Blog · 10 posts
Exercise guides for lifters who log
One lift at a time: the muscles it trains, how to log it, how to program and progress it, warm-up ramps and rep-max ladders worked out from real numbers, and what to swap in when you can't do it.
Posts
Incline dumbbell press: logging, progression and the ladder
Log one dumbbell, not the pair. Here is what 32 kg for ten at RPE 8 is worth, the rep ladder it implies, and why a 2 kg jump on a 32 kg dumbbell needs a rep range to absorb it.
Deep dive · 8 min · November 5, 2026
Leg press for hypertrophy: how to log and progress it
Log the plates you loaded, not the number on the sled. Here is what 160 kg for twelve at RPE 8 is worth, the ramp before it, and the reps that earn the next 2.5 kg on a 10 to 15 range.
Deep dive · 9 min · November 4, 2026
Hip thrust progression: loading, logging and rep ranges
The hip thrust takes load faster than almost anything else in the session, which makes it easy to add plates and stop counting reps. Here is what 140 kg for ten is worth, the ramp before it and the reps that earn the next 2.5 kg.
Deep dive · 9 min · November 3, 2026
Pull-up progression: log the total, not just the belt
An 82 kg lifter with 20 kg on a dip belt is pulling 102 kg. Log that total and the estimated 1RM, the back-off and the next weight all work exactly as they do on a barbell.
Deep dive · 8 min · November 2, 2026
Barbell row: how to log it honestly and progress the load
Eight clean reps at 80 kg and RPE 8 are worth an estimated 108.3 kg. Ten ground out at RPE 10 are worth exactly the same. Here is how to log the barbell row so the next weight means something.
Deep dive · 8 min · November 1, 2026
Overhead press progression when 2.5 kg jumps are too big
One more rep at 60 kg is worth almost as much as the next 2.5 kg plate pair. Here is how to progress the overhead press with reps, effort or a smaller step, and what each set is worth.
Deep dive · 9 min · October 31, 2026
Romanian deadlift: how to log it, load it and progress it
Three sets of 8 to 12 at RPE 8, 2.5 kg at a time, and a history the deadlift never touches. Here is what 90 kg for ten is worth, the ramp before it, and the exact reps that move the bar.
Deep dive · 9 min · October 30, 2026
Deadlift progression for lifters who log every pull
One heavy triple a week, rated honestly, is enough to steer a deadlift. Here is what 180 kg for three at RPE 9 is worth, how the warm-ups and back-offs fit around it, and when the next 5 kg goes on.
Deep dive · 8 min · October 25, 2026
Bench press progression: how to log it, ramp it and add weight
An 80 kg bench for five at RPE 8 is worth about 98.6 kg for one, and the next 2.5 kg costs a full point of RPE. Here is how to log the lift, ramp to it, and add weight without the stall that catches the bench first.
Deep dive · 9 min · October 24, 2026
Back squat progression: warm-up ramp, top set and rep-max ladder
A 120 kg back squat for five at RPE 8 is worth about 148 kg for one. Here is the ramp that gets you there, the ladder that number implies, and the progression scheme that suits a 5 to 8 rep squat.
Deep dive · 8 min · October 23, 2026