Strength standards and honest self-assessment

I consistently use Strong.app to track my workouts and progress. One of the annoying things about this app is the default that lets you “complete” unfinished sets which autofills everything as though you actually completed the lifts. As a result, it’s easy to accidentally just “finish” and it auto-fills all the lift data thus skewing the actual real results. In any case, I have an app I use to parse this data and it into my LiftLog project this week. Beyond the engineering challenge, the interesting part was comparing my numbers against published strength standards and looking at a heat-map of

The numbers

At ~80-82kg bodyweight, my current personal records over the last few years:

• Squat: 206.4 kg (455 lbs)
• Bench: 136.1 kg (300 lbs)
• Deadlift: 256.3 kg (565 lbs)
• Total: 588.8 lg (1298 lbs)

My deadlift is easily my best lift, it’s usually been anywhere from 2.8-3.5x my bodyweight most days. Squat is not bad either. Bench is advanced but not quite where I want to be, my arms are slightly longer and as a result my bench press is not the best.

What the data actually tells you

Standards tables are useful as rough benchmarks, but they’re snapshots. The more valuable data is the trend line. Am I still progressing? Where are the stalls? Which accessories correlate with main lift improvement?

This is why I built LiftLog - not to chase a number on a chart, but to see patterns in my own training over time. The CSV import from Strong was the first step. The next is building the analysis layer on top.