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Mark Rippetoe's Starting Strength

Original Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the Starting Strength Program and is not affiliated w
the book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight, is where you will enter your starting weight (o
your previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, column is the amount (in lbs.) that y
would like to increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. The % to Reset, column is
how far back you'd like to begin before hitting your former maxes and need only be used if you are beginning with a former rep max or are resetting a lift.
is common to reset 5-15% in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5, or less i
microloading). Workouts are read by column and the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Website


Starting Strength Wiki
Rippetoe/Starting Strength Question Forum
Smallest Weight Increment:
Test Weight
Squat
200
Bench Press
200
Deadlift
200
Press
200
Power Clean
200

Workout A
Squat

warmup
warmup
warmup

Sets x Reps
2x5
1x5
1x3

Session #1
45
80
120

5
Reps (<12)
5
5
5
5
5

1RM
225
225
225
225
225

5RM
200
200
200
200
200

lb Increase
5
5
10
5
5

Session #3
45
80
125

Session #5
45
85
130

Session #7
45
90
135

Session #9
45
95
140

Bench Press

Deadlift

warmup
working sets

1x2
3x5

160

165

175

180

190

200

210

220

230

240

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
100
140
180

45
100
140
180

45
105
145
185

45
105
150
190

45
110
150
195

200

205

210

215

220

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

80
120
170
200

80
125
175
210

85
130
185
220

90
135
195
230

95
140
200
240

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #2
45
80
120
160

Session #4
45
85
125
170

Session #6
45
90
135
180

Session #8
45
90
140
185

Session #10
45
95
145
195

205

215

225

235

245

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
110
140
170

45
110
140
170
205

45
115
145
175
210

45
115
150
180
215

45
120
150
185
220

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

45
110
140
170
205

45
115
145
175
210

45
115
150
180
215

45
120
150
185
220

Workout B
Squat

Press

Power Clean

200

45
110
140
170
200

ngth

trength Program and is not affiliated with


e you will enter your starting weight (or
column is the amount (in lbs.) that you
ld alone. The % to Reset, column is
former rep max or are resetting a lift. It
dded to the barbell (usually 5, or less if
~ Bango/Jgood

% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%

Session #11 Session #13 Session #15 Session #17 Session #19 Session #21 Session #23
45
45
45
45
45
45
45
100
100
105
110
115
120
120
150
155
160
165
170
180
185

200

205

215

220

230

240

245

250

260

270

280

290

300

310

45
110
155
200

45
115
160
205

45
115
160
210

45
120
165
215

45
120
170
220

45
125
175
225

45
125
175
225

225

230

235

240

245

250

255

100
150
210
250

100
155
220
260

105
160
225
270

110
165
235
280

115
170
245
290

120
180
255
300

120
185
260
310

Session #12 Session #14 Session #16 Session #18 Session #20 Session #22 Session #24
45
45
45
45
45
45
45
100
105
110
110
115
120
125
150
155
165
170
175
180
185
200
210
220
225
235
240
250
255

265

275

285

295

305

315

45
120
155
190
225

45
125
160
195
230

45
125
160
195
235

45
130
165
200
240

45
130
170
205
245

45
135
175
210
250

45
140
175
215
255

45
120
155
190
225

45
125
160
195
230

45
125
160
195
235

45
130
165
200
240

45
130
170
205
245

45
135
175
210
250

45
140
175
215
255

Mark Rippetoe's Starting

Onus Wunsler Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the
book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight,
rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Increase, co
each lift per workout. Click here for recommended increases. If you are unsure, leave this field alone. T
before hitting your former maxes and need only be used if you are beginning with a former rep max or ar
The Smallest Weight, field is the smallest weight increment that can be added to the barbell (usually 5,
the rotation is A/B/A/B. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Webs


Starting Strength Wiki
Rippetoe/Starting Strength Question
Smallest Weight Increment:
Test Weight
Squat
100
Bench Press
100
Press
100
Deadlift
100
Power Clean
100

Workout A
Squat

Press

Deadlift

Power Clean

5
Reps (<12)
5
5
5
5
5

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
40
60
80

Session #3
45
40
65
85

100

110

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
55
70
85

45
55
70
85

100

105

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

warmup
warmup
warmup
warmup

2x5
1x5
1x3
1x2

40
60
85
100

45
55
70
85

working sets

5x3

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #2
45
40
60
80

Session #4
45
45
65
90

105

115

warmup
warmup
warmup
warmup
working sets

5
5
5

45
50
70
90

45
50
70
90

100

105

Back Extensions
(or Glute Ham Raises)

working sets

3-5x10

Chin-Ups

working sets

3 sets to failure
1st Set
2nd Set
3rd Set

Workout B
Squat

Bench Press

100

s Starting Strength

unsler Program

ned as a supplement to the Starting Strength Program and is not affiliated with the
irst column, Test Weight, is where you will enter your starting weight (or your previous
rcise. The lb Increase, column is the amount (in lbs.) that you would like to increase
re, leave this field alone. The % to Reset, column is how far back you'd like to begin
with a former rep max or are resetting a lift. It is common to reset 5-15% in that case.
d to the barbell (usually 5, or less if microloading). Workouts are read by column and
ood

ting Strength Official Website


Starting Strength Wiki
/Starting Strength Question Forum

1RM
113
113
113
113
113

5RM
100
100
100
100
100

Lb Increase
5
5
5
15
5

Session #5
45
45
70
95

Session #7
45
50
75
100

Session #9
45
55
80
110

120

130

140

150

160

170

180

45
60
75
90

45
60
80
95

45
65
80
100

45
65
85
105

45
70
90
110

45
70
90
110

45
75
95
115

110

115

120

125

130

135

140

45
65
95
115

% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%

Session #11 Session #13 Session #15 Session #17


45
45
45
45
60
60
65
70
90
95
100
105
120
125
135
140

50
75
110
130
45
55
70
85

55
85
120
145
45
60
75
90

60
95
135
160
45
60
80
95

105

110

115

Session #6
45
50
75
100

Session #8
45
50
80
105

Session #10 Session #12 Session #14 Session #16 Session #18
45
45
45
45
45
55
60
65
70
70
85
90
95
105
110
115
120
130
140
145

125

135

145

155

165

175

185

45
55
75
95

45
55
80
100

45
60
80
105

45
60
85
110

45
65
90
115

45
65
90
120

45
70
95
125

110

115

120

125

130

135

140

Session #19 Session #21 Session #23


45
45
45
75
80
80
110
120
125
150
160
165
190

200

210

45
75
100
120

45
80
105
125

45
85
105
130

145

150

155

70
105
145
175
45
65
80
100

45
65
85
105

120

125

Session #20 Session #22 Session #24


45
45
45
75
80
85
115
120
125
155
160
170
195

205

215

45
70
100
130

45
75
105
135

45
75
105
135

145

150

155

Mark Rippetoe's Starting S

Practical Programming Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the
book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight,
previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Inc
increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field
like to begin before hitting your former maxes and need only be used if you are beginning with a former r
in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barb
by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Websit


Starting Strength Wiki
Rippetoe/Starting Strength Question F
Smallest Weight Increment:
Test Weight
Squat
100
Bench Press
100
Deadlift
100
Press
100

Monday

5
Reps (<12)
5
5
5
5

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
40
60
80

Session #4
45
45
65
90

100

115

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

Chin-Ups

working sets

3 sets to failure
1st Set
2nd Set
3rd Set

Squat

Bench Press

100

45
55
70
85
105

Wednesday
Squat

Bench Press

Press

Deadlift

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

warmup
warmup
warmup
warmup
working sets

Session #2
45
40
60
80

Session #5
45
45
70
95

105

120

45
55
75
95
110

45
55
70
85
100

100

45
65
95
115

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #3
45
40
65
85

Session #6
45
50
75
100

110

125

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

Pull-Ups

working sets

3 sets to failure
1st Set
2nd Set
3rd Set

Friday
Squat

Bench Press

40
60
85

105

45
60
75
90
110

s Starting Strength

mming Novice Program

gned as a supplement to the Starting Strength Program and is not affiliated with the
first column, Test Weight, is where you will enter your starting weight (or your
r each exercise. The lb Increase, column is the amount (in lbs.) that you would like to
u are unsure, leave this field alone. The % to Reset, column is how far back you'd
are beginning with a former rep max or are resetting a lift. It is common to reset 5-15%
at can be added to the barbell (usually 5, or less if microloading). Workouts are read
DAMMIT! ~ Bango/Jgood

ting Strength Official Website


Starting Strength Wiki
/Starting Strength Question Forum

1RM
113
113
113
113

Session #7
45
50
75
100
130

5RM
100
100
100
100

Lb Increase
5
5
15
5

% to Reset
0.00%
0.00%
0.00%
0.00%

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
55
60
70
75
80
85
85
95
105
110
120
130
115
125
140
150
160
175
145

160

175

190

205

220

45
55
80
100

45
65
90
115

45
70
100
130

45
80
110
140

115

130

145

160

45
65
80
100
120

45
70
90
110
135

45
80
105
125
150

Session #8
45
50
80
105
135

Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45
45
45
45
45
45
60
65
70
75
80
90
90
95
105
115
125
135
120
130
140
155
165
180
150

Session #9
45
55
80
110
140

180

195

210

45
60
85
110

45
70
95
125

45
75
105
135

125

140

155

45
60
80
95
115
50
75
110
130

165

45
70
90
110
130
55
85
120
145

60
95
135
160

45
75
100
120
145
70
105
145
175

75
110
160
190

225

45
85
110
135
160
80
120
170
205

85
130
185
220

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
45
45
45
45
45
45
60
65
70
80
85
90
90
100
110
120
125
135
120
135
145
160
170
180
155

170

185

200

215

230

45
60
80
105

45
65
90
120

45
75
105
135

45
80
115
145

120

135

150

165

45
65
85
105
125

45
75
95
115
140

45
85
105
130
155

Session #28 Session #31 Session #34


45
45
45
90
100
105
140
150
155
185
200
210
235

250

265

45
85
120
155
175

45
90
115
140
165

45
95
125
150
180

Session #29 Session #32 Session #35


45
45
45
95
100
105
140
150
160
190
200
215
240

255

270

45
85
115
150

45
90
125
165

170

185

45
95
120
145
175
90
140
195
235

100
150
210
250

105
155
225
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
90
115
140
170

45
100
125
155
185

Mark Rippetoe's Starting S

Wichita Falls Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the
book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight,
previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Inc
increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field
like to begin before hitting your former maxes and need only be used if you are beginning with a former r
in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barb
by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Websit


Starting Strength Wiki
Rippetoe/Starting Strength Question F
Smallest Weight Increment:
Test Weight
Squat
100
Bench Press
100
Power Clean
100
Deadlift
100
Press
100

Monday

5
Reps (<12)
5
5
5
5
5

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
40
60
80

Session #4
45
45
65
90

100

115

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

Chin-Ups

working sets

3 sets to failure
1st Set
2nd Set

Squat

Bench Press

100

45
55
70
85
105

3rd Set

Wednesday
warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #3
45
40
65
85

Session #6
45
50
75
100

110

125

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

Pull-Ups

working sets

3 sets to failure

Squat

Bench Press

Press

Deadlift

Power Clean

Friday
Squat

Bench Press

Session #2
45
40
60
80

Session #5
45
45
70
95

105

120

45
55
75
95
110

45
55
70
85
100

40
60
85
100

45
55
70
85
100

105

45
60
75
90
110

1st Set
2nd Set
3rd Set

s Starting Strength

ls Novice Program

gned as a supplement to the Starting Strength Program and is not affiliated with the
first column, Test Weight, is where you will enter your starting weight (or your
r each exercise. The lb Increase, column is the amount (in lbs.) that you would like to
u are unsure, leave this field alone. The % to Reset, column is how far back you'd
are beginning with a former rep max or are resetting a lift. It is common to reset 5-15%
at can be added to the barbell (usually 5, or less if microloading). Workouts are read
DAMMIT! ~ Bango/Jgood

ting Strength Official Website


Starting Strength Wiki
/Starting Strength Question Forum

1RM
113
113
113
113
113

Session #7
45
50
75
100
130

5RM
100
100
100
100
100

Lb Increase
5
5
5
15
5

% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
55
60
70
75
80
85
85
95
105
110
120
130
115
125
140
150
160
175
145

160

175

190

205

220

45
55
80
100

45
65
90
115

45
70
100
130

45
80
110
140

115

130

145

160

45
65
80
100
120

45
70
90
110
135

45
80
105
125
150

Session #8
45
50
80
105
135

Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
45
45
45
45
45
45
60
65
70
75
80
90
90
95
105
115
125
135
120
130
140
155
165
180
150

165

180

195

210

45
60
85
110

45
70
95
125

45
75
105
135

125

140

155

225

45
60
80
95
115

45
70
90
110
130

45
75
100
120
145

45
85
110
135
160

45
65
95
115

50
75
110
130

55
85
120
145

60
95
135
160

45
55
70
85
105

Session #9
45
55
80
110
140

45
60
75
90
110

45
60
80
95
115

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
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45
45
45
45
45
60
65
70
80
85
90
90
100
110
120
125
135
120
135
145
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170
180
155

170

185

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215

230

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120

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135

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145

120

135

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165

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65
85
105
125

45
75
95
115
140

45
85
105
130
155

Session #28 Session #31 Session #34


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140
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155
185
200
210
235

250

265

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85
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155
175

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165

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Session #29 Session #32 Session #35


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45
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100
105
140
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160
190
200
215
240

255

270

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85
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150

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170

185

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145
175
70
105
145
175
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65
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45
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105
125

Session #30 Session #33 Session #36


45
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45
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165
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Mark Rippetoe's Starting S

Advanced Novice Program

This is Mark Rippetoe's Starting Strength Logbook Calculator. This was designed as a supplement to the
book Starting Strength nor Mark Rippetoe. Only edit the cells in yellow. The first column, Test Weight,
previous rep maxes). The Reps, column can usually be kept at 5 Reps for each exercise. The lb Inc
increase each lift per workout. Click here for recommended increases. If you are unsure, leave this field
like to begin before hitting your former maxes and need only be used if you are beginning with a former r
in that case. The Smallest Weight, field is the smallest weight increment that can be added to the barb
by column and the rotation is Mon/Wed/Fri. Good luck and GET STRONG DAMMIT! ~ Bango/Jgood

Starting Strength Official Websit


Starting Strength Wiki
Rippetoe/Starting Strength Question F
Smallest Weight Increment:
Current Max
Squat
100
Front Squat
100
Bench Press
100
Power Clean
100
Deadlift
100
Press
100

Monday

5
Reps (<12)
5
5
5
5
5
5

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #1
45
40
60
80

Session #4
45
40
65
85

100

110

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90

Press

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

Chin-Ups

working sets

3 sets to failure
1st Set

Squat

Bench Press

100

45
55
70
85
105
Weighted

Unweighted

2nd Set
3rd Set

Wednesday
Front Squat

Bench Press

Press

Deadlift

Power Clean

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

warmup
warmup
warmup
working set

2x5
1x3
1x2
1x5

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

warmup
warmup
warmup
warmup
working sets

Sets x Reps
2x5
1x5
1x3
1x2
3x5

Session #3
45
40
60
80

Session #6
45
45
65
90

105

115

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
3x5

45
50
70
90

warmup
warmup
warmup
warmup
working sets

2x5
1x5
1x3
1x2
5x3

Friday
Squat

Bench Press

Press

Session #2
45
40
60
80

Session #5
45
40
60
80

100

105

45
55
75
95
110

45
55
70
85
100

40
60
85
100

45
55
70
85
100

105

45
60
75
90
110

Pull-Ups

working sets

3 sets to failure
1st Set
2nd Set
3rd Set

Unweighted

Weighted

s Starting Strength

Novice Program

gned as a supplement to the Starting Strength Program and is not affiliated with the
first column, Test Weight, is where you will enter your starting weight (or your
r each exercise. The lb Increase, column is the amount (in lbs.) that you would like to
u are unsure, leave this field alone. The % to Reset, column is how far back you'd
are beginning with a former rep max or are resetting a lift. It is common to reset 5-15%
at can be added to the barbell (usually 5, or less if microloading). Workouts are read
DAMMIT! ~ Bango/Jgood

ting Strength Official Website


Starting Strength Wiki
/Starting Strength Question Forum

1RM
113
113
113
113
113
113

Session #7
45
45
70
95
120

5RM
100
100
100
100
100
100

Lb Increase
5
5
5
5
15
5

% to Reset
0.00%
0.00%
0.00%
0.00%
0.00%
0.00%

Session #10 Session #13 Session #16 Session #19 Session #22 Session #25
45
45
45
45
45
45
50
55
60
60
65
70
75
80
90
95
100
105
100
110
120
125
135
140
130

140

150

160

170

180

45
55
80
100

45
65
90
115

45
70
100
130

45
80
110
140

115

130

145

160

45
65
80
100
120
Weighted

Unweighted

45
70
90
110
135
Weighted

Unweighted

45
80
105
125
150
Weighted

Unweighted

Weighted

Session #8
45
40
65
85
110

Session #11 Session #14 Session #17 Session #20 Session #23 Session #26
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45
45
45
45
45
45
45
50
50
50
55
65
70
75
75
80
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90
95
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135

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110

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95
125

45
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105
135

125

140

155

140

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60
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115

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70
90
110
130

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75
100
120
145

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85
110
135
160

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65
95
115

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75
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130

55
85
120
145

60
95
135
160

45
55
70
85
105

Session #9
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50
75
100
125

45
60
75
90
110

45
60
80
95
115

Session #12 Session #15 Session #18 Session #21 Session #24 Session #27
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45
45
45
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65
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95
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105
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120

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115
145

120

135

150

165

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65
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105
125

45
75
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115
140

45
85
105
130
155

Unweighted

Weighted

Unweighted

Weighted

Unweighted

Weighted

Unweighted

Session #28 Session #31 Session #34


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80
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125
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190

200

210

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85
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155
175

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165
Unweighted

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Weighted

Unweighted

Session #29 Session #32 Session #35


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120
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150

155

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170

185

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105
145
175
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120

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105
125

Session #30 Session #33 Session #36


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170
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205

215

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90
125
160
180

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Weighted

Unweighted

Weighted