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On track

3/3 planned sessions

Strength Foundations

Week 7 · Upper A · Intensification

Switch program

Start date

Assigning replaces Maya's current program.

Back Squat

Best Sep 30, 2026

+35 lb · 8wk

263

est 1RM · lb

Deadlift

Best Sep 12, 2026

+29 lb · 8wk

303

est 1RM · lb

Bulgarian Split Squat

Best Aug 29, 2026

+7 lb · 8wk

51

est 1RM · lb

Overhead Press

Best Sep 13, 2026

+12 lb · 8wk

120

est 1RM · lb

Lat Pulldown

Best Aug 30, 2026

+13 lb · 8wk

153

est 1RM · lb

Incline Dumbbell Press

Best Aug 16, 2026

+7 lb · 8wk

67

est 1RM · lb

MR

Maya Rodriguez

Yesterday

Lower A

1h 12m

Duration

17,025 lb

Volume

9

Sets

Back Squat3 sets

3 × 5 @ 225 lb

Romanian Deadlift3 sets

3 × 8 @ 175 lb

Leg Press3 sets

3 × 10 @ 315 lb

Not reviewed yet

MR

Maya Rodriguez

4d ago

Upper B

1h 12m

Duration

6,750 lb

Volume

9

Sets

Overhead Press3 sets

3 × 6 @ 100 lb

Lat Pulldown3 sets

3 × 10 @ 115 lb

Incline Dumbbell Press3 sets

3 × 10 @ 50 lb

ReviewedNo note sent

MR

Maya Rodriguez

5d ago

Lower B

1h 14m

Duration

6,785 lb

Volume

8

Sets

Deadlift2 sets

2 × 5 @ 260 lb

Back Squat3 sets

3 × 5 @ 215 lb

Bulgarian Split Squat3 sets

3 × 8 @ 40 lb

ReviewedRead 4d ago

Pulls looked much better off the floor. Keep the lats tight and we go up 10 next week.

MR

Maya Rodriguez

Sep 24

Upper A

1h 12m

Duration

5,640 lb

Volume

9

Sets

Bench Press3 sets

3 × 5 @ 160 lb

Barbell Row3 sets

3 × 8 @ 135 lb

Pull-Up3 sets

3 × 8 reps

ReviewedNo note sent

MR

Maya Rodriguez

Sep 23

Lower A

1h 16m

Duration

16,875 lb

Volume

9

Sets

Back Squat3 sets

3 × 5 @ 215 lb

Romanian Deadlift3 sets

3 × 8 @ 175 lb

Leg Press3 sets

3 × 10 @ 315 lb

ReviewedRead sep 23

Bar speed on the last set of squats was great. Hold 215 one more week.

MR

Maya Rodriguez

Sep 20

Upper B

1h 16m

Duration

6,750 lb

Volume

9

Sets

Overhead Press3 sets

3 × 6 @ 100 lb

Lat Pulldown3 sets

3 × 10 @ 115 lb

Incline Dumbbell Press3 sets

3 × 10 @ 50 lb

ReviewedNo note sent

MR

Maya Rodriguez

Sep 19

Lower B

1h 6m

Duration

6,785 lb

Volume

8

Sets

Deadlift2 sets

2 × 5 @ 260 lb

Back Squat3 sets

3 × 5 @ 215 lb

Bulgarian Split Squat3 sets

3 × 8 @ 40 lb

ReviewedNo note sent

MR

Maya Rodriguez

Sep 17

Upper A

1h 16m

Duration

5,640 lb

Volume

9

Sets

Bench Press3 sets

3 × 5 @ 160 lb

Barbell Row3 sets

3 × 8 @ 135 lb

Pull-Up3 sets

3 × 8 reps

ReviewedNo note sent

MR

Maya Rodriguez

Sep 16

Lower A

1h 8m

Duration

16,875 lb

Volume

9

Sets

Back Squat3 sets

3 × 5 @ 215 lb

Romanian Deadlift3 sets

3 × 8 @ 175 lb

Leg Press3 sets

3 × 10 @ 315 lb

ReviewedNo note sent

MR

Maya Rodriguez

Sep 13

Upper B

1h 8m

Duration

6,750 lb

Volume

9

Sets

Overhead Press3 sets

3 × 6 @ 100 lb

Lat Pulldown3 sets

3 × 10 @ 115 lb

Incline Dumbbell Press3 sets

3 × 10 @ 50 lb

ReviewedNo note sent

Last week

151 lb

Sleep

Soreness

Energy

Night shifts this week but training went fine.

Week of Sep 14

152 lb

Sleep

Soreness

Energy

Week of Sep 7

152 lb

Sleep

Soreness

Energy

Kids were sick, slept badly.

Connect Apple Health, Whoop, Garmin, or Oura to see recovery, sleep, and heart-rate data next to their training load.

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Resting HR

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HRV

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Sleep

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Recovery

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Steps

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Maya Rodriguez

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