Rippetoe/Starting Strength Online Warm-Up Calculator

[bango skank]

http://spreadsheets.google.com/ccc?k...ER4XCPIw&hl=en

Instructions:
1) Follow the link.
2) Select the "File" button in the left hand corner.
3) From the drop-down menu select "Copy spreadsheet."
4) Click "OK" on the Dialog Box.

This tool isn't just for Starting Strength trainees, but for anyone who wants an incremental warm-up for the Squat, Bench, Press, Deadlift, Powerclean and Row.

Sets 1-4 are to warm up, set 5 is the workset. In 'Starting Strength,' MR provides an example template of the warm-ups for each exercise and my calculator attempts to remain faithful to it. With all exercises (with the possible exception of the Deadlift) the first two sets are warmed-up with an empty barbell for 2 sets of 5, and the following 3 sets are incremental percentages of the workset (ie. 40%-60%-80%). You can rest as much or as little in between warm-up sets as you desire but I usually find the time it takes to swap out the weights is adequate.

The only exercise I took any liberties of my own with is the Deadlift. I lowered the warm-up sets/volume because 1) Those muscles were already warmed from the Squats 2) It became a lot of volume once you hit the heavier weights.

The warm-up is important not only to prepare the muscles for the impending maximal load, it's also to get some extra technique practice in. This becomes especially important with Squats, Deadlifts and Power Cleans, where technique deteriorates as weight increases.

Enjoy!

[bango skank]

I've attached a downloadable Excel version of the spreadsheet, but it requires Excel (obviously).

[aspengc8]

linky no worky

[mkelly09]

The link works, but i can't seem to edit the spreadsheet. I'm assuming this was made so people can put in their work set weight and the warmups will be automatically calculated? Cool idea, but again the spreadsheet is read only.

[Farley1324]

I don't have a Google account and don't feel like creating one, so I can't get it.

[Bryce Hicks]

yea you can't edit the numbers because its read only.

[JY_21]

works fine for me.
u gotta open it with google. then like save it onto ur comp by .xls form
then once u have it saved onto ur comp u can edit it

[bango skank]

damn... it might not be possible to make it a read/write doc.... I can invite collaborators but I don't think just anyone can collaborate. I'll keep trying though. Sorry for the false hope!

[nydude1814]

Works great, you can do "File -> Copy Spreadsheet" and then you have your own copy which is editable.

You should move power clean into the 2nd row besides squat, so that entire thing prints on single page, and add instructions in bold on top to do "File->Copy Spreadsheet" in order for people to use it.

[DarkFlames]

Nice it works great but...

Is that how the workout goes?

1st weight-----2 Sets------5 reps
2nd weight---- 1 Sets------5 reps
3rd weight-----1 set -------3 reps
4th weight-----1 set--------2 reps
5th weight-----3 sets-------5 reps.

If so i'v been doing the program wrong (not trying to hijack just making sure)

[bango skank]

Works great, you can do "File -> Copy Spreadsheet" and then you have your own copy which is editable.

You should move power clean into the 2nd row besides squat, so that entire thing prints on single page, and add instructions in bold on top to do "File->Copy Spreadsheet" in order for people to use it.

Great! Glad to hear it's working! I will add the instructions as you've suggested. I'll leave any other editing to the individual.

Thanks!

Nice it works great but...

Is that how the workout goes?

1st weight-----2 Sets------5 reps
2nd weight---- 1 Sets------5 reps
3rd weight-----1 set -------3 reps
4th weight-----1 set--------2 reps
5th weight-----3 sets-------5 reps.

If so i'v been doing the program wrong (not trying to hijack just making sure)

Yup, sets 1-4 are to warm up, set 5 is the workset. In 'Starting Strength,' MR provides an example template of the warm-ups for each exercise and my calculator attempts to remain faithful to it. With all exercises (with the possible exception of the Deadlift) the first two sets are warmed-up with the bar for 2 sets of 5, and the following 3 sets are incremental percentages of the workset (ie. 40%-60%-80%). You can rest as much or as little in between warm-up sets as you desire but I usually find the time it takes to swap out the weights is adequate.

The only exercise I took any liberties of my own with is the Deadlift. I lowered the warm-up sets/volume because 1) Those muscles were already warmed from the Squats 2) It became a lot of volume once you hit the heavier weights.

The warm-up is important not only to prepare the muscles for the impending maximal load, it's also to get some extra technique practice in. This becomes especially important with Squats, Deadlifts and Power Cleans, where technique deteriorates as weight increases.

I have always warmed up following this prescription and it's been very satisfactory for me.

(I'm gonna copy and paste this post above.)

[Farley1324]

Rippetoe also states taht "most people will need to select three to five warmup sets, depending on the work set weight...". SS 2nd edition page 292

You don't necessarily have to use X number of warmup sets.

[DarkFlames]

Great! Glad to hear it's working! I will add the instructions as you've suggested. I'll leave any other editing to the individual.

Thanks!



Yup, sets 1-4 are to warm up, set 5 is the workset. In 'Starting Strength,' MR provides an example template of the warm-ups for each exercise and my calculator attempts to remain faithful to it. With all exercises (with the possible exception of the Deadlift) the first two sets are warmed-up with the bar for 2 sets of 5, and the following 3 sets are incremental percentages of the workset (ie. 40%-60%-80%). You can rest as much or as little in between warm-up sets as you desire but I usually find the time it takes to swap out the weights is adequate.

The only exercise I took any liberties of my own with is the Deadlift. I lowered the warm-up sets/volume because 1) Those muscles were already warmed from the Squats 2) It became a lot of volume once you hit the heavier weights.

The warm-up is important not only to prepare the muscles for the impending maximal load, it's also to get some extra technique practice in. This becomes especially important with Squats, Deadlifts and Power Cleans, where technique deteriorates as weight increases.

I have always warmed up following this prescription and it's been very satisfactory for me.

(I'm gonna copy and paste this post above.)

son of a... iv been doing it wrong for like 2 weeks!!!!! (good thing i went on break and was trying to get my strength back up) Do you happen to have the link? Iv been doing it like Squat, bench, cleans, and military 3 sets of 5 reps for each one. and 1 set of 5 reps for deadlifts.

A
Squat
Bench
Deadlift

B
Squat
Cleans
Military

Alternate between those...

Maybe there are 2 different versions?

[Mousey]

Rippetoe also states taht "most people will need to select three to five warmup sets, depending on the work set weight...". SS 2nd edition page 292

You don't necessarily have to use X number of warmup sets.

true... i always do a 6-4-2 warm-up increasing in weights... this has beenw orking great for me. people should do what feels good for them and what has worked for them in the past.

[bango skank]

son of a... iv been doing it wrong for like 2 weeks!!!!!

A
Squat 3x5
Bench 3x5
Deadlift 1x5

B
Squat 3x5
Military 3x5
Power Cleans 5x3

Alternate between those...

There are other versions, but we're talking about the same version and you basically had it right.

Just to review:

3-5 warmup sets, then 3 worksets of 5 repetitions for the Squat, Bench, and Miltary Press. 5 worksets of 3 for the Power Clean. 1 Workset of 5 for the Deadlift.

Class dismissed.

[Bugsy_Malone]

son of a... iv been doing it wrong for like 2 weeks!!!!! (good thing i went on break and was trying to get my strength back up) Do you happen to have the link? Iv been doing it like Squat, bench, cleans, and military 3 sets of 5 reps for each one. and 1 set of 5 reps for deadlifts.

A
Squat
Bench
Deadlift

B
Squat
Cleans
Military

Alternate between those...

Maybe there are 2 different versions?

What you've typed out here is the actual workout!!

This thread is discussing warmups.

If you've done the above for 2 weeks as you're workouts, you're doing it right!

[bango skank]

What you've typed out here is the actual workout!!

This thread is discussing warmups.

If you've done the above for 2 weeks as you're workouts, you're doing it right!

Actually, he had a couple things switched around, but basically, yeah, that's the workout.

[Jerm08]

I've attached a downloadable Excel version of the spreadsheet, but it requires Excel (obviously).

Thanks, this helps a lot

[tehmac]

Am I correct in thinking that once you do warm up sets for the squat and then carry out the work sets for the squat... then you don't need to do warm up sets for any other exercise? You just go straight into the other work sets for bench presses etc? Or do you warm up for each individual exercise?

[bango skank]

Or do you warm up for each individual exercise?

That's how the warm-up calculator is set up, and that's what I do personally... and I think it's a good idea to.
Remember; it's not just to warm-up, it:

1) Gives you additional technique practice (that won't break down under the weight)
2) Tells your CNS to expect heavier weights
3) AND warms you up

But it's up to you.

[Farley1324]

Am I correct in thinking that once you do warm up sets for the squat and then carry out the work sets for the squat... then you don't need to do warm up sets for any other exercise? You just go straight into the other work sets for bench presses etc? Or do you warm up for each individual exercise?

No, you warm up for every excercise.

In fact, you begin each excercise (not deads) with an empty bar. Every time.

[jgood]

Yeah ... I mean look at the exercises they are all different and you need to get everything working together in the proper fashion for each exercise. If say incline bench and flat bench where in the same workout you wouldn't have to warmup for both but thats not the way the program is layed out.

[JohnnyGunn]

Bumping this old-ass thread as it seems like it'd still be super useful.
Do you guys think the calculator's an accurate idea of what your warm-up sets should entail? If you do I'll be using it from now on. I'd ask Bango himself but I don't know how active he is these days.