Workout Sheet
| Workout
| A
| B
| C |
| # 1 Date_________ |
1 @ _______ X 6 |
2 @ _______ X 5 |
2 @ _______ X 4 |
| # 2 Date_________ |
2 @ _______ X 3 |
2 @ _______ X 2 |
1 @ _______ X Negative |
| # 3 Date_________ |
1 @ _______ X 6 |
2 @ _______ X 5 |
2 @ _______ X 4 |
| # 4 Date_________ |
2 @ _______ X 3 |
2 @ _______ X 2 |
1 @ _______ X Negative |
| # 5 Date_________ |
1 @ _______ X 6 |
2 @ _______ X 5 |
1 @ _______ X ___ Failure |
| # 6 Date_________ |
2 @ _______ X 3 |
2 @ _______ X 2 |
1 @ _______ X Negative |
| # 7 Date_________ |
2 @ _______ X 5 |
2 @ _______ X 3 |
1 @ _______ X ___ Failure |
| # 8 Date_________ |
2 @ _______ X 3 |
2 @ _______ X 1 |
1 @ _______ X Negative |
| # 9 Date_________ |
2 @ _______ X 5 |
2 @ _______ X 2 |
1 @ _______ X ___ Failure |
| # 10 Date_________ |
2 @ _______ X 3 |
2 @ _______ X 2 |
1 @ _______ X 1 |
| # 11 Date_________ |
2 @ _______ X 5 |
2 @ _______ X 3 |
1 @ _______ X ___ Failure |
| # 12 Date_________ |
2 @ _______ X 3 |
2 @ _______ X 2 |
1 @ _______ X 1 |
| # 13 Date_________ |
1 @ _______ X 5 |
2 @ _______ X 3 |
2 @ _______ X 2 |
| # 14 Date_________ |
1 @ _______ X 3 |
1 @ _______ X 2 |
1 @ _______ X 1 |
Examples on how to use the workout sheet:
| 2 @ |
_______ |
X 6 |
| 2 sets at |
weight from progression table |
for 6 reps |
| 1 @ |
_______ |
X Negative |
| 1 set at |
weight from progression table |
for 1 negative rep |
| 1 @ |
_______ |
X ___ Failure |
| 1 set at |
weight from progression table |
# of reps for a failure test |
How to use the failure tests:
- Do as many reps as you can using the weight from the progression table
- If you could not do any reps, or only 1 rep, then you "failed" the test and need to move back 5 pounds (up 1 row) in the progression table when obtaining your poundages for future workouts. This is reducing your 1RM by 5 pounds.
- If you did 2, 3, or 4 reps, then you are right on target and need to continue with the same poundages for your current 1RM.
- If you did 5 or more reps, then you are advancing quickly and need to move forward 5 pounds (down 1 row) in the progression table when obtaining your poundages for future workouts. This is increasing your 1RM by 5 pounds.