1000 POUND CLUB / FREE TRAINING LOG
Your next session.
Week of: __________________ Program: __________________ Unit (circle): lb / kg
Plan first. Record what you actually complete.
Use one row per exercise. Include the bar in every load; write reps for each work set separately.
| Date / lift | Planned load × sets × reps | Completed load / reps by set | Notes / next session |
|---|---|---|---|
Completed-single PR ledger
Carry the other two PRs forward after a new single. Total = squat + bench + deadlift. Keep estimates and targets out.
| Record updated | Squat / PR date | Bench / PR date | Deadlift / PR date | Running total |
|---|---|---|---|---|
Standards / equipment / gym or meet: __________________________________________________________
Future targets — not yet completed
Squat: __________ Bench: __________ Deadlift: __________ Planned total: __________
Weekly review: Sessions completed / planned: _____ / _____ Next change: ______________________
1000 POUND CLUB / COMPLETED EXAMPLE
Read the record, then plan the next step.
Illustrative entries only, not a prescribed workout. Unit: lb.
Workout notes
| Date / lift | Planned load × sets × reps | Completed load / reps by set | Notes / next session |
|---|---|---|---|
| Sept 7 / Back squat | 225 × 3 × 5 | 225 / 5, 5, 5 | All reps controlled. Apply chosen program’s progression. |
| Sept 7 / Paused bench | 155 × 3 × 5 | 155 / 5, 5, 4 | Last set missed one rep. Short rest. Follow program’s missed-rep rule. |
| Sept 10 / Deadlift single | 375 × 1 × 1 | 375 / 1 | Completed unassisted single. Update deadlift PR and its date. |
Completed-single PR ledger
| Record updated | Squat / PR date | Bench / PR date | Deadlift / PR date | Running total |
|---|---|---|---|---|
| Sept 1 | 275 / Aug 24 | 185 / Aug 26 | 365 / Sept 1 | 825 |
| Sept 10 | 275 / Aug 24 | 185 / Aug 26 | 375 / Sept 10 | 835 |
This is a personal gym PR total from different dates, not a meet total. The 225 lb rep sets do not overwrite the 275 lb squat single.
Future targets — not yet completed
Squat: 285 Bench: 190 Deadlift: 375 Planned total: 850
The completed total remains 835 lb. Reaching these targets would add 15 lb. The gap from the completed total to 1,000 lb is 165 lb.
How to reuse the sheet
- Print a new copy of page 1 for each week. Keep units and lift variations consistent.
- Write the plan before training; fill completed work only after the set.
- For a new completed single, record its date and carry forward the other two PRs. Add the three PR weights for the running total.
- Keep estimated maxes in separate notes. Never use them to fill the completed-single ledger.
- Review missed sessions, technique and recovery before changing the program.
Need a schedule? Visit 1000pound.com/guides/3-day-powerlifting-program. Add your completed lifts and compare future targets at 1000pound.com/tools/1000-pound-club-calculator.