cleanlift

Close the rings. Look better in 2036 than you did in 2016.

Log the sets. Let Apple Health and Fitness in. Add the DEXA scan you paid a small fortune to be mildly upset by. Everything you have ever achieved in one place, instead of across four apps and a PDF you cannot find.

Built by someone who has waited their turn at the squat rack, which is not a qualification you can hire for.

Join waitlist

Make it count.

What you can do

Everything you do goes in one place.

Lifting, watch, scans. One record, and a short list of people you let near it.

Record the set.

Sets, reps, rest, heart rate. Your memory is a flatterer. This isn't.

Upload your Apple data.

You did the work. Your watch witnessed it.

Bragging rights.

The only race where the field is you, and you still get to win.

Upload your DEXA scan.

You upload it. We pull the numbers out.

Show your people.

Four audiences, four reasons, one record. Revocable, all of them.

Encrypted at rest and in flight.

Visible only to you. We could not read it if we wanted to.

The maths

Newton is in charge.

You are a collection of levers, and nobody else has your set. The bar weighs exactly the same for both of you. What differs is the moment it demands of your joints to move it, which can be half again as much for one of you as the other. He is not being modest. You are not being weak. You are being a different shape, and shape is not a matter of opinion.

Feels like
You give us your measurements

Then pick the bar you are actually using

The weight says one thing. Your body says another.

Your weather app tells you it is eight degrees and feels like two, and not one person has ever written in to call this unscientific. We are extending the same courtesy to the thing you are about to lie down underneath.

How much to trust this. The weight pulls on a long lever and your muscle has to answer on a very short one, and that part is not in dispute by anybody. What we cannot do is climb inside you with a ruler, so the short lever is an estimate, which is why you get a range rather than a suspiciously confident number. Where we are guessing, it says so, next to the guess.

Our homework, should you wish to mark it
  • Cambridge Engineering Part IB, Mechanics Rigid body mechanics and the moment conventions this two dimensional model follows. tcm.phy.cam.ac.uk
  • Norkin and Levangie, Joint Structure and Function Lever systems, mechanical advantage, and the joint by joint moment arm analysis this panel is a simplified case of.
  • Kapandji, The Physiology of the Joints Functional anatomy of the shoulder, knee and spine, and how a joint's geometry changes what a muscle can do at it.
  • Winter, Biomechanics and Motor Control of Human Movement Segment parameters and the inverse dynamics this model is a two dimensional slice of.
  • Zatsiorsky, Kinetics of Human Motion Joint moment conventions and segment inertial parameters.
  • Nisell, patellar tendon mechanics Knee extensor moment arm through the range, which is where the squat constant comes from.
  • Ackland, Lin and Pandy, shoulder muscle moment arms Pectoralis and latissimus moment arms about the glenohumeral joint.

The working

  1. Load
  2. Shared across limbs
  3. Load moment arm
  4. Moment at the joint
  5. Muscle moment arm
  6. Force required

Why you lean and he doesn't.

Two people, same bar, same depth, and one of them is folded over like a deckchair. It is very tempting to call that a technique problem. It is a thigh, measured against a shin, and the argument was settled long before either of you was born.

Set yourself up

Your shin angle at the bottom, in degrees from vertical, with the heel flat. Kneel toward a wall until the heel starts to lift, hold there, and photograph the shin from the side. Most people land between 25 and 45. This is a dial rather than a tape measure reading, which is why it is the one number here we ask you to set.

How far forward you have to lean. Not a preference.

You can stay upright.

Chest up, and still balanced. High bar will feel natural and you do not need much shoe. If someone tells you squatting is easy, they probably have your proportions.

An ordinary lean.

Either bar position suits you, and most of the coaching you have ever read was written for this body. Nothing here needs fixing.

You are going to look like you are leaning.

Because you are, because you have to. That is a long thigh, not a fault, and no amount of cueing your chest up will shorten it. Low bar will feel stronger than high bar, and it is not a compromise.

Folded, and correctly so.

At this angle somebody will tell you that you are doing a good morning. They are describing your skeleton and calling it a mistake. Widen your feet or get something under your heels and watch this number fall.

There is no lean that works.

With that ankle and that setup the bar cannot stay over your foot at parallel, at any lean, by anybody. This is the squat you have been failing at and being told to try harder. Raise your heels or widen your feet and watch it become possible.

The working

  1. Bar sits over your midfoot
  2. Hip goes behind your knee, one thigh
  3. Knee travels forward over your foot
  4. So your trunk must cover
  5. And your trunk is
  6. Which needs a lean of
  • T sinλ = m + F cosα − S sinθ At parallel your thigh is flat, so your backside is one whole thigh behind your knee. Something has to go forward by the same amount or you fall over, and the only thing available is your chest. Oxford COMPOS, Physics, moments and equilibrium

What we are assuming, so you can disagree with us properly. Parallel means your hip crease level with the top of your knee. The bar stays over the middle of your foot, because that is what not falling over means. This is a side on view, so it has nothing useful to say about twisting. And your ankle is the one number here we cannot get off a tape measure, which is why it is a dial you set rather than a fact we assert.

The result is late. The cause was not.

Whatever moved your squat was sitting on a different chart weeks ago, being politely ignored.

Two lines moving together is a coincidence with good posture. We label it as one.

Four questions a weekly summary cannot answer

  • Did the squat improve after volume went up, or after you started sleeping?
  • Did sleep quietly collapse the week cardio doubled?
  • Does three minutes of rest actually buy a better fourth set?
  • Did lean leg mass move between scans, or did the scanner?

Nobody has ever wept at a spreadsheet.

What you hand over has the emotional force of a parking receipt. What comes back is the same numbers, not one of them altered, arranged until you can see the shape of them. We added nothing. We stopped it being beige.

Six months of a stranger's training, and the last time we will ask you to care about a stranger. Drag the handle. The three weeks they got worse are still in there, because taking them out would be a different product.

Back squat, best set

kg

Your best set this week

Up fifty five pounds since the first week. Which sounds modest until you notice it is a whole extra person you now stand up with, every Tuesday, apparently for fun.

  • 1,000 lb club squat, bench and deadlift, added up, on a Tuesday in June
  • Twelve weeks running logged something every week since March
  • 40 hours of cardio since you started, which is a working week of it
  • Bodyweight x 2 the squat crossed twice what you weigh, and stayed there

Travel back

Everything below is that week and only that week, worked out again from nothing. There are no averages here. An average is a careful description of somebody who has never existed and is not available for comment.

The things you did once and can prove.

Your bests, exactly as they stood that week. Drag backwards far enough and you can watch them un-happen, one at a time, which is easily the rudest thing on this page and by some margin the most convincing. Nothing that only ever goes up is telling you the truth.

  1. Bench press

    Personal record

    kg

    Set on

  2. Back squat

    Most reps in a set

    reps

    Set on

  3. Pull ups

    Highest heart rate

    bpm

    Reached on

What you moved

Volume load this week

kg·reps

Every plate counted once per rep, quietly added up while you were busy counting to five. Volume load rather than work: a rep is a count, not a distance.

Sets

Turning up, counted.

Reps

The unglamorous number that did all the actual work and gets none of the credit.

What you can do

Best set

kg

Your heaviest honest set that week. Honest is doing a lot of work in that sentence, and we mean it.

One rep max

kg

What a single would look like. Nobody needs you to go and prove it, least of all us.

Your sixty percent

kg

Where most of your training should actually live. Rather duller than where it usually does.

Knee moment from the bar

N·m

The barbell's share, per knee, from the shank and ankle you set further up this page. Not a peak and not the whole moment: your own body and the floor are pushing too, and neither of them fits on a tape measure.

What your heart made of it

Resting heart rate

bpm

The one number that improves while you are asleep, taking absolutely no credit for it.

Highest seen

bpm

The moment you would rather not repeat, preserved forever, entirely without your permission.

Times you went there

Deliberately, we have generously decided to assume.

Cardio

min

The part you said you were going to do. Look at that.

Bodyweight

kg

One input among many, and the one everybody insists on treating as the verdict.

What your heart was doing while you did it.

The one thing we need for heart rate zones, and the only number on this entire page borrowed from strangers rather than taken from you. We like it no more than you do, and we will drop it the moment your own heart gives us something better.

HRmax ≈ 208 − 0.7 × age The replacement for 220 minus your age, which was never based on much and overestimates the young while underselling everybody else. Tanaka, Monahan and Seals, Journal of the American College of Cardiology, 2001

Your watch caught you above what the equation allows for. That is the equation being wrong about you, not you being wrong about your own heart, and we have marked where you actually went rather than where a textbook would prefer you had.

Which deserves a caveat, given the fuss this page has made about averages. Your real maximum belongs to you and this equation has never met you. It is the best guess anybody has published, it is still a guess, and the first time your watch catches you above it we will side with the watch.

Six months, side by side

One photo, same corner, same light, ten seconds. Every morning if you are that person, twice a year if you are not, and nobody here is counting. Nobody sees them. Not your coach, not your friends, not us: they go into the same locked box as everything else and they do not come out. Fill them and the future you is waiting at the far end of the strip, ready to shake your hand.

  1. 4 Jan 16 97 kg
  2. 11 Jan 16 98 kg
  3. 18 Jan 16 100 kg
  4. 25 Jan 16 99 kg
  5. 1 Feb 16 102 kg
  6. 8 Feb 16 101 kg
  7. 15 Feb 16 101 kg
  8. 22 Feb 16 100 kg
  9. 29 Feb 16 102 kg
  10. 7 Mar 16 102 kg
  11. 14 Mar 16 103 kg
  12. 21 Mar 16 104 kg
  13. 28 Mar 16 105 kg
  14. 4 Apr 16 108 kg
  15. 11 Apr 16 108 kg
  16. 18 Apr 16 107 kg
  17. 25 Apr 16 109 kg
  18. 2 May 16 107 kg
  19. 9 May 16 107 kg
  20. 16 May 16 107 kg
  21. 23 May 16 109 kg
  22. 30 May 16 110 kg
  23. 6 Jun 16 112 kg
  24. 13 Jun 16 112 kg
  25. 20 Jun 16 114 kg
  26. 27 Jun 16 115 kg
  27. 4 Jul 16 114 kg
  28. 11 Jul 16 112 kg
  29. 18 Jul 16 114 kg
  30. 25 Jul 16 113 kg
  31. 1 Aug 16 115 kg
  32. 8 Aug 16 115 kg
  33. 15 Aug 16 117 kg
  34. 22 Aug 16 118 kg
  35. 29 Aug 16 119 kg
  36. 5 Sep 16 119 kg
  37. 12 Sep 16 119 kg
  38. 19 Sep 16 120 kg
  39. 26 Sep 16 120 kg
  40. 3 Oct 16 118 kg
  41. 10 Oct 16 120 kg
  42. 17 Oct 16 121 kg
  43. 24 Oct 16 123 kg
  44. 31 Oct 16 124 kg
  45. 7 Nov 16 125 kg
  46. 14 Nov 16 126 kg
  47. 21 Nov 16 126 kg
  48. 28 Nov 16 123 kg
  49. 5 Dec 16 125 kg
  50. 12 Dec 16 124 kg
  51. 19 Dec 16 125 kg
  52. 26 Dec 16 126 kg
  53. 2 Jan 17 128 kg
  54. 9 Jan 17 129 kg
  55. 16 Jan 17 130 kg
  56. 23 Jan 17 130 kg
  57. 30 Jan 17 129 kg
  58. 6 Feb 17 130 kg
  59. 13 Feb 17 130 kg
  60. 20 Feb 17 129 kg
  61. 27 Feb 17 130 kg
  62. 6 Mar 17 131 kg
  63. 13 Mar 17 132 kg
  64. 20 Mar 17 131 kg
  65. 27 Mar 17 135 kg
  66. 3 Apr 17 134 kg
  67. 10 Apr 17 135 kg
  68. 17 Apr 17 134 kg
  69. 24 Apr 17 134 kg
  70. 1 May 17 133 kg
  71. 8 May 17 134 kg
  72. 15 May 17 134 kg
  73. 22 May 17 135 kg
  74. 29 May 17 138 kg
  75. 5 Jun 17 138 kg
  76. 12 Jun 17 138 kg
  77. 19 Jun 17 140 kg
  78. 26 Jun 17 138 kg
  79. 3 Jul 17 138 kg
  80. 10 Jul 17 137 kg
  81. 17 Jul 17 137 kg
  82. 24 Jul 17 139 kg
  83. 31 Jul 17 140 kg
  84. 7 Aug 17 139 kg
  85. 14 Aug 17 142 kg
  86. 21 Aug 17 142 kg
  87. 28 Aug 17 143 kg
  88. 4 Sep 17 141 kg
  89. 11 Sep 17 142 kg
  90. 18 Sep 17 141 kg
  91. 25 Sep 17 141 kg
  92. 2 Oct 17 141 kg
  93. 9 Oct 17 143 kg
  94. 16 Oct 17 144 kg
  95. 23 Oct 17 147 kg
  96. 30 Oct 17 146 kg
  97. 6 Nov 17 147 kg
  98. 13 Nov 17 147 kg
  99. 20 Nov 17 145 kg
  100. 27 Nov 17 144 kg
  101. 4 Dec 17 145 kg
  102. 11 Dec 17 145 kg
  103. 18 Dec 17 148 kg
  104. 25 Dec 17 147 kg
  105. 1 Jan 18 149 kg
  106. 8 Jan 18 150 kg
  107. 15 Jan 18 150 kg
  108. 22 Jan 18 148 kg
  109. 29 Jan 18 150 kg
  110. 5 Feb 18 149 kg
  111. 12 Feb 18 149 kg
  112. 19 Feb 18 148 kg
  113. 26 Feb 18 150 kg
  114. 5 Mar 18 151 kg
  115. 12 Mar 18 152 kg
  116. 19 Mar 18 152 kg
  117. 26 Mar 18 154 kg
  118. 2 Apr 18 153 kg
  119. 9 Apr 18 154 kg
  120. 16 Apr 18 150 kg
  121. 23 Apr 18 151 kg
  122. 30 Apr 18 151 kg
  123. 7 May 18 153 kg
  124. 14 May 18 152 kg
  125. 21 May 18 155 kg
  126. 28 May 18 155 kg
  127. 4 Jun 18 157 kg
  128. 11 Jun 18 155 kg
  129. 18 Jun 18 155 kg
  130. 25 Jun 18 154 kg
  131. 2 Jul 18 155 kg
  132. 9 Jul 18 153 kg
  133. 16 Jul 18 155 kg
  134. 23 Jul 18 156 kg
  135. 30 Jul 18 157 kg
  136. 6 Aug 18 156 kg
  137. 13 Aug 18 158 kg
  138. 20 Aug 18 158 kg
  139. 27 Aug 18 159 kg
  140. 3 Sep 18 157 kg
  141. 10 Sep 18 156 kg
  142. 17 Sep 18 156 kg
  143. 24 Sep 18 158 kg
  144. 1 Oct 18 157 kg
  145. 8 Oct 18 159 kg
  146. 15 Oct 18 161 kg
  147. 22 Oct 18 162 kg
  148. 29 Oct 18 161 kg
  149. 5 Nov 18 54 kg
  150. 12 Nov 18 52 kg
  151. 19 Nov 18 52 kg
  152. 26 Nov 18 50 kg
  153. 3 Dec 18 51 kg
  154. 10 Dec 18 53 kg
  155. 17 Dec 18 53 kg
  156. 24 Dec 18 54 kg
  157. 31 Dec 18 54 kg
  158. 7 Jan 19 107 kg
  159. 14 Jan 19 113 kg
  160. 21 Jan 19 118 kg
  161. 28 Jan 19 126 kg
  162. 4 Feb 19 130 kg
  163. 11 Feb 19 138 kg
  164. 18 Feb 19 143 kg
  165. 25 Feb 19 152 kg
  166. 4 Mar 19 159 kg
  167. 11 Mar 19 167 kg
  168. 18 Mar 19 165 kg
  169. 25 Mar 19 166 kg
  170. 1 Apr 19 166 kg
  171. 8 Apr 19 164 kg
  172. 15 Apr 19 162 kg
  173. 22 Apr 19 163 kg
  174. 29 Apr 19 165 kg
  175. 6 May 19 166 kg
  176. 13 May 19 166 kg
  177. 20 May 19 167 kg
  178. 27 May 19 168 kg
  179. 3 Jun 19 167 kg
  180. 10 Jun 19 165 kg
  181. 17 Jun 19 166 kg
  182. 24 Jun 19 166 kg
  183. 1 Jul 19 166 kg
  184. 8 Jul 19 165 kg
  185. 15 Jul 19 167 kg
  186. 22 Jul 19 168 kg
  187. 29 Jul 19 169 kg
  188. 5 Aug 19 168 kg
  189. 12 Aug 19 169 kg
  190. 19 Aug 19 169 kg
  191. 26 Aug 19 169 kg
  192. 2 Sep 19 165 kg
  193. 9 Sep 19 167 kg
  194. 16 Sep 19 168 kg
  195. 23 Sep 19 168 kg
  196. 30 Sep 19 169 kg
  197. 7 Oct 19 171 kg
  198. 14 Oct 19 172 kg
  199. 21 Oct 19 172 kg
  200. 28 Oct 19 170 kg
  201. 4 Nov 19 169 kg
  202. 11 Nov 19 170 kg
  203. 18 Nov 19 169 kg
  204. 25 Nov 19 168 kg
  205. 2 Dec 19 171 kg
  206. 9 Dec 19 172 kg
  207. 16 Dec 19 173 kg
  208. 23 Dec 19 171 kg
  209. 30 Dec 19 173 kg
  210. 6 Jan 20 173 kg
  211. 13 Jan 20 173 kg
  212. 20 Jan 20 171 kg
  213. 27 Jan 20 171 kg
  214. 3 Feb 20 172 kg
  215. 10 Feb 20 172 kg
  216. 17 Feb 20 171 kg
  217. 24 Feb 20 173 kg
  218. 2 Mar 20 175 kg
  219. 9 Mar 20 176 kg
  220. 16 Mar 20 173 kg
  221. 23 Mar 20 175 kg
  222. 30 Mar 20 173 kg
  223. 6 Apr 20 172 kg
  224. 13 Apr 20 170 kg
  225. 20 Apr 20 173 kg
  226. 27 Apr 20 174 kg
  227. 4 May 20 175 kg
  228. 11 May 20 174 kg
  229. 18 May 20 176 kg
  230. 25 May 20 175 kg
  231. 1 Jun 20 175 kg
  232. 8 Jun 20 173 kg
  233. 15 Jun 20 174 kg
  234. 22 Jun 20 174 kg
  235. 29 Jun 20 174 kg
  236. 6 Jul 20 174 kg
  237. 13 Jul 20 175 kg
  238. 20 Jul 20 176 kg
  239. 27 Jul 20 178 kg
  240. 3 Aug 20 175 kg
  241. 10 Aug 20 177 kg
  242. 17 Aug 20 176 kg
  243. 24 Aug 20 174 kg
  244. 31 Aug 20 173 kg
  245. 7 Sep 20 175 kg
  246. 14 Sep 20 175 kg
  247. 21 Sep 20 178 kg
  248. 28 Sep 20 176 kg
  249. 5 Oct 20 179 kg
  250. 12 Oct 20 179 kg
  251. 19 Oct 20 177 kg
  252. 26 Oct 20 175 kg
  253. 2 Nov 20 176 kg
  254. 9 Nov 20 177 kg
  255. 16 Nov 20 176 kg
  256. 23 Nov 20 176 kg
  257. 30 Nov 20 178 kg
  258. 7 Dec 20 179 kg
  259. 14 Dec 20 179 kg
  260. 21 Dec 20 178 kg
  261. 28 Dec 20 179 kg
  262. 4 Jan 21 179 kg
  263. 11 Jan 21 179 kg
  264. 18 Jan 21 175 kg
  265. 25 Jan 21 178 kg
  266. 1 Feb 21 178 kg
  267. 8 Feb 21 179 kg
  268. 15 Feb 21 179 kg
  269. 22 Feb 21 181 kg
  270. 1 Mar 21 181 kg
  271. 8 Mar 21 181 kg
  272. 15 Mar 21 179 kg
  273. 22 Mar 21 178 kg
  274. 29 Mar 21 178 kg
  275. 5 Apr 21 178 kg
  276. 12 Apr 21 176 kg
  277. 19 Apr 21 180 kg
  278. 26 Apr 21 181 kg
  279. 3 May 21 181 kg
  280. 10 May 21 180 kg
  281. 17 May 21 180 kg
  282. 24 May 21 180 kg
  283. 31 May 21 180 kg
  284. 7 Jun 21 178 kg
  285. 14 Jun 21 179 kg
  286. 21 Jun 21 179 kg
  287. 28 Jun 21 181 kg
  288. 5 Jul 21 179 kg
  289. 12 Jul 21 181 kg
  290. 19 Jul 21 183 kg
  291. 26 Jul 21 182 kg
  292. 2 Aug 21 180 kg
  293. 9 Aug 21 181 kg
  294. 16 Aug 21 179 kg
  295. 23 Aug 21 179 kg
  296. 30 Aug 21 179 kg
  297. 6 Sep 21 180 kg
  298. 13 Sep 21 182 kg
  299. 20 Sep 21 183 kg
  300. 27 Sep 21 182 kg
  301. 4 Oct 21 184 kg
  302. 11 Oct 21 182 kg
  303. 18 Oct 21 181 kg
  304. 25 Oct 21 179 kg
  305. 1 Nov 21 181 kg
  306. 8 Nov 21 181 kg
  307. 15 Nov 21 183 kg
  308. 22 Nov 21 181 kg
  309. 29 Nov 21 183 kg
  310. 6 Dec 21 184 kg
  311. 13 Dec 21 184 kg
  312. 20 Dec 21 182 kg
  313. 27 Dec 21 183 kg
  314. 3 Jan 22 183 kg
  315. 10 Jan 22 181 kg
  316. 17 Jan 22 180 kg
  317. 24 Jan 22 182 kg
  318. 31 Jan 22 183 kg
  319. 7 Feb 22 185 kg
  320. 14 Feb 22 184 kg
  321. 21 Feb 22 185 kg
  322. 28 Feb 22 185 kg
  323. 7 Mar 22 183 kg
  324. 14 Mar 22 181 kg
  325. 21 Mar 22 183 kg
  326. 28 Mar 22 182 kg
  327. 4 Apr 22 182 kg
  328. 11 Apr 22 182 kg
  329. 18 Apr 22 185 kg
  330. 25 Apr 22 185 kg
  331. 2 May 22 186 kg
  332. 9 May 22 183 kg
  333. 16 May 22 184 kg
  334. 23 May 22 184 kg
  335. 30 May 22 183 kg
  336. 6 Jun 22 181 kg
  337. 13 Jun 22 183 kg
  338. 20 Jun 22 184 kg
  339. 27 Jun 22 184 kg
  340. 4 Jul 22 185 kg
  341. 11 Jul 22 186 kg
  342. 18 Jul 22 185 kg
  343. 25 Jul 22 185 kg
  344. 1 Aug 22 183 kg
  345. 8 Aug 22 182 kg
  346. 15 Aug 22 182 kg
  347. 22 Aug 22 183 kg
  348. 29 Aug 22 182 kg
  349. 5 Sep 22 186 kg
  350. 12 Sep 22 186 kg
  351. 19 Sep 22 187 kg
  352. 26 Sep 22 185 kg
  353. 3 Oct 22 185 kg
  354. 10 Oct 22 185 kg
  355. 17 Oct 22 184 kg
  356. 24 Oct 22 183 kg
  357. 31 Oct 22 184 kg
  358. 7 Nov 22 185 kg
  359. 14 Nov 22 186 kg
  360. 21 Nov 22 185 kg
  361. 28 Nov 22 187 kg
  362. 5 Dec 22 187 kg
  363. 12 Dec 22 187 kg
  364. 19 Dec 22 184 kg
  365. 26 Dec 22 186 kg
  366. 2 Jan 23 184 kg
  367. 9 Jan 23 185 kg
  368. 16 Jan 23 183 kg
  369. 23 Jan 23 185 kg
  370. 30 Jan 23 187 kg
  371. 6 Feb 23 189 kg
  372. 13 Feb 23 187 kg
  373. 20 Feb 23 187 kg
  374. 27 Feb 23 185 kg
  375. 6 Mar 23 186 kg
  376. 13 Mar 23 184 kg
  377. 20 Mar 23 184 kg
  378. 27 Mar 23 184 kg
  379. 3 Apr 23 187 kg
  380. 10 Apr 23 186 kg
  381. 17 Apr 23 187 kg
  382. 24 Apr 23 188 kg
  383. 1 May 23 188 kg
  384. 8 May 23 185 kg
  385. 15 May 23 186 kg
  386. 22 May 23 185 kg
  387. 29 May 23 186 kg
  388. 5 Jun 23 184 kg
  389. 12 Jun 23 186 kg
  390. 19 Jun 23 187 kg
  391. 26 Jun 23 189 kg
  392. 3 Jul 23 187 kg
  393. 10 Jul 23 187 kg
  394. 17 Jul 23 188 kg
  395. 24 Jul 23 186 kg
  396. 31 Jul 23 183 kg
  397. 7 Aug 23 185 kg
  398. 14 Aug 23 185 kg
  399. 21 Aug 23 186 kg
  400. 28 Aug 23 186 kg
  401. 4 Sep 23 188 kg
  402. 11 Sep 23 189 kg
  403. 18 Sep 23 189 kg
  404. 25 Sep 23 186 kg
  405. 2 Oct 23 187 kg
  406. 9 Oct 23 186 kg
  407. 16 Oct 23 187 kg
  408. 23 Oct 23 185 kg
  409. 30 Oct 23 187 kg
  410. 6 Nov 23 188 kg
  411. 13 Nov 23 189 kg
  412. 20 Nov 23 188 kg
  413. 27 Nov 23 189 kg
  414. 4 Dec 23 189 kg
  415. 11 Dec 23 188 kg
  416. 18 Dec 23 186 kg
  417. 25 Dec 23 186 kg
  418. 1 Jan 24 187 kg
  419. 8 Jan 24 187 kg
  420. 15 Jan 24 185 kg
  421. 22 Jan 24 189 kg
  422. 29 Jan 24 190 kg
  423. 5 Feb 24 190 kg
  424. 12 Feb 24 188 kg
  425. 19 Feb 24 188 kg
  426. 26 Feb 24 187 kg
  427. 4 Mar 24 188 kg
  428. 11 Mar 24 185 kg
  429. 18 Mar 24 188 kg
  430. 25 Mar 24 188 kg
  431. 1 Apr 24 190 kg
  432. 8 Apr 24 188 kg
  433. 15 Apr 24 190 kg
  434. 22 Apr 24 189 kg
  435. 29 Apr 24 188 kg
  436. 6 May 24 187 kg
  437. 13 May 24 187 kg
  438. 20 May 24 187 kg
  439. 27 May 24 187 kg
  440. 3 Jun 24 186 kg
  441. 10 Jun 24 188 kg
  442. 17 Jun 24 190 kg
  443. 24 Jun 24 190 kg
  444. 1 Jul 24 188 kg
  445. 8 Jul 24 189 kg
  446. 15 Jul 24 187 kg
  447. 22 Jul 24 187 kg
  448. 29 Jul 24 185 kg
  449. 5 Aug 24 186 kg
  450. 12 Aug 24 187 kg
  451. 19 Aug 24 190 kg
  452. 26 Aug 24 188 kg
  453. 2 Sep 24 190 kg
  454. 9 Sep 24 191 kg
  455. 16 Sep 24 189 kg
  456. 23 Sep 24 187 kg
  457. 30 Sep 24 188 kg
  458. 7 Oct 24 188 kg
  459. 14 Oct 24 188 kg
  460. 21 Oct 24 187 kg
  461. 28 Oct 24 189 kg
  462. 4 Nov 24 189 kg
  463. 11 Nov 24 191 kg
  464. 18 Nov 24 188 kg
  465. 25 Nov 24 190 kg
  466. 2 Dec 24 189 kg
  467. 9 Dec 24 188 kg
  468. 16 Dec 24 186 kg
  469. 23 Dec 24 187 kg
  470. 30 Dec 24 189 kg
  471. 6 Jan 25 189 kg
  472. 13 Jan 25 189 kg
  473. 20 Jan 25 191 kg
  474. 27 Jan 25 192 kg
  475. 3 Feb 25 191 kg
  476. 10 Feb 25 188 kg
  477. 17 Feb 25 188 kg
  478. 24 Feb 25 189 kg
  479. 3 Mar 25 188 kg
  480. 10 Mar 25 188 kg
  481. 17 Mar 25 189 kg
  482. 24 Mar 25 191 kg
  483. 31 Mar 25 191 kg
  484. 7 Apr 25 189 kg
  485. 14 Apr 25 190 kg
  486. 21 Apr 25 190 kg
  487. 28 Apr 25 190 kg
  488. 5 May 25 187 kg
  489. 12 May 25 188 kg
  490. 19 May 25 188 kg
  491. 26 May 25 189 kg
  492. 2 Jun 25 188 kg
  493. 9 Jun 25 191 kg
  494. 16 Jun 25 191 kg
  495. 23 Jun 25 191 kg
  496. 30 Jun 25 189 kg
  497. 7 Jul 25 188 kg
  498. 14 Jul 25 188 kg
  499. 21 Jul 25 188 kg
  500. 28 Jul 25 186 kg
  501. 4 Aug 25 189 kg
  502. 11 Aug 25 191 kg
  503. 18 Aug 25 191 kg
  504. 25 Aug 25 190 kg
  505. 1 Sep 25 191 kg
  506. 8 Sep 25 190 kg
  507. 15 Sep 25 190 kg
  508. 22 Sep 25 187 kg
  509. 29 Sep 25 189 kg
  510. 6 Oct 25 189 kg
  511. 13 Oct 25 190 kg
  512. 20 Oct 25 188 kg
  513. 27 Oct 25 190 kg
  514. 3 Nov 25 192 kg
  515. 10 Nov 25 191 kg
  516. 17 Nov 25 189 kg
  517. 24 Nov 25 190 kg
  518. 1 Dec 25 189 kg
  519. 8 Dec 25 189 kg
  520. 15 Dec 25 187 kg

Every other app is describing somebody else.

There is nothing wrong with the competition. They are answering their question accurately. It is simply not the question you asked, which was never what happens to people but what is happening to me.

  1. The premise

    Elsewhere They compare you to the average person.

    Your body is not a demographic.

    The trouble with the average person is that they are statistically useful and biologically nowhere to be found. Most fitness advice is designed for them anyway.

    Your proportions change the exercise
    Move a joint two centimetres and the exercise changes, whatever the app still calls it. Two people can perform the same squat and share almost nothing but the name.
    Your history outranks the average
    The most relevant control group is you, last month. A small group, admittedly, but one with the considerable advantage of sharing your skeleton.
    Your response is the evidence
    Every program is a hypothesis wearing a confident tone of voice. What happened next is the only thing entitled to revise it.

  2. The system

    Elsewhere They record that you did squats.

    Measure the person. Model the load. Learn the response.

    Three layers, one record, every version kept. The app forgets nothing, which is occasionally annoying and eventually the entire point.

    Body Model
    Segment lengths, mobility, body composition, left and right. Every measurement arrives with its own confidence, which is frequently more informative than the measurement.
    Load
    Setup, sets, weight, range, tempo, rest. The word squat is not a measurement. It is barely a description.
    Response
    Performance, sleep, heart rate, soreness, lean mass, and how you said you felt. That last one matters rather more than it has any right to.

  3. The envelope

    Elsewhere They tell you your form is wrong.

    A Form Envelope, not a verdict.

    There is no correct squat. There are only squats that suit a particular person on a particular day, which is a less satisfying answer and a considerably more useful one.

    Change the setup
    Stance, heel height, bar position, depth, tempo. Small dials, surprisingly loud consequences.
    See the trade-off
    What each setup asks of your ankle, knee, hip and trunk, and how much confidence that estimate has actually earned.
    Choose on purpose
    More knee demand is not a fault. It is a bill. Whether it is worth paying depends, inconveniently, on what you came here to buy.

  4. The refusals

    Elsewhere They will happily tell you all four of these by Thursday.

    And here is what we will not tell you.

    Certainty is cheap to manufacture and expensive to trust. Every one of these would look superb on a dashboard, and every one of them is a number we have not earned. So the space stays empty.

    Your joint force
    We estimate external moments. Contact forces need models we have not earned the right to use, so we leave the space empty rather than fill it convincingly.
    Your perfect form
    A tape measure and a side view are not a laboratory. You get ranges, assumptions and trade-offs, which are less thrilling and considerably more true.
    Your recovery score
    One number cannot hold your sleep, your session and your week and still mean anything. We show the parts. You read them better than the number does.
    Your genetic destiny
    A variant associated with performance in some populations is genuinely interesting. It also has no idea whether you trained on Tuesday.

A sales page is an unusual place to list the limits of your own product. We would rather you found them here, in four minutes, than in eight months, having built something on top of them.

Stack the odds in your favour.

Nobody picked their genetics and nobody is stuck with the default either. The gap between the two is where everything interesting happens, and it gets found one small experiment at a time.

A sample of one is small everywhere except where you are standing.

  1. Question
  2. Baseline
  3. Change
  4. Observation
  5. Outcome
  6. Next test
  • Three minutes of rest, or two.
  • Heels raised, or flat.
  • Cardio before the weights, or after.
  • Twice a week, or three times.

Coming soon

Personal trainer edition.

You do not coach a population. You coach the person in front of you, who is inconveniently specific and has never once read the textbook they were prescribed from. This is that, and it is not ready yet.

See the setup, not the name
Every logged set carries the setup it was performed under, so this block and the last one can finally be compared without squinting.
Compare planned with completed
What you wrote and what actually happened, side by side, next to sleep, cardio, symptoms and body composition.
Keep the reasoning
Write down why it changed. Six months later the reason is the valuable part, and the reason is always the first thing to go.
Share on their terms
Clients choose what you can see, whether you can edit, and may change their mind. Trust survives rather better with a switch on it.

Not open yet

I built this for me.

Then it turned out to be useful, which was never the plan. So it gets finished properly and paid for honestly, and if now is not the moment, that is completely fine. It will still be here.

  1. 01 You join

    Four fields, ten seconds. No password to invent, forget, and reset.

  2. 02 I build

    Nothing gets announced until it survives my own training. A focus group of one, and a hard one to please.

  3. 03 You hear first

    One email, from me, on the day it opens. Not a sequence, not a journey, just the email.

  4. 04 You pay

    $4 a month, or $48 for the year. You pay, which is precisely why nobody else is paying for your attention.

Your data stays yours. Exportable in full, deletable in full, and never sold to somebody who wants to sell you knee sleeves.

  • No newsletter
  • No sharing
  • No card

What happens

Join the waitlist

Four fields. No account, no password, no card.

One email when it opens. Nothing else, ever.