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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 Oct 18, 2026

+35 lb · 8wk

263

est 1RM · lb

Deadlift

Best Sep 30, 2026

+29 lb · 8wk

303

est 1RM · lb

Bulgarian Split Squat

Best Sep 16, 2026

+7 lb · 8wk

51

est 1RM · lb

Overhead Press

Best Oct 1, 2026

+12 lb · 8wk

120

est 1RM · lb

Lat Pulldown

Best Sep 17, 2026

+13 lb · 8wk

153

est 1RM · lb

Incline Dumbbell Press

Best Sep 3, 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

Oct 12

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

Oct 11

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 oct 11

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

MR

Maya Rodriguez

Oct 8

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

Oct 7

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

Oct 5

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

Oct 4

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

Oct 1

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 Oct 5

152 lb

Sleep

Soreness

Energy

Week of Sep 28

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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Maya Rodriguez

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