How to Log a 5x5 Program in Plain English

The short answer: write one line per lift, like Squat 5x5 @ 100kg. If every set hit 5 reps, that's it. If a set came up short, list the reps instead, like Squat 100kg: 5, 5, 5, 4, 3. Next session, read that line. All fives means a small jump, often 2.5 kg. Missed reps means repeat the weight.

Why 5x5 is easy to log

A 5x5 program is about as simple as training gets. A few big lifts. Five sets of five. Add weight when you earn it.

That makes it perfect for a plain-text log. Most sessions are three lines. The hard part isn't writing it down. It's being honest when a set comes up short.

The basic line

Squat 5x5 @ 100kg

Read it as five sets of five reps at 100 kg. Exercise first, then sets x reps, then the weight. Same order every time.

A typical 5x5 day looks like this:

Mon 5 Oct, Workout A
Squat 5x5 @ 100kg
Bench press 5x5 @ 65kg
Barbell row 5x5 @ 60kg

Three lines. It fits on one phone screen and still makes sense next month.

How to write a failed set

This is where most 5x5 logs go wrong. People write 5x5 @ 100kg because that was the plan, even though set four was 4 reps and set five was 3.

Don't do that. Write what happened:

Squat 100kg: 5, 5, 5, 4, 3

Now you can see exactly where it fell apart. That line tells you what to do next time. The planned line hides it.

A few other ways to write it, if you prefer:

Squat 3x5 @ 100kg, then 1x4, then 1x3
Squat 5x5 @ 100kg, last two sets 4 and 3

Pick one style and keep it. Consistency matters more than the exact format. Our shorthand guide has more patterns.

When to add weight

Most 5x5 programs follow a simple rule. If you got all 25 reps, add a small amount next session. If you didn't, repeat the weight and try again.

Your log makes this a two-second decision:

Session 1  Squat 5x5 @ 100kg         all fives
Session 2  Squat 5x5 @ 102.5kg       all fives
Session 3  Squat 105kg: 5, 5, 5, 4, 4
Session 4  Squat 5x5 @ 105kg         all fives

Session 3 came up short, so session 4 repeats 105 kg. It hit all fives, so the next one goes up.

How much to add depends on your program and your plates. 2.5 kg is a common jump on the barbell. Follow the program you picked.

What to do after a few misses

If you miss the same weight a few sessions in a row, many 5x5 programs have a reset rule: drop the weight a bit and build back up. Check what your program says. Then log the reset clearly so it doesn't look like you got weaker:

Squat 5x5 @ 95kg, reset after 3 misses at 105

A short note now saves confusion later. Our guide on logging a deload week shows the same idea for planned easy weeks.

Optional extras

You don't need these, but they can help:

• Effort. Add @8 or "hard" after the last set. See how to log RPE.
• Rest. If you rested longer than usual before a set, note it. "Rested 5 min before set 5" explains a lot.
• Bar speed. "Slow" or "fast" on the last set is a good early warning.

Keep it short. You're writing between sets, not writing an essay. More on that in logging between rest periods.

Weekly volume on 5x5

5x5 makes volume maths easy. Squat 5x5 @ 100kg is 5 × 5 × 100, or 2,500 kg. Add your lifts across the week to get your weekly total. The weekly volume calculator loads a sample with exactly that squat line in it. More in how to calculate weekly training volume.

Logging 5x5 in Twaka

Twaka is a training log you write in plain English. Type Squat 5x5 @ 100kg and it reads the sets, reps and kg. When you start a lift, last time's sets show underneath, so the add-or-repeat decision is right in front of you. One page a day keeps Workout A and Workout B easy to find, with a calendar at the top. Anything Twaka doesn't recognise is left alone as your own words.

Frequently asked questions

How do I track a 5x5 program?

Write one line per lift, like Squat 5x5 @ 100kg. Before each session, read last time's line. All fives means add a small jump. Missed reps means repeat the weight.

What do I write when I fail a set on 5x5?

List the reps you actually got, like Squat 100kg: 5, 5, 5, 4, 3. Don't write the plan. The real numbers tell you what to do next time.

How much weight should I add on 5x5?

Follow your program. 2.5 kg on the barbell is a common jump. Only add weight after a session where every set hit 5 reps.

Do I need a special app for 5x5?

No. A notebook works. An app helps because it shows last time for you and does the volume maths.

Should I log warm-up sets on 5x5?

You can, but keep them separate from your working sets, or leave them out. Most people only track working sets so the numbers stay comparable.

Keep your 5x5 honest

Write the reps you got, read last time, add weight when you earn it. Twaka is a plain-English training log for iPhone, now on the App Store. You need Twaka Pro to use it: US $49.99 a year or $7.99 a month, and local prices vary. New subscribers may get a 7-day free trial. Download Twaka on the App Store.

General training information, not medical advice.

Sources

• Twaka App Store listing (plain-English day log reads sets, weights and reps, last time under a lift name, one page a day, calendar jump, Pro prices and trial): https://apps.apple.com/app/twaka/id6805823954
• Twaka homepage (anything it doesn't recognise is left alone): https://twaka.app
• Twaka weekly volume calculator (sample includes squat 5 × 5 × 100 kg = 2,500 kg): https://twaka.app/tools/weekly-volume