Lifting log generator

How to use your log

1. Before the session: each box already shows the target as weight×reps. Adjust it in pencil if last session's notes say so.
2. During: write the reps you actually got in each set box (and the weight, if it changed). Add an RPE for the hardest set. Use notes for anything that affected the session: sleep, pain, a new bar, a missed rep.
3. End of the week: fill in the review strip. Write each top set and its estimated 1RM (the 1RM calculator or RPE chart will give you one), then circle add, hold or deload, and say why.

The targets are a plan, not a promise. When the log and the plan disagree, trust the log: repeat a weight you missed and keep the next week's targets where they are. How to track progressive overload explains the decision rules in more detail.

How the targets are calculated

• Estimated max: from the set you enter, using the Epley formula (weight × (1 + reps / 30)). A single is taken as your max.
• Linear 5×5: starts at 75% of the estimate (80% for the deadlift) and adds 2.5 kg / 5 lb per session (5 kg / 10 lb on deadlift) for four weeks, then once a week.
• Upper/lower and push/pull/legs: sets of 5 at 72.5–77.5%, sets of 8 at 65–70%, rising over three weeks, then a lighter fourth week with fewer sets. Each new 4-week cycle starts 2.5% higher.
• 4-week waves: training max = 90% of the estimate. Weeks of 65/75/85% × 5, 70/80/90% × 3, 75/85/95% × 5/3/1, then a 40/50/60% deload. The training max rises 2.5 kg (5 lb) on upper and 5 kg (10 lb) on lower lifts each cycle. This structure follows Jim Wendler's 5/3/1 (2nd ed., 2011).
• Every load is rounded to your chosen increment and never set below an empty bar (20 kg / 45 lb).

Programs here are general templates for healthy adults, not individual coaching. Start lighter rather than heavier, and stop if something hurts.