, is where you will enter your starting Reps for each exercise. The lb Increase, column is the amount (innded increases. If you are unsure, leave this field alone. The % toand need only be used if you are beginning with a former rep max or
, field is the smallest weight increment that can be added to the barbelltion is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
Official Website
ength Wiki
ngth Question Forum
http://www.startingstrength.com/http://www.startingstrength.wikia.com/http://forum.bodybuilding.com/showthread.php?t=108535881http://forum.bodybuilding.com/showthread.php?t=108535881http://www.startingstrength.wikia.com/http://www.startingstrength.com/ -
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Wichita Falls Novice Program
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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 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135
115 130 145 160
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
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 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145
120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
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Wichita Falls Novice Program
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Wichita Falls Novice Program
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Session #28 Session #31 Session #34
45 45 45
90 100 105
140 150 155185 200 210
235 250 265
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
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Wichita Falls Novice Program
Page 21
Session #29 Session #32 Session #35
45 45 45
95 100 105
140 150 160
190 200 215
240 255 270
45 45
85 90
115 125
150 165
170 185
45
95
120
145
175
70
105
145
175
45 45
65 65
80 85
100 105
120 125
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 45
90 100
115 125
140 155
170 185
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Wichita Falls Novice Program
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Advanced Novice Program
Page 23
Mark Rippetoe's StAdvanced Novice
Smallest Weight Increment: 5Current Max Reps (
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Advanced Novice Program
Page 24
Wednesday Sets x Reps Session #2 Session #5
Front Squat warmup 2x5 45 45
warmup 1x5 40 40
warmup 1x3 60 60
warmup 1x2 80 80
working sets 3x5 100 105
Bench Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 75
warmup 1x2 95
working sets 3x5 110
Press warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85working sets 3x5 100
Deadlift warmup 2x5 40
warmup 1x3 60
warmup 1x2 85
working set 1x5 100
Power Clean warmup 2x5 45
warmup 1x5 55
warmup 1x3 70
warmup 1x2 85
working sets 3x5 100
Friday Sets x Reps Session #3 Session #6
Squat warmup 2x5 45 45
warmup 1x5 40 45
warmup 1x3 60 65
warmup 1x2 80 90
working sets 3x5 105 115
Bench Press warmup 2x5 45
warmup 1x5 50
warmup 1x3 70
warmup 1x2 90working sets 3x5 105
Press warmup 2x5 45
warmup 1x5 60
warmup 1x3 75
warmup 1x2 90
working sets 3x5 110
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Advanced Novice Program
Page 25
Pull-Ups working sets 3 sets to failure Unweighted Weighted
1st Set
2nd Set
3rd Set
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Advanced Novice Program
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rting Strengthrogram
1RM 5RM Lb Increase % to Reset
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 5 0.00%
113 100 15 0.00%
113 100 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 7070 75 80 90 95 100 105
95 100 110 120 125 135 140
120 130 140 150 160 170 180
45 45 45 45
55 65 70 80
80 90 100 110
100 115 130 140
115 130 145 160
45 45 45
65 70 80
80 90 105
100 110 125
120 135 150
Weighted Unweighted Weighted Unweighted Weighted Unweighted Weighted
as a supplement to the Starting Strength Program and is not affiliated. The first column, Test Weight, is where you will enter your starting Reps for each exercise. The lb Increase, column is the amount (innded increases. If you are unsure, leave this field alone. The % toand need only be used if you are beginning with a former rep max or
, field is the smallest weight increment that can be added to the barbelltion is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~
Official Website
ength Wiki
ngth Question Forum
http://www.startingstrength.com/http://www.startingstrength.wikia.com/http://forum.bodybuilding.com/showthread.php?t=108535881http://forum.bodybuilding.com/showthread.php?t=108535881http://www.startingstrength.wikia.com/http://www.startingstrength.com/ -
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Advanced Novice Program
Page 27
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 45 45
60 70 75
85 95 105
110 125 135
125 140 155
45 45 45 45
60 70 75 85
80 90 100 110
95 110 120 135115 130 145 160
45 50 55 60
65 75 85 95
95 110 120 135
115 130 145 160
45 45 45
55 60 60
70 75 80
85 90 95
105 110 115
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 45 45 45
60 65 75 80
80 90 105 115
105 120 135 145120 135 150 165
45 45 45
65 75 85
85 95 105
105 115 130
125 140 155
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Advanced Novice Program
Page 28
Unweighted Weighted Unweighted Weighted Unweighted Weighted Unweighted
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Advanced Novice Program
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Session #28 Session #31 Session #34
45 45 45
75 80 80110 120 125
150 160 165
190 200 210
45
85
120
155
175
45 45
90 95
115 125
140 150
165 180
Unweighted Weighted Unweighted
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Advanced Novice Program
Page 30
Session #29 Session #32 Session #35
45 45 45
55 60 60
85 90 90
115 120 120
145 150 155
45 45
85 90
115 125
150 165
170 185
45
95
120
145175
70
105
145
175
45 45
65 65
80 85
100 105
120 125
Session #30 Session #33 Session #36
45 45 45
75 80 85
115 120 125
155 160 170
195 205 215
45
90
125
160180
45 45
90 100
115 125
140 155
170 185
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Advanced Novice Program
Weighted Unweighted Weighted