general strength training
Thick neck, built to endure, built to impose. Weak neck, weaker morals: it’s basic biomechanics
read the notes before beginning (PDF links are below notes)
Notes
Understanding the lift-card/pdf
First, print it out or save it in your notes, but I will always advocate for a hard copy
there’s something irreplaceable about pen and paper when it comes to training logs.
Why a hard copy?
There’s a unique connection between the physical act of writing and how deeply we internalize an experience.
In the context of training, writing down your progress can enhance focus, improve recall of key adjustments, and create a stronger connection to your development. Beyond just tracking numbers, think of this log as a trophy—much like the awards, medals, or accolades we keep to commemorate achievements. It serves as both a reminder of what you’ve endured and a guide for what’s ahead, allowing you to reflect on past training cycles and refine future plans.
Beyond just tracking numbers, think of this log as a trophy—much like the awards, medals, or accolades we keep to commemorate achievements. It serves as both a reminder of what you’ve endured and a guide for what’s ahead, allowing you to reflect on past training cycles and refine future plans.
next - Understanding RPE, RIR, and Intensity
The traditional percentage-based 1RM method, along with RPE (Rate of Perceived Exertion) and RIR (Reps in Reserve), are commonly used to measure intensity in resistance training. Modern training literature highlights RPE and RIR as key tools for auto-regulating workload.
RPE is a subjective scale that assesses how challenging a set feels. Originally developed for endurance training (Borg scale), its modified version for strength training ranges from 1 to 10—with 1 representing the easiest effort or lightest load, and 10 indicating a true 1-rep max (1RM), the most challenging or heaviest load possible.
RIR is a simpler, inverse version of RPE that quantifies how many repetitions remain before reaching failure.
The chart above provides a general guide for aligning RPE, RIR, and percentage-based loading strategies.
Individual experience and recovery should also be considered
Click the links below to download PDFs
4 day/week template (Google Sheets copy) - Coming Soon
5 day/week template (Google Sheets copy) - Coming Soon
Disclaimer
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Disclaimer -
Participation in any exercise program carries inherent risks, including injury, illness, or worse.
By using this program, you assume all risks, including those related to equipment, form, and personal health. This is not medical advice—consult a healthcare provider before starting.
Programs are general resources, not tailored to individuals, so suitability varies.
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