Free tools for lifters who keep a log
Track every rep. See the lift journey.
Plan the week, write down what you actually lifted, and let the numbers tell you what to change. Lift Journey gives you a printable training log and the calculators that go with it. They run in your browser, work offline, and need no account.
| Lift | Target | Done | RPE |
|---|---|---|---|
| Squat | 100 × 5 × 3 | 5, 5, 5 | 8 |
| RDL | 80 × 8 × 3 | 8, 8, 7 | 8.5 |
| Leg curl | 3 × 10–12 | 12, 11, 10 | 9 |
Squat moved well. +2.5 next week.
The tools
Four tools, one logbook
Lifting Log Generator
Pick a program, enter your numbers, print a pre-filled log: one page per week, sets, reps, weight, RPE and notes.
Tool 021RM Calculator
Estimate your one-rep max with Epley, Brzycki and Lombardi side by side, plus a %1RM table for your next session.
Tool 03Plate Calculator
Which plates go on each side: kg or lb, any bar, your own plate inventory, with or without collars.
Tool 04RPE / RIR Chart
Reps in reserve, RPE and %1RM in one chart, with a calculator for e1RM from any logged set.
How it works
Plan. Log. Review.
- Plan the block. Pick a program and enter your current numbers. The log generator prints a target for every set.
- Log the actuals. Write the reps you got, the weight you used and how hard it felt (RPE or reps in reserve).
- Review weekly. Compare like-for-like sets and your estimated 1RM. Add weight, hold, or deload, and write the decision down.
Starter guides
Learn to read your own log
- How to Use a Lifting Log (Paper or App)Use a lifting log by writing planned targets before each session, recording actual sets, reps, load and RPE, and reviewing the week every 7 days.
- How to Track Progressive Overload (Without Guessing)Track progressive overload by logging load, reps, sets and effort (RPE/RIR) every session, then comparing like-for-like sets week to week.
- 1RM Formulas Explained: Epley, Brzycki and LombardiEpley, Brzycki and Lombardi estimate your 1RM from a set of reps. They agree closely below about 6 reps and drift apart above 10. Here is why.
- RPE vs RIR: How to Rate and Use Lifting EffortRPE and RIR measure the same thing in lifting: RPE 10 means 0 reps left, RPE 8 means 2. How the scale works, how accurate it is, and how to pick loads.
- How to Structure a 12-Week Strength BlockA 12-week strength block is usually three 4-week phases: volume, intensity, then peak and test. How to pick lifts, set starting weights, and adjust.
- When to Deload: Planned vs Reactive Deload WeeksDeload every 4-6 weeks by plan, or sooner when your log shows stalled e1RM, rising RPE at the same loads, or missed reps. How to run and log one.
- How to Estimate Your 1RM Without Maxing OutEstimate your one-rep max from a hard set of 3 to 6 reps with the Epley or Brzycki formula, or from a logged set with RPE, instead of testing a true max.
- How Much Weight to Add Each Week: Linear ProgressionAdd 2.5 kg (5 lb) a session on squats and deadlifts and 1 to 2.5 kg on presses once you hit your reps. When to slow down, and what a stall means.
- Warm-Up Sets for Lifting: How to Work Up to a Top SetWarm up with the empty bar, then about 40, 60 and 80 percent of the target for 5, 3 and 2 reps, with a single near 90 percent before very heavy sets.
- Plate Loading Math: How to Load a BarbellSubtract the bar, halve the rest, build each side from the heaviest plate down: 100 kg on a 20 kg bar is 25 + 15 a side. Plate weights, colours, kg to lb.