Keep completed singles, rep-set estimates, and workout volume as separate measures. Compare like with like over time.
The fields that make a training log useful
Record the date, lift variation, unit, load, sets, reps, and whether the planned work was completed. Add a short note when something changes: a paused bench, new equipment, or a session interrupted halfway through.
| Date | Lift | Completed work | Note |
|---|---|---|---|
| Sept 7 | Back squat | 275 lb × 5 × 3 sets | All planned reps completed |
| Sept 10 | Paused bench | 185 lb × 5 × 3 sets | Same pause standard as last week |
| Sept 14 | Deadlift | 365 lb × 1 | Completed single; update PR record |
Use a separate field for planned work. Writing “275 × 5” before a session is a target; it becomes a completed set only when you perform it.
Three numbers that should not be mixed
Recorded PR total: your best completed squat, bench, and deadlift singles. Keep the date of each. This is the number our upcoming app’s club milestone is built around.
Estimated one-rep max: a formula applied to a rep set. It can show a trend without frequent maximal testing. Use the same formula and similar lift standards; our calculator displays two estimates so their uncertainty is visible.
Training volume: commonly sets × reps × weight. Three sets of five at 225 lb give 3,375 lb of volume for that exercise. That is useful workload context, not a PR total and not a direct score of workout quality.
Review your log once a week
- Count completed sessions against the sessions you planned.
- Check whether you completed prescribed work with comparable technique.
- Look for rep or load progress at similar effort, not just all-time singles.
- Read the notes around missed targets before changing the plan.
- Write the next session’s target using your program’s progression rules.
A graph can be useful, but it cannot correct inconsistent inputs. Compare squat with the same squat variation and kilograms with kilograms. Keep assisted reps out of an unassisted PR record.
An all-time best is not always today’s strength
A PR from last year still happened. It may not describe your current capacity after time away, a change in bodyweight, or an injury. Preserve the achievement and its date while choosing current working weights from recent training.
For a return to training, use a conservative starting point and the program’s return or deload guidance. Do not treat the all-time total as a demand to repeat those weights immediately.
A competition total also deserves its own record: the meet, date, bodyweight class, equipment category, and accepted attempts. Do not overwrite it with a sum of unrelated gym bests.
Choose a log you will keep using
A notebook works if it is with you. A spreadsheet makes custom summaries easy. An app can make workout entry and reviewing progress more convenient. Look for clear units, accessible lift history, and a distinction between targets and completed work.
1000 Pound’s new mobile app is coming soon for iOS and Android, with a focus on the three lifts and completed-single milestones. Its website tools are available now; joining the waitlist does not save your calculator entries or create a workout account.
Until then, keep your current log and use the total calculator whenever a recorded single changes. Existing users can still access the separate original workout tracker.
A goal worth keeping track of.
1000 Pound is building a mobile app around your squat, bench, deadlift, and the real singles that make up your total. Coming soon for iOS and Android.
Release news and the current first-year-free offer. No payment details needed.