5/3/1 AUTOREGULATED WORKOUT TRACKING LOG

Bench Press Est. Max VOLUME Bench Press Est. Max

100 100
REPS RPE F% Set CapEst. Top Set Top Set # back off sets REPS RPE
Week 1 8 9 5 5 76.0 lbs Week 1 4 8.5
Week 2 5 8 5 5 81.0 lbs Week 2 2 8.5
Week 3 3 7.5 5 3 85.0 lbs Week 3 1 8
Week 4 10 7 0 3 65.0 lbs Week 4 10 7

Deadlif Max Deadlif Max

200 200
REPS RPE F% Set CapEst. Top Set Top Set # back off sets REPS RPE
Week 1 8 9 5 5 152.0 lbs Week 1 4 8.5
Week 2 5 8 5 5 162.0 lbs Week 2 2 8.5
Week 3 3 7.5 5 3 170.0 lbs Week 3 1 8
Week 4 10 7 0 3 130.0 lbs Week 4 10 7

OH Press Max OH Press Max

100 100
REPS RPE F% Set CapEst. Top Set Top Set # back off sets REPS RPE
Week 1 8 9 5 5 76.0 lbs Week 1 4 8.5
Week 2 5 8 5 5 81.0 lbs Week 2 2 8.5
Week 3 3 7.5 5 3 85.0 lbs Week 3 1 8
Week 4 10 7 0 3 65.0 lbs Week 4 10 7

Squat Max Squat Max

 100 100
REPS RPE F% Set CapEst. Top Set Top Set # back off sets REPS RPE
Week 1 8 9 5 5 76.0 lbs Week 1 4 8.5
Week 2 5 8 5 5 81.0 lbs Week 2 2 8.5
Week 3 3 7.5 5 3 85.0 lbs Week 3 1 8
Week 4 10 7 0 3 65.0 lbs Week 4 10 7

WEIGHT USED REPS ESTIMATED 1RM Instructions: hit the designated rep/RPE target for the given day, and record the weight of the top s
the desired RPE, multiply that weight by the fatigue percentage and continue performing sets at the
SQUAT 0 target. Then, you're done and you move on to assistance work. Assistance work is entirely separate
BENCH PRESS 0 Volume/Intensity blocks depending on your own needs, but this is an example of how these would

DEADLIFT 0
 INTENSITY

F% Set CapEst. Top Set Top Set # back off sets

3 4 85.0 lbs
3 3 91.0 lbs
3 3 92.0 lbs
0 3 65.0 lbs

F% Set CapEst. Top Set Top Set # back off sets

3 4 170.0 lbs
3 3 182.0 lbs
3 3 184.0 lbs
0 3 130.0 lbs

F% Set CapEst. Top Set Top Set # back off sets

3 4 85.0 lbs
3 3 91.0 lbs
3 3 92.0 lbs
0 3 65.0 lbs
 F% Set CapEst. Top Set Top Set # back off sets
3 4 85.0 lbs
3 3 91.0 lbs
3 3 92.0 lbs
0 3 65.0 lbs

eight of the top set and number of back off sets. Once you hit a top set at
orming sets at the designated rep range until you once again hit the RPE
entirely separate and should be tracked accordingly. Regulate
how these would be set up.