Strength Training Blog

Practical programming, math, and methodology — written for serious lifters.

Tools & Science
The 1RM formula problem: Epley, Brzycki, Lombardi, and why every estimate lies
A side-by-side breakdown of Epley, Brzycki, and Lombardi formulas with real math. Which 1RM estimate is actually worth using — and when they're all wrong.
12 min read · May 30, 2026
Program Design
5/3/1 vs Stronglifts 5×5: which program should you actually run?
An honest breakdown of 5/3/1 and Stronglifts 5×5 — when each works, when they stall, and how to know which one is right for where you are.
10 min read · May 30, 2026
Training Principles
Progressive overload: the only training principle that actually matters
What progressive overload actually means, the 5 levers you can pull to create it, and why most lifters fail at it without tracking. Real numbers for beginners, intermediates, and advanced lifters.
11 min read · May 30, 2026
Track every PR automatically in LiftLog Join the Waitlist