Powerlifting · Squat, bench, deadlift
A training log for squat, bench press and deadlift
Log your working sets for squat, bench press and deadlift with weight, repetitions and effort. Your LiftPal history shows what you lifted last time and how your personal records have changed. Premium adds multi-week planning and deeper analysis.
On this page
What you can record with LiftPal
- Squat, bench press, and deadlift in custom routines
- Sets, repetitions, load, and RPE for every working set
- Premium volume and estimated-1RM context across weeks
- Editable 4, 5, 6, or 8 week powerlifting blocks
Each competition lift keeps its own history
Squat, bench press, and deadlift rarely progress at the same pace. LiftPal stores each lift and named variation with load, repetitions, and RPE, keeping a bench-volume day readable beside a heavy deadlift day.
Custom routines mirror your real week, while spontaneous workouts cover equipment or schedule changes.
Log your top set and back-off sets together
After your heaviest working set, you might continue with lighter sets. Log each one with its own weight, repetitions and RPE. Add a note for a pause on the chest or something you noticed about the lift.
The rest timer and previous values are easy to reach during training. See what you lifted last time before starting the next set.
Follow your strength over several weeks
Personal records show what you have already achieved. Premium adds estimated 1RM trends and training-volume analysis, helping you follow changes between maximum attempts.
Estimated 1RM is calculated from weight and repetitions. It helps compare training sets; a maximum weight you actually lifted remains a separate result.
A powerlifting block for your training week
Premium can build a four- to eight-week plan using your goal, experience, training days, equipment, preferred lifts and history. Adjust the exercises, days and targets before you start.
The block keeps your main lifts and assistance work together. Earlier sets and RPE ratings help prepare the next session; competition attempts still need their own plan.
Quick answers
Powerlifting tracker FAQ
Can I follow squat, bench press, and deadlift separately?
Yes. Each lift and named variation keeps its own history of sets, repetitions, load, and RPE.
Can I log top sets and back-off sets?
Yes. Log heavy and lighter working sets individually and distinguish them through load, repetitions, RPE, and notes.
Is estimated 1RM the same as a tested 1RM?
No. It is an estimate from logged data and remains distinct from a lift you actually perform under specific conditions.
Does LiftPal select meet attempts?
LiftPal structures training and trends; it is not an automatic meet-day attempt-selection service.
Sources
Training sources and product details
Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations
Plotkin et al. · PeerJ
Open original sourceProximity to Failure and Total Repetitions Performed in a Set Influences Accuracy of Intraset Repetitions in Reserve-Based Rating of Perceived Exertion
Zourdos et al. · Journal of Strength and Conditioning Research
Open original sourceLiftPal Features: Training, Flow, and Wombat
LiftPal · LiftPal product documentation
Open original source