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 The ATG Shirt
ATG Shirts on HookgripNew ATG Script Shirts on Hookgrip All Things Gym Instagram
All Things Gym Patreon
All Things Gym YouTube
All Things Gym Facebook
All Things Gym Twitter
The ATG Hoodie ATG Hoodie on Hookgrip Store

Featured Posts

Lu Xiaojun 225kg x2 Front Squat

Team China Training Hall 2015 World Weightlifting Championships

Mohamed Ehab 155kg Snatch Grip Deadlift Complex

Mohamed Ehab Snatch Grip Deadlift Complex

Khadzhimurat Akkaev 210kg Snatch + 245 Clean & Jerk

artem okulov 190kg snatch from hang

Artem Okulov 190kg, 180kg x2 Hang Snatch *Updated* with Interview

New Romaleos ColorEuropeans Try RogueEurope.eu

Copyright © 2023 · Gregor · All Things Gym