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Training Log — Wendler 5/3/1
Training Log — Wendler 5/3/1
Living journal for athletes running Wendler 5/3/1. Four-week cycles. Each cycle has one day per lift. Log the three main sets, the reps, and the . Recalculate at the end of each cycle.
How to Use This Log
- Before each session, note your Training Max for the lift.
- Log all three main sets (weight and reps).
- Log the AMRAP set — this drives progression.
- Note RPE on the AMRAP.
- Recalculate Training Max at the end of the cycle.
Progression Reminders
- Training Max = 90% of true .
- Add 5 lbs (Press, Bench) or 10 lbs (Squat, Deadlift) after each successful cycle.
- If a cycle fails, drop Training Max by 10% and rebuild.
Cycle Cover Page
Cycle Number: ______
Cycle Start Date: ______________________
Training Maxes at Cycle Start:
- Back Squat: ______
- Bench Press: ______
- Deadlift: ______
- Press: ______
Daily Entry Template
Date: ______________________
Lift: ______________________ Week: [ ] 1 (5/5/5+) [ ] 2 (3/3/3+) [ ] 3 (5/3/1+) [ ] 4 () Training Max: ______
Set 1
Weight: ______ Reps: ______
Set 2
Weight: ______ Reps: ______
Set 3 (AMRAP on weeks 1-3)
Weight: ______ Reps: ______ RPE: ______
Assistance Work
Notes
Cycle Review (Every 4 Weeks)
Cycle Number: ______
AMRAP Performance:
| Lift | Top Set Weight | AMRAP Reps | Estimated 1RM |
|---|---|---|---|
| Squat | |||
| Bench | |||
| Deadlift | |||
| Press |
New Training Maxes (next cycle):
- Back Squat: ______
- Bench Press: ______
- Deadlift: ______
- Press: ______
1. What went well this cycle?
2. What was hard?
3. Any lifts to reset?
Annual Progression Chart
| Cycle | Squat TM | Bench TM | Deadlift TM | Press TM |
|---|---|---|---|---|
| 1 | ||||
| 2 | ||||
| 3 | ||||
| 4 | ||||
| 5 |
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Wendler 5/3/1 Program README
- Deloading
- Training Max
- AMRAP