5/3/1 Auto Regulation (DUP) by The Strength Athlete
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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5/3/1 AUTOREGULATED WORKOUT TRACKING LOG
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Bench Press
Est. Max
VOLUME
Bench Press
Est. Max
INTENSITY
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100100
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REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
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Week 1895576.0 lbsWeek 148.53485.0 lbs
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Week 2585581.0 lbsWeek 228.53391.0 lbs
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Week 337.55385.0 lbsWeek 3183392.0 lbs
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Week 41070365.0 lbsWeek 41070365.0 lbs
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DeadliftMaxDeadliftMax
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100100
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REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
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Week 1895576.0 lbsWeek 148.53485.0 lbs
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Week 2585581.0 lbsWeek 228.53391.0 lbs
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Week 337.55385.0 lbsWeek 3183392.0 lbs
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Week 41070365.0 lbsWeek 41070365.0 lbs
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OH PressMaxOH PressMax
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100100
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REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
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Week 1895576.0 lbsWeek 148.53485.0 lbs
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Week 2585581.0 lbsWeek 228.53391.0 lbs
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Week 337.55385.0 lbsWeek 3183392.0 lbs
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Week 41070365.0 lbsWeek 41070365.0 lbs
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SquatMaxSquatMax
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100100
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REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
REPSRPEF%Set Cap
Est. Top Set
Top Set
# back off sets
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Week 1895576.0 lbsWeek 148.53485.0 lbs
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Week 2585581.0 lbsWeek 228.53391.0 lbs
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Week 337.55385.0 lbsWeek 3183392.0 lbs
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Week 41070365.0 lbsWeek 41070365.0 lbs
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WEIGHT USED
REPS
ESTIMATED 1RM
Instructions: hit the designated rep/RPE target for the given day, and record the weight of the top set and number of back off sets. Once you hit a top set at the desired RPE, multiply that weight by the fatigue percentage and continue performing sets at the designated rep range until you once again hit the RPE target. Then, you're done and you move on to assistance work. Assistance work is entirely separate and should be tracked accordingly. Regulate Volume/Intensity blocks depending on your own needs, but this is an example of how these would be set up.
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SQUAT0
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BENCH PRESS
0
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DEADLIFT0
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531AUTO