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Workout A Sets x Reps Session #1 Session #3 Session #5 Session #7 Session #9 Session #11 Session #13 Session #15

Squat warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 50 60 70 75 85 90 100 110

warmup 1x3 80 90 105 115 125 140 150 165

warmup 1x2 105 120 140 155 170 185 200 220

working sets 3x5 135 155 175 195 215 235 255 275

Bench Press warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 95 95 100 100 105 105 110 110warmup 1x3 130 135 140 140 145 150 150 155

warmup 1x2 170 175 180 180 185 190 195 200

working sets 3x5 190 195 200 205 210 215 220 225

Deadlift warmup 2x5 95 100 110 115 120 125 130 140

warmup 1x3 145 155 165 170 180 190 200 210

warmup 1x2 205 220 230 245 255 270 280 295

working set 1x5 245 260 275 290 305 320 335 350

Workout B Sets x Reps Session #2 Session #4 Session #6 Session #8 Session #10 Session #12 Session #14 Session #16

Squat warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 55 65 70 80 90 95 105 110

warmup 1x3 85 95 110 120 135 145 155 170

warmup 1x2 115 130 145 160 180 195 210 225working sets 3x5 145 165 185 205 225 245 265 285

Press warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 50 55 55 60 60 65 65 70

warmup 1x3 65 70 70 75 80 80 85 90

warmup 1x2 80 85 85 90 95 100 105 110

working sets 3x5 95 100 105 110 115 120 125 130

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Onus Wunsler Program

Smallest Weight Increment: 5Test Weight Reps (

7/27/2019 SS Logbook.xls

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Onus Wunsler Program

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 Set2

ndSet

3rd

Set

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Onus Wunsler Program

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

ength Wiki

ngth Question Forum

rting Strengthgram

a supplement to the Starting Strength Program and is not affiliated with

t column, Test Weight, is where you will enter your starting weight (or

ch exercise. The lb Increase, column is the amount (in lbs.) that you

you are unsure, leave this field alone. The % to Reset, column is how

if you are beginning with a former rep max or are resetting a lift. It is

eight increment that can be added to the barbell (usually 5, or less if

d GET STRONG DAMMIT! ~ Bango/Jgood

Official Website

Page 4

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Onus Wunsler Program

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

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

Page 6

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Onus Wunsler Program

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

Page 7

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Practical Programming Novice Pr

Smallest Weight Increment: 5Test Weight Reps (

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Practical Programming Novice Pr

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

Page 9

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Practical Programming Novice Pr

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

ength Wiki

ngth Question Forum

rting Strengthvice Program

a supplement to the Starting Strength Program and is not affiliated with

rst column, Test Weight, is where you will enter your starting weight (or

ach exercise. The lb Increase, column is the amount (in lbs.) that you

. If you are unsure, leave this field alone. The % to Reset, column is

ed if you are beginning with a former rep max or are resetting a lift. It is

weight increment that can be added to the barbell (usually 5, or less if

luck and GET STRONG DAMMIT! ~ Bango/Jgood

Official Website

Page 10

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Practical Programming Novice Pr

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 Pr

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 Pr

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

Page 13

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Wichita Falls Novice Program

Smallest Weight Increment: 5Test Weight Reps (

7/27/2019 SS Logbook.xls

15/23

Wichita Falls Novice Program

Wednesday Sets x Reps Session #2 Session #5

Squat warmup 2x5 45 45

warmup 1x5 125 130

warmup 1x3 190 200

warmup 1x2 255 265

working sets 3x5 320 335

Bench Press warmup 2x5 45

warmup 1x5 125

warmup 1x3 175

warmup 1x2 225

working sets 3x5 250

Press warmup 2x5 45

warmup 1x5 75

warmup 1x3 95

warmup 1x2 115

working sets 3x5 140

Deadlift warmup 2x5 125

warmup 1x3 185

warmup 1x2 265

working set 1x5 315

Power Clean warmup 2x5 45

warmup 1x5 90

warmup 1x3 115

warmup 1x2 140

working sets 3x5 170

Friday Sets x Reps Session #3 Session #6

Squat warmup 2x5 45 45

warmup 1x5 130 135

warmup 1x3 195 200

warmup 1x2 260 270

working sets 3x5 325 340

Bench Press warmup 2x5 45

warmup 1x5 120

warmup 1x3 170

warmup 1x2 220

working sets 3x5 245

Press warmup 2x5 45

warmup 1x5 80

warmup 1x3 105

warmup 1x2 125

working sets 3x5 150

Page 15

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Wichita Falls Novice Program

Pull-Ups working sets 3 sets to failure

1st

Set

2nd

Set

3rd

Set

Page 16

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Wichita Falls Novice Program

1RM 5RM Lb Increase % to Reset

371 330 5 5.00%

281 250 5 5.00%

205 180 5 5.00%

370 330 15 5.00%

165 145 5 5.00%

Session #7 Session #10 Session #13 Session #16 Session #19 Session #22 Session #25

45 45 45 45 45 45 45

135 140 150 155 160 165 170

205 215 225 230 240 250 260275 285 300 310 320 335 345

345 360 375 390 405 420 435

45 45 45 45

125 135 140 150

175 185 195 210

225 240 255 270

255 270 285 300

45 45 45

85 95 100

110 120 130

135 145 160160 175 190

ength Wiki

ngth Question Forum

rting StrengthProgram

a supplement to the Starting Strength Program and is not affiliated with

rst column, Test Weight, is where you will enter your starting weight (or

ach exercise. The lb Increase, column is the amount (in lbs.) that you

. If you are unsure, leave this field alone. The % to Reset, column is

ed if you are beginning with a former rep max or are resetting a lift. It is

weight increment that can be added to the barbell (usually 5, or less if

luck and GET STRONG DAMMIT! ~ Bango/Jgood

Official Website

Page 17

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Wichita Falls Novice Program

Session #8 Session #11 Session #14 Session #17 Session #20 Session #23 Session #26

45 45 45 45 45 45 45

140 145 150 155 160 170 175

210 215 225 235 245 255 260

280 290 300 315 325 340 350

350 365 380 395 410 425 440

45 45 45

130 140 145

185 195 205

235 250 265

265 280 295

45 45 45 45

85 90 100 110

105 115 125 140

130 140 155 170

155 170 185 200

130 135 140 150

195 205 215 225

280 290 305 315

330 345 360 375

45 45 45

95 95 100

120 125 125

145 150 155

175 180 185

Session #9 Session #12 Session #15 Session #18 Session #21 Session #24 Session #27

45 45 45 45 45 45 45

140 145 150 160 165 170 175

210 220 230 240 245 255 265

280 295 305 320 330 340 355

355 370 385 400 415 430 445

45 45 45 45

130 135 145 150

180 190 200 210

230 245 260 270

260 275 290 305

45 45 45

90 95 105

115 125 135

140 150 165

165 180 195

Page 18

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Wichita Falls Novice Program

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Wichita Falls Novice Program

Session #28 Session #31 Session #34

45 45 45

180 185 190

270 275 285360 370 380

450 465 480

45

155

220

280

315

45 45

110 120

140 150

170 185205 220

Page 20

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Wichita Falls Novice Program

Session #29 Session #32 Session #35

45 45 45

180 185 190

270 280 290

360 375 385

455 470 485

45 45

155 160

215 225

275 290

310 325

45

115

150

180

215

155

230

330

390

45 45

100 105

130 135

160 165

190 195

Session #30 Session #33 Session #36

45 45 45

180 190 195

275 285 290

365 380 390

460 475 490

45

160

220

285

320

45 45

115 120

145 155

175 190

210 225

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Wichita Falls Novice Program

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Advanced Novice ProgramMonday Sets x Reps 25-Oct 1-Nov 8-Jan 15-Nov 22-Nov 29-Nov 6-Dec 13-Dec

Squat warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 125 130 130 135 140 145 150 150

warmup 1x3 185 195 200 205 210 215 225 230

warmup 1x2 250 260 265 275 280 290 300 305

working sets 3x5 315 325 335 345 355 365 375 385

Bench Press warmup 2x5 45 45 45 45

warmup 1x5 85 95 100 110

warmup 1x3 120 130 140 150

warmup 1x2 155 170 180 195

working sets 3x5 175 190 205 220

Press warmup 2x5 45 45 45 45

warmup 1x5 60 65 75 85

warmup 1x3 75 85 95 105

warmup 1x2 90 105 115 130

working sets 3x5 110 125 140 155

Chin-Ups working sets 3 sets to failure Weighted Unweighted Weighted Unweighted Weighted Unweighted Weighted Unweight

1st

Set

2nd

Set

3rd

Set

Wednesday Sets x Reps 27-Oct 3-Nov 10-Nov 17-Nov 24-Nov 1-Dec 8-Dec 15-Dec

Front Squat warmup 2x5 45 45 45 45 45 45 45 45warmup 1x5 70 70 70 75 75 80 80 80

warmup 1x3 105 105 110 110 115 120 120 125

warmup 1x2 140 140 145 150 155 160 160 165

working sets 3x5 175 180 185 190 195 200 205 210

Bench Press warmup 2x5 45 45 45 45

warmup 1x5 90 100 105 115

warmup 1x3 125 140 150 160

warmup 1x2 165 180 190 205

working sets 3x5 185 200 215 230

Press warmup 2x5 45 45 45 45

warmup 1x5 55 65 70 80

warmup 1x3 70 80 90 105

warmup 1x2 85 100 110 125 working sets 3x5 105 120 135 150

Deadlift warmup 2x5 135 140 140 145

warmup 1x3 200 210 215 220

warmup 1x2 285 295 305 310

working set 1x5 340 350 360 370

Power Clean warmup 2x5 45 45 45 45

warmup 1x5 80 85 85 90

warmup 1x3 105 105 110 115

warmup 1x2 125 130 135 140

working sets 3x5 150 155 160 165

Friday Sets x Reps 29-Oct 5-Nov 12-Nov 19-Nov 26-Nov 3-Dec 10-Dec 17-DecSquat warmup 2x5 45 45 45 45 45 45 45 45

warmup 1x5 125 130 135 140 140 145 150 155

warmup 1x3 190 195 200 210 215 220 225 230

warmup 1x2 255 260 270 280 285 295 300 310

working sets 3x5 320 330 340 350 360 370 380 390

Bench Press warmup 2x5 45 45 45 45

warmup 1x5 90 95 105 110

warmup 1x3 125 135 145 155

warmup 1x2 160 175 185 200

working sets 3x5 180 195 210 225

Press warmup 2x5 45 45 45 45

warmup 1x5 60 70 75 85

warmup 1x3 80 90 100 110warmup 1x2 95 110 120 135

working sets 3x5 115 130 145 160

Pull-Ups working sets 3 sets to failure Unweighted Weighted Unweighted Weighted Unweighted Weighted Unweighted Weighte

1st

Set

2nd

Set

3rd

Set