Iron Code v6 — Program Tracker

LOAD KEY — how to read the weight pills ▼ SHOW

165 kg Main lift — program %1RM 140 kg Variation — program %1RM 110 kg Bench freq. — paused 32.5 kg Your DP weight — tap to log SET WT DP not yet set — tap to enter +2.5 kg ✕ Weight bump queued for next session — tap ✕ to cancel −2.5 kg ✕ Weight drop queued for next session — tap ✕ to cancel BW Bodyweight / prehab RPE 8 Rate of Perceived Exertion — effort scale 1–10. RPE 8 = 2 reps left in the tank. 2 RIR Reps In Reserve — reps left before failure. 2 RIR = 2 more reps possible.

WEEKLY VOLUME ▼ SHOW

NUTRITION ▼ SHOW

FAILURE PROTOCOL — what to do when the plan breaks ▼ SHOW

Missed Rep — Main Lift

Stop the set immediately. Do not grind. Complete remaining sets at the same weight. Repeat that exact weight next session. One miss = one additional session at that load before progressing.

2+ Missed Sets — Main Lift

Drop working weight by 5% next session. Do not change the 1RM input — only adjust what goes on the bar. Resume normal wave progression from the reduced load. Log the miss.

RPE Runs +1 Above Target

RPE governs. Percentages are a guide, not law. Drop 2.5–5 kg and complete the prescribed sets and reps at the lower load. Never sacrifice rep quality to hit a number on paper.

Double Progression (Accessories)

Start at a load where you complete the bottom of the rep range across all sets with 2 reps in reserve. Add reps each session. When all sets hit the top of the range, add 2.5 kg next session and reset to the bottom of the rep range.

Nordic Curl — Load or Assistance

Hold the current load (or assistance level) for 2 additional sessions before progressing. If adding weight: controlled descent is the only metric. If assisted: reduce band tension gradually. Progress = less help over time, not more weight added faster.

1RM Input Feels Wrong

If prescribed sets feel consistently 2+ RPE below target, increase the relevant 1RM input by 2.5–5 kg. If 2+ above, reduce it. All weights across all 12 weeks recalculate instantly. Keep the inputs honest — they drive everything.