Your Training Log - Part 3: The PR Sheet

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(If you like, you can scroll down to the end of this article and watch a video on this topic. This article is a Blast from the Past article originally posted on 01/15/21.)

A few months ago, we covered the importance of keeping a training log in Your Training Log - Part 1: Just Do It, and we also covered how to keep one in the cleverly titled article, Your Training Log - Part 2: How to Keep One. Today, we’re going to add to this series and discuss adding a PR sheet to your log.

The concept is very straightforward - simply designate one sheet of paper in your training log for keeping track of PRs (Personal Records). I would recommend using the first page of your book, the last page of your book, or you can keep a separate piece of paper in your book that is only used for PRs (but don’t let it fall out).

On this sheet, record your 1-5 rep PRs for the Big Four Lifts - the squat, press, bench press, and deadlift. If you snatch and clean-and-jerk, do the same for those lifts. Pull-ups? Absolutely. Curls? Sure. What about a 7-rep PR? Knock yourself out. If you compete, have two PR lists - one for training and one for competition (the competition list will only have 1-rep PRs). We’re not talking hard-and-fast rules here, but at the very least, having your 1-5 rep PRs written down for the Big Four is a good place to start.

Here’s a sample for the squat:

Weight Reps Date
310 1 03/25/20
285 2 05/18/19
275 3 02/20/20
4
265 5 10/18/19
250 3 x 5 10/06/19

It’s fine if your sheet has some blanks - as you can see, our imaginary lifter doesn’t have a 4-rep PR yet. You’ll also notice that this lifter recorded his “3 x 5” PR as well (i.e., the best he’s done for 3 sets of 5 reps), and that’s another solid idea.

When you start out, you’re setting PRs every single session, so this might not seem all that useful at first. However, the longer you train and the stronger you get, the harder it is and the longer it takes to get stronger and set new PRs, so having multiple opportunities to set new personal bests can be very helpful in the motivation department. Plus, it’s a lot of fun to discover that you just pulled your old 3-rep deadlift max for a set of five, and how will you ever know unless you track these things? Give it a shot.

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