The Sparlift blog
First-hand notes for people who lift and fight, with numbers from my own training log.
workout notes about setup33%Latest · 15 min read
286 workout notes, a third of them setup I'd typed before. What my notes track, why I built pinned notes, and how to track bag rounds like gym sets.
By Jakub · Lifting
· 14 min · Recovery
Shoulder injuries come up a lot at my kickboxing club. I split my log's shoulders into three: my front delts got 1.7× the work of my rear delts.
· 12 min · Progress
I trained by feel for years. Then I logged a cut from 86.8 to 74 kg and the bulk after it. How I measure progress now: lifts, rest times and scans.
· 9 min · Training load
My app said six training days in a row were fine. Testing it on my own log showed the design was wrong, not the code, so I changed how it counts stress.
48 h· 12 min · Recovery
How I designed Sparlift's muscle recovery model — hours per muscle from proximity to failure — and what it shows on six weeks of my own training.