Strength, Simplified

Click on the session from the listed sessions on your home screen

A countdown timer will appear to tell you that the session will start

The chosen session will load, ready to be logged as you go

Click on the tick next to the set you have done

The circle will turn green to indicate the set is complete

Click on the ellipsis (three dots) to the right of the set

Adjust the reps using the plus or minus signs

Click confirm in the top right-hand corner to save the actual reps completed

Click on the ellipsis (three dots) to the right of the set

Adjust the weight using the plus or minus signs or by typing in the actual weight used

Click confirm in the top right-hand corner to save the actual reps completed

Click on the ellipsis (three dots) to the right of the exercise name

Select Swap Exercise from the menu

Choose one of the alternative exercises 

Choose one of the options from the How Would You Like To Swap menu

Click on the ellipsis (three dots) to the right of the exercise name

Choose Start Timer

A countdown timer will appear

You can edit the rest time using the plus and minus buttons

Start the timer

The timer will alert you that the rest period is finished

Choose Skip if you wish to start the next set before the rest time is finished

On Iron Raven Powerlifter we do things a bit differently

You get a primary (A) and secondary (B) session based on each of three lifts - squat, bench press and deadlift

Many lifters can’t fit all six sessions into a week and that is absolutely fine!

The microcycle will renew once all six sessions are complete, regardless of how long that takes

Click on the tick next to the set - this will trigger a new screen to open, ready for you to log

Select the type of equipment you are using, for example dumbbell

Enter the weight of ONE of the dumbbells of the pair using the plus and minus buttons or by typing manually

In the next box, add the weight of the next dumbbell available in your gym - this will be used next time the microcycle increases your weight for this exercise

Tick or untick the box in the bottom right hand corner to indicate if the weight logged will be the weight used for the remaining sets, or not

If all the sets are logged, the session will finish and save automatically

You will see a screen showing a summary of the session

Next time you view your home screen the completed session will not show

To look back and review completed sessions select the Analysis tab and choose from your list of completed sessions

Select Finish from the top left hand corner of the session screen

You will be prompted to note why you are finishing the session

Once you have noted your reason, confirm or cancel that you want to finish

The exercises that have not been completed will regenerate at the same reps and weight in the next microcycle

Yes, simply select the Pause button

When you are ready to resume the session, select it from your home page and select start

The session will resume where you left off, with any completed sets showing as completed

The home screen will only show sessions remaining in the current microcycle

This is to encourage lifters to complete all the programmed sessions instead of repeating favourite sessions

All our sessions are there for a reason! They are designed to help you reach your powerlifting or strength goals

An Iron Raven microcycle is a group of sessions that include all the exercises you need in your program

These sessions are displayed on your home screen

The microcycle can be completed over as many days as you require

Once complete, a new microcycle will be generated based on the sets you have logged

Each new microcycle will contain progressions - usually either number of reps and/or weight

If you fail to complete the programmed reps or weight for an exercise, they will remain the same on the next microcycle

Select the Analysis tab

A list of completed sessions will show

Select the session you want to see and a summary will display

Our programs are designed to help you reach your powerlifting or strength goals

If you log a weight that is more than the programmed weight, the next microcycle reverts down to the program

This is to ensure you don’t plateau too soon

Iron Raven programming is backed by science and real world results

If you have started a session, select the information (i) button next to the exercise name

You will be shown a video illustration and step by step written instructions

Alternatively, from the home screen, select the Settings tab then Exercises

Select the exercise you wish to view and the video and written instructions will disply

You can switch programs by selecting the Settings tab then choose Program

Here you can select which program you want to choose

When you have highlighted your chosen program, select Continue with…

You will then be prompted to enter training data so that Iron Raven can design your program