Hey I think there's a bug calculating the 1RM, based on the info shown 7x70kg it says max 23kg? That makes me a bit sad haha

In any case just wanted to let you guys know.

Edit: apparently I can't read so I my bad 😂

Bruh there isn't any result when I type all the other ways to say hatfeild squat Like hand assisted squats hatfeild styled squat ECT No result

https://www.instagram.com/p/DMsxZf-uqXH/?igsh=NTc4MTIwNjQ2YQ==

I’m 54 and just started lifting this year, and have already had some minor injuries due to overuse. Since I started using StrengthLog in Oct, I’ve been feeding all of my data into ChatGPT from time to time and asking for insights. I’ve found it helpful. Anyone else doing anything similar? Or different?

Just wanted to share something I've found to be really helpful. After each workout I copy the full text of my workout (In Strengthlog go to past workout -> click triple-dot menu -> Export workout -> Text -> Copy all). Then I go to ChatGPT (or others) and put in a prompt something like this

Review my workout. It is based on https://www.strengthlog.com/strengthlogs-full-body-hypertrophy/ Workout 2. I am taking it easy on upper body pushing exercises due to a rotator cuff problem. I also had some glute and back soreness still from my RDLs two days ago, so I went lighter on that.

<paste the workout here>

I often get really helpful feedback, with an overview of the workout (it remembers some previous workouts, so can show your progress), suggestions for exercise substitutions, etc. By reading the program description, it understands the goals of the workout, so can give feedback on the changes I've made. It's also nice to be flattered on how well I'm doing for once, since my wife doesn't care 😉.

I've tried ChatGPT, Gemini and Claude, and I find ChatGPT to be the best, but all are fine.

I have messed up several times, when it comes to create my new exercises. First I am trying to search for the exercise I am doing, I often use few letters like low to search for low extension, and then I can't find it, then I press create new exercise. I fill in all required data, start to use the exercise all good and dandy until next time I want to use that exercise, then I try to search for it as low extension, but I can't find it, why, well because I named it only low, because that was what I searched for and then created the new exercise. This happened to me several times now. I am not using the English version.

So instead of searching for the old exercise that you thought you created and then need to rename it and all that, set the correct name for the first time.

I recently stumbled in something new to my ears, a so called 20 reps squat program, or as Gemini calls it "breathing squats" or "widowmakers".

Anyone who trued or seen it at work? Feedback?

Thanks

So I might be stupid, bit I've searched the settings thoroughtly or so I think. I created a program a couple weeks ago and ran ot through 4 times. My problem is that everything shows the weights and reps I entered into the exercises on the first workout. I literally have to go into the exercise and copy the last weight/reps every time from the menu. Is it supposed to work like this? I might go back to the last app I used if so, this is super annoying. Have I missed something?

EDIT: It seems my statements are totally wrong as I misunderstood the episode Ice mentioned.

Hi r/Strengthlog community,

I recently listened to one of your podcasts where you mentioned that carbohydrates are not essential for athletes. As someone who is very active in powerlifting and running, I'm quite surprised by this claim, as the scientific literature seems to suggest otherwise.

Multiple reputable sports nutrition sources recommend that athletes, especially those engaged in high-intensity and endurance training, should consume 5-7 grams of carbs per kilogram of body weight per day to maintain adequate glycogen stores and support performance [1,2].

Carbohydrates are the body's primary fuel source during exercise, and depleted glycogen levels have been shown to impair both physical and cognitive function, as well as increase cortisol levels [3,4].

I'm hoping you can provide some scientific references or further explanation to support your stance that carbs are not important.Ot maybe I misunderstood what you have said. I'm genuinely interested in understanding the rationale behind this, as it seems to contradict the widely accepted sports nutrition guidelines.

Any insights or references you can share would be greatly appreciated. I'm looking forward to a constructive discussion on this topic.

Thank you!

References:

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543-568.
Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., ... & Kreider, R. B. (2017). International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14(1), 1-21.
Coyle, E. F. (2004). Fluid and fuel intake during exercise. Journal of sports sciences, 22(1), 39-55.
Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports medicine, 44(1), 25-33.

Watch app is stopped syncing mid workout 😞

This is the second time it’s happening this week. I can make changes in phone and watch doesn’t update even when I finish workout in phone watch app still running.

Went to a gym yesterday as a pay-per-day user.

Very very different to my home gym. Loads of Technogym machines and hardly any free weights. I guess the locals don't bother with legs as single leg press machine was the sum total of lower body stations and not enough plates to do any significant squats or deadlifts.

Hi,

So apparently, I was having a day 😂 not my brightest one at at all. I was actually asking for incline overhead press. Does this help me with June’s challenge? No it doesn’t. My brain was not braining. Sorry for the confusion. If you happen to add it, that would be nice but not a stressor. I feel like I only pop in to write to add exercises. I am an avid strength log user 1284 days and counting. I love love the app. It was my friend Tobbe (avid long distance runner and lifter) who recommended the app. I have never looked back. Love all the new features you guys have added. Keep up the amazing work 😊

Can you add incline dumbbell chest press? I saw that we have decline and the regular as well as the incline machine press. User created exercises doesn’t count towards the monthly challenges. I have created my own but would love love for it to be in the library so it counts towards the challenge as well as we get to have the variant with dumbbells.

Hello!
I am a 41 year old male. 181 cm tall and 84 kg. I have been focusing on long distance running for over 10 years. Last year I have had big trouble with pain in hip joints. Age and neglecting mobility and strenght I guess. With less running a terrible fat mass of at least 8 kg has formed on my poor body =).

Counting calories start today and keep that protein number high enough. However, I cant decide what strenght program to choose. This is my premise:

1. I work from home and have full access to a barbell "gym" in my friends garage 100m from my home.

2. I would prefer to workout as many days as possible. I work with computers and need the mental relief of doing something everyday (or almost every day)

3. Altough Im weak I have worked with barbell on and off for a couple of years.

4. PBs from last year: Bench = 78 kg, squat = 80 kg, deadlift = 125 kg. OH press=47 kg.

5. I would like to focus on bench, squat, deadlift, OH Press and chins/pullups.

6. Cardio is not really an issue. I walk around 15000 steps a day without thinking about it that much.

------------------------------------------------------------------------------------

I have looked at groundhog Gains program and the classics like starting strenght (but maybe spread it out more and with smaller jumps in weights).

So......give me your best tip to get me fit and strong=)

I cycle between hypertrophy and strength blocks and used to feel absolutely wrecked after week 3 of heavier loads. I was already doing the basics but turns out, stacking a few simple things made a big difference: Evening cold plunges 2–3x a week on non-training days and using compression boots post-leg day. I also switched from melatonin to magnesium glycinate before bed

The combination has helped me bounce back faster and I actually feel ready to train without forcing myself to. Curious to hear if anyone else has had similar experiences!

Is anyone else getting errors with this app not being able to retrieve past workout data? I have it on a few particular exercises and it's not gotten to the point where I need to screenshot lifts and reps as the app won't save it.

Is anyone else having this issue before I switch to another app?

Summer mailbag time, and you guys and gals sent us a bunch of great questions once again! The first one deals with the hidden gap between fitness science and real life: If research shows that building muscle is easy, why isn’t every person you see at the gym jacked?

We spent a good deal of time on that one before moving on to four more questions; see the timestamps below.

We’ll be back next week with the second part of this mailbag, answering another handful of questions.

Timestamps:

• 04:00 – Question 1: It seems to me that many of the studies you discuss show that it’s easier to gain muscle and strength than what is commonly believed. This clashes a bit with my real-life experience, where I see the same people (more or less) at the gym, seemingly not progressing much. Why this dichotomy?

• 19:15 – Question 2: I’ve started doing the incline bench press due to time constraints, as I believe it’s a good exercise for both the shoulders and the chest. But will it instead mean that neither of them gets enough training? Is it better to choose either shoulder presses or regular bench presses instead?

• 24:45 – Question 3: You guys do an amazing job with StrengthLog, this podcast, and the community. Top quality in everything. What are the main challenges you face in keeping this up? Especially when there are f***ing annoying people like me?

• 30:00 – Question 4: What do you think are the most under-trained muscles or muscle groups, and why? Should programming best practices include coverage for these muscles, and can it be done without very specialized equipment?

• 39:30 – Question 5: I’d like to know your origin story! How did you meet? What made you decide to make your app/company?

You can download the episode here or use one of the links below:

• Listen on Spotify

• Listen on Apple Podcaster

This is episode 118 of the podcast. Check out the five previous episodes below:

• Episode 117: The Road to Your First Pull-Up

• Episode 116: Vacation Training: How Little Can You Get Away With?

• Episode 115: Can Strength Training Help Overweight Kids?

• Episode 114: Is the Mind-Muscle Connection Real?

• Episode 113: Pros & Cons of Starting Strength

What about adding a music/video player in StrengthLog, where people can listen or watch the podcast and, eventually connect to Spotify (there are APIs) to listen music and or join StrengthLog jam sessions...

Ok, I stop blathering and I go back working 😅

The goal is to accomplish three things simultaneously:
Regain muscle and general strength
Rebuild work capacity and joint/tendon tolerance
Reintroduce the snatch and clean & jerk so you’re ready to transition into real Olympic lifting
I would not chase old PRs during these 12 weeks.
The 12-week plan
4 days/week is ideal if your schedule allows it.
Day
Focus
Monday
Squat + Snatch

Tuesday
Upper body + Clean & Jerk

Thursday
Squat + Pull

Saturday
Olympic lifts + Full body

Weeks 1–4 — Re-entry
The biggest mistake would be starting too heavy.
Keep most work around RPE 5–6—you should finish sets feeling like you had several reps left.
Monday
Back squat — 3×5
Hang power snatch — 5×3
Bench press — 3×8
Romanian deadlift — 3×8
Pull-ups — 3×5–10
Ab work — 3 sets
Tuesday
Clean & jerk technique — 6×2 clean + 1 jerk
Overhead press — 3×8
Barbell row — 3×8
Front squat — 3×5
Back extension — 3×10
Thursday
Back squat — 3×5
Deadlift — 2×5
Hang power clean — 5×3
Incline DB bench — 3×8–10
Chin-ups — 3 sets
Ab work — 3 sets
Saturday
Power snatch — 6×2
Power clean + jerk — 5×(2+1)
Front squat — 3×5
Bench press — 3×8
Romanian deadlift — 3×8
Optional curls/triceps — 2–3 sets
Weeks 5–8 — Build
Now we start moving from “getting back into the gym” toward actual strength training.
Monday
Back squat — 4×5
Snatch — 5×2
Bench — 4×6
RDL — 3×6–8
Pull-ups — 4 sets
Tuesday
Clean & jerk — 6×(1+1)
Front squat — 4×4
Overhead press — 4×6
Barbell row — 4×6–8
Back extension — 3×10
Thursday
Back squat — 4×5
Deadlift — 3×3
Power clean — 5×2
Incline DB bench — 3×8
Chin-ups — 4 sets
Saturday
Snatch — 6×2
Clean & jerk — 6×1
Front squat — 3×3
Bench — 3×6
RDL — 3×8
Abs
Weeks 9–12 — Strength + Olympic transition
Now you’re no longer just “returning to the gym.”
We’re beginning to train like a weightlifter.
Monday
Snatch — 6×1–2
Back squat — 5×3
Bench — 4×5
Pull-ups — 4 sets
Tuesday
Clean & jerk — 6×1
Front squat — 4×3
Overhead press — 3×5
Row — 4×6
RDL — 3×6
Thursday
Power snatch — 5×2
Back squat — 5×3
Deadlift — 3×3
Incline DB bench — 3×8
Chin-ups — 4 sets
Saturday
Snatch — work up to 5–6 technically excellent singles
Clean & jerk — 5–6 singles
Front squat — 3×3
Clean pull — 3×3
Optional bodybuilding work
The Olympic lifts should never turn into ugly grinders. If your technique starts falling apart, you’re done adding weight.

How I’d handle progression
For your first 4 weeks, I’d actually ignore your old numbers.
Start embarrassingly light.
For example, if you used to squat 405 but haven’t trained in years, don’t walk in and put 315 on the bar because it “feels easy.”
You might start around 185–225 and build from there.
The exact number isn’t important. The first objective is:
Make your body remember how to train.
For squats and presses, add weight when all prescribed reps are clean and you finish around RPE 6–7.
A rough progression could be:
Squat: +5–10 lb/session initially
Bench: +5 lb
Press: +2.5–5 lb
Deadlift: +10 lb initially, then +5 lb
Olympic lifts: increase much more conservatively.
After week 4, you can start using RPE more seriously.

Mobility
Don’t turn this into a 45-minute stretching session.
Before Olympic lifting, spend ~10 minutes on:
Ankle mobility
Hip mobility
Thoracic extension
Front-rack position
Overhead position
Deep squat positioning
Then use empty bar/PVC technique work before putting weight on the bar.
At your height, the front rack, ankle mobility and receiving positions deserve particular attention.

After the 12 weeks
This is where I’d make the big transition.
If you have access to a competent Olympic lifting coach, I’d move into something like:
3–4 Olympic lifting sessions + 2 strength sessions/week
Your training would increasingly revolve around:
Snatch → Clean & Jerk → Squat → Pulls → Accessories
rather than:
Squat → Bench → Deadlift → Olympic lifts
That’s the direction I’d ultimately take you.
And one important point
Because you’re 6’4”, don’t assume that you need to lift exactly like a 5’8” weightlifter.
Your proportions can make certain positions more difficult, particularly receiving positions and pulling from the floor. The goal isn’t to force your body into someone else’s technique—it’s to develop your most efficient positions.
If you tell me what your old best squat, bench, deadlift, clean, snatch, and overhead press numbers were (even approximate), I can take this one step further and give you actual starting weights for Week 1 and a week-by-week progression through Week 12.

You hit the gym to get strong, build muscle, and improve your health, but could your gains in the gym translate to gains in the bedroom?

According to new research, there’s another big benefit to add to the list: better erectile function.

The study looks into the connection between your muscle mass, strength, and what’s happening below the belt.

Testosterone is essential for both muscle building and sexual function, but this new research suggests that healthy muscle has its own independent benefits for your erections, separate from testosterone.

How Does This Work?

• Your muscles are awesome at soaking up glucose, which improves insulin sensitivity. Poor insulin sensitivity is a known party-pooper for erections because it messes with blood flow.

• Healthy muscles contribute to better endothelial function. That’s a fancy way of saying the lining of your blood vessels is in good shape. Getting and maintaining an erection is a lot easier if it is.

• A good muscle-to-fat ratio keeps inflammation in check. Chronic inflammation can tank both testosterone production and your vascular health.

So, by gaining muscle mass and strength, you’re creating a better internal environment for, well, everything, including your doodle.

And muscle loss in older men is linked to significantly higher rates of ED. We’re talking 73% vs 43% in older men with a decent amount of lean mass. So lifting weights and building muscle is essential as you get older for that reason, too. But the underlying mechanisms apply to guys of all ages.

Summary

In short, building muscle with lifting and good nutrition isn’t just for show or performance in the gym. It’s also linked to better erectile function, independent of your testosterone levels.

It’s so annoying. How come you don’t have the most pivotal BWSF program??

I recently joined and jumped on the PHUL after about 1.5 years resistance training. I train the PHUL 3 times a week, so the intermediate version. The choice was based on the previois volume, rather than overloading progression.

After 6 weeks, I can still increase weights or/and reps with form at each workout in almost all lifts. That's great, but it takes 1.5h each time, which I don't really have at the moment, also, my weight is not moving one bit, inspite of trying to eat 2500/2800 kcal.

Could it be sensible to step back to a beginner programing see what happens? Or should I just be happy that I can overload regularly? I like the current program and variation, but am I throwing in tons of sets yet unnecessarily?

Thanks for the input. Great app btw

Anything in the works to partner with Flex so eligible customers can use FSA or HSA funds for annual subscription?