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!
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04-03-2008, 06:27 PM #1
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
Rippetoe/Starting Strength Online Warm-Up Calculator
Last edited by bango skank; 04-04-2008 at 06:27 PM.
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04-04-2008, 08:28 AM #2
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04-04-2008, 09:30 AM #3
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04-04-2008, 09:51 AM #4
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04-04-2008, 10:39 AM #5
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04-04-2008, 02:45 PM #6
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04-04-2008, 02:53 PM #7
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04-04-2008, 02:54 PM #8
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
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!
There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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04-04-2008, 03:23 PM #9
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.Last edited by nydude1814; 04-04-2008 at 03:26 PM. Reason: s/Save as copy/Copy spreadsheet
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04-04-2008, 04:44 PM #10
- Join Date: Jan 2007
- Location: New Jersey, United States
- Age: 32
- Posts: 1,657
- Rep Power: 397
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)
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04-04-2008, 05:59 PM #11
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
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.)There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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04-04-2008, 06:01 PM #12
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04-04-2008, 07:13 PM #13
- Join Date: Jan 2007
- Location: New Jersey, United States
- Age: 32
- Posts: 1,657
- Rep Power: 397
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?Last edited by DarkFlames; 04-04-2008 at 07:32 PM.
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04-11-2008, 09:34 PM #14
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04-11-2008, 09:42 PM #15
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
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.There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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05-09-2008, 06:39 AM #16
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05-09-2008, 05:37 PM #17
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
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05-09-2008, 06:13 PM #18
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06-13-2008, 02:30 AM #19
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06-13-2008, 07:05 AM #20
- Join Date: Jul 2006
- Location: Columbus, Ohio, United States
- Posts: 6,298
- Rep Power: 4847
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.There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
-Don Vito Corleone
My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
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06-13-2008, 07:13 AM #21
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06-13-2008, 09:54 PM #22
- Join Date: Nov 2006
- Location: Colorado, United States
- Age: 36
- Posts: 2,125
- Rep Power: 332
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.
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03-26-2013, 11:21 PM #23
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