Blog
Training that survives contact with real life — and notes from building GymLog.
How to Maintain Strength While Cutting: Use RIR Trends to Dial Progression
Keep strength during a cut by using two to three weeks of RIR trends to choose when to hold, micro-progress, or reduce training stress.
Volume Ramp vs Recovery: Use Last-Week Top-Set RIR to Cap Sets
Use your final week's top-set RIR to set a hard ceiling for next block volume, so you can ramp sets without outrunning recovery.
Rest-time progression control: the simple way to adjust next-set weight when rest timing changes
A rest timer changes your next set. Use one simple rule to adjust load without mistaking short rest for lost strength.
Exercise Substitution: Keep Progression When You Swap a Lift
Swap exercises without corrupting your log. Match the training job, recalibrate the load, and earn progression on the new variation.
When Reps Move but RIR Drifts: Use an Effort Trend Check to Spot Progress or Fatigue Masking
Reps can climb while RIR falls. Use a three-exposure effort trend check to tell real progress from fatigue masking before you add load.
Stop overshooting set 1: the rep-target cue that prevents fatigue pileups
The first set feels easy, so you overshoot. Learn the rep-target cue that keeps fatigue from snowballing across the rest of the workout.
RIR-to-load for real plates: convert reps in reserve into the weight you can rack
Stop guessing. Turn a target RIR into an actual plate load using simple rounding rules you can apply today.
Missed RIR: next-set logic for “same reps, lower reps in reserve”
If you hit the reps but your RIR drops, don’t chase ego. Use the next-set rule to adjust load and keep progress honest.
How to Break a Bench Press Plateau With Double Progression
If your bench stopped moving, use double progression: add reps first, then load. Clear targets, simple set-up, honest guardrails.
Plate math progression: stop guessing plate math with rep-range ceilings
Use rep-range ceilings and round plate increments so your plate math progression stays consistent and your weights actually move.
RIR progression: the next-set logic that turns “reps in reserve” into add weight or add reps
Use RIR progression to decide the next set: if you land your target reps with the RIR you planned, you add weight or reps next.
Deload timing rules: use your RIR trend and missed targets
Stop guessing deloads. Use your logged RIR trend and missed set targets to decide deload timing, week by week.