Average to Savage 2.0 Logbook Template: Tracking Auto-Regulated Progression

Average to Savage 2.0 runs on auto-regulation. Each exercise has a target rep count for the last set, and you push that last set as an AMRAP (as many reps as possible). The number of reps you get determines whether your training max goes up, stays flat, or goes down. Hit more reps than the target and your max increases. Fall short and it drops.

This is different from a fixed program like 5/3/1 where your percentages are set for the entire cycle. In AtS 2.0, the weights shift every session based on your performance. That means your logbook needs to capture not just what you lifted, but the specific data point that feeds the auto-regulation: target reps versus actual reps on the AMRAP set.

The program also includes optional overflow sets after the AMRAP. If you exceed the rep target by a large margin, you can do additional sets at a reduced weight for extra volume. These are worth tracking because they add significant training stress, but they are secondary to the AMRAP data.

Your main lift gets the top section of the page. Include these columns: set number, prescribed weight, prescribed reps, actual reps, and RPE. The last row should be labeled AMRAP and highlighted or circled so it stands out. Write the target rep number in the prescribed reps column and your actual reps next to it. The gap between these two numbers is the data that matters most.

Below the main lift, give your secondary lift the same treatment with the same columns. The secondary lift also runs AMRAP-based auto-regulation, so it needs the same data capture.

The bottom third of the page covers accessories. AtS 2.0 prescribes accessories with rep ranges (like 3x8-12). For these, use simple notation: weight and reps per set. No RPE needed.

AtS 2.0 ships as a Google Sheets spreadsheet that calculates your next session's weights automatically. Many lifters wonder why they would bother with a paper logbook when the spreadsheet does the math for them.

The answer is that the spreadsheet is your programming tool. The logbook is your training tool. During the session, a paper logbook keeps you off your phone, forces you to engage with the data by writing it, and removes the temptation to check email or social media between sets. After the session, transfer your AMRAP results to the spreadsheet so it calculates next week's weights. This hybrid approach gives you the benefits of both systems.

Some lifters skip the spreadsheet entirely and calculate training max adjustments by hand. AtS 2.0 uses a simple formula: if you beat the rep target, your TM goes up by a fixed amount. If you miss it, TM goes down. You can write the new TM directly in your logbook's margin after each session. It takes 30 seconds with basic math.

The most valuable long-term data in an AtS 2.0 logbook is the training max trajectory for each lift. Create a running log on the inside back cover of your logbook. List each main and secondary lift with a column for the date and current TM. Update it after every session where the TM changes.

Over a 21-week cycle, you will see a clear trend line for each lift. A TM that climbs steadily means the program is working. A TM that bounces up and down suggests inconsistent recovery or effort on AMRAP sets. A TM that plateaus for three or more sessions means it is time to evaluate whether the lift needs different accessory support or a form adjustment.