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% Packages
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\usepackage{seqsplit}           % Splits long words.
%\usepackage{opensans}          % Can't make this work so far. Shame. Would be lovely.
\usepackage[normalem]{ulem}     % For underlining links
% Most of the following are not required for the majority
% of cheat sheets but are needed for some symbol support.
\usepackage{amsmath}            % Symbols
\usepackage{MnSymbol}           % Symbols
\usepackage{wasysym}            % Symbols
%\usepackage[english,german,french,spanish,italian]{babel}              % Languages

% Document Info
\author{Artem Rodygin (arodygin)}
\pdfinfo{
  /Title (starting-strength.pdf)
  /Creator (Cheatography)
  /Author (Artem Rodygin (arodygin))
  /Subject (Starting Strength Cheat Sheet)
}

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% Commands
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% Header and Footer
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\fancyhead{} % Set header to blank
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\fancyhead[L]{
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{C}
    \SetRowColor{DarkBackground}
    \vspace{-7pt}
    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
    }
\end{tabulary}
\columnbreak
\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Starting Strength Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{Artem Rodygin (arodygin)} via \textcolor{DarkBackground}{\uline{cheatography.com/110245/cs/21552/}}}
\end{tabulary}
\end{multicols}}

\fancyfoot[L]{ \footnotesize
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{LL}
  \SetRowColor{FootBackground}
  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}Artem Rodygin (arodygin) \\
  \uline{cheatography.com/arodygin} \\
  \end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
  \SetRowColor{FootBackground}
  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 11th January, 2020.\\
   Updated 11th January, 2020.\\
   Page {\thepage} of \pageref{LastPage}.
\end{tabulary}
\vfill
\columnbreak
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Sponsor}}  \\
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  \vspace{-5pt}
  %\includegraphics[width=48px,height=48px]{dave.jpeg}
  Measure your website readability!\\
  www.readability-score.com
\end{tabulary}
\end{multicols}}




\begin{document}
\raggedright
\raggedcolumns

% Set font size to small. Switch to any value
% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.

\begin{multicols*}{2}

\begin{tabularx}{8.4cm}{x{1.944 cm} x{1.44 cm} x{2.376 cm} x{1.44 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{4}{x{8.4cm}}{\bf\textcolor{white}{Stage 1}}  \tn
% Row 0
\SetRowColor{LightBackground}
{\bf{Day A}} &  & {\bf{Day B}} &  \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
1. Squat & \{\{ar\}\}3×5 & 1. Squat & \{\{ar\}\}3×5 \tn 
% Row Count 3 (+ 2)
% Row 2
\SetRowColor{LightBackground}
2. Bench Press & \{\{ar\}\}3×5 & 2. Overhead Press & \{\{ar\}\}3×5 \tn 
% Row Count 5 (+ 2)
% Row 3
\SetRowColor{white}
3. Deadlift & \{\{ar\}\}1×5 & 3. Deadlift & \{\{ar\}\}1×5 \tn 
% Row Count 7 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}----}
\SetRowColor{LightBackground}
\mymulticolumn{4}{x{8.4cm}}{Notation is {\emph{sets}} × {\emph{reps}}.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}----}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{8.4cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{8.4cm}}{\bf\textcolor{white}{Description}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{8.4cm}}{Initiated at the beginning of training. Progress to Stage 2 as deadlift weight surpasses squat weight or recovery limitations (usually 1-3 weeks).} \tn 
% Row Count 3 (+ 3)
% Row 1
\SetRowColor{white}
\mymulticolumn{1}{x{8.4cm}}{Weights increased every workout. The recommended changes are 5.0 kg for deadlift and 2.5 kg for all other lifts.} \tn 
% Row Count 6 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{8.4cm}}{Days A and B are alternated every workout, for example: \newline  \newline {\bf{Week 1:}} Mon – A, Wed – B, Fri – A \newline {\bf{Week 2:}} Mon – B, Wed – A, Fri – B}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{8.4cm}{x{1.944 cm} x{1.44 cm} x{2.376 cm} x{1.44 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{4}{x{8.4cm}}{\bf\textcolor{white}{Stage 2}}  \tn
% Row 0
\SetRowColor{LightBackground}
{\bf{Day A}} &  & {\bf{Day B}} &  \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
1. Squat & \{\{ar\}\}3×5 & 1. Squat & \{\{ar\}\}3×5 \tn 
% Row Count 3 (+ 2)
% Row 2
\SetRowColor{LightBackground}
2. Bench Press & \{\{ar\}\}3×5 & 2. Overhead Press & \{\{ar\}\}3×5 \tn 
% Row Count 5 (+ 2)
% Row 3
\SetRowColor{white}
3. Deadlift & \{\{ar\}\}1×5 & 3. Power Clean & \{\{ar\}\}5×3 \tn 
% Row Count 7 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}----}
\SetRowColor{LightBackground}
\mymulticolumn{4}{x{8.4cm}}{Notation is {\emph{sets}} × {\emph{reps}}.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}----}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{8.4cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{8.4cm}}{\bf\textcolor{white}{Description}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{8.4cm}}{Initiated after the first 2-3 weeks of Stage 1, when deadlift strength has progressed well ahead of the squat. Usually progress to Stage 3 after 2-4 weeks.} \tn 
% Row Count 4 (+ 4)
% Row 1
\SetRowColor{white}
\mymulticolumn{1}{x{8.4cm}}{Weights increased every workout. The recommended changes are 2.5-5.0 kg for deadlift and 2.5 kg for all other lifts.} \tn 
% Row Count 7 (+ 3)
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{8.4cm}}{Days A and B are alternated every workout, for example: \newline  \newline {\bf{Week 1:}} Mon – A, Wed – B, Fri – A \newline {\bf{Week 2:}} Mon – B, Wed – A, Fri – B}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
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\par\addvspace{1.3em}

\begin{tabularx}{8.4cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{8.4cm}}{\bf\textcolor{white}{Column Break}}  \tn
% Row 0
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\mymulticolumn{1}{x{8.4cm}}{} \tn 
% Row Count 0 (+ 0)
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\par\addvspace{1.3em}

\begin{tabularx}{8.4cm}{x{1.944 cm} x{1.44 cm} x{2.376 cm} x{1.44 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{4}{x{8.4cm}}{\bf\textcolor{white}{Stage 3}}  \tn
% Row 0
\SetRowColor{LightBackground}
{\bf{Day A}} &  & {\bf{Day B}} &  \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
1. Squat & \{\{ar\}\}3×5 & 1. Squat & \{\{ar\}\}3×5 \tn 
% Row Count 3 (+ 2)
% Row 2
\SetRowColor{LightBackground}
2. Bench Press & \{\{ar\}\}3×5 & 2. Overhead Press & \{\{ar\}\}3×5 \tn 
% Row Count 5 (+ 2)
% Row 3
\SetRowColor{white}
3. Deadlift & \{\{ar\}\}1×5 & 3. Back Extension & \{\{ar\}\}3×8 \tn 
% Row Count 7 (+ 2)
% Row 4
\SetRowColor{LightBackground}
 &  & 4. Chin Up & \{\{ar\}\}3×8 \tn 
% Row Count 9 (+ 2)
% Row 5
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\mymulticolumn{4}{x{8.4cm}}{} \tn 
% Row Count 9 (+ 0)
% Row 6
\SetRowColor{LightBackground}
{\bf{Day C}} &  & {\bf{Day D}} &  \tn 
% Row Count 10 (+ 1)
% Row 7
\SetRowColor{white}
1. Squat & \{\{ar\}\}3×5 & 1. Squat & \{\{ar\}\}3×5 \tn 
% Row Count 12 (+ 2)
% Row 8
\SetRowColor{LightBackground}
2. Bench Press & \{\{ar\}\}3×5 & 2. Overhead Press & \{\{ar\}\}3×5 \tn 
% Row Count 14 (+ 2)
% Row 9
\SetRowColor{white}
3. Power Clean & \{\{ar\}\}5×3 & 3. Back Extension & \{\{ar\}\}3×8 \tn 
% Row Count 16 (+ 2)
% Row 10
\SetRowColor{LightBackground}
 &  & 4. Chin Up & \{\{ar\}\}3×8 \tn 
% Row Count 18 (+ 2)
% Row 11
\SetRowColor{white}
\mymulticolumn{4}{x{8.4cm}}{} \tn 
% Row Count 18 (+ 0)
\hhline{>{\arrayrulecolor{DarkBackground}}----}
\SetRowColor{LightBackground}
\mymulticolumn{4}{x{8.4cm}}{Notation is {\emph{sets}} × {\emph{reps}}.}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}----}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{8.4cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{8.4cm}}{\bf\textcolor{white}{Description}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{8.4cm}}{Initiated after 2-4 weeks of progress on Stage 2.} \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
\mymulticolumn{1}{x{8.4cm}}{Weights increased every workout. The recommended change is 2.5 kg for all lifts.} \tn 
% Row Count 3 (+ 2)
% Row 2
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{8.4cm}}{When progress on Stage 3 stalls, light squats can be introduced. A light squad is performed in the middle of a week (e.g. on Wednesdays) with intensity decreased to 80-95\%.} \tn 
% Row Count 7 (+ 4)
% Row 3
\SetRowColor{white}
\mymulticolumn{1}{x{8.4cm}}{Once progress is in stagnation, consider to move to some intermediate program (e.g. Texas Method).} \tn 
% Row Count 9 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{8.4cm}}{All four days are alternated every workout, so the final schedule \newline could look like the following: \newline  \newline {\bf{Week 1:}} Mon – A, Wed – B, Fri – C \newline {\bf{Week 2:}} Mon – D, Wed – A, Fri – B \newline {\bf{Week 3:}} Mon – C, Wed – D, Fri – A \newline {\bf{Week 4:}} Mon – B, Wed – C, Fri – D}  \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}