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Lifting, in plain numbers
Short guides on logging and training. No hype, just what to do on Monday.
Progressive overload in plain numbers
What progressive overload means on paper: how big a jump 2.5 kg really is, when to add reps instead of weight, and a double progression you can copy.
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Deload weeks: when to take one and what to change
What a deload is, how often lifters take one, what to cut (sets, reps, load or effort) and what to keep, with a worked example from a typical week.
Drop sets explained: what 6x60x50x40 means
How to read and write a drop set, what the research says about drop sets against normal sets, how far to drop, and where they fit in a week.
Write your sets in one line: 10x40, 6x60x50x40 and the rest
A short guide to set shorthand: reps first, then weight, drops after it, and how to write bodyweight, added weight and assisted sets so any log can read them.
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Free tools
Calculators you can use right now
1RM calculator
What you could lift once, from a set of 1 to 12 reps (Epley formula, the same one Liftorra uses).
Est. max
72kg
Plate calculator
What to load on each side of the bar.
Each side