Lift calculator
What should I lift today?
Type in one set you really did. You get back the working sets the app would prescribe for today, and why each one is what it is. That part, nothing else in this category shows you.
4 working sets: 190, 190, 190, 180 lb for 8.
Today's working sets
est. max 247 lb
- Set 1
190 lb × 8
Your 200 x 7 is 1 rep short of 8, so the engine re-anchors: 190 is where 8 reps fits what you showed.
- Set 2
190 lb × 8
Fatigue hasn't cost enough yet to move the bar.
- Set 3
190 lb × 8
Fatigue hasn't cost enough yet to move the bar.
- Set 4
180 lb × 8−10
Set 4 is 4.5 reps of fatigue deep, so the bar comes down and the reps stay.
Per-movement Epley, 2 reps in reserve outside a program, 1.5 reps of fatigue per set, never more than a 10% drop on any set, every load rounded to 5 lb. The app also anchors on your last three sessions, snaps to your plates and eases off when readiness is down.
Why the bar comes down
A straight-set slot asks for the same reps every set, but you are not the same lifter on set four that you were on set one. Every set costs a little capacity, about a rep and a half on a big compound movement. Most apps ignore that and hand you four identical sets, which is why the last one so often falls short. The engine keeps the reps the program asked for and moves the weight instead.
Why it never guesses upward
A set you have actually done is evidence. A set you have not is a projection. The engine will keep a load you have demonstrated, and it will lower a load the numbers say is out of reach, but it will not prescribe a weight for reps you have never shown it. That is how you end up under a bar you cannot press.
This demo does not ask how hard the set was, so it assumes about two reps in reserve and says so. In the app, progression comes from the sets you make: hit the top of the rep range on every set at the same weight, two sessions in a row, and the next session adds weight. Log a first set at your limit and the load holds or eases instead.
Last thing
The real thing knows more
In the app this runs off your last three sessions, snaps to the plates you actually own, and eases off on the days your sleep and soreness say it should.
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