Guides
Read your log like a coach
Each guide answers one question lifters actually ask, cites its sources, and links to the tool that does the math for you.
- 01 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.
- 02 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.
- 03 1RM Formulas Explained: Epley, Brzycki and Lombardi Epley, 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.
- 04 RPE vs RIR: How to Rate and Use Lifting Effort RPE 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.
- 05 How to Structure a 12-Week Strength Block A 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.
- 06 When to Deload: Planned vs Reactive Deload Weeks Deload 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.