nSuns 5/3/1 Logbook Template: Managing 17 Sets Per Session

nSuns is a high-volume 5/3/1 variant created by Reddit user nSuns (real name unknown) that takes Wendler's core principles — training max, AMRAP sets, and progressive overload — and turns the intensity up significantly. Where standard 5/3/1 prescribes 3 working sets on the main lift, nSuns prescribes 8 or 9. Where 5/3/1 uses a monthly progression cycle, nSuns adjusts the training max weekly based on AMRAP performance.

Each session has two main components: the T1 (tier 1, primary) lift and the T2 (tier 2, secondary) lift. The T1 is the focus of the day — bench press, squat, overhead press, or deadlift — performed for 8-9 sets at varying percentages that pyramid up to a heavy AMRAP set and then back down. The T2 is a complementary lift performed for 8 sets at lighter percentages. After T1 and T2, most lifters add 3-4 accessory exercises for 3-4 sets each.

The AMRAP set is the engine of the program. On your heaviest set of the T1 lift, the prescription says '1+' — meaning you must hit at least one rep, but you push for as many reps as possible. If you hit 5 or more reps, your training max increases by 10 lbs (upper body) or 15 lbs (lower body) for the following week. If you hit 2-4 reps, the increase is smaller. If you get exactly 1, the TM stays the same. If you fail, it drops. This self-regulating mechanism is what makes nSuns so effective at driving progress — and why accurate AMRAP logging is absolutely critical.

The program comes in three main variants: 4-day, 5-day, and 6-day. The 4-day version covers all four main lifts across the week. The 5-day adds a dedicated overhead press day. The 6-day adds either an extra squat or deadlift day and a dedicated back day. The more days, the more total volume, but the structure of each individual session remains the same: T1 + T2 + accessories.

The biggest logbook challenge with nSuns is space. Seventeen working sets for the T1 and T2 alone, plus accessories, can fill a page fast if the layout is not efficient. The solution is a two-block layout that treats the T1 and T2 as separate sections with compact set notation.

For the T1 block, create a grid with 9 columns (one per set) and three rows: prescribed percentage, prescribed reps, and actual reps. Pre-fill the percentages and prescribed reps from the nSuns spreadsheet before the session. During training, you only need to fill in one row — the actual reps completed. The key set to highlight is the AMRAP set (usually set 4 or 5 depending on the week). Circle it, box it, or use a different color. This is the set that drives your training max decision.

For the T2 block, use the same grid format but with 8 columns. T2 percentages are lighter and the reps are higher, so the stakes are lower — but logging them matters for volume tracking and identifying when your secondary lift is lagging behind your primary.

Below the T1 and T2 blocks, add a compact accessories section: 3-4 rows with exercise name, weight, and a simple 'sets x reps' notation. Accessories on nSuns do not need set-by-set logging — they are assistance work, not the driver of progression. A line like 'DB Row — 75x4x12' (four sets of twelve at 75 lbs) captures everything you need. This layered approach — detailed T1, detailed T2, compact accessories — fits the entire session on a single page without sacrificing the data that matters.

The AMRAP set deserves its own tracking protocol because it is the single data point that drives the entire program forward. Log three things for every AMRAP set: the weight, the number of reps completed, and a note on rep quality. 'Did the last rep move well, or was it a grinding fight?' This distinction matters because a clean 5 reps at 90% signals real strength, while a grinding 5 reps at 90% suggests you are near your limit and the upcoming TM increase might be too aggressive.

The standard nSuns TM adjustment table works as follows. For lower body lifts: 0 reps means decrease TM by 10 lbs, 1 rep means keep TM the same, 2-3 reps means increase by 5 lbs, 4-5 reps means increase by 10 lbs, and 6+ reps means increase by 15 lbs. For upper body lifts: 0 reps means decrease by 5 lbs, 1 rep means keep it, 2-3 reps means increase by 5 lbs, and 4+ reps means increase by 10 lbs. Print or write this table on the inside cover of your logbook so you never have to look it up.

Every session page should have a TM adjustment box at the bottom. After completing the AMRAP, immediately write: 'AMRAP: [weight] x [reps]. TM adjustment: [+/- amount]. New TM: [new number].' Do this before you start the back-off sets while the AMRAP result is fresh. If you leave it until after the session, you risk misremembering the rep count — and a one-rep difference can mean a 5-10 lb swing in your training max for the following week.

Over time, your AMRAP log becomes the most valuable page in your logbook. A month of AMRAP results shows you the true trajectory of your strength: are you hitting 4-5 reps consistently (good progression), are you hovering at 2-3 (approaching a plateau), or are you dropping to 1-2 (TM is outpacing your actual strength)? This trend is invisible in any single session but obvious across four weeks of logged AMRAP data.

The three nSuns variants differ in training frequency but share the same session structure. Your logbook template stays the same — T1 block, T2 block, accessories section, TM adjustment box — but the number of pages per week changes. The 4-day variant needs 4 pages per week plus a weekly summary. The 5-day needs 5 pages. The 6-day needs 6. Plan your logbook page count accordingly.

The 4-day variant pairs lifts as follows: Day 1 (Bench T1 / OHP T2), Day 2 (Squat T1 / Sumo DL T2), Day 3 (OHP T1 / Incline Bench T2), Day 4 (Deadlift T1 / Front Squat T2). This is the most manageable version and works well for lifters who need 3 rest days per week. The 5-day variant adds a dedicated bench volume day. The 6-day variant adds either an extra squat or deadlift session and sometimes a dedicated back/row day.

When choosing your variant, consider your logbook capacity. A 6-day nSuns program across a 16-week cycle requires 96 training pages plus review pages. If your logbook has 120 pages, that is a tight fit. A 4-day variant over the same period requires 64 training pages, leaving generous room for review spreads, TM tracking tables, and notes. With ForgeLogbooks, you can set up your page count to match your chosen variant precisely, so you are not carrying unused pages or running out mid-cycle.

Here is what a complete nSuns bench press day looks like in the logbook, using a training max of 225 lbs.

T1 — Bench Press (9 sets): Set 1: 165x5 (75%), Set 2: 175x3 (80%), Set 3: 190x1+ (85%) — AMRAP result: 190x4, Set 4: 175x3, Set 5: 165x3, Set 6: 155x5, Set 7: 145x5, Set 8: 135x5, Set 9: 135x5. AMRAP note: 'All 4 reps clean, could have maybe gotten 5 but stopped at clean lockout.' TM adjustment: +5 lbs. New TM: 230 lbs.

T2 — OHP (8 sets): Set 1: 65x6, Set 2: 75x5, Set 3: 85x3, Set 4: 85x5, Set 5: 85x7, Set 6: 85x4, Set 7: 75x6, Set 8: 65x7. All completed as prescribed. Note: 'OHP felt smooth. Shoulder pre-hab is paying off.'

Accessories: DB Incline — 55x4x10. Cable Fly — 30x3x15. Tricep Pushdown — 50x4x12. Face Pull — 25x4x15. Session note: 'Bench AMRAP was solid. Four reps at 85% feels like I have room to grow. Total session time: 68 minutes.' This example shows the complete data flow: detailed T1 with AMRAP highlighted, detailed T2, compact accessories, and the TM adjustment decision made immediately after the key set. One page captures everything.