Blog
Short, practical guides for people who run their training from a spreadsheet. Every fact is sourced, and the maths is checked.
Articles
- How to load kg plates with collars (and without) The per-side maths for a 20 kg bar with 2.5 kg competition collars or spring clips, the IPF loading order, and worked examples.
- Run nSuns from your phone without the spreadsheet breaking Why nSuns-style sheets go wrong on a phone mid-session, and a simple routine to keep the training-max maths intact.
- Training max rounding explained (in kg) Why 75% of your training max is never a loadable number, the common rounding rules, and how your smallest change plate sets your real jumps.
- DOTS vs IPF GL points explained What DOTS and IPF GL points measure, the formulas from their primary sources, and worked examples.
- How to convert a lb program to kg plates Convert your maxes rather than every set, pick sensible kg jumps, and round to plates you can load.
SpreadLift is not affiliated with or endorsed by the creators of nSuns or GZCL; names used descriptively.
Check your numbers and train safely
These guides explain the maths. They aren't coaching. Check your numbers, load carefully, and stop if something feels wrong.