Tracking the amount of weight you lift is an important way to monitor your progress over time. One way you can do this is to have a big whiteboard in your home-gym. If you don’t have the luxury of a home-gym, you could have a notebook instead.
On your whiteboard, you want to be writing in erasable marker pens. In your notebook, you want to be writing in pencil.
At the top of the board, have 3 columns titled the most common rep ranges you train. My columns say: 1RM, 3RM, 5RM.
Down the left hand side, have a long list of as many of the exercises you do as you can. My rows say: Back Squat, Front Squat, Clean, Snatch, Jerk, Clean & Jerk, Snatch High Pull, Clean High Pull, Snatch Balance, Power Jerk, Press, Hang Clean, Hang Snatch……….. and so on. I fill the board with as many exercises as can fit (I actually have three whiteboards in my home-gym!).
Fill out the whiteboard with all your current 1RMs, 3RM and 5RMs (or whatever you chose) that you know.
Now, each time you get a PR, rub out the current number and replace it with your new one. You can put the date it was achieved alongside the weight lifted too.
The PR Whiteboard can be a very motivating tool as there’s usually always one RM for one exercise that you can most likely beat on any given day.
It’s also a very quick, easy way to analyse how your lifting is coming on at the glimpse of an eye. You can quickly see where your current weaknesses and strengths are, for example. You can also see if there’s something you haven’t practised for a while and give that a go too!
Whenever I get a PR on the whiteboard, I call it a “PR BR” (Personal Record Board Record)!
Have a go and let us know if this tracking tool helps you!