How to Use Your Workout Log to Know When to Attempt a Pr

The One Signal in Your Log That Says "Go for a PR"

You want to know how to use your workout log to know when to attempt a PR, but the answer isn't about finding a magic formula-it's about spotting one clear signal: completing all your reps on your heaviest set for 2-3 consecutive weeks while feeling like you had 1-2 reps left in the tank. That's it. That's the green light. Most lifters fail PRs because they rely on feeling "good" or "strong" that day. Those feelings are liars. A good day can be a fluke, and attempting a max lift based on a feeling is how you get pinned under a 225-pound bench press on a Monday morning. Your workout log isn't a diary for your feelings; it's a data sheet. The frustration of grinding out a lift only to have it stall halfway up is a data problem, not a strength problem. You went for it too soon. The log, when used correctly, removes the guesswork. It tells you, based on weeks of accumulated evidence, that your body has already built the strength required to hit a new personal record. The PR attempt becomes a confirmation of the work you've already done, not a hopeful gamble.

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Why Your Log Looks Like a Graveyard of Failed PRs

If you've been lifting for more than six months, you've hit the wall where just adding 5 pounds every week stops working. This is where most people get stuck. They keep trying to force linear progress, fail a lift, get discouraged, maybe deload, and then repeat the same cycle. Your logbook becomes a record of these failures. The reason this happens is that you're only tracking one variable: weight on the bar. True progress is measured by total workout volume and your effort level (intensity). Let's look at the math. Volume is simply Weight x Sets x Reps. Imagine your squat program is 3 sets of 5 reps (3x5).

• Week 1: 3x5 @ 200 lbs. Total Volume = 3,000 lbs. It felt hard, but you did it.
• Week 2: 3x5 @ 205 lbs. Total Volume = 3,075 lbs. A small, successful increase.
• Week 3: You try for 210 lbs. You get 5 reps on set one, 5 on set two, but only 3 on the last set. Your log says: 2x5, 1x3 @ 210 lbs. Total Volume = 2,730 lbs.

Look at that. You tried to lift heavier, but your total volume went *down*. You got weaker, not stronger. You created fatigue without stimulating growth. This is the wall. A PR attempt after Week 3 would be a disaster. The log's real job is to show you a trend of increasing volume *before* you test your max strength. It proves you're building capacity. You now understand the difference between just lifting and strategic progression. But look at your log right now. Can you tell me your total squat volume from 3 weeks ago versus last week? Can you see the trend? If your log is just a list of sets and reps, it's a diary. It's not a tool. You're collecting data but not using it to make decisions.

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The 3-Step "PR Greenlight" System

Stop guessing. This system turns your workout log from a simple record into a predictive tool. It gives you objective data points to look for. When you see them, you have a green light to plan a PR attempt with a high probability of success.

Step 1: Establish Your Top Set Benchmark

For any main lift (squat, bench, deadlift, overhead press), your most important data point is your "top set." This is usually the last and heaviest set of your main work for the day. For example, in a 5x5 program, your fifth set is the top set. In a 3x8 program, your third set is the top set. This single set is your Key Performance Indicator (KPI). While total volume is important for building strength, the performance on your top set is the clearest indicator of your current strength level. Your entire focus for PR prediction should be on what happens during this one set, week after week.

Step 2: Track Reps and RPE on Your Top Set

This is where your log becomes powerful. For your top set, you will track two things: the reps you completed and the RPE. RPE stands for Rate of Perceived Exertion. It's a simple 1-10 scale of how hard the set felt.

• RPE 10: Maximum effort. You could not have done another rep.
• RPE 9: Very hard. You had exactly 1 rep left in the tank.
• RPE 8: Hard. You had 2 reps left in the tank.
• RPE 7: Moderate. You had 3 reps left in the tank.

Your log entry for a bench press top set might look like this: 185 lbs x 5 @ RPE 8. This tells you everything you need to know. You completed your 5 reps, and you felt you could have done two more. Progress isn't just adding weight. Progress is making the same weight feel easier. Here’s how to spot progress:

• Weight PR: You lift more weight for the same reps and RPE.
• *Week 1:* 185 lbs x 5 @ RPE 9
• *Week 2:* 190 lbs x 5 @ RPE 9
• Rep PR: You lift more reps with the same weight and RPE.
• *Week 1:* 225 lbs x 3 @ RPE 9
• *Week 2:* 225 lbs x 4 @ RPE 9
• RPE PR: You lift the same weight and reps at a lower RPE.
• *Week 1:* 225 lbs x 5 @ RPE 9
• *Week 2:* 225 lbs x 5 @ RPE 8 (This is a huge indicator of new strength!)

Step 3: Wait for the "Two-Week Rule"

This is the final step that prevents you from jumping the gun. You need to see a clear sign of progress on your top set for two consecutive weeks before you earn the right to attempt a 1-rep max. A single good week can be a fluke. Two good weeks is a trend. The signal can be any combination of the PR types from Step 2. For example:

Scenario: Your program calls for a top set of 5 reps on the squat.

• Week 1: You squat 315 lbs for 5 reps at RPE 9. (Your baseline)
• Week 2: You squat 315 lbs for 5 reps, but it feels easier. You log it as RPE 8. (Signal #1: RPE PR)
• Week 3: You increase the weight to 320 lbs. You hit your 5 reps at RPE 9. (Signal #2: Weight PR)

You now have your green light. You have two straight weeks of objective, logged proof that you are stronger. For Week 4, you can schedule your PR attempt. Instead of doing your normal 3x5 workout, you will warm up and test your 1-rep max.

Your First PR Attempt: What to Expect (and What to Do After)

Getting the green light from your log is exciting, but a successful PR day requires a plan. Don't just walk into the gym and throw your goal weight on the bar. Your PR attempt is a performance, and you need to prepare for it.

First, schedule it. Make it the first exercise on the first training day of your week, when you are freshest. Your warm-up is critical. A proper warm-up for a 405 lb deadlift attempt might look like this:

• Bar x 10 reps (warm-up)
• 135 lbs x 5 reps
• 225 lbs x 3 reps
• 315 lbs x 1 rep
• 365 lbs x 1 rep (your last warm-up, should feel fast)
• 405 lbs x 1 rep (your PR attempt)

Notice the reps decrease as the weight increases. You want to activate your nervous system, not create fatigue before the main event. After you hit your PR, celebrate, log it, and then your work for that lift is done for the day. Do not try to hit another one. Now, what happens next week? You don't try for 410 lbs. That's how you get injured. You must reset your training block. Take your new 1RM (e.g., 405 lbs) and calculate 80% of it (325 lbs). This is your new starting point for your next 4-6 week block of 3x5 or similar rep scheme. You build a bigger base from a new, higher starting point. This is how sustainable progress is made. If you fail the attempt, it’s just data. It means you were off by about 5%. Go back to your working sets for 2-3 more weeks, accumulate more volume, and wait for the two-week signal again.

Frequently Asked Questions

How Often Should You Attempt a PR?

For an intermediate lifter, testing a true 1-rep max should happen no more than once every 8-12 weeks for a specific lift. Your training time is better spent building volume with sub-maximal weights (in the 3-8 rep range). Constant maxing out leads to burnout and injury, not strength.

Does This Work for All Exercises?

This system is designed for the big, multi-joint compound lifts: squat, bench press, deadlift, and overhead press. These are the lifts where 1RM strength is a meaningful metric. For smaller, isolation exercises like bicep curls or leg extensions, chasing a 1RM is pointless and risky. Stick to progressive overload in the 8-15 rep range for those.

What's a 1RM Calculator and Should I Use It?

A 1RM calculator estimates your one-rep max based on how many reps you can do with a lighter weight (e.g., you lifted 225 lbs for 5 reps). It's a useful tool for setting a *goal* for your next PR attempt, but it is not a signal that you are ready. Use the calculator to pick a target, but use the Greenlight System to know when to actually test it.

What If I Don't Use RPE?

You can use a concept called Reps in Reserve (RIR), which is the inverse of RPE. An RPE 8 is the same as RIR 2 (2 reps left in the tank). If that's still too much, just use simple notes. After your top set, write down "smooth," "hard," or "grind." As long as you are consistent, you can still spot the trend of a "hard" set becoming a "smooth" one over time.

My Log Shows I'm Weaker. What Do I Do?

This is one of the most valuable signals your log can give you. If your volume or top set performance is declining for two weeks straight, you are under-recovered. This is a mandatory signal to take a deload week. Reduce your weights and volume by 20-30% for one week. This will allow your body to dissipate fatigue so you can come back stronger.