Use case
Strength Training Log: Built for Progressive Overload
A strength training log needs to answer one question every session: is the weight going up? IRONSLOG’s ghost numbers, estimated 1RM chart and automatic PR detection are built around exactly that, with a per-side plate calculator so loading the bar is one less thing to calculate mid-session.
What does IRONSLOG add specifically for strength training?
Every set field shows last session’s ghost numbers so you know the weight to beat before you even load the bar, a plate calculator works out per-side plates for any target weight, and every logged set is checked against your history to auto-flag a PR. Optional RPE logging is there if you use it to autoregulate.
How do I know if I’m actually applying progressive overload?
The progress tracker charts either your top set or an estimated 1RM per exercise over your full logged history, and flags a stalled lift — the same weight for several sessions and weeks — with a note suggesting a deload. See the progressive overload guide for how to apply that signal to your programming.
Can I build a strength-focused weekly split in IRONSLOG?
Yes — either by hand in the plan editor, from a 12-week starter template, or drafted by the AI workout planner (beta) from your goal, experience, equipment and training days, pulling compound lifts from the 873-exercise library.
| Need | IRONSLOG feature |
|---|---|
| Know the weight to beat | Ghost numbers on every set field |
| Load the bar correctly | Per-side plate calculator |
| See real progress | Estimated 1RM and top-set charts |
| Catch a new best automatically | Auto-flagged PRs |
| Know when to back off | Stall detection with a deload note |
Key takeaways
- Ghost numbers put last session’s weight and reps in every field, by design for strength work.
- A plate calculator and optional RPE column support barbell-focused training.
- PRs are auto-flagged; a stalled lift surfaces a deload suggestion from your own history.
- Strength splits can be built by hand, from a template, or drafted by the AI planner (beta).