All Things Gym

Best of Olympic Weightlifting

  • ATG Shirts
  • Patreon
  • ATG Podcast
  • Rep Max Calculator
  • Contact
    • About
Home » bench press » Starting Strength Warm-Up Calculator

Starting Strength Warm-Up Calculator

August 22, 2011 By Gregor Winter

Update: Here is a Spreadsheet that generates your complete SS Routine including the warm-up sets.

Found this Starting Strength Warm-Up Calculator Spreadsheet.
Of course it’s not just applicable to Starting Strength, but for every lifting workout.

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.

Enter your working weight and you get the set/rep scheme for the squat bench press, deadlift, overhead press and the power clean

Or, as a commenter on reddit pointed out,

The idea, for all lifts except the dead lift, is to take your working weight minus the bar (20kg/45 lbs) and use this as the weight to add. Then follow the scheme below:

2×5 with just the bar
1×5 with bar + 25% of weight to add
1×3 with bar + 50% of weight to add
1×2 with bar + 75% of weight to add
3×5 at full working weight

And the dead lift is similar except you only perform single sets and instead of subtracting the bar, you subtract the bar plus two 45lb plates (135lb).

Filed Under: bench press, deadlift, lifting, overhead press, power clean, spreadsheet, squat, starting strength, tool, warm up, weightlifting

About Gregor Winter

Hi, I run ATG.

Follow me on instagram @gregorwinter (and ATG @atginsta).

Comments

  1. FailedPolitics says

    March 14, 2016 at 20:15

    I like to work on my flexibility with snatches. Do you think it is okay to incorporate snatches in the warmup for the squats?

Support ATG
Support ATG on Patreon ATG Shirts
ATG Shirts on Hookgrip All Things Gym Instagram
All Things Gym Patreon
All Things Gym YouTube
All Things Gym Tiktok
All Things Gym Facebook
All Things Gym Twitter

Featured Posts

Lu Xiaojun Squatting up to 275kg + Warm Up

Kuo Hsing-Chun Warm Up Area *Update* Clean & Jerks 2017 World Weightlifting Championships

Dmitry Klokov Warm Up / Mobility Routine

Lu Xiaojun 255kg Squat Session 2018 World Championships Training Hall

Klokov & Akkaev in Camp Chekhov before London 2012

New Romaleos ColorEuropeans Try RogueEurope.eu

Copyright © 2025 · Gregor · All Things Gym