A strength training journal on periodization and program design, for lifters who'd rather understand the plan than just follow it.https://upperbound.co/https://upperbound.co/blog/autoregulating-volume/https://upperbound.co/blog/autoregulating-volume/Your program assumes recovery is constant. It isn't. Here's how to autoregulate weekly training volume using four signals and a simple feedback loop.Wed, 17 Jun 2026 00:00:00 GMThttps://upperbound.co/blog/reps-in-reserve-rpe-guide/https://upperbound.co/blog/reps-in-reserve-rpe-guide/Stop chasing a 1RM percentage that changes daily. Here's how to use reps in reserve and RPE to pick the right weight by feel, plus where your gut goes wrong.Wed, 17 Jun 2026 00:00:00 GMThttps://upperbound.co/blog/sleep-and-strength/https://upperbound.co/blog/sleep-and-strength/A single bad night barely dents your top set. But a week of short sleep cuts testosterone 10 to 15 percent. Why you can't fake recovery, and what to do instead.Mon, 22 Jun 2026 00:00:00 GMThttps://upperbound.co/blog/training-volume-landmarks/https://upperbound.co/blog/training-volume-landmarks/The textbook says 10 to 20 sets a week. That's an average, not your number. Here's how to use MEV, MAV, and MRV to find the set count that actually works for you.Thu, 18 Jun 2026 00:00:00 GMThttps://upperbound.co/blog/what-to-track-in-training/https://upperbound.co/blog/what-to-track-in-training/Most training logs are full of numbers you never use again. Here's the short list of what actually changes your training, what to ignore, and how to read it.Tue, 23 Jun 2026 00:00:00 GMT