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Your workouts

Client name: Bill

Was I progressing in my workouts in Epoch A?

Presenting Question

Question Verbatim from You: “maybe it is time to generate the page for Phase A too?”
Interpretation of the Question (an attempt to make the question slightly more precise, computable and scientific):
- In your question you said “Phase A”. We are interpreting that as Epoch A, in the names you gave your training periods on 2026-10-02: everything up to 2023-08-07.
- In your question you said “the page”. We are interpreting that as a page like Was I progressing in my workouts in Epoch B?, created 2026-10-03, itself modelled on Am I progressing in my workouts?, created 2026-10-02; all three are based on data imported from the Strong app.
- Am I progressing in my workouts? asks whether you are progressing within your current (2026-10-01) plan. The same question, asked of Epoch A (up to 2023-08-07): for each exercise in each workout plan of that epoch, was your best set — weight and reps combined, as an estimated one-rep max — stronger at the end of that plan than when the plan began?

Answer to the Presenting Question: Mostly yes

Mostly yes — based on the analysis below, and within its assumptions and limits. Of the 35 exercises you did in at least 6 sessions of one plan:

30 were stronger at the end of the plan than at its start
3 were weaker
2 were unchanged

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How much did each exercise change?

strongerweaker · click an exercise to open its chart and raw data below

Data Source(s) and Date(s)

Data sources:
- Devices: Strong app data workout log, exported 2026-10-01
- Devices: DEXA scanner (BodySpec) data. Used to compute one-rep-max values for the body-weight exercises (C2 Pull-Up (AMRAP >= 5), Pull Up (Assisted))
  - Weight for all of those 62 sessions: assumed to be the same as at the DEXA scan done on 2021-06-15, the nearest one
- Textual sources:
  - Notes you typed into the Strong app (261 in this period)
Dates: Epoch A, everything up to 2023-08-07. Strong holds 2016-06-23 to 2017-12-28 of it — 240 sessions, 212 of them in a named plan
Not logged: 2017-12-29 to 2023-08-07. Nothing is in Strong for those years, so they are unknown here, not rest.
People and Organizations Named or Anonymized:
- Named (in your template names, your notes, or what you told us): BodySpec
- Anonymized (shown by alias, inside your own notes and quotes too): None

What we compared (: “independent variable”)

Each exercise at the start of a plan, against the same exercise at the end of that plan, within the same workout. Never one plan against another.

Start (T1): the median of its first 3 sessions in a plan
End (T2): the median of its last 3 sessions
An exercise needs at least 6 sessions in one plan, so T1 and T2 never share a session
The plans, as your templates name them:
- GH Day 1: 2016-08-13 to 2017-02-26, 34 sessions
- GH Day 2: 2016-08-14 to 2017-12-23, 62 sessions
- GH Day 3: 2016-06-23 to 2017-03-01, 34 sessions
- GH Day 4: 2016-08-18 to 2017-12-28, 55 sessions
- Shoulder Machine: 2017-03-08 to 2017-07-19, 16 sessions
- Chest Machine: 2017-03-09 to 2017-06-20, 11 sessions

“GH” in these template names is “Get Huge”, a four-day-a-week program you found on the web. Confirmed from your own notes file of 2016, which has the same days and exercises.

28 sessions used one-off, short-lived or default templates and are in no plan.

What we measured (: “dependent variable”)

How strong each exercise's best set was, with weight and reps combined.

Each session's score: its best set, as an estimated one-rep max: weight × (1 + reps ÷ 30) — so 10 lb × 10 is 13.3, and 12 lb × 12 is 16.8
T1 and T2: the median of 3 such session scores, not one best day
The change: T2 minus T1, as a share of T1
For exercises in which you lift your own body (C2 Pull-Up (AMRAP >= 5), Pull Up (Assisted)): the weight is your body weight plus anything added, so a set with no added weight and one with 10 lb on a belt are on one scale — at 180 lb, 12 reps unweighted is 252 and 10 reps with 10 lb is 253
For Pull Up (Assisted) the weight logged is taken to be assistance, and comes off your body weight: 50 lb of help at 180 lb is a load of 130. You confirmed that reading on 2026-10-04.
For other bodyweight exercises: the most reps in a set

Where was I progressing? 30

Click an exercise to see its score over time and every set you logged.

Rear Dealt MachineShoulder Machine33 → 228 lb (20×20 → 175×9)▲ +583% †

T1, median of its first 3 sessions: 33 lb → T2, median of its last 3 sessions: 228 lb = +583% (228 − 33, as a share of 33)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 0 to 263 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-08 Wed	1	100	20
2017-03-08 Wed	2	115	10
2017-03-08 Wed	3	110	11
2017-03-10 Fri	1	20	16
2017-03-10 Fri	2	20	16
2017-03-10 Fri	3	17.5	17
2017-03-13 Mon	1	20	20
2017-03-13 Mon	2	20	20
2017-03-13 Mon	3	20	20
2017-03-15 Wed	1	20	115
2017-03-15 Wed	2	11	130
2017-03-15 Wed	3	9	130
2017-03-15 Wed	4	9	125
2017-03-18 Sat	1	20	15
2017-03-18 Sat	2	20	20
2017-03-18 Sat	3	25	15
2017-03-18 Sat	4	25	15
2017-03-18 Sat	5	25	10
2017-03-23 Thu	1	115	21
2017-03-23 Thu	2	130	14
2017-03-23 Thu	3	120	12
2017-03-23 Thu	4	115	11
2017-03-29 Wed	1	140	15
2017-03-29 Wed	2	130	13
2017-03-29 Wed	3	120	13
2017-03-29 Wed	4	115	12
2017-03-29 Wed	5	115	8
2017-04-05 Wed	1	145	15
2017-04-05 Wed	2	130	13
2017-04-05 Wed	3	125	13
2017-04-05 Wed	4	120	13
2017-04-05 Wed	5	120	11
2017-04-12 Wed	1	150	15
2017-04-12 Wed	2	135	13
2017-04-12 Wed	3	125	13
2017-04-12 Wed	4	120	14
2017-04-12 Wed	5	120	12
2017-04-19 Wed	1	145	15
2017-04-19 Wed	2	130	14
2017-04-19 Wed	3	125	14
2017-04-19 Wed	4	120	13
2017-04-19 Wed	5	120	13
2017-04-24 Mon	1	160	13
2017-04-24 Mon	2	130	13
2017-04-24 Mon	3	130	14
2017-04-24 Mon	4	130	12
2017-04-24 Mon	5	120	14
2017-05-04 Thu	1	160	13
2017-05-04 Thu	2	130	13
2017-05-04 Thu	3	130	14
2017-05-04 Thu	4	130	13
2017-05-18 Thu	1	170	9
2017-05-18 Thu	2	140	15
2017-05-18 Thu	3	145	11
2017-05-18 Thu	4	145	10
2017-05-24 Wed	1	170	10
2017-05-24 Wed	2	160	10
2017-05-24 Wed	3	155	9
2017-05-24 Wed	4	150	10
2017-05-24 Wed	5	150	6
2017-06-07 Wed	1	170	11
2017-06-07 Wed	2	170	9
2017-06-07 Wed	3	155	10
2017-06-07 Wed	4	150	10
2017-06-07 Wed	5	150	10
2017-07-19 Wed	1	175	9
2017-07-19 Wed	2	170	10
2017-07-19 Wed	3	155	11
2017-07-19 Wed	4	150	10
2017-07-19 Wed	5	150	10

Your notes are in your own copy of this page.

Romanian Deadlift (Barbell)GH Day 393 → 353 lb (70×10 → 230×16)▲ +278% †

T1, median of its first 3 sessions: 93 lb → T2, median of its last 3 sessions: 353 lb = +278% (353 − 93, as a share of 93)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 44 to 410 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-06-23 Thu	1	65	10
2016-06-23 Thu	2	65	10
2016-06-23 Thu	3	65	10
2016-06-23 Thu	4	70	10
2016-08-10 Wed	1	65	10
2016-08-10 Wed	2	65	10
2016-08-22 Mon	1	185	12
2016-08-22 Mon	2	205	10
2016-08-22 Mon	3	205	10
2016-08-22 Mon	4	205	8
2016-08-30 Tue	1	185	7
2016-08-30 Tue	2	185	12
2016-08-30 Tue	3	205	10
2016-08-30 Tue	4	205	8
2016-09-06 Tue	1	205	12
2016-09-06 Tue	2	205	10
2016-09-06 Tue	3	205	10
2016-09-06 Tue	4	205	7
2016-09-11 Sun	1	205	12
2016-09-11 Sun	2	205	10
2016-09-11 Sun	3	205	10
2016-09-11 Sun	4	205	7
2016-09-15 Thu	1	215	12
2016-09-15 Thu	2	215	10
2016-09-15 Thu	3	205	10
2016-09-15 Thu	4	195	9
2016-09-22 Thu	1	220	12
2016-09-22 Thu	2	220	10
2016-09-22 Thu	3	215	10
2016-09-22 Thu	4	205	10
2016-09-27 Tue	1	230	12
2016-09-27 Tue	2	230	10
2016-09-27 Tue	3	220	10
2016-09-27 Tue	4	210	8
2016-10-02 Sun	1	240	10
2016-10-02 Sun	2	230	10
2016-10-02 Sun	3	220	10
2016-10-02 Sun	4	210	9
2016-10-11 Tue	1	240	10
2016-10-11 Tue	2	230	10
2016-10-11 Tue	3	220	10
2016-10-11 Tue	4	210	10
2016-10-16 Sun	1	240	11
2016-10-16 Sun	2	230	10
2016-10-16 Sun	3	220	10
2016-10-16 Sun	4	210	10
2016-10-22 Sat	1	240	12
2016-10-22 Sat	2	240	10
2016-10-22 Sat	3	220	10
2016-10-22 Sat	4	220	10
2016-10-27 Thu	1	240	12
2016-10-27 Thu	2	240	10
2016-10-27 Thu	3	220	10
2016-10-27 Thu	4	220	10
2016-11-03 Thu	1	240	12
2016-11-03 Thu	2	240	10
2016-11-03 Thu	3	220	10
2016-11-03 Thu	4	220	10
2016-11-08 Tue	1	240	12
2016-11-08 Tue	2	240	9
2016-11-08 Tue	3	220	10
2016-11-08 Tue	4	220	9
2016-11-13 Sun	1	240	12
2016-11-13 Sun	2	240	11
2016-11-13 Sun	3	220	11
2016-11-13 Sun	4	220	10
2016-11-18 Fri	1	240	12
2016-11-18 Fri	2	240	11
2016-11-18 Fri	3	220	11
2016-11-18 Fri	4	220	10
2016-11-23 Wed	1	240	12
2016-11-23 Wed	2	240	12
2016-11-23 Wed	3	240	11
2016-11-23 Wed	4	220	11
2016-12-02 Fri	1	240	13
2016-12-02 Fri	2	240	12
2016-12-02 Fri	3	240	12
2016-12-02 Fri	4	220	12
2016-12-07 Wed	1	240	13
2016-12-07 Wed	2	240	12
2016-12-07 Wed	3	240	12
2016-12-07 Wed	4	220	11
2016-12-11 Sun	1	240	13
2016-12-11 Sun	2	240	10
2016-12-11 Sun	3	240	7
2016-12-11 Sun	4	190	11
2016-12-15 Thu	1	240	14
2016-12-15 Thu	2	240	9
2016-12-20 Tue	1	240	10
2016-12-20 Tue	2	240	11
2016-12-20 Tue	3	220	13
2016-12-20 Tue	4	220	11
2017-01-05 Thu	1	220	12
2017-01-05 Thu	2	220	12
2017-01-05 Thu	3	220	12
2017-01-05 Thu	4	220	9
2017-01-10 Tue	1	220	14
2017-01-10 Tue	2	240	12
2017-01-10 Tue	3	220	13
2017-01-10 Tue	4	220	11
2017-01-19 Thu	1	240	12
2017-01-19 Thu	2	240	11
2017-01-19 Thu	3	220	13
2017-01-19 Thu	4	220	11
2017-01-25 Wed	1	240	13
2017-01-25 Wed	2	240	12
2017-01-25 Wed	3	220	13
2017-01-25 Wed	4	220	12
2017-01-31 Tue	1	240	14
2017-01-31 Tue	2	240	12
2017-01-31 Tue	3	230	13
2017-01-31 Tue	4	230	11
2017-02-10 Fri	1	240	15
2017-02-10 Fri	2	240	12
2017-02-10 Fri	3	230	13
2017-02-10 Fri	4	230	11
2017-02-16 Thu	1	230	16
2017-02-16 Thu	2	240	13
2017-02-16 Thu	3	230	9
2017-02-16 Thu	4	230	10
2017-02-24 Fri	1	225	17
2017-02-24 Fri	2	235	14
2017-02-24 Fri	3	225	11
2017-02-24 Fri	4	225	10
2017-03-01 Wed	1	235	17
2017-03-01 Wed	2	225	12
2017-03-01 Wed	3	225	11
2017-03-01 Wed	4	225	8

Your notes are in your own copy of this page.

triceps Press MachineShoulder Machine143 → 322 lb (100×13 → 225×13)▲ +125% †

T1, median of its first 3 sessions: 143 lb → T2, median of its last 3 sessions: 322 lb = +125% (322 − 143, as a share of 143)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 96 to 360 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-08 Wed	1	100	20
2017-03-08 Wed	2	135	20
2017-03-08 Wed	3	155	20
2017-03-08 Wed	4	175	18
2017-03-10 Fri	1	100	8
2017-03-10 Fri	2	90	12
2017-03-10 Fri	3	90	9
2017-03-13 Mon	1	100	13
2017-03-13 Mon	2	100	13
2017-03-13 Mon	3	100	9
2017-03-13 Mon	4	90	3
2017-03-15 Wed	1	190	18
2017-03-15 Wed	2	205	14
2017-03-15 Wed	3	205	9
2017-03-18 Sat	1	110	13
2017-03-18 Sat	2	100	13
2017-03-18 Sat	3	100	11
2017-03-18 Sat	4	90	10
2017-03-23 Thu	1	190	19
2017-03-23 Thu	2	205	10
2017-03-23 Thu	3	190	12
2017-03-23 Thu	4	185	10
2017-03-29 Wed	1	205	13
2017-03-29 Wed	2	205	12
2017-03-29 Wed	3	205	10
2017-03-29 Wed	4	205	5
2017-04-05 Wed	1	220	13
2017-04-05 Wed	2	210	12
2017-04-05 Wed	3	205	10
2017-04-05 Wed	4	205	10
2017-04-12 Wed	1	230	13
2017-04-12 Wed	2	220	11
2017-04-12 Wed	3	205	10
2017-04-12 Wed	4	205	10
2017-04-19 Wed	1	230	12
2017-04-19 Wed	2	220	8
2017-04-19 Wed	3	205	10
2017-04-19 Wed	4	205	10
2017-04-19 Wed	5	205	2
2017-04-24 Mon	1	220	13
2017-04-24 Mon	2	220	9
2017-04-24 Mon	3	205	11
2017-04-24 Mon	4	205	10
2017-04-24 Mon	5	205	1
2017-05-04 Thu	1	220	13
2017-05-04 Thu	2	220	8
2017-05-04 Thu	3	205	9
2017-05-04 Thu	4	200	10
2017-05-18 Thu	1	220	13
2017-05-18 Thu	2	215	9
2017-05-18 Thu	3	205	9
2017-05-18 Thu	4	205	6
2017-05-24 Wed	1	225	13
2017-05-24 Wed	2	215	10
2017-05-24 Wed	3	210	9
2017-05-24 Wed	4	205	6
2017-06-07 Wed	1	230	13
2017-06-07 Wed	2	215	11
2017-06-07 Wed	3	210	10
2017-06-07 Wed	4	205	8
2017-07-19 Wed	1	235	9
2017-07-19 Wed	2	220	9
2017-07-19 Wed	3	210	11
2017-07-19 Wed	4	205	9

Your notes are in your own copy of this page.

Bulgarian Split SquatGH Day 1133 → 255 lb (80×20 → 170×15)▲ +91% †

T1, median of its first 3 sessions: 133 lb → T2, median of its last 3 sessions: 255 lb = +91% (255 − 133, as a share of 133)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 103 to 292 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-19 Fri	1	75	20
2016-08-19 Fri	2	75	18
2016-08-19 Fri	3	75	19
2016-08-19 Fri	4	75	18
2016-09-02 Fri	1	80	20
2016-09-02 Fri	2	80	19
2016-09-02 Fri	3	80	19
2016-09-02 Fri	4	80	18
2016-09-09 Fri	1	85	20
2016-09-09 Fri	2	85	19
2016-09-09 Fri	3	80	19
2016-09-09 Fri	4	80	9
2016-09-13 Tue	1	105	16
2016-09-13 Tue	2	105	17
2016-09-13 Tue	3	105	8
2016-09-20 Tue	1	110	15
2016-09-20 Tue	2	110	18
2016-09-20 Tue	3	110	17
2016-09-20 Tue	4	110	10
2016-09-24 Sat	1	120	15
2016-09-24 Sat	2	120	18
2016-09-24 Sat	3	120	17
2016-09-24 Sat	4	120	11
2016-09-29 Thu	1	120	16
2016-09-29 Thu	2	120	19
2016-09-29 Thu	3	120	19
2016-09-29 Thu	4	120	16
2016-10-04 Tue	1	140	16
2016-10-04 Tue	2	140	19
2016-10-04 Tue	3	140	19
2016-10-04 Tue	4	130	16
2016-10-13 Thu	1	140	16
2016-10-13 Thu	2	120	15
2016-10-13 Thu	3	110	15
2016-10-18 Tue	1	140	16
2016-10-18 Tue	2	140	15
2016-10-18 Tue	3	120	16
2016-10-18 Tue	4	110	15
2016-10-25 Tue	1	140	16
2016-10-25 Tue	2	140	16
2016-10-25 Tue	3	120	16
2016-10-25 Tue	4	110	15
2016-10-31 Mon	1	120	16
2016-10-31 Mon	2	120	16
2016-10-31 Mon	3	120	16
2016-10-31 Mon	4	120	16
2016-10-31 Mon	5	120	12
2016-11-05 Sat	1	120	16
2016-11-05 Sat	2	120	16
2016-11-05 Sat	3	140	15
2016-11-05 Sat	4	140	16
2016-11-05 Sat	5	140	5
2016-11-10 Thu	1	120	16
2016-11-10 Thu	2	120	16
2016-11-10 Thu	3	140	15
2016-11-10 Thu	4	140	16
2016-11-16 Wed	1	140	15
2016-11-16 Wed	2	140	15
2016-11-16 Wed	3	140	15
2016-11-16 Wed	4	140	16
2016-11-16 Wed	5	140	5
2016-11-20 Sun	1	150	15
2016-11-20 Sun	2	150	15
2016-11-20 Sun	3	150	15
2016-11-20 Sun	4	150	15
2016-11-20 Sun	5	150	10
2016-12-04 Sun	1
2016-12-17 Sat	1	160	15
2016-12-17 Sat	2	180	15
2016-12-17 Sat	3	170	15
2016-12-17 Sat	4	170	7
2016-12-22 Thu	1	170	15
2016-12-22 Thu	2	170	15
2016-12-22 Thu	3	170	15
2016-12-22 Thu	4	170	13
2017-01-07 Sat	1

Your notes are in your own copy of this page.

Reverse LungeGH Day 364 → 120 lb (42.5×15 → 75×18)▲ +88% †

T1, median of its first 3 sessions: 64 lb → T2, median of its last 3 sessions: 120 lb = +88% (120 − 64, as a share of 64)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 52 to 132 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-06-23 Thu	1	42.5	15
2016-06-23 Thu	2	42.5	15
2016-06-23 Thu	3	42.5	15
2016-06-23 Thu	4	42.5	15
2016-08-10 Wed	1	42.5	15
2016-08-10 Wed	2	42.5	15
2016-08-22 Mon	1	42.5	15
2016-08-22 Mon	2	42.5	15
2016-08-22 Mon	3	42.5	15
2016-08-30 Tue	1	40	16
2016-08-30 Tue	2	40	16
2016-08-30 Tue	3	40	16
2016-09-06 Tue	1	42.5	16
2016-09-06 Tue	2	42.5	16
2016-09-06 Tue	3	42.5	16
2016-09-11 Sun	1	45	15
2016-09-11 Sun	2	45	15
2016-09-11 Sun	3	45	16
2016-09-15 Thu	1	45	16
2016-09-15 Thu	2	45	16
2016-09-15 Thu	3	45	15
2016-09-15 Thu	4	45	7
2016-09-22 Thu	1	47.5	17
2016-09-22 Thu	2	47.5	16
2016-09-22 Thu	3	47.5	16
2016-09-22 Thu	4	47.5	15
2016-09-27 Tue	1	50	17
2016-09-27 Tue	2	50	16
2016-09-27 Tue	3	50	16
2016-09-27 Tue	4	50	16
2016-09-27 Tue	5	50	6
2016-10-02 Sun	1	55	17
2016-10-02 Sun	2	55	16
2016-10-02 Sun	3	55	16
2016-10-02 Sun	4	50	16
2016-10-11 Tue	1	55	18
2016-10-11 Tue	2	55	16
2016-10-11 Tue	3	55	16
2016-10-11 Tue	4	55	16
2016-10-16 Sun	1	60	15
2016-10-16 Sun	2	60	15
2016-10-16 Sun	3	60	15
2016-10-16 Sun	4	60	15
2016-10-22 Sat	1	60	15
2016-10-22 Sat	2	60	15
2016-10-22 Sat	3	60	15
2016-10-22 Sat	4	60	15
2016-10-27 Thu	1	60	16
2016-10-27 Thu	2	60	16
2016-10-27 Thu	3	60	16
2016-10-27 Thu	4	60	15
2016-11-03 Thu	1	65	15
2016-11-03 Thu	2	65	16
2016-11-03 Thu	3	65	16
2016-11-03 Thu	4	65	16
2016-11-03 Thu	5	65	9
2016-11-08 Tue	1	65	17
2016-11-08 Tue	2	65	16
2016-11-08 Tue	3	65	16
2016-11-08 Tue	4	65	16
2016-11-13 Sun	1	70	16
2016-11-13 Sun	2	70	16
2016-11-13 Sun	3	70	16
2016-11-18 Fri	1	70	16
2016-11-18 Fri	2	70	16
2016-11-18 Fri	3	70	16
2016-11-18 Fri	4	70	16
2016-11-23 Wed	1	75	16
2016-11-23 Wed	2	75	16
2016-11-23 Wed	3	75	16
2016-11-23 Wed	4	75	16
2016-12-02 Fri	1	75	16
2016-12-02 Fri	2	75	16
2016-12-02 Fri	3	75	16
2016-12-02 Fri	4	75	16
2016-12-07 Wed	1	75	16
2016-12-07 Wed	2	75	16
2016-12-07 Wed	3	75	16
2016-12-07 Wed	4	75	16
2016-12-11 Sun	1	75	16
2016-12-11 Sun	2	75	16
2016-12-11 Sun	3	75	16
2016-12-11 Sun	4	75	16
2016-12-15 Thu	1	75	17
2016-12-15 Thu	2	75	17
2016-12-15 Thu	3	75	16
2016-12-15 Thu	4	75	11
2016-12-20 Tue	1	75	17
2016-12-20 Tue	2	75	17
2016-12-20 Tue	3	75	16
2016-12-20 Tue	4	75	14
2017-01-05 Thu	1	70	15
2017-01-05 Thu	2	70	15
2017-01-05 Thu	3	70	15
2017-01-10 Tue	1	70	15
2017-01-10 Tue	2	70	15
2017-01-10 Tue	3	70	15
2017-01-10 Tue	4	70	15
2017-01-14 Sat	1	75	15
2017-01-14 Sat	2	75	15
2017-01-14 Sat	3	75	15
2017-01-14 Sat	4	75	15
2017-01-19 Thu	1	75	15
2017-01-19 Thu	2	75	17
2017-01-19 Thu	3	75	15
2017-01-19 Thu	4	75	8
2017-01-25 Wed	1	75	15
2017-01-25 Wed	2	75	17
2017-01-25 Wed	3	75	15
2017-01-25 Wed	4	75	15
2017-01-31 Tue	1	75	17
2017-01-31 Tue	2	75	17
2017-01-31 Tue	3	75	16
2017-01-31 Tue	4	75	15
2017-02-10 Fri	1	75	18
2017-02-10 Fri	2	75	17
2017-02-10 Fri	3	75	17
2017-02-10 Fri	4	75	16
2017-02-16 Thu	1	75	18
2017-02-16 Thu	2	75	18
2017-02-16 Thu	3	75	13
2017-02-16 Thu	4	75	14
2017-02-16 Thu	5	75	5
2017-02-24 Fri	1	75	18
2017-02-24 Fri	2	75	18
2017-02-24 Fri	3	75	18
2017-02-24 Fri	4	75	14
2017-03-01 Wed	1	75	19
2017-03-01 Wed	2	75	18
2017-03-01 Wed	3	75	17
2017-03-01 Wed	4	75	16

Your notes are in your own copy of this page.

Leg PressGH Day 1360 → 585 lb (270×10 → 390×15)▲ +62%

T1, median of its first 3 sessions: 360 lb → T2, median of its last 3 sessions: 585 lb = +62% (585 − 360, as a share of 360)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 192 to 710 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-09-24 Sat	1	180	12
2016-09-24 Sat	2	180	12
2016-09-24 Sat	3	180	12
2016-09-24 Sat	4	180	12
2016-09-24 Sat	5	180	12
2016-09-29 Thu	1	200	12
2016-09-29 Thu	2	200	15
2016-09-29 Thu	3	220	15
2016-09-29 Thu	4	240	15
2016-09-29 Thu	5	260	15
2016-10-04 Tue	1	270	10
2016-10-18 Tue	1	270	10
2016-10-18 Tue	2	270	12
2016-10-18 Tue	3	270	10
2016-10-18 Tue	4	270	10
2016-10-25 Tue	1	270	10
2016-10-31 Mon	1	180	15
2016-10-31 Mon	2	180	15
2016-10-31 Mon	3	270	15
2016-10-31 Mon	4	270	15
2016-10-31 Mon	5	270	15
2016-11-05 Sat	1	270	15
2016-11-05 Sat	2	270	10
2016-11-05 Sat	3	180	15
2016-11-05 Sat	4	230	15
2016-11-05 Sat	5	230	6
2016-11-10 Thu	1	270	15
2016-11-10 Thu	2	270	15
2016-11-10 Thu	3	270	15
2016-11-10 Thu	4	270	15
2016-11-10 Thu	5	270	16
2016-11-16 Wed	1	270	15
2016-11-16 Wed	2	270	15
2016-11-16 Wed	3	270	15
2016-11-16 Wed	4	270	15
2016-11-16 Wed	5	270	15
2016-11-20 Sun	1	270	15
2016-11-20 Sun	2	310	15
2016-11-20 Sun	3	310	15
2016-11-20 Sun	4	310	15
2016-11-20 Sun	5	270	15
2016-11-30 Wed	1	310	15
2016-11-30 Wed	2	310	15
2016-11-30 Wed	3	310	15
2016-11-30 Wed	4	310	15
2016-11-30 Wed	5	310	15
2016-12-09 Fri	1	310	15
2016-12-09 Fri	2	310	15
2016-12-09 Fri	3	310	15
2016-12-09 Fri	4	310	15
2016-12-09 Fri	5	350	11
2016-12-13 Tue	1	320	15
2016-12-13 Tue	2	320	15
2016-12-13 Tue	3	370	15
2016-12-13 Tue	4	370	15
2016-12-13 Tue	5	370	15
2016-12-13 Tue	6	390	9
2016-12-17 Sat	1	320	15
2016-12-17 Sat	2	370	10
2016-12-17 Sat	3	370	8
2016-12-22 Thu	1	370	15
2016-12-22 Thu	2	360	15
2016-12-22 Thu	3	340	15
2016-12-22 Thu	4	330	15
2017-01-12 Thu	1	320	20
2017-01-12 Thu	2	330	18
2017-01-12 Thu	3	340	18
2017-01-12 Thu	4	350	18
2017-01-12 Thu	5	350	15
2017-01-16 Mon	1	320	15
2017-01-16 Mon	2	320	15
2017-01-16 Mon	3	320	15
2017-01-16 Mon	4	270	15
2017-01-21 Sat	1	320	20
2017-01-21 Sat	2	320	15
2017-01-21 Sat	3	320	16
2017-01-21 Sat	4	320	17
2017-01-21 Sat	5	320	17
2017-01-28 Sat	1	370	15
2017-01-28 Sat	2	380	15
2017-01-28 Sat	3	340	15
2017-01-28 Sat	4	330	15
2017-01-28 Sat	5	330	8
2017-02-03 Fri	1	380	15
2017-02-03 Fri	2	380	15
2017-02-03 Fri	3	380	15
2017-02-03 Fri	4	360	15
2017-02-03 Fri	5	340	15
2017-02-08 Wed	1	390	20
2017-02-08 Wed	2	410	15
2017-02-08 Wed	3	410	15
2017-02-08 Wed	4	410	15
2017-02-08 Wed	5	390	15
2017-02-12 Sun	1	370	15
2017-02-12 Sun	2	390	15
2017-02-12 Sun	3	390	15
2017-02-12 Sun	4	390	15
2017-02-12 Sun	5	370	15
2017-02-22 Wed	1	270	15
2017-02-22 Wed	2	270	15
2017-02-22 Wed	3	270	15
2017-02-22 Wed	4	270	15
2017-02-22 Wed	5	270	15
2017-02-22 Wed	6	270	15
2017-02-26 Sun	1	360	17
2017-02-26 Sun	2	410	15
2017-02-26 Sun	3	410	15
2017-02-26 Sun	4	410	15
2017-02-26 Sun	5	410	15

Your notes are in your own copy of this page.

Good Morning 90 DegGH Day 393 → 150 lb (70×10 → 100×15)▲ +61%

T1, median of its first 3 sessions: 93 lb → T2, median of its last 3 sessions: 150 lb = +61% (150 − 93, as a share of 93)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 64 to 161 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-10-22 Sat	1	50	15
2016-10-22 Sat	2	50	15
2016-10-22 Sat	3	50	15
2016-10-27 Thu	1	50	15
2016-10-27 Thu	2	60	15
2016-10-27 Thu	3	70	10
2016-11-03 Thu	1	70	15
2016-11-03 Thu	2	70	15
2016-11-03 Thu	3	70	15
2016-11-08 Tue	1	70	15
2016-11-08 Tue	2	70	15
2016-11-08 Tue	3	70	15
2016-11-13 Sun	1	80	15
2016-11-13 Sun	2	80	15
2016-11-13 Sun	3	70	15
2016-11-18 Fri	1	80	15
2016-11-18 Fri	2	80	15
2016-11-18 Fri	3	80	15
2016-11-23 Wed	1	80	15
2016-11-23 Wed	2	80	15
2016-12-02 Fri	1	80	15
2016-12-02 Fri	2	80	15
2016-12-02 Fri	3	80	15
2016-12-07 Wed	1	80	15
2016-12-07 Wed	2	80	15
2016-12-07 Wed	3	80	15
2016-12-07 Wed	4	80	6
2016-12-11 Sun	1	90	15
2016-12-11 Sun	2	90	15
2016-12-11 Sun	3	90	15
2016-12-15 Thu	1	90	15
2016-12-15 Thu	2	90	15
2016-12-15 Thu	3	90	15
2016-12-20 Tue	1	90	15
2016-12-20 Tue	2	90	15
2016-12-20 Tue	3	90	16
2017-01-10 Tue	1	90	15
2017-01-10 Tue	2	90	15
2017-01-10 Tue	3	90	15
2017-01-14 Sat	1	90	15
2017-01-14 Sat	2	90	16
2017-01-19 Thu	1	90	15
2017-01-19 Thu	2	90	15
2017-01-19 Thu	3	90	15
2017-01-31 Tue	1	90	15
2017-01-31 Tue	2	90	15
2017-01-31 Tue	3	90	15
2017-02-10 Fri	1	100	15
2017-02-10 Fri	2	100	15
2017-02-10 Fri	3	100	15
2017-02-16 Thu	1	100	15
2017-02-16 Thu	2	100	15
2017-02-16 Thu	3	100	15
2017-02-16 Thu	4	90	15
2017-02-24 Fri	1	100	15
2017-02-24 Fri	2	100	15
2017-02-24 Fri	3	90	15
2017-03-01 Wed	1	100	15
2017-03-01 Wed	2	100	15
2017-03-01 Wed	3	100	15

Your notes are in your own copy of this page.

Front Squat (Barbell)GH Day 1133 → 202 lb (85×17 → 135×15)▲ +52% †

T1, median of its first 3 sessions: 133 lb → T2, median of its last 3 sessions: 202 lb = +52% (202 − 133, as a share of 133)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 109 to 232 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-19 Fri	1	65	27
2016-08-19 Fri	2	75	15
2016-08-19 Fri	3	85	12
2016-08-19 Fri	4	85	11
2016-09-02 Fri	1	85	17
2016-09-02 Fri	2	85	16
2016-09-02 Fri	3	85	13
2016-09-02 Fri	4	85	12
2016-09-09 Fri	1	85	18
2016-09-09 Fri	2	85	17
2016-09-09 Fri	3	85	14
2016-09-09 Fri	4	85	13
2016-09-13 Tue	1	105	13
2016-09-13 Tue	2	95	14
2016-09-13 Tue	3	85	15
2016-09-13 Tue	4	85	14
2016-09-20 Tue	1	110	13
2016-09-20 Tue	2	100	15
2016-09-20 Tue	3	90	15
2016-09-20 Tue	4	85	15
2016-09-24 Sat	1	110	14
2016-09-24 Sat	2	110	13
2016-09-24 Sat	3	90	15
2016-09-24 Sat	4	90	15
2016-09-29 Thu	1	120	14
2016-09-29 Thu	2	110	13
2016-09-29 Thu	3	90	15
2016-09-29 Thu	4	90	15
2016-10-04 Tue	1	120	15
2016-10-04 Tue	2	110	14
2016-10-04 Tue	3	100	15
2016-10-04 Tue	4	90	15
2016-10-13 Thu	1	120	15
2016-10-13 Thu	2	110	15
2016-10-13 Thu	3	100	15
2016-10-13 Thu	4	90	15
2016-10-18 Tue	1	120	15
2016-10-18 Tue	2	120	15
2016-10-18 Tue	3	100	15
2016-10-18 Tue	4	95	15
2016-10-25 Tue	1	120	12
2016-10-25 Tue	2	110	14
2016-10-25 Tue	3	100	15
2016-10-25 Tue	4	95	15
2016-10-31 Mon	1	90	15
2016-10-31 Mon	2	90	15
2016-10-31 Mon	3	90	15
2016-10-31 Mon	4	90	15
2016-11-05 Sat	1	90	15
2016-11-05 Sat	2	90	15
2016-11-05 Sat	3	90	15
2016-11-05 Sat	4	90	15
2016-11-10 Thu	1	90	15
2016-11-10 Thu	2	90	15
2016-11-10 Thu	3	90	15
2016-11-10 Thu	4	90	15
2016-11-16 Wed	1	90	15
2016-11-16 Wed	2	90	15
2016-11-16 Wed	3	90	15
2016-11-16 Wed	4	100	15
2016-11-20 Sun	1	90	15
2016-11-20 Sun	2	90	15
2016-11-20 Sun	3	100	15
2016-11-20 Sun	4	100	15
2016-11-30 Wed	1	90	15
2016-11-30 Wed	2	100	15
2016-11-30 Wed	3	100	15
2016-11-30 Wed	4	110	15
2016-12-04 Sun	1	100	15
2016-12-04 Sun	2	100	15
2016-12-04 Sun	3	110	15
2016-12-04 Sun	4	110	15
2016-12-09 Fri	1	100	15
2016-12-09 Fri	2	110	15
2016-12-09 Fri	3	110	15
2016-12-09 Fri	4	110	15
2016-12-13 Tue	1	120	15
2016-12-13 Tue	2	110	15
2016-12-13 Tue	3	110	15
2016-12-13 Tue	4	120	15
2016-12-17 Sat	1	140	14
2016-12-17 Sat	2	130	13
2016-12-17 Sat	3	120	15
2016-12-17 Sat	4	110	15
2016-12-22 Thu	1	150	11
2016-12-22 Thu	2	130	13
2016-12-22 Thu	3	120	17
2016-12-22 Thu	4	120	18
2017-01-12 Thu	1	130	12
2017-01-12 Thu	2	120	13
2017-01-12 Thu	3	110	13
2017-01-12 Thu	4	100	20
2017-01-16 Mon	1	140	12
2017-01-16 Mon	2	130	13
2017-01-16 Mon	3	120	15
2017-01-16 Mon	4	110	20
2017-01-21 Sat	1	145	13
2017-01-21 Sat	2	125	14
2017-01-21 Sat	3	115	19
2017-01-21 Sat	4	115	18
2017-01-28 Sat	1	150	11
2017-01-28 Sat	2	130	13
2017-01-28 Sat	3	120	17
2017-01-28 Sat	4	120	18
2017-02-03 Fri	1	150	11
2017-02-03 Fri	2	130	13
2017-02-03 Fri	3	120	18
2017-02-03 Fri	4	120	19
2017-02-08 Wed	1	135	15
2017-02-08 Wed	2	135	14
2017-02-08 Wed	3	135	13
2017-02-08 Wed	4	135	12
2017-02-12 Sun	1	135	15
2017-02-12 Sun	2	135	14
2017-02-12 Sun	3	135	13
2017-02-12 Sun	4	135	12
2017-02-26 Sun	1	145	15
2017-02-26 Sun	2	135	14
2017-02-26 Sun	3	135	13
2017-02-26 Sun	4	135	12

Your notes are in your own copy of this page.

C1 Reverse Grip Bench Press (12 to 15)GH Day 2133 → 195 lb (95×12 → 150×9)▲ +47%

T1, median of its first 3 sessions: 133 lb → T2, median of its last 3 sessions: 195 lb = +47% (195 − 133, as a share of 133)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 123 to 210 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-14 Sun	1	95	12
2016-08-14 Sun	2	85	12
2016-08-14 Sun	3	80	10
2016-08-14 Sun	4	70	12
2016-08-21 Sun	1	95	12
2016-08-21 Sun	2	85	12
2016-08-21 Sun	3	75	12
2016-08-21 Sun	4	70	14
2016-08-29 Mon	1	95	12
2016-08-29 Mon	2	85	11
2016-08-29 Mon	3	75	12
2016-08-29 Mon	4	70	13
2016-08-29 Mon	5	65	7
2016-09-03 Sat	1	95	14
2016-09-03 Sat	2	95	11
2016-09-03 Sat	3	90	12
2016-09-03 Sat	4	85	12
2016-09-03 Sat	5	80	7
2016-09-10 Sat	1	95	14
2016-09-10 Sat	2	95	9
2016-09-10 Sat	3	85	11
2016-09-10 Sat	4	85	10
2016-09-14 Wed	1	95	14
2016-09-14 Wed	2	90	13
2016-09-14 Wed	3	85	12
2016-09-14 Wed	4	85	10
2016-09-14 Wed	5	80	10
2016-09-21 Wed	1	100	13
2016-09-21 Wed	2	90	13
2016-09-21 Wed	3	85	12
2016-09-21 Wed	4	85	10
2016-09-21 Wed	5	80	10
2016-09-25 Sun	1	105	13
2016-09-25 Sun	2	95	13
2016-09-25 Sun	3	90	12
2016-09-25 Sun	4	90	9
2016-09-25 Sun	5	80	11
2016-10-01 Sat	1	110	10
2016-10-01 Sat	2	95	14
2016-10-01 Sat	3	90	12
2016-10-01 Sat	4	85	13
2016-10-01 Sat	5	80	11
2016-10-05 Wed	1	110	6
2016-10-05 Wed	2	95	14
2016-10-05 Wed	3	90	14
2016-10-05 Wed	4	85	13
2016-10-05 Wed	5	80	11
2016-10-14 Fri	1	100	11
2016-10-14 Fri	2	95	14
2016-10-14 Fri	3	90	12
2016-10-14 Fri	4	85	13
2016-10-14 Fri	5	80	10
2016-10-21 Fri	1	100	12
2016-10-21 Fri	2	95	13
2016-10-21 Fri	3	90	12
2016-10-21 Fri	4	85	14
2016-10-21 Fri	5	80	12
2016-10-26 Wed	1	100	13
2016-10-26 Wed	2	95	13
2016-10-26 Wed	3	90	12
2016-10-26 Wed	4	85	13
2016-10-26 Wed	5	80	12
2016-11-01 Tue	1	100	15
2016-11-01 Tue	2	100	14
2016-11-01 Tue	3	108	12
2016-11-01 Tue	4	90	13
2016-11-01 Tue	5	85	13
2016-11-06 Sun	1	110	13
2016-11-06 Sun	2	100	15
2016-11-06 Sun	3	100	12
2016-11-06 Sun	4	90	13
2016-11-06 Sun	5	90	13
2016-11-11 Fri	1	115	10
2016-11-11 Fri	2	100	15
2016-11-11 Fri	3	100	12
2016-11-11 Fri	4	90	14
2016-11-11 Fri	5	90	3
2016-11-17 Thu	1	115	11
2016-11-17 Thu	2	100	15
2016-11-17 Thu	3	100	13
2016-11-17 Thu	4	100	12
2016-11-17 Thu	5	100	10
2016-11-21 Mon	1	115	14
2016-11-21 Mon	2	115	12
2016-11-21 Mon	3	110	12
2016-11-21 Mon	4	100	12
2016-11-21 Mon	5	100	10
2016-12-01 Thu	1	115	13
2016-12-01 Thu	2	115	10
2016-12-01 Thu	3	110	12
2016-12-01 Thu	4	100	12
2016-12-06 Tue	1	115	11
2016-12-06 Tue	2	110	12
2016-12-06 Tue	3	105	11
2016-12-06 Tue	4	100	12
2016-12-06 Tue	5	100	10
2016-12-10 Sat	1	115	14
2016-12-10 Sat	2	115	11
2016-12-10 Sat	3	110	10
2016-12-10 Sat	4	100	13
2016-12-14 Wed	1	120	15
2016-12-14 Wed	2	120	12
2016-12-14 Wed	3	120	10
2016-12-14 Wed	4	120	9
2016-12-14 Wed	5	110	11
2016-12-18 Sun	1	130	11
2016-12-18 Sun	2	120	14
2016-12-18 Sun	3	125	10
2016-12-18 Sun	4	120	9
2016-12-18 Sun	5	120	5
2016-12-23 Fri	1	130	12
2016-12-23 Fri	2	125	12
2016-12-23 Fri	3	120	11
2016-12-23 Fri	4	120	9
2016-12-23 Fri	5	120	7
2017-01-04 Wed	1	120	12
2017-01-04 Wed	2	120	7
2017-01-04 Wed	3	100	13
2017-01-04 Wed	4	100	10
2017-01-04 Wed	5	100	10
2017-01-04 Wed	6	100	1
2017-01-08 Sun	1	120	12
2017-01-08 Sun	2	120	9
2017-01-08 Sun	3	110	13
2017-01-08 Sun	4	110	10
2017-01-08 Sun	5	100	12
2017-01-08 Sun	6	100	1
2017-01-13 Fri	1	120	12
2017-01-13 Fri	2	120	9
2017-01-13 Fri	3	110	13
2017-01-13 Fri	4	110	11
2017-01-13 Fri	5	100	13
2017-01-17 Tue	1	130	8
2017-01-17 Tue	2	120	12
2017-01-17 Tue	3	110	14
2017-01-17 Tue	4	110	11
2017-01-17 Tue	5	100	11
2017-01-22 Sun	1	130	12
2017-01-22 Sun	2	125	12
2017-01-22 Sun	3	120	11
2017-01-22 Sun	4	120	9
2017-01-22 Sun	5	120	8
2017-01-29 Sun	1	130	10
2017-01-29 Sun	2	120	13
2017-01-29 Sun	3	120	10
2017-01-29 Sun	4	120	7
2017-01-29 Sun	5	110	10
2017-02-04 Sat	1	130	12
2017-02-04 Sat	2	125	13
2017-02-04 Sat	3	120	11
2017-02-04 Sat	4	120	9
2017-02-04 Sat	5	120	8
2017-02-09 Thu	1	130	12
2017-02-09 Thu	2	125	12
2017-02-09 Thu	3	120	9
2017-02-09 Thu	4	110	13
2017-02-09 Thu	5	110	11
2017-02-14 Tue	1	130	13
2017-02-14 Tue	2	125	13
2017-02-14 Tue	3	120	10
2017-02-14 Tue	4	110	13
2017-02-14 Tue	5	110	11
2017-02-14 Tue	6	110	6
2017-02-23 Thu	1	130	13
2017-02-23 Thu	2	125	13
2017-02-23 Thu	3	120	10
2017-02-23 Thu	4	110	13
2017-02-23 Thu	5	110	11
2017-02-23 Thu	6	110	7
2017-02-28 Tue	1	130	13
2017-02-28 Tue	2	130	13
2017-02-28 Tue	3	120	12
2017-02-28 Tue	4	110	13
2017-02-28 Tue	5	110	11
2017-03-05 Sun	1	130	14
2017-03-05 Sun	2	130	9
2017-03-05 Sun	3	120	13
2017-03-05 Sun	4	110	14
2017-03-05 Sun	5	110	12
2017-03-19 Sun	1	130	13
2017-03-19 Sun	2	130	14
2017-03-19 Sun	3	120	14
2017-03-19 Sun	4	110	16
2017-03-19 Sun	5	110	10
2017-03-24 Fri	1	130	15
2017-03-24 Fri	2	130	14
2017-03-24 Fri	3	120	15
2017-03-24 Fri	4	110	16
2017-03-24 Fri	5	110	10
2017-03-24 Fri	6	110	10
2017-03-28 Tue	1	130	13
2017-03-28 Tue	2	130	15
2017-03-28 Tue	3	120	15
2017-03-28 Tue	4	110	14
2017-03-28 Tue	5	110	12
2017-04-02 Sun	1	140	9
2017-04-02 Sun	2	130	16
2017-04-02 Sun	3	120	14
2017-04-02 Sun	4	110	15
2017-04-02 Sun	5	110	14
2017-04-08 Sat	1	140	10
2017-04-08 Sat	2	130	12
2017-04-08 Sat	3	120	13
2017-04-08 Sat	4	110	16
2017-04-21 Fri	1	140	11
2017-04-21 Fri	2	140	11
2017-04-21 Fri	3	120	15
2017-04-21 Fri	4	120	10
2017-04-21 Fri	5	110	15
2017-05-02 Tue	1	140	11
2017-05-02 Tue	2	140	9
2017-05-02 Tue	3	120	16
2017-05-02 Tue	4	120	14
2017-05-02 Tue	5	110	18
2017-05-13 Sat	1	150	7
2017-05-13 Sat	2	140	10
2017-05-13 Sat	3	140	9
2017-05-13 Sat	4	140	8
2017-05-13 Sat	5	140	7
2017-05-20 Sat	1	150	7
2017-05-20 Sat	2	140	11
2017-05-20 Sat	3	140	9
2017-05-20 Sat	4	140	9
2017-05-20 Sat	5	140	7
2017-05-23 Tue	1	150	8
2017-05-23 Tue	2	145	9
2017-05-23 Tue	3	140	9
2017-05-23 Tue	4	140	9
2017-05-23 Tue	5	140	7
2017-05-26 Fri	1	150	7
2017-05-26 Fri	2	140	10
2017-05-26 Fri	3	140	6
2017-05-26 Fri	4	130	10
2017-05-26 Fri	5	130	9
2017-05-29 Mon	1	150	10
2017-05-29 Mon	2	150	8
2017-05-29 Mon	3	140	9
2017-05-29 Mon	4	140	9
2017-05-29 Mon	5	130	11
2017-06-02 Fri	1	150	9
2017-06-02 Fri	2	145	9
2017-06-02 Fri	3	140	10
2017-06-02 Fri	4	140	10
2017-06-02 Fri	5	140	9
2017-06-10 Sat	1	150	8
2017-06-10 Sat	2	145	9
2017-06-10 Sat	3	140	10
2017-06-10 Sat	4	140	9
2017-06-14 Wed	1	150	9
2017-06-14 Wed	2	145	9
2017-06-14 Wed	3	140	11
2017-06-14 Wed	4	140	9
2017-06-14 Wed	5	140	6
2017-06-23 Fri	1	150	9
2017-06-23 Fri	2	145	8
2017-06-23 Fri	3	140	8
2017-06-23 Fri	4	135	10
2017-06-23 Fri	5	135	6
2017-06-30 Fri	1	150	9
2017-06-30 Fri	2	145	8
2017-06-30 Fri	3	140	9
2017-06-30 Fri	4	135	10
2017-06-30 Fri	5	135	7
2017-07-06 Thu	1	150	9
2017-07-06 Thu	2	145	9
2017-07-06 Thu	3	140	8
2017-07-06 Thu	4	135	11
2017-07-06 Thu	5	135	8
2017-07-11 Tue	1	150	9
2017-07-11 Tue	2	145	9
2017-07-11 Tue	3	140	9
2017-07-11 Tue	4	140	8
2017-07-11 Tue	5	135	9
2017-07-16 Sun	1	150	10
2017-07-16 Sun	2	145	11
2017-07-16 Sun	3	140	10
2017-07-16 Sun	4	140	8
2017-07-16 Sun	5	135	9
2017-07-21 Fri	1	150	9
2017-07-21 Fri	2	145	9
2017-07-21 Fri	3	140	10
2017-07-21 Fri	4	140	8
2017-07-26 Wed	1	150	9
2017-07-26 Wed	2	145	10
2017-07-26 Wed	3	140	10
2017-07-26 Wed	4	140	9
2017-07-26 Wed	5	140	5
2017-08-15 Tue	1	150	9
2017-08-15 Tue	2	145	10
2017-08-15 Tue	3	140	10
2017-08-15 Tue	4	140	8
2017-09-23 Sat	1	150	9
2017-09-23 Sat	2	145	9
2017-09-23 Sat	3	140	7
2017-09-23 Sat	4	130	7
2017-12-23 Sat	1	120	10
2017-12-23 Sat	2	120	6
2017-12-23 Sat	3	100	9
2017-12-23 Sat	4	100	8

Your notes are in your own copy of this page.

Rear Delt Raise (15 - 20)GH Day 441 → 60 lb (27.5×15 → 40×15)▲ +45% †

T1, median of its first 3 sessions: 41 lb → T2, median of its last 3 sessions: 60 lb = +45% (60 − 41, as a share of 41)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 38 to 63 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-18 Thu	1	27.5	16
2016-08-18 Thu	2	27.5	15
2016-08-18 Thu	3	25	15
2016-08-24 Wed	1	27.5	15
2016-08-24 Wed	2	27.5	13
2016-08-24 Wed	3	27.5	15
2016-09-01 Thu	1	27.5	15
2016-09-01 Thu	2	27.5	15
2016-09-01 Thu	3	27.5	15
2016-09-01 Thu	4	27.5	15
2016-09-07 Wed	1	27.5	15
2016-09-07 Wed	2	27.5	15
2016-09-07 Wed	3	27.5	14
2016-09-07 Wed	4	25	15
2016-09-12 Mon	1	27.5	15
2016-09-12 Mon	2	27.5	15
2016-09-12 Mon	3	27.5	15
2016-09-12 Mon	4	27.5	14
2016-09-18 Sun	1	25	20
2016-09-18 Sun	2	25	16
2016-09-18 Sun	3	25	15
2016-09-18 Sun	4	25	15
2016-09-23 Fri	1	25	20
2016-09-23 Fri	2	25	17
2016-09-23 Fri	3	25	17
2016-09-23 Fri	4	25	10
2016-09-28 Wed	1	27.5	17
2016-09-28 Wed	2	27.5	16
2016-09-28 Wed	3	25	15
2016-09-28 Wed	4	25	12
2016-09-28 Wed	5	25	10
2016-10-03 Mon	1	27.5	18
2016-10-03 Mon	2	27.5	16
2016-10-03 Mon	3	25	15
2016-10-03 Mon	4	25	15
2016-10-12 Wed	1	27.5	19
2016-10-12 Wed	2	27.5	17
2016-10-12 Wed	3	25	15
2016-10-12 Wed	4	25	16
2016-10-17 Mon	1	30	16
2016-10-17 Mon	2	30	15
2016-10-17 Mon	3	25	15
2016-10-17 Mon	4	25	15
2016-10-23 Sun	1	30	17
2016-10-23 Sun	2	30	15
2016-10-23 Sun	3	25	15
2016-10-23 Sun	4	25	15
2016-10-28 Fri	1	35	15
2016-10-28 Fri	2	30	15
2016-10-28 Fri	3	25	15
2016-10-28 Fri	4	25	3
2016-11-04 Fri	1	35	15
2016-11-04 Fri	2	30	15
2016-11-04 Fri	3	25	15
2016-11-04 Fri	4	25	15
2016-11-09 Wed	1	35	15
2016-11-09 Wed	2	30	15
2016-11-09 Wed	3	25	15
2016-11-09 Wed	4	25	14
2016-11-14 Mon	1	35	15
2016-11-14 Mon	2	30	15
2016-11-14 Mon	3	30	15
2016-11-14 Mon	4	25	15
2016-11-19 Sat	1	35	15
2016-11-19 Sat	2	30	15
2016-11-19 Sat	3	30	15
2016-11-19 Sat	4	30	9
2016-11-23 Wed	1	35	15
2016-11-23 Wed	2	30	15
2016-11-29 Tue	1	35	15
2016-11-29 Tue	2	30	15
2016-11-29 Tue	3	30	15
2016-12-03 Sat	1	35	15
2016-12-03 Sat	2	30	15
2016-12-03 Sat	3	30	15
2016-12-03 Sat	4	30	4
2016-12-08 Thu	1	35	15
2016-12-08 Thu	2	30	15
2016-12-08 Thu	3	30	15
2016-12-08 Thu	4	30	4
2016-12-12 Mon	1	35	15
2016-12-12 Mon	2	30	15
2016-12-12 Mon	3	30	15
2016-12-12 Mon	4	30	15
2016-12-16 Fri	1	40	15
2016-12-16 Fri	2	35	15
2016-12-16 Fri	3	35	15
2016-12-21 Wed	1	40	15
2016-12-21 Wed	2	35	15
2016-12-21 Wed	3	30	15
2016-12-21 Wed	4	30	4
2017-01-06 Fri	1	40	15
2017-01-06 Fri	2	35	15
2017-01-06 Fri	3	30	15
2017-01-11 Wed	1	40	15
2017-01-11 Wed	2	35	15
2017-01-11 Wed	3	30	15
2017-01-11 Wed	4	30	11
2017-01-15 Sun	1	40	15
2017-01-15 Sun	2	35	15
2017-01-15 Sun	3	30	15
2017-01-15 Sun	4	30	4
2017-01-20 Fri	1	40	15
2017-01-20 Fri	2	35	15
2017-01-20 Fri	3	30	15
2017-01-20 Fri	4	30	7
2017-01-26 Thu	1	40	15
2017-01-26 Thu	2	35	15
2017-01-26 Thu	3	30	15
2017-02-01 Wed	1	40	15
2017-02-01 Wed	2	35	15
2017-02-01 Wed	3	30	15
2017-02-01 Wed	4	30	15
2017-02-06 Mon	1	40	15
2017-02-06 Mon	2	35	15
2017-02-06 Mon	3	30	15
2017-02-06 Mon	4	30	15
2017-02-11 Sat	1	40	15
2017-02-11 Sat	2	35	15
2017-02-11 Sat	3	30	15
2017-02-17 Fri	1	40	15
2017-02-17 Fri	2	35	15
2017-02-17 Fri	3	30	15
2017-02-17 Fri	4	30	15
2017-02-25 Sat	1	40	15
2017-02-25 Sat	2	35	15
2017-02-25 Sat	3	30	15
2017-03-02 Thu	1	40	15
2017-03-02 Thu	2	35	15
2017-03-02 Thu	3	30	15
2017-03-02 Thu	4	30	6
2017-03-21 Tue	1	40	15
2017-03-21 Tue	2	35	15
2017-03-21 Tue	3	30	15
2017-03-21 Tue	4	30	15
2017-03-25 Sat	1	40	15
2017-03-25 Sat	2	35	15
2017-03-25 Sat	3	30	15
2017-03-25 Sat	4	30	15
2017-04-09 Sun	1	40	15
2017-04-09 Sun	2	35	15
2017-04-09 Sun	3	30	15
2017-04-09 Sun	4	30	15
2017-04-30 Sun	1	40	15
2017-04-30 Sun	2	35	15
2017-04-30 Sun	3	30	15
2017-04-30 Sun	4	30	15
2017-05-21 Sun	1	40	15
2017-05-21 Sun	2	35	15
2017-05-21 Sun	3	30	15
2017-05-27 Sat	1	40	15
2017-05-27 Sat	2	40	15
2017-05-27 Sat	3	30	15
2017-05-27 Sat	4	40	8
2017-05-30 Tue	1	40	15
2017-05-30 Tue	2	40	15
2017-05-30 Tue	3	30	15
2017-05-30 Tue	4	40	2
2017-06-11 Sun	1	40	15
2017-06-11 Sun	2	35	15
2017-06-11 Sun	3	35	15
2017-06-18 Sun	1	40	15
2017-06-18 Sun	2	40	15
2017-06-18 Sun	3	35	15
2017-06-22 Thu	1	40	15
2017-06-22 Thu	2	40	15
2017-06-22 Thu	3	35	15
2017-06-22 Thu	4	35	10
2017-06-28 Wed	1	40	15
2017-06-28 Wed	2	35	15
2017-06-28 Wed	3	40	15
2017-06-28 Wed	4	35	15
2017-07-02 Sun	1	40	15
2017-07-02 Sun	2	35	15
2017-07-02 Sun	3	40	15
2017-07-02 Sun	4	35	15
2017-07-08 Sat	1	40	15
2017-07-08 Sat	2	40	15
2017-07-08 Sat	3	35	15
2017-07-08 Sat	4	35	15
2017-07-14 Fri	1	40	15
2017-07-14 Fri	2	40	15
2017-07-14 Fri	3	35	15
2017-07-14 Fri	4	35	15
2017-07-23 Sun	1	40	15
2017-07-23 Sun	2	40	15
2017-07-23 Sun	3	35	15
2017-07-29 Sat	1	40	15
2017-07-29 Sat	2	40	15
2017-07-29 Sat	3	35	15
2017-08-19 Sat	1	40	15
2017-08-19 Sat	2	40	15
2017-08-19 Sat	3	35	15
2017-08-24 Thu	1	40	15
2017-08-24 Thu	2	40	15
2017-08-24 Thu	3	35	15
2017-08-24 Thu	4	35	15
2017-10-07 Sat	1	40	15
2017-10-07 Sat	2	40	15
2017-10-07 Sat	3	35	15
2017-12-28 Thu	1	30	15
2017-12-28 Thu	2	30	15
2017-12-28 Thu	3	30	15

Your notes are in your own copy of this page.

Lateral Raise MachineShoulder Machine135 → 182 lb (90×15 → 140×9)▲ +35%

T1, median of its first 3 sessions: 135 lb → T2, median of its last 3 sessions: 182 lb = +35% (182 − 135, as a share of 135)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 127 to 194 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-08 Wed	1	90	15
2017-03-08 Wed	2	90	13
2017-03-08 Wed	3	90	10
2017-03-08 Wed	4	85	11
2017-03-10 Fri	1	90	15
2017-03-10 Fri	2	90	8
2017-03-10 Fri	3	85	10
2017-03-10 Fri	4	80	8
2017-03-13 Mon	1	100	12
2017-03-13 Mon	2	95	8
2017-03-13 Mon	3	90	7
2017-03-13 Mon	4	80	7
2017-03-15 Wed	1	100	17
2017-03-15 Wed	2	120	10
2017-03-15 Wed	3	115	10
2017-03-15 Wed	4	110	6
2017-03-18 Sat	1	100	12
2017-03-18 Sat	2	95	10
2017-03-18 Sat	3	90	10
2017-03-18 Sat	4	85	10
2017-03-23 Thu	1	100	13
2017-03-23 Thu	2	90	11
2017-03-23 Thu	3	85	11
2017-03-23 Thu	4	80	10
2017-03-23 Thu	5	70	10
2017-03-29 Wed	1	100	13
2017-03-29 Wed	2	90	10
2017-03-29 Wed	3	85	12
2017-03-29 Wed	4	80	11
2017-04-05 Wed	1	105	13
2017-04-05 Wed	2	95	10
2017-04-05 Wed	3	90	12
2017-04-05 Wed	4	80	11
2017-04-05 Wed	5	80	11
2017-04-12 Wed	1	110	13
2017-04-12 Wed	2	95	10
2017-04-12 Wed	3	95	12
2017-04-12 Wed	4	80	11
2017-04-12 Wed	5	80	4
2017-04-19 Wed	1	110	14
2017-04-19 Wed	2	100	10
2017-04-19 Wed	3	95	10
2017-04-19 Wed	4	80	13
2017-04-19 Wed	5	80	6
2017-04-24 Mon	1	120	13
2017-04-24 Mon	2	100	10
2017-04-24 Mon	3	95	10
2017-04-24 Mon	4	80	14
2017-05-04 Thu	1	120	13
2017-05-04 Thu	2	100	11
2017-05-04 Thu	3	95	10
2017-05-04 Thu	4	85	14
2017-05-18 Thu	1	130	9
2017-05-18 Thu	2	110	10
2017-05-18 Thu	3	100	10
2017-05-18 Thu	4	90	10
2017-05-24 Wed	1	130	11
2017-05-24 Wed	2	110	11
2017-05-24 Wed	3	105	10
2017-05-24 Wed	4	95	10
2017-06-07 Wed	1	140	9
2017-06-07 Wed	2	120	10
2017-06-07 Wed	3	105	11
2017-06-07 Wed	4	95	11
2017-07-19 Wed	1	140	10
2017-07-19 Wed	2	120	10
2017-07-19 Wed	3	110	9
2017-07-19 Wed	4	100	11
2017-07-19 Wed	5	100	6

Your notes are in your own copy of this page.

C1: Close Grip Bench PressGH Day 4161 → 215 lb (115×12 → 170×8)▲ +34%

T1, median of its first 3 sessions: 161 lb → T2, median of its last 3 sessions: 215 lb = +34% (215 − 161, as a share of 161)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 21 to 253 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-18 Thu	1	35	11
2016-08-18 Thu	2	30	12
2016-08-18 Thu	3	30	10
2016-08-24 Wed	1	115	12
2016-08-24 Wed	2	115	10
2016-08-24 Wed	3	105	10
2016-09-01 Thu	1	115	12
2016-09-01 Thu	2	115	9
2016-09-01 Thu	3	105	11
2016-09-07 Wed	1	115	12
2016-09-07 Wed	2	115	9
2016-09-07 Wed	3	105	10
2016-09-12 Mon	1	115	12
2016-09-12 Mon	2	110	10
2016-09-12 Mon	3	105	11
2016-09-18 Sun	1	120	12
2016-09-18 Sun	2	115	12
2016-09-18 Sun	3	110	12
2016-09-23 Fri	1	125	12
2016-09-23 Fri	2	110	14
2016-09-28 Wed	1	125	10
2016-09-28 Wed	2	115	10
2016-09-28 Wed	3	105	12
2016-10-03 Mon	1	130	8
2016-10-03 Mon	2	115	11
2016-10-03 Mon	3	105	12
2016-10-12 Wed	1	125	9
2016-10-12 Wed	2	115	11
2016-10-12 Wed	3	105	11
2016-10-17 Mon	1	125	11
2016-10-17 Mon	2	120	12
2016-10-17 Mon	3	110	13
2016-10-23 Sun	1	125	11
2016-10-23 Sun	2	120	13
2016-10-23 Sun	3	115	13
2016-10-28 Fri	1	125	14
2016-10-28 Fri	2	120	13
2016-10-28 Fri	3	115	13
2016-11-04 Fri	1	125	14
2016-11-04 Fri	2	120	12
2016-11-04 Fri	3	115	12
2016-11-04 Fri	4	110	6
2016-11-09 Wed	1	130	12
2016-11-09 Wed	2	120	13
2016-11-09 Wed	3	115	13
2016-11-09 Wed	4	110	12
2016-11-14 Mon	1	130	13
2016-11-14 Mon	2	120	13
2016-11-14 Mon	3	120	13
2016-11-19 Sat	1	130	14
2016-11-19 Sat	2	130	13
2016-11-19 Sat	3	120	14
2016-11-29 Tue	1	130	14
2016-11-29 Tue	2	130	13
2016-11-29 Tue	3	120	14
2016-12-03 Sat	1	140	11
2016-12-03 Sat	2	130	13
2016-12-03 Sat	3	120	15
2016-12-08 Thu	1	140	11
2016-12-08 Thu	2	130	13
2016-12-08 Thu	3	120	14
2016-12-08 Thu	4	120	8
2016-12-12 Mon	1	140	11
2016-12-12 Mon	2	140	11
2016-12-12 Mon	3	120	15
2016-12-16 Fri	1	150	11
2016-12-16 Fri	2	140	12
2016-12-16 Fri	3	130	13
2016-12-21 Wed	1	155	7
2016-12-21 Wed	2	140	12
2016-12-21 Wed	3	130	13
2016-12-21 Wed	4	130	8
2017-01-06 Fri	1	130	14
2017-01-06 Fri	2	130	13
2017-01-06 Fri	3	120	15
2017-01-11 Wed	1	130	16
2017-01-11 Wed	2	130	13
2017-01-11 Wed	3	120	16
2017-01-11 Wed	4	120	8
2017-01-15 Sun	1	140	13
2017-01-15 Sun	2	130	15
2017-01-15 Sun	3	130	14
2017-01-20 Fri	1	145	14
2017-01-20 Fri	2	140	14
2017-01-20 Fri	3	130	14
2017-01-26 Thu	1	155	9
2017-01-26 Thu	2	140	13
2017-01-26 Thu	3	130	15
2017-01-26 Thu	4	130	8
2017-02-01 Wed	1	140	11
2017-02-01 Wed	2	130	15
2017-02-01 Wed	3	140	12
2017-02-06 Mon	1	155	11
2017-02-06 Mon	2	145	14
2017-02-06 Mon	3	135	13
2017-02-11 Sat	1	155	10
2017-02-11 Sat	2	145	12
2017-02-11 Sat	3	140	13
2017-02-17 Fri	1	155	10
2017-02-17 Fri	2	145	13
2017-02-17 Fri	3	140	12
2017-02-17 Fri	4	140	7
2017-02-25 Sat	1	155	12
2017-02-25 Sat	2	145	13
2017-02-25 Sat	3	140	13
2017-03-02 Thu	1	155	12
2017-03-02 Thu	2	145	13
2017-03-02 Thu	3	140	13
2017-03-21 Tue	1	155	12
2017-03-21 Tue	2	145	14
2017-03-21 Tue	3	140	14
2017-03-25 Sat	1	155	12
2017-03-25 Sat	2	150	14
2017-03-25 Sat	3	140	12
2017-03-25 Sat	4	140	8
2017-04-09 Sun	1	155	12
2017-04-09 Sun	2	150	13
2017-04-09 Sun	3	140	12
2017-04-30 Sun	1	155	12
2017-04-30 Sun	2	155	12
2017-04-30 Sun	3	140	15
2017-05-27 Sat	1	165	8
2017-05-27 Sat	2	155	9
2017-05-27 Sat	3	155	9
2017-05-30 Tue	1	165	8
2017-05-30 Tue	2	160	9
2017-05-30 Tue	3	160	9
2017-05-30 Tue	4	160	4
2017-06-11 Sun	1	165	11
2017-06-11 Sun	2	165	9
2017-06-11 Sun	3	160	10
2017-06-18 Sun	1	165	10
2017-06-18 Sun	2	165	8
2017-06-18 Sun	3	160	9
2017-06-22 Thu	1	165	8
2017-06-22 Thu	2	155	9
2017-06-22 Thu	3	150	8
2017-06-22 Thu	4	150	6
2017-06-28 Wed	1	165	9
2017-06-28 Wed	2	155	9
2017-06-28 Wed	3	150	8
2017-06-28 Wed	4	150	8
2017-07-02 Sun	1	165	10
2017-07-02 Sun	2	160	9
2017-07-02 Sun	3	155	9
2017-07-02 Sun	4	150	6
2017-07-08 Sat	1	170	9
2017-07-08 Sat	2	165	9
2017-07-08 Sat	3	160	9
2017-07-23 Sun	1	170	9
2017-07-23 Sun	2	165	10
2017-07-23 Sun	3	160	10
2017-07-29 Sat	1	170	10
2017-07-29 Sat	2	165	11
2017-07-29 Sat	3	160	11
2017-08-19 Sat	1	175	8
2017-08-19 Sat	2	170	8
2017-08-19 Sat	3	160	7
2017-08-24 Thu	1	175	7
2017-08-24 Thu	2	165	8
2017-08-24 Thu	3	160	8
2017-10-07 Sat	1	170	8
2017-10-07 Sat	2	160	8
2017-12-28 Thu	1	130	12
2017-12-28 Thu	2	130	10
2017-12-28 Thu	3	130	8

Your notes are in your own copy of this page.

Lying Leg CurlGH Day 3147 → 186 lb (100×14 → 130×13)▲ +27%

T1, median of its first 3 sessions: 147 lb → T2, median of its last 3 sessions: 186 lb = +27% (186 − 147, as a share of 147)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 123 to 229 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-06-23 Thu	1	100	14
2016-06-23 Thu	2	100	13
2016-06-23 Thu	3	95	13
2016-08-10 Wed	1	100	14
2016-08-22 Mon	1	110	12
2016-08-22 Mon	2	105	12
2016-08-22 Mon	3	95	13
2016-08-30 Tue	1	110	20
2016-08-30 Tue	2	120	20
2016-08-30 Tue	3	130	20
2016-09-06 Tue	1	110	12
2016-09-06 Tue	2	105	12
2016-09-06 Tue	3	100	13
2016-09-11 Sun	1	90	12
2016-09-11 Sun	2	90	15
2016-09-11 Sun	3	90	15
2016-09-15 Thu	1	110	12
2016-09-15 Thu	2	105	12
2016-09-15 Thu	3	100	13
2016-09-15 Thu	4	100	9
2016-09-22 Thu	1	115	12
2016-09-22 Thu	2	110	12
2016-09-22 Thu	3	105	12
2016-09-22 Thu	4	95	18
2016-09-27 Tue	1	120	12
2016-09-27 Tue	2	115	12
2016-09-27 Tue	3	110	12
2016-09-27 Tue	4	105	12
2016-10-02 Sun	1	90	12
2016-10-02 Sun	2	95	12
2016-10-02 Sun	3	110	12
2016-10-11 Tue	1	120	12
2016-10-11 Tue	2	115	12
2016-10-11 Tue	3	110	12
2016-10-11 Tue	4	105	12
2016-10-27 Thu	1	120	12
2016-10-27 Thu	2	115	12
2016-10-27 Thu	3	110	12
2016-10-27 Thu	4	105	12
2016-11-03 Thu	1	120	12
2016-11-03 Thu	2	115	12
2016-11-03 Thu	3	110	12
2016-11-03 Thu	4	105	12
2016-11-08 Tue	1	125	12
2016-11-08 Tue	2	120	12
2016-11-08 Tue	3	115	12
2016-11-18 Fri	1	125	14
2016-11-18 Fri	2	125	12
2016-11-18 Fri	3	120	12
2016-11-18 Fri	4	115	11
2016-12-02 Fri	1	125	14
2016-12-02 Fri	2	125	12
2016-12-02 Fri	3	120	12
2016-12-07 Wed	1	125	14
2016-12-07 Wed	2	125	12
2016-12-07 Wed	3	120	12
2016-12-07 Wed	4	115	13
2016-12-15 Thu	1	145	10
2016-12-15 Thu	2	140	10
2016-12-15 Thu	3	135	11
2016-12-20 Tue	1	145	11
2016-12-20 Tue	2	140	10
2016-12-20 Tue	3	135	11
2017-01-05 Thu	1	130	10
2017-01-05 Thu	2	130	10
2017-01-05 Thu	3	125	10
2017-01-19 Thu	1	130	11
2017-01-19 Thu	2	130	11
2017-01-19 Thu	3	125	10
2017-01-25 Wed	1	130	11
2017-01-25 Wed	2	130	11
2017-01-25 Wed	3	125	11
2017-01-25 Wed	4	125	5
2017-01-31 Tue	1	130	12
2017-01-31 Tue	2	130	12
2017-01-31 Tue	3	125	11
2017-01-31 Tue	4	120	8
2017-02-16 Thu	1	130	13
2017-02-16 Thu	2	130	13
2017-02-16 Thu	3	130	11
2017-03-01 Wed	1	138	13
2017-03-01 Wed	2	130	13
2017-03-01 Wed	3	130	12

Your notes are in your own copy of this page.

Good Morning (Barbell)GH Day 3172 → 218 lb (115×15 → 145×15)▲ +26%

T1, median of its first 3 sessions: 172 lb → T2, median of its last 3 sessions: 218 lb = +26% (218 − 172, as a share of 172)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 140 to 228 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-06-23 Thu	1	90	15
2016-06-23 Thu	2	100	15
2016-06-23 Thu	3	100	15
2016-08-22 Mon	1	105	15
2016-08-22 Mon	2	115	15
2016-08-22 Mon	3	115	15
2016-08-30 Tue	1	110	15
2016-08-30 Tue	2	120	15
2016-09-06 Tue	1	115	15
2016-09-06 Tue	2	120	15
2016-09-06 Tue	3	120	15
2016-09-11 Sun	1	120	15
2016-09-11 Sun	2	120	15
2016-09-11 Sun	3	130	15
2016-09-15 Thu	1	130	15
2016-09-15 Thu	2	130	15
2016-09-15 Thu	3	130	15
2016-09-22 Thu	1	135	15
2016-09-22 Thu	2	135	15
2016-09-22 Thu	3	135	15
2016-09-27 Tue	1	145	15
2016-09-27 Tue	2	145	15
2016-09-27 Tue	3	145	15
2016-10-02 Sun	1	145	15
2016-10-02 Sun	2	145	15
2016-10-02 Sun	3	145	15
2016-10-11 Tue	1	145	15
2016-10-11 Tue	2	145	15
2016-10-11 Tue	3	145	15
2016-10-16 Sun	1	145	15
2016-10-16 Sun	2	145	15
2016-10-16 Sun	3	145	15

Your notes are in your own copy of this page.

Bicep Curl (Machine)Shoulder Machine147 → 184 lb (110×10 → 135×11)▲ +26%

T1, median of its first 3 sessions: 147 lb → T2, median of its last 3 sessions: 184 lb = +26% (184 − 147, as a share of 147)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 141 to 192 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-08 Wed	1	110	11
2017-03-08 Wed	2	110	9
2017-03-08 Wed	3	105	10
2017-03-10 Fri	1	110	10
2017-03-10 Fri	2	95	9
2017-03-10 Fri	3	95	7
2017-03-10 Fri	4	85	11
2017-03-13 Mon	1	110	10
2017-03-13 Mon	2	95	10
2017-03-13 Mon	3	95	7
2017-03-13 Mon	4	85	10
2017-03-15 Wed	1	110	14
2017-03-15 Wed	2	115	8
2017-03-15 Wed	3	105	9
2017-03-15 Wed	4	100	8
2017-03-18 Sat	1	110	11
2017-03-18 Sat	2	95	11
2017-03-18 Sat	3	90	8
2017-03-18 Sat	4	85	11
2017-03-23 Thu	1	110	14
2017-03-23 Thu	2	112.5	8
2017-03-23 Thu	3	102.5	9
2017-03-23 Thu	4	95	10
2017-03-23 Thu	5	80	8
2017-03-29 Wed	1	110	14
2017-03-29 Wed	2	112.5	8
2017-03-29 Wed	3	105	9
2017-03-29 Wed	4	100	11
2017-03-29 Wed	5	80	8
2017-04-05 Wed	1	110	15
2017-04-05 Wed	2	115	8
2017-04-05 Wed	3	105	9
2017-04-05 Wed	4	100	11
2017-04-12 Wed	1	115	15
2017-04-12 Wed	2	115	8
2017-04-12 Wed	3	105	10
2017-04-12 Wed	4	100	11
2017-04-19 Wed	1	115	15
2017-04-19 Wed	2	115	8
2017-04-19 Wed	3	105	10
2017-04-19 Wed	4	100	11
2017-04-19 Wed	5	100	5
2017-04-24 Mon	1	115	15
2017-04-24 Mon	2	115	8
2017-04-24 Mon	3	105	9
2017-04-24 Mon	4	100	11
2017-04-24 Mon	5	100	8
2017-05-04 Thu	1	115	15
2017-05-04 Thu	2	115	8
2017-05-04 Thu	3	105	10
2017-05-04 Thu	4	100	11
2017-05-04 Thu	5	100	5
2017-05-18 Thu	1	120	13
2017-05-18 Thu	2	120	10
2017-05-18 Thu	3	120	6
2017-05-18 Thu	4	120	10
2017-05-24 Wed	1	125	13
2017-05-24 Wed	2	125	9
2017-05-24 Wed	3	125	5
2017-05-24 Wed	4	120	7
2017-05-24 Wed	5	115	4
2017-06-07 Wed	1	130	13
2017-06-07 Wed	2	125	9
2017-06-07 Wed	3	120	7
2017-06-07 Wed	4	115	8
2017-07-19 Wed	1	135	11
2017-07-19 Wed	2	125	10
2017-07-19 Wed	3	120	8
2017-07-19 Wed	4	115	8

Your notes are in your own copy of this page.

Chest Press (machine)Chest Machine139 → 169 lb (95×14 → 115×14)▲ +21%

T1, median of its first 3 sessions: 139 lb → T2, median of its last 3 sessions: 169 lb = +21% (169 − 139, as a share of 139)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 124 to 178 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-09 Thu	1	100	9
2017-03-09 Thu	2	95	11
2017-03-09 Thu	3	95	11
2017-03-14 Tue	1	100	11
2017-03-14 Tue	2	95	14
2017-03-14 Tue	3	100	11
2017-03-14 Tue	4	100	5
2017-03-17 Fri	1	100	13
2017-03-17 Fri	2	95	14
2017-03-17 Fri	3	100	10
2017-03-17 Fri	4	100	7
2017-03-22 Wed	1	100	13
2017-03-22 Wed	2	95	17
2017-03-22 Wed	3	100	11
2017-03-22 Wed	4	100	9
2017-04-06 Thu	1	105	13
2017-04-06 Thu	2	100	13
2017-04-06 Thu	3	100	11
2017-04-06 Thu	4	100	10
2017-04-13 Thu	1	110	13
2017-04-13 Thu	2	105	13
2017-04-13 Thu	3	100	11
2017-04-13 Thu	4	100	11
2017-04-18 Tue	1	110	15
2017-04-18 Tue	2	110	13
2017-04-18 Tue	3	100	13
2017-04-18 Tue	4	100	11
2017-04-26 Wed	1	115	12
2017-04-26 Wed	2	110	13
2017-04-26 Wed	3	100	13
2017-05-10 Wed	1	115	14
2017-05-10 Wed	2	115	12
2017-05-10 Wed	3	115	13
2017-05-10 Wed	4	100	9
2017-06-20 Tue	1	122.5	12
2017-06-20 Tue	2	130	9
2017-06-20 Tue	3	130	8
2017-06-20 Tue	4	115	10

Your notes are in your own copy of this page.

Decline Sit-up With WeightGH Day 367 → 81 lb (50×10 → 55×14)▲ +21%

T1, median of its first 3 sessions: 67 lb → T2, median of its last 3 sessions: 81 lb = +21% (81 − 67, as a share of 67)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 57 to 84 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-06-23 Thu	1	32.5	15
2016-06-23 Thu	2	35	15
2016-06-23 Thu	3	40	15
2016-08-22 Mon	1	50	10
2016-08-22 Mon	2	45	12
2016-08-30 Tue	1	45	15
2016-08-30 Tue	2	45	15
2016-09-06 Tue	1	50	13
2016-09-06 Tue	2	50	12
2016-09-06 Tue	3	50	3
2016-09-15 Thu	1	50	13
2016-09-15 Thu	2	50	6
2016-09-15 Thu	3	40	2
2016-09-22 Thu	1	50	13
2016-09-22 Thu	2	45	12
2016-09-22 Thu	3	45	7
2016-09-27 Tue	1	50	13
2016-09-27 Tue	2	45	12
2016-09-27 Tue	3	45	13
2016-10-02 Sun	1	50	13
2016-10-02 Sun	2	45	12
2016-10-02 Sun	3	45	11
2016-10-11 Tue	1	50	14
2016-10-11 Tue	2	45	13
2016-10-11 Tue	3	45	12
2016-10-16 Sun	1	50	15
2016-10-16 Sun	2	50	11
2016-10-16 Sun	3	50	9
2016-10-22 Sat	1	50	10
2016-10-22 Sat	2	40	11
2016-10-27 Thu	1	50	13
2016-10-27 Thu	2	45	10
2016-11-03 Thu	1	50	13
2016-11-03 Thu	2	45	10
2016-11-03 Thu	3	45	10
2016-11-08 Tue	1	50	13
2016-11-08 Tue	2	45	12
2016-11-08 Tue	3	45	9
2016-11-13 Sun	1	50	14
2016-11-13 Sun	2	50	8
2016-11-13 Sun	3	40	11
2016-11-18 Fri	1	50	15
2016-11-18 Fri	2	50	8
2016-11-18 Fri	3	45	10
2016-11-23 Wed	1	50	15
2016-11-23 Wed	2	50	9
2016-12-02 Fri	1	50	15
2016-12-02 Fri	2	50	11
2016-12-02 Fri	3	45	5
2016-12-07 Wed	1	50	15
2016-12-07 Wed	2	50	11
2016-12-07 Wed	3	45	8
2016-12-11 Sun	1	50	15
2016-12-11 Sun	2	50	11
2016-12-11 Sun	3	45	10
2016-12-15 Thu	1	55	14
2016-12-15 Thu	2	50	11
2016-12-15 Thu	3	45	11
2016-12-20 Tue	1	55	14
2016-12-20 Tue	2	50	11
2016-12-20 Tue	3	45	12
2017-01-10 Tue	1	55	14
2017-01-10 Tue	2	50	12
2017-01-10 Tue	3	45	6
2017-01-14 Sat	1	55	13
2017-01-14 Sat	2	50	11
2017-01-14 Sat	3	45	12
2017-01-19 Thu	1	55	14
2017-01-19 Thu	2	50	11
2017-01-19 Thu	3	45	3
2017-01-31 Tue	1	55	14
2017-01-31 Tue	2	50	11
2017-02-10 Fri	1	52.5	14
2017-02-10 Fri	2	50	12
2017-02-10 Fri	3	45	11
2017-02-16 Thu	1	55	14
2017-02-16 Thu	2	50	12
2017-02-16 Thu	3	45	11
2017-02-24 Fri	1	55	14
2017-02-24 Fri	2	50	12
2017-03-01 Wed	1	55	14
2017-03-01 Wed	2	50	12

Your notes are in your own copy of this page.

Incline Bench Press (Barbell)GH Day 2207 → 247 lb (155×10 → 185×10)▲ +19%

T1, median of its first 3 sessions: 207 lb → T2, median of its last 3 sessions: 247 lb = +19% (247 − 207, as a share of 207)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 195 to 260 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-14 Sun	1	155	10
2016-08-14 Sun	2	145	9
2016-08-14 Sun	3	145	9
2016-08-14 Sun	4	135	8
2016-08-21 Sun	1	155	10
2016-08-21 Sun	2	145	10
2016-08-21 Sun	3	145	10
2016-08-21 Sun	4	145	8
2016-08-29 Mon	1	155	10
2016-08-29 Mon	2	150	10
2016-08-29 Mon	3	145	9
2016-08-29 Mon	4	145	8
2016-09-03 Sat	1	155	10
2016-09-03 Sat	2	155	9
2016-09-03 Sat	3	145	10
2016-09-03 Sat	4	145	8
2016-09-10 Sat	1	155	10
2016-09-10 Sat	2	155	10
2016-09-10 Sat	3	150	9
2016-09-10 Sat	4	145	8
2016-09-14 Wed	1	160	8
2016-09-14 Wed	2	155	9
2016-09-14 Wed	3	150	8
2016-09-14 Wed	4	145	8
2016-09-21 Wed	1	160	9
2016-09-21 Wed	2	155	9
2016-09-21 Wed	3	150	8
2016-09-21 Wed	4	145	8
2016-09-25 Sun	1	155	10
2016-09-25 Sun	2	150	10
2016-09-25 Sun	3	145	8
2016-09-25 Sun	4	145	10
2016-10-01 Sat	1	160	10
2016-10-01 Sat	2	155	10
2016-10-01 Sat	3	150	9
2016-10-01 Sat	4	145	10
2016-10-05 Wed	1	165	9
2016-10-05 Wed	2	155	10
2016-10-05 Wed	3	150	9
2016-10-05 Wed	4	145	10
2016-10-14 Fri	1	160	10
2016-10-14 Fri	2	155	10
2016-10-14 Fri	3	155	8
2016-10-14 Fri	4	150	8
2016-10-21 Fri	1	160	11
2016-10-21 Fri	2	160	8
2016-10-21 Fri	3	155	9
2016-10-21 Fri	4	150	9
2016-10-26 Wed	1	160	11
2016-10-26 Wed	2	160	9
2016-10-26 Wed	3	155	9
2016-10-26 Wed	4	150	9
2016-11-01 Tue	1	160	11
2016-11-01 Tue	2	160	10
2016-11-01 Tue	3	155	10
2016-11-01 Tue	4	150	10
2016-11-06 Sun	1	160	12
2016-11-06 Sun	2	160	10
2016-11-06 Sun	3	155	10
2016-11-06 Sun	4	150	9
2016-11-11 Fri	1	170	10
2016-11-11 Fri	2	160	11
2016-11-11 Fri	3	160	8
2016-11-11 Fri	4	150	10
2016-11-17 Thu	1	170	10
2016-11-17 Thu	2	160	11
2016-11-17 Thu	3	160	9
2016-11-17 Thu	4	160	8
2016-11-21 Mon	1	170	12
2016-11-21 Mon	2	170	10
2016-11-21 Mon	3	160	10
2016-11-21 Mon	4	160	8
2016-12-01 Thu	1	180	9
2016-12-01 Thu	2	170	10
2016-12-01 Thu	3	160	9
2016-12-01 Thu	4	160	8
2016-12-10 Sat	1	180	10
2016-12-10 Sat	2	170	11
2016-12-10 Sat	3	170	10
2016-12-10 Sat	4	160	9
2016-12-14 Wed	1	180	9
2016-12-14 Wed	2	170	10
2016-12-14 Wed	3	160	10
2016-12-14 Wed	4	160	9
2016-12-18 Sun	1	170	11
2016-12-18 Sun	2	160	10
2016-12-18 Sun	3	160	9
2016-12-18 Sun	4	150	10
2016-12-23 Fri	1	180	7
2016-12-23 Fri	2	160	12
2016-12-23 Fri	3	160	10
2016-12-23 Fri	4	150	12
2017-01-04 Wed	1	160	10
2017-01-04 Wed	2	160	10
2017-01-04 Wed	3	160	8
2017-01-04 Wed	4	150	10
2017-01-08 Sun	1	160	12
2017-01-08 Sun	2	160	11
2017-01-08 Sun	3	160	10
2017-01-08 Sun	4	150	10
2017-01-13 Fri	1	160	14
2017-01-13 Fri	2	170	10
2017-01-13 Fri	3	160	11
2017-01-13 Fri	4	150	10
2017-01-17 Tue	1	170	13
2017-01-17 Tue	2	160	12
2017-01-17 Tue	3	160	10
2017-01-17 Tue	4	150	11
2017-01-22 Sun	1	180	9
2017-01-22 Sun	2	160	14
2017-01-22 Sun	3	160	12
2017-01-22 Sun	4	150	12
2017-01-29 Sun	1	180	10
2017-01-29 Sun	2	170	13
2017-01-29 Sun	3	160	12
2017-01-29 Sun	4	150	12
2017-02-04 Sat	1	180	10
2017-02-04 Sat	2	170	13
2017-02-04 Sat	3	160	12
2017-02-04 Sat	4	150	13
2017-02-09 Thu	1	180	11
2017-02-09 Thu	2	180	10
2017-02-09 Thu	3	170	11
2017-02-09 Thu	4	150	13
2017-02-23 Thu	1	180	11
2017-02-23 Thu	2	180	8
2017-02-23 Thu	3	170	9
2017-02-23 Thu	4	150	13
2017-02-28 Tue	1	180	10
2017-02-28 Tue	2	170	11
2017-02-28 Tue	3	160	11
2017-02-28 Tue	4	150	10
2017-03-05 Sun	1	180	9
2017-03-05 Sun	2	170	12
2017-03-05 Sun	3	160	11
2017-03-05 Sun	4	150	11
2017-03-19 Sun	1	180	9
2017-03-19 Sun	2	170	9
2017-03-19 Sun	3	160	10
2017-03-19 Sun	4	150	11
2017-03-24 Fri	1	180	10
2017-03-24 Fri	2	170	10
2017-03-24 Fri	3	160	11
2017-03-24 Fri	4	150	11
2017-03-28 Tue	1	180	10
2017-03-28 Tue	2	170	11
2017-03-28 Tue	3	160	11
2017-03-28 Tue	4	150	11
2017-04-02 Sun	1	180	10
2017-04-02 Sun	2	170	11
2017-04-02 Sun	3	160	12
2017-04-02 Sun	4	150	12
2017-04-08 Sat	1	180	10
2017-04-08 Sat	2	170	11
2017-04-08 Sat	3	160	12
2017-04-08 Sat	4	150	12
2017-04-21 Fri	1	180	10
2017-04-21 Fri	2	170	12
2017-04-21 Fri	3	170	10
2017-04-21 Fri	4	150	14
2017-05-02 Tue	1	180	7
2017-05-02 Tue	2	170	11
2017-05-02 Tue	3	160	10
2017-05-02 Tue	4	150	14
2017-05-20 Sat	1	175	11
2017-05-20 Sat	2	175	9
2017-05-20 Sat	3	170	8
2017-05-20 Sat	4	165	8
2017-05-23 Tue	1	180	9
2017-05-23 Tue	2	175	9
2017-05-23 Tue	3	170	9
2017-05-23 Tue	4	165	9
2017-05-26 Fri	1	180	10
2017-05-26 Fri	2	180	8
2017-05-26 Fri	3	170	10
2017-05-26 Fri	4	170	8
2017-05-29 Mon	1	185	9
2017-05-29 Mon	2	180	9
2017-05-29 Mon	3	175	9
2017-05-29 Mon	4	170	8
2017-06-02 Fri	1	185	10
2017-06-02 Fri	2	185	8
2017-06-02 Fri	3	175	8
2017-06-02 Fri	4	170	8
2017-06-10 Sat	1	185	11
2017-06-10 Sat	2	185	8
2017-06-10 Sat	3	175	8
2017-06-10 Sat	4	170	8
2017-06-14 Wed	1	190	7
2017-06-14 Wed	2	185	8
2017-06-14 Wed	3	175	8
2017-06-14 Wed	4	170	8

Your notes are in your own copy of this page.

Bulgarian Split Squat's Smith MachineGH Day 1240 → 282 lb (160×15 → 180×17)▲ +18% †

T1, median of its first 3 sessions: 240 lb → T2, median of its last 3 sessions: 282 lb = +18% (282 − 240, as a share of 240)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 231 to 306 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-11-30 Wed	1	150	15
2016-11-30 Wed	2	160	15
2016-11-30 Wed	3	160	15
2016-11-30 Wed	4	160	15
2016-11-30 Wed	5	160	8
2016-12-04 Sun	1	160	15
2016-12-04 Sun	2	160	15
2016-12-04 Sun	3	170	15
2016-12-04 Sun	4	180	15
2016-12-04 Sun	5	190	10
2016-12-09 Fri	1	160	15
2016-12-09 Fri	2	160	15
2016-12-09 Fri	3	160	15
2016-12-09 Fri	4	160	15
2016-12-09 Fri	5	160	10
2016-12-13 Tue	1	180	15
2016-12-13 Tue	2	160	15
2016-12-13 Tue	3	160	15
2016-12-13 Tue	4	180	10
2017-01-07 Sat	1	170	16
2017-01-07 Sat	2	170	15
2017-01-07 Sat	3	170	15
2017-01-07 Sat	4	170	15
2017-01-07 Sat	5	170	15
2017-01-07 Sat	6	170	10
2017-01-12 Thu	1	170	15
2017-01-12 Thu	2	170	15
2017-01-12 Thu	3	170	15
2017-01-12 Thu	4	160	15
2017-01-12 Thu	5	160	8
2017-01-16 Mon	1
2017-01-16 Mon	2	170	15
2017-01-16 Mon	3	170	15
2017-01-16 Mon	4	170	15
2017-01-16 Mon	5	170	15
2017-01-21 Sat	1	175	17
2017-01-21 Sat	2	175	15
2017-01-21 Sat	3	175	15
2017-01-21 Sat	4	175	15
2017-01-21 Sat	5	175	10
2017-01-28 Sat	1	175	17
2017-01-28 Sat	2	175	15
2017-01-28 Sat	3	175	15
2017-01-28 Sat	4	175	15
2017-01-28 Sat	5	175	10
2017-02-03 Fri	1	175	17
2017-02-03 Fri	2	175	15
2017-02-03 Fri	3	180	15
2017-02-03 Fri	4	180	15
2017-02-03 Fri	5	175	10
2017-02-12 Sun	1	175	17
2017-02-12 Sun	2	175	15
2017-02-12 Sun	3	180	15
2017-02-12 Sun	4	180	15
2017-02-12 Sun	5	175	15
2017-02-22 Wed	1	180	17
2017-02-22 Wed	2	180	15
2017-02-22 Wed	3	180	15
2017-02-22 Wed	4	180	15
2017-02-22 Wed	5	180	15
2017-02-26 Sun	1	190	17
2017-02-26 Sun	2	180	15
2017-02-26 Sun	3	180	15
2017-02-26 Sun	4	180	15
2017-02-26 Sun	5	180	13

Your notes are in your own copy of this page.

Strict Military Press (Barbell)GH Day 4114 → 133 lb (90×8 → 100×10)▲ +17%

T1, median of its first 3 sessions: 114 lb → T2, median of its last 3 sessions: 133 lb = +17% (133 − 114, as a share of 114)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 107 to 148 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-18 Thu	1	90	8
2016-08-18 Thu	2	80	10
2016-08-18 Thu	3	80	9
2016-08-18 Thu	4	80	9
2016-08-24 Wed	1	90	9
2016-08-24 Wed	2	80	11
2016-08-24 Wed	3	80	10
2016-08-24 Wed	4	80	10
2016-09-01 Thu	1	80	12
2016-09-01 Thu	2	80	11
2016-09-01 Thu	3	80	11
2016-09-07 Wed	1	90	10
2016-09-07 Wed	2	90	10
2016-09-07 Wed	3	80	10
2016-09-07 Wed	4	80	10
2016-09-12 Mon	1	90	9
2016-09-12 Mon	2	90	10
2016-09-12 Mon	3	90	8
2016-09-12 Mon	4	80	10
2016-09-18 Sun	1	90	11
2016-09-18 Sun	2	90	11
2016-09-18 Sun	3	90	10
2016-09-18 Sun	4	90	9
2016-09-23 Fri	1	90	10
2016-09-23 Fri	2	90	10
2016-09-23 Fri	3	90	8
2016-09-23 Fri	4	80	10
2016-09-28 Wed	1	90	12
2016-09-28 Wed	2	90	11
2016-09-28 Wed	3	90	10
2016-09-28 Wed	4	90	8
2016-10-03 Mon	1	90	13
2016-10-03 Mon	2	90	12
2016-10-03 Mon	3	90	11
2016-10-03 Mon	4	90	10
2016-10-12 Wed	1	100	10
2016-10-12 Wed	2	100	8
2016-10-12 Wed	3	90	9
2016-10-12 Wed	4	80	10
2016-10-17 Mon	1	100	8
2016-10-17 Mon	2	90	10
2016-10-17 Mon	3	90	10
2016-10-17 Mon	4	80	12
2016-10-23 Sun	1	100	9
2016-10-23 Sun	2	90	10
2016-10-23 Sun	3	90	10
2016-10-23 Sun	4	90	8
2016-10-28 Fri	1	100	9
2016-10-28 Fri	2	100	8
2016-10-28 Fri	3	90	10
2016-10-28 Fri	4	90	10
2016-11-04 Fri	1	100	8
2016-11-04 Fri	2	90	11
2016-11-04 Fri	3	90	9
2016-11-04 Fri	4	90	8
2016-11-09 Wed	1	100	10
2016-11-09 Wed	2	100	8
2016-11-09 Wed	3	90	10
2016-11-09 Wed	4	90	10
2016-11-14 Mon	1	100	10
2016-11-14 Mon	2	100	8
2016-11-14 Mon	3	90	10
2016-11-14 Mon	4	90	10
2016-11-19 Sat	1	100	10
2016-11-19 Sat	2	100	9
2016-11-19 Sat	3	90	11
2016-11-19 Sat	4	90	10
2016-11-23 Wed	1	100	11
2016-11-23 Wed	2	100	10
2016-11-23 Wed	3	100	9
2016-11-23 Wed	4	90	11
2016-11-29 Tue	1	100	11
2016-11-29 Tue	2	100	10
2016-11-29 Tue	3	100	9
2016-11-29 Tue	4	90	11
2016-12-03 Sat	1	100	12
2016-12-03 Sat	2	100	10
2016-12-03 Sat	3	100	9
2016-12-03 Sat	4	90	11
2016-12-08 Thu	1	100	13
2016-12-08 Thu	2	100	10
2016-12-08 Thu	3	100	10
2016-12-08 Thu	4	100	9
2016-12-12 Mon	1	100	13
2016-12-12 Mon	2	100	10
2016-12-12 Mon	3	100	9
2016-12-12 Mon	4	100	8
2016-12-16 Fri	1	110	8
2016-12-16 Fri	2	100	10
2016-12-16 Fri	3	100	9
2016-12-16 Fri	4	100	8
2016-12-21 Wed	1	110	8
2016-12-21 Wed	2	100	11
2016-12-21 Wed	3	100	9
2016-12-21 Wed	4	100	7
2017-01-06 Fri	1	100	12
2017-01-06 Fri	2	100	9
2017-01-06 Fri	3	100	8
2017-01-06 Fri	4	100	6
2017-01-11 Wed	1	100	10
2017-01-11 Wed	2	100	8
2017-01-11 Wed	3	90	10
2017-01-11 Wed	4	90	9
2017-01-15 Sun	1	100	12
2017-01-15 Sun	2	100	9
2017-01-15 Sun	3	100	8
2017-01-15 Sun	4	90	11
2017-01-20 Fri	1	100	12
2017-01-20 Fri	2	100	10
2017-01-20 Fri	3	100	9
2017-01-20 Fri	4	90	11
2017-01-26 Thu	1	100	12
2017-01-26 Thu	2	100	10
2017-01-26 Thu	3	100	7
2017-01-26 Thu	4	90	12
2017-02-01 Wed	1	100	12
2017-02-01 Wed	2	100	11
2017-02-01 Wed	3	100	9
2017-02-01 Wed	4	100	8
2017-02-06 Mon	1	110	8
2017-02-06 Mon	2	100	12
2017-02-06 Mon	3	100	10
2017-02-06 Mon	4	100	8
2017-02-11 Sat	1	110	8
2017-02-11 Sat	2	100	11
2017-02-11 Sat	3	100	9
2017-02-11 Sat	4	100	8
2017-02-17 Fri	1	110	8
2017-02-17 Fri	2	100	12
2017-02-17 Fri	3	100	9
2017-02-17 Fri	4	100	8
2017-02-25 Sat	1	110	9
2017-02-25 Sat	2	100	13
2017-02-25 Sat	3	100	9
2017-02-25 Sat	4	100	7
2017-03-02 Thu	1	110	9
2017-03-02 Thu	2	100	12
2017-03-02 Thu	3	100	9
2017-03-02 Thu	4	100	8
2017-03-21 Tue	1	110	9
2017-03-21 Tue	2	100	10
2017-03-21 Tue	3	100	9
2017-03-21 Tue	4	100	8
2017-03-25 Sat	1	110	7
2017-03-25 Sat	2	100	10
2017-03-25 Sat	3	90	11
2017-03-25 Sat	4	90	11
2017-04-09 Sun	1	110	3
2017-04-09 Sun	2	100	7
2017-04-09 Sun	3	80	13
2017-04-09 Sun	4	80	14
2017-04-30 Sun	1	100	9
2017-04-30 Sun	2	90	9
2017-04-30 Sun	3	80	13
2017-04-30 Sun	4	80	15
2017-05-21 Sun	1	100	11
2017-05-21 Sun	2	100	9
2017-05-21 Sun	3	90	11
2017-05-21 Sun	4	90	10
2017-05-27 Sat	1	110	5
2017-05-27 Sat	2	100	10
2017-05-27 Sat	3	100	9
2017-05-27 Sat	4	100	9
2017-05-30 Tue	1	110	7
2017-05-30 Tue	2	100	11
2017-05-30 Tue	3	100	9
2017-05-30 Tue	4	100	10
2017-06-11 Sun	1	110	7
2017-06-11 Sun	2	100	11
2017-06-11 Sun	3	100	8
2017-06-11 Sun	4	100	7
2017-06-22 Thu	1	110	8
2017-06-22 Thu	2	100	12
2017-06-22 Thu	3	100	9
2017-06-22 Thu	4	100	8
2017-06-28 Wed	1	110	8
2017-06-28 Wed	2	110	5
2017-06-28 Wed	3	100	9
2017-06-28 Wed	4	100	7
2017-07-02 Sun	1	110	6
2017-07-02 Sun	2	100	9
2017-07-02 Sun	3	100	6
2017-07-02 Sun	4	90	9
2017-07-08 Sat	1	110	8
2017-07-08 Sat	2	100	11
2017-07-08 Sat	3	100	10
2017-07-08 Sat	4	100	8
2017-07-14 Fri	1	110	8
2017-07-14 Fri	2	100	9
2017-07-14 Fri	3	100	7
2017-07-14 Fri	4	90	11
2017-07-23 Sun	1	110	9
2017-07-23 Sun	2	100	10
2017-07-23 Sun	3	100	8
2017-07-23 Sun	4	100	8
2017-07-29 Sat	1	110	9
2017-07-29 Sat	2	100	11
2017-07-29 Sat	3	100	9
2017-07-29 Sat	4	100	8
2017-08-19 Sat	1	110	7
2017-08-19 Sat	2	100	8
2017-08-19 Sat	3	90	10
2017-08-19 Sat	4	90	10
2017-08-24 Thu	1	100	11
2017-08-24 Thu	2	100	9
2017-08-24 Thu	3	100	8
2017-08-24 Thu	4	90	10
2017-10-07 Sat	1	90	12
2017-10-07 Sat	2	100	9
2017-10-07 Sat	3	100	7
2017-10-07 Sat	4	100	10
2017-12-28 Thu	1	90	9
2017-12-28 Thu	2	90	8
2017-12-28 Thu	3	90	8
2017-12-28 Thu	4	90	8

Your notes are in your own copy of this page.

Abdominal MachineChest Machine225 → 261 lb (150×15 → 170×16)▲ +16% †

T1, median of its first 3 sessions: 225 lb → T2, median of its last 3 sessions: 261 lb = +16% (261 − 225, as a share of 225)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 205 to 268 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-09 Thu	1	145	14
2017-03-09 Thu	2	145	13
2017-03-14 Tue	1	150	15
2017-03-14 Tue	2	150	13
2017-03-14 Tue	3	150	13
2017-03-17 Fri	1	150	16
2017-03-17 Fri	2	150	13
2017-03-17 Fri	3	150	13
2017-03-17 Fri	4	150	6
2017-03-22 Wed	1	160	16
2017-03-22 Wed	2	150	14
2017-03-22 Wed	3	155	14
2017-03-22 Wed	4	150	4
2017-04-06 Thu	1	165	16
2017-04-06 Thu	2	165	16
2017-04-06 Thu	3	155	14
2017-04-06 Thu	4	150	10
2017-04-13 Thu	1	170	16
2017-04-13 Thu	2	170	15
2017-04-13 Thu	3	165	14
2017-04-13 Thu	4	150	11
2017-04-26 Wed	1	170	16
2017-04-26 Wed	2	170	15
2017-04-26 Wed	3	165	14
2017-04-26 Wed	4	160	14
2017-05-10 Wed	1	170	16
2017-05-10 Wed	2	170	15
2017-05-10 Wed	3	165	14
2017-06-20 Tue	1	170	16
2017-06-20 Tue	2	170	16
2017-06-20 Tue	3	165	15

Your notes are in your own copy of this page.

B2 Dumbbell Bench Press (10-15)GH Day 281 → 93 lb (55×14 → 70×10)▲ +16%

T1, median of its first 3 sessions: 81 lb → T2, median of its last 3 sessions: 93 lb = +16% (93 − 81, as a share of 81)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 77 to 109 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-14 Sun	1	55	14
2016-08-14 Sun	2	55	12
2016-08-14 Sun	3	55	8
2016-08-14 Sun	4	50	10
2016-08-21 Sun	1	55	14
2016-08-21 Sun	2	55	11
2016-08-21 Sun	3	50	10
2016-08-21 Sun	4	50	10
2016-08-29 Mon	1	55	15
2016-08-29 Mon	2	55	11
2016-08-29 Mon	3	50	10
2016-08-29 Mon	4	50	9
2016-09-03 Sat	1	55	15
2016-09-03 Sat	2	55	12
2016-09-03 Sat	3	55	10
2016-09-03 Sat	4	50	9
2016-09-10 Sat	1	55	15
2016-09-10 Sat	2	55	12
2016-09-10 Sat	3	55	10
2016-09-10 Sat	4	50	10
2016-09-14 Wed	1	60	13
2016-09-14 Wed	2	60	10
2016-09-14 Wed	3	55	8
2016-09-14 Wed	4	50	10
2016-09-21 Wed	1	60	14
2016-09-21 Wed	2	60	9
2016-09-21 Wed	3	55	9
2016-09-21 Wed	4	50	10
2016-09-25 Sun	1	60	14
2016-09-25 Sun	2	60	10
2016-09-25 Sun	3	55	10
2016-09-25 Sun	4	55	10
2016-10-01 Sat	1	60	14
2016-10-01 Sat	2	60	11
2016-10-01 Sat	3	55	10
2016-10-01 Sat	4	55	9
2016-10-05 Wed	1	60	15
2016-10-05 Wed	2	60	10
2016-10-05 Wed	3	55	10
2016-10-05 Wed	4	55	9
2016-10-14 Fri	1	60	15
2016-10-14 Fri	2	60	10
2016-10-14 Fri	3	55	10
2016-10-14 Fri	4	55	8
2016-10-21 Fri	1	60	15
2016-10-21 Fri	2	60	11
2016-10-21 Fri	3	55	10
2016-10-21 Fri	4	55	9
2016-10-26 Wed	1	60	15
2016-10-26 Wed	2	60	11
2016-10-26 Wed	3	55	10
2016-10-26 Wed	4	55	9
2016-11-01 Tue	1	60	15
2016-11-01 Tue	2	60	12
2016-11-01 Tue	3	55	11
2016-11-01 Tue	4	55	9
2016-11-06 Sun	1	60	12
2016-11-06 Sun	2	60	12
2016-11-06 Sun	3	60	10
2016-11-06 Sun	4	60	10
2016-11-11 Fri	1	60	12
2016-11-11 Fri	2	60	13
2016-11-11 Fri	3	60	11
2016-11-11 Fri	4	60	10
2016-11-17 Thu	1	65	12
2016-11-17 Thu	2	60	12
2016-11-17 Thu	3	60	9
2016-11-21 Mon	1	65	12
2016-11-21 Mon	2	65	11
2016-11-21 Mon	3	60	10
2016-11-21 Mon	4	60	8
2016-12-01 Thu	1	65	13
2016-12-01 Thu	2	65	10
2016-12-01 Thu	3	60	11
2016-12-01 Thu	4	60	9
2016-12-06 Tue	1	65	13
2016-12-06 Tue	2	65	11
2016-12-06 Tue	3	60	11
2016-12-06 Tue	4	60	9
2016-12-10 Sat	1	65	14
2016-12-10 Sat	2	65	12
2016-12-10 Sat	3	65	10
2016-12-14 Wed	1	70	11
2016-12-14 Wed	2	65	12
2016-12-14 Wed	3	65	10
2016-12-14 Wed	4	65	7
2016-12-18 Sun	1	70	13
2016-12-18 Sun	2	70	10
2016-12-18 Sun	3	65	10
2016-12-18 Sun	4	65	8
2016-12-23 Fri	1	70	13
2016-12-23 Fri	2	70	9
2016-12-23 Fri	3	65	11
2017-01-04 Wed	1	65	13
2017-01-04 Wed	2	65	9
2017-01-04 Wed	3	65	8
2017-01-04 Wed	4	65	6
2017-01-08 Sun	1	65	13
2017-01-08 Sun	2	65	12
2017-01-08 Sun	3	65	9
2017-01-08 Sun	4	65	8
2017-01-13 Fri	1	65	14
2017-01-13 Fri	2	65	11
2017-01-13 Fri	3	65	10
2017-01-13 Fri	4	65	8
2017-01-17 Tue	1	70	13
2017-01-17 Tue	2	65	11
2017-01-17 Tue	3	65	10
2017-01-17 Tue	4	65	8
2017-01-22 Sun	1	70	13
2017-01-22 Sun	2	70	10
2017-01-22 Sun	3	65	11
2017-01-22 Sun	4	65	9
2017-01-29 Sun	1	70	13
2017-01-29 Sun	2	70	9
2017-01-29 Sun	3	65	10
2017-01-29 Sun	4	65	8
2017-02-04 Sat	1	70	13
2017-02-04 Sat	2	70	11
2017-02-04 Sat	3	65	11
2017-02-04 Sat	4	65	9
2017-02-09 Thu	1	70	14
2017-02-09 Thu	2	70	10
2017-02-09 Thu	3	65	10
2017-02-09 Thu	4	65	9
2017-02-14 Tue	1	70	14
2017-02-14 Tue	2	70	10
2017-02-14 Tue	3	65	10
2017-02-14 Tue	4	65	9
2017-02-23 Thu	1	70	14
2017-02-23 Thu	2	70	10
2017-02-23 Thu	3	65	10
2017-02-23 Thu	4	65	8
2017-02-28 Tue	1	70	12
2017-02-28 Tue	2	70	10
2017-02-28 Tue	3	65	12
2017-02-28 Tue	4	65	9
2017-03-05 Sun	1	70	14
2017-03-05 Sun	2	70	11
2017-03-05 Sun	3	65	11
2017-03-19 Sun	1	70	13
2017-03-19 Sun	2	70	10
2017-03-19 Sun	3	65	12
2017-03-19 Sun	4	65	10
2017-03-24 Fri	1	70	14
2017-03-24 Fri	2	70	10
2017-03-24 Fri	3	65	13
2017-03-24 Fri	4	65	11
2017-03-28 Tue	1	70	15
2017-03-28 Tue	2	70	11
2017-03-28 Tue	3	65	13
2017-03-28 Tue	4	65	11
2017-04-02 Sun	1	70	15
2017-04-02 Sun	2	70	10
2017-04-02 Sun	3	65	14
2017-04-02 Sun	4	65	12
2017-04-02 Sun	5	65	6
2017-04-08 Sat	1	75	10
2017-04-08 Sat	2	70	11
2017-04-08 Sat	3	70	9
2017-04-08 Sat	4	65	13
2017-04-21 Fri	1	75	11
2017-04-21 Fri	2	70	12
2017-04-21 Fri	3	70	9
2017-04-21 Fri	4	65	10
2017-05-02 Tue	1	75	11
2017-05-02 Tue	2	70	12
2017-05-02 Tue	3	70	9
2017-05-02 Tue	4	65	10
2017-05-13 Sat	1	80	4
2017-05-13 Sat	2	75	7
2017-05-13 Sat	3	70	8
2017-05-20 Sat	1	75	9
2017-05-20 Sat	2	75	7
2017-05-20 Sat	3	70	8
2017-05-23 Tue	1	75	10
2017-05-23 Tue	2	75	8
2017-05-23 Tue	3	70	9
2017-05-23 Tue	4	70	6
2017-05-26 Fri	1	75	11
2017-05-26 Fri	2	75	8
2017-05-26 Fri	3	70	9
2017-05-26 Fri	4	70	7
2017-05-29 Mon	1	80	8
2017-05-29 Mon	2	70	12
2017-05-29 Mon	3	80	5
2017-05-29 Mon	4	70	8
2017-06-02 Fri	1	80	6
2017-06-02 Fri	2	75	9
2017-06-02 Fri	3	70	11
2017-06-02 Fri	4	70	6
2017-06-10 Sat	1	80	6
2017-06-10 Sat	2	75	10
2017-06-10 Sat	3	75	8
2017-06-10 Sat	4	70	8
2017-06-14 Wed	1	75	10
2017-06-14 Wed	2	75	7
2017-06-14 Wed	3	75	6
2017-06-14 Wed	4	75	5
2017-06-23 Fri	1	75	10
2017-06-23 Fri	2	75	7
2017-06-23 Fri	3	75	6
2017-06-23 Fri	4	75	5
2017-06-30 Fri	1	75	11
2017-06-30 Fri	2	75	9
2017-06-30 Fri	3	75	7
2017-06-30 Fri	4	75	5
2017-07-06 Thu	1	75	9
2017-07-06 Thu	2	75	7
2017-07-06 Thu	3	75	5
2017-07-06 Thu	4	75	4
2017-07-11 Tue	1	75	11
2017-07-11 Tue	2	75	8
2017-07-11 Tue	3	70	8
2017-07-11 Tue	4	70	8
2017-07-16 Sun	1	75	11
2017-07-16 Sun	2	75	8
2017-07-16 Sun	3	70	8
2017-07-16 Sun	4	70	7
2017-07-21 Fri	1	75	11
2017-07-21 Fri	2	75	8
2017-07-21 Fri	3	70	9
2017-07-21 Fri	4	70	8
2017-07-26 Wed	1	75	12
2017-07-26 Wed	2	75	10
2017-07-26 Wed	3	70	9
2017-07-26 Wed	4	70	8
2017-07-26 Wed	5	70	1
2017-08-15 Tue	1	75	11
2017-08-15 Tue	2	75	7
2017-08-15 Tue	3	70	8
2017-08-15 Tue	4	70	6
2017-08-15 Tue	5	70	3
2017-09-23 Sat	1	70	10
2017-09-23 Sat	2	70	6
2017-09-23 Sat	3	65	9
2017-09-23 Sat	4	65	5
2017-12-23 Sat	1	65	10
2017-12-23 Sat	2	65	5
2017-12-23 Sat	3	50	9
2017-12-23 Sat	4	50	8

Your notes are in your own copy of this page.

B1 Wide-grip Cable Row (15 - 20)GH Day 2240 → 273 lb (160×15 → 200×11)▲ +14% †

T1, median of its first 3 sessions: 240 lb → T2, median of its last 3 sessions: 273 lb = +14% (273 − 240, as a share of 240)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 211 to 312 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-14 Sun	1	150	18
2016-08-14 Sun	2	150	15
2016-08-14 Sun	3	140	15
2016-08-14 Sun	4	130	15
2016-08-21 Sun	1	160	15
2016-08-21 Sun	2	150	15
2016-08-21 Sun	3	140	15
2016-08-21 Sun	4	130	16
2016-08-29 Mon	1	160	15
2016-08-29 Mon	2	145	15
2016-08-29 Mon	3	145	11
2016-08-29 Mon	4	130	16
2016-09-03 Sat	1	165	14
2016-09-03 Sat	2	135	15
2016-09-03 Sat	3	130	15
2016-09-03 Sat	4	130	15
2016-09-10 Sat	1	160	16
2016-09-10 Sat	2	150	16
2016-09-10 Sat	3	140	16
2016-09-10 Sat	4	130	17
2016-09-14 Wed	1	160	16
2016-09-14 Wed	2	160	10
2016-09-14 Wed	3	145	15
2016-09-14 Wed	4	130	17
2016-09-14 Wed	5	130	9
2016-09-21 Wed	1	160	16
2016-09-21 Wed	2	160	10
2016-09-21 Wed	3	145	14
2016-09-21 Wed	4	130	15
2016-09-21 Wed	5	115	15
2016-09-25 Sun	1	160	17
2016-09-25 Sun	2	160	15
2016-09-25 Sun	3	150	15
2016-09-25 Sun	4	140	15
2016-10-01 Sat	1	170	17
2016-10-01 Sat	2	160	15
2016-10-01 Sat	3	150	16
2016-10-01 Sat	4	140	16
2016-10-05 Wed	1	175	17
2016-10-05 Wed	2	160	14
2016-10-05 Wed	3	150	16
2016-10-05 Wed	4	140	17
2016-10-05 Wed	5	140	8
2016-10-14 Fri	1	180	17
2016-10-14 Fri	2	170	14
2016-10-14 Fri	3	160	16
2016-10-14 Fri	4	150	15
2016-10-21 Fri	1	190	13
2016-10-21 Fri	2	160	15
2016-10-21 Fri	3	160	16
2016-10-21 Fri	4	145	16
2016-10-21 Fri	5	145	9
2016-10-26 Wed	1	190	12
2016-10-26 Wed	2	160	16
2016-10-26 Wed	3	160	13
2016-10-26 Wed	4	145	12
2016-10-26 Wed	5	145	6
2016-11-01 Tue	1	190	12
2016-11-01 Tue	2	160	16
2016-11-01 Tue	3	160	13
2016-11-01 Tue	4	150	14
2016-11-06 Sun	1	190	12
2016-11-06 Sun	2	160	17
2016-11-06 Sun	3	160	13
2016-11-06 Sun	4	150	14
2016-11-06 Sun	5	150	10
2016-11-11 Fri	1	190	12
2016-11-11 Fri	2	175	14
2016-11-11 Fri	3	160	14
2016-11-11 Fri	4	145	17
2016-11-11 Fri	5	145	14
2016-11-17 Thu	1	190	12
2016-11-17 Thu	2	175	14
2016-11-17 Thu	3	160	14
2016-11-17 Thu	4	145	17
2016-11-21 Mon	1	175	14
2016-11-21 Mon	2	175	14
2016-11-21 Mon	3	160	14
2016-11-21 Mon	4	145	17
2016-11-21 Mon	5	145	10
2016-12-01 Thu	1	145	16
2016-12-01 Thu	2	145	14
2016-12-01 Thu	3	130	15
2016-12-01 Thu	4	115	15
2016-12-06 Tue	1	145	18
2016-12-06 Tue	2	145	14
2016-12-06 Tue	3	130	16
2016-12-06 Tue	4	130	16
2016-12-06 Tue	5	130	11
2016-12-10 Sat	1	150	16
2016-12-10 Sat	2	150	15
2016-12-10 Sat	3	150	14
2016-12-10 Sat	4	140	16
2016-12-14 Wed	1	160	16
2016-12-14 Wed	2	160	10
2016-12-14 Wed	3	145	13
2016-12-14 Wed	4	145	10
2016-12-14 Wed	5	130	15
2016-12-18 Sun	1	170	15
2016-12-18 Sun	2	160	11
2016-12-18 Sun	3	150	14
2016-12-18 Sun	4	150	11
2016-12-18 Sun	5	150	3
2016-12-23 Fri	1	170	15
2016-12-23 Fri	2	160	13
2016-12-23 Fri	3	150	14
2016-12-23 Fri	4	150	12
2017-01-04 Wed	1	160	15
2017-01-04 Wed	2	160	13
2017-01-04 Wed	3	145	14
2017-01-04 Wed	4	145	12
2017-01-04 Wed	5	145	7
2017-01-08 Sun	1	160	16
2017-01-08 Sun	2	160	14
2017-01-08 Sun	3	150	14
2017-01-08 Sun	4	150	12
2017-01-13 Fri	1	170	16
2017-01-13 Fri	2	160	13
2017-01-13 Fri	3	150	15
2017-01-13 Fri	4	150	13
2017-01-17 Tue	1	170	16
2017-01-17 Tue	2	160	13
2017-01-17 Tue	3	150	15
2017-01-17 Tue	4	150	13
2017-01-22 Sun	1	170	15
2017-01-22 Sun	2	160	13
2017-01-22 Sun	3	150	15
2017-01-22 Sun	4	150	13
2017-01-22 Sun	5	150	11
2017-01-29 Sun	1	180	15
2017-01-29 Sun	2	170	13
2017-01-29 Sun	3	150	15
2017-01-29 Sun	4	150	13
2017-02-04 Sat	1	180	15
2017-02-04 Sat	2	170	13
2017-02-04 Sat	3	160	15
2017-02-04 Sat	4	150	15
2017-02-04 Sat	5	150	14
2017-02-09 Thu	1	180	15
2017-02-09 Thu	2	170	15
2017-02-09 Thu	3	160	15
2017-02-09 Thu	4	150	15
2017-02-09 Thu	5	150	5
2017-02-14 Tue	1	190	13
2017-02-14 Tue	2	175	15
2017-02-14 Tue	3	160	15
2017-02-14 Tue	4	145	18
2017-02-23 Thu	1	190	13
2017-02-23 Thu	2	175	15
2017-02-23 Thu	3	160	15
2017-02-23 Thu	4	145	18
2017-02-23 Thu	5	130	15
2017-02-28 Tue	1	190	13
2017-02-28 Tue	2	180	15
2017-02-28 Tue	3	160	15
2017-02-28 Tue	4	140	18
2017-03-05 Sun	1	190	13
2017-03-05 Sun	2	190	15
2017-03-05 Sun	3	180	15
2017-03-05 Sun	4	150	18
2017-03-19 Sun	1	190	13
2017-03-19 Sun	2	180	15
2017-03-19 Sun	3	180	15
2017-03-19 Sun	4	150	18
2017-03-24 Fri	1	190	15
2017-03-24 Fri	2	180	15
2017-03-24 Fri	3	180	15
2017-03-24 Fri	4	160	18
2017-03-24 Fri	5	160	10
2017-03-28 Tue	1	190	16
2017-03-28 Tue	2	180	15
2017-03-28 Tue	3	180	15
2017-03-28 Tue	4	160	18
2017-03-28 Tue	5	160	13
2017-04-02 Sun	1	190	16
2017-04-02 Sun	2	180	15
2017-04-02 Sun	3	180	15
2017-04-02 Sun	4	160	18
2017-04-02 Sun	5	160	14
2017-04-08 Sat	1	190	16
2017-04-08 Sat	2	180	15
2017-04-08 Sat	3	180	15
2017-04-08 Sat	4	160	18
2017-04-08 Sat	5	160	10
2017-04-21 Fri	1	200	12
2017-04-21 Fri	2	190	11
2017-04-21 Fri	3	180	15
2017-04-21 Fri	4	160	19
2017-05-02 Tue	1	200	12
2017-05-02 Tue	2	190	12
2017-05-02 Tue	3	180	15
2017-05-02 Tue	4	170	15
2017-05-13 Sat	1	220	5
2017-05-13 Sat	2	200	8
2017-05-13 Sat	3	200	8
2017-05-13 Sat	4	190	4
2017-05-20 Sat	1	210	9
2017-05-20 Sat	2	200	9
2017-05-20 Sat	3	200	9
2017-05-20 Sat	4	190	10
2017-05-23 Tue	1	210	9
2017-05-23 Tue	2	200	10
2017-05-23 Tue	3	200	9
2017-05-23 Tue	4	190	11
2017-05-26 Fri	1	210	10
2017-05-26 Fri	2	210	9
2017-05-26 Fri	3	200	9
2017-05-26 Fri	4	200	9
2017-05-26 Fri	5	190	6
2017-05-29 Mon	1	205	10
2017-05-29 Mon	2	205	10
2017-05-29 Mon	3	205	8
2017-05-29 Mon	4	190	8
2017-05-29 Mon	5	190	9
2017-06-02 Fri	1	210	11
2017-06-02 Fri	2	210	10
2017-06-02 Fri	3	210	9
2017-06-02 Fri	4	190	10
2017-06-10 Sat	1	220	8
2017-06-10 Sat	2	210	10
2017-06-10 Sat	3	210	9
2017-06-10 Sat	4	190	11
2017-06-14 Wed	1	220	5
2017-06-14 Wed	2	205	8
2017-06-14 Wed	3	190	9
2017-06-14 Wed	4	190	9
2017-06-14 Wed	5	175	9
2017-06-23 Fri	1	220	9
2017-06-23 Fri	2	210	9
2017-06-23 Fri	3	200	10
2017-06-23 Fri	4	200	8
2017-06-23 Fri	5	190	10
2017-06-30 Fri	1	220	10
2017-06-30 Fri	2	210	10
2017-06-30 Fri	3	210	9
2017-06-30 Fri	4	200	8
2017-06-30 Fri	5	190	5
2017-07-06 Thu	1	220	4
2017-07-06 Thu	2	190	10
2017-07-06 Thu	3	190	9
2017-07-06 Thu	4	190	8
2017-07-06 Thu	5	175	9
2017-07-11 Tue	1	220	11
2017-07-11 Tue	2	220	8
2017-07-11 Tue	3	210	9
2017-07-11 Tue	4	200	10
2017-07-16 Sun	1	230	8
2017-07-16 Sun	2	220	9
2017-07-16 Sun	3	210	10
2017-07-16 Sun	4	200	11
2017-07-21 Fri	1	230	9
2017-07-21 Fri	2	220	9
2017-07-21 Fri	3	210	11
2017-07-21 Fri	4	210	9
2017-07-21 Fri	5	210	7
2017-07-26 Wed	1	205	8
2017-07-26 Wed	2	190	11
2017-07-26 Wed	3	190	9
2017-07-26 Wed	4	190	8
2017-08-15 Tue	1	205	11
2017-08-15 Tue	2	205	9
2017-08-15 Tue	3	190	10
2017-08-15 Tue	4	190	10
2017-08-15 Tue	5	190	8
2017-09-23 Sat	1	200	11
2017-09-23 Sat	2	200	11
2017-09-23 Sat	3	190	11
2017-09-23 Sat	4	190	10
2017-12-23 Sat	1	195	10
2017-12-23 Sat	2	185	10
2017-12-23 Sat	3	165	10
2017-12-23 Sat	4	165	10

Your notes are in your own copy of this page.

Free Motion Shoulder Machine CableShoulder Machine84 → 93 lb (60×12 → 70×10)▲ +11%

T1, median of its first 3 sessions: 84 lb → T2, median of its last 3 sessions: 93 lb = +11% (93 − 84, as a share of 84)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 83 to 95 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-15 Wed	1	60	12
2017-03-15 Wed	2	50	14
2017-03-15 Wed	3	50	14
2017-03-23 Thu	1	60	12
2017-03-23 Thu	2	50	15
2017-03-23 Thu	3	50	15
2017-03-23 Thu	4	50	11
2017-03-29 Wed	1	60	12
2017-03-29 Wed	2	50	15
2017-03-29 Wed	3	50	15
2017-03-29 Wed	4	50	12
2017-04-05 Wed	1	60	12
2017-04-05 Wed	2	50	15
2017-04-05 Wed	3	50	16
2017-04-05 Wed	4	50	12
2017-04-12 Wed	1	60	13
2017-04-12 Wed	2	60	14
2017-04-12 Wed	3	50	16
2017-04-12 Wed	4	50	13
2017-04-19 Wed	1	60	13
2017-04-19 Wed	2	60	15
2017-04-19 Wed	3	50	16
2017-04-19 Wed	4	50	14
2017-04-24 Mon	1	60	12
2017-04-24 Mon	2	60	15
2017-04-24 Mon	3	50	16
2017-04-24 Mon	4	50	14
2017-04-24 Mon	5	50	5
2017-05-04 Thu	1	60	12
2017-05-04 Thu	2	60	15
2017-05-04 Thu	3	60	14
2017-05-04 Thu	4	50	14
2017-05-18 Thu	1	70	8
2017-05-18 Thu	2	70	8
2017-05-18 Thu	3	60	12
2017-05-24 Wed	1	70	10
2017-05-24 Wed	2	70	8
2017-05-24 Wed	3	70	7
2017-05-24 Wed	4	60	10
2017-06-07 Wed	1	70	10
2017-06-07 Wed	2	70	8
2017-06-07 Wed	3	60	11
2017-06-07 Wed	4	60	11
2017-07-19 Wed	1	70	10
2017-07-19 Wed	2	70	8
2017-07-19 Wed	3	60	11

Your notes are in your own copy of this page.

Bradford (Rocky) Press (10 - 15)GH Day 4120 → 133 lb (80×15 → 100×10)▲ +11%

T1, median of its first 3 sessions: 120 lb → T2, median of its last 3 sessions: 133 lb = +11% (133 − 120, as a share of 120)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 116 to 147 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-18 Thu	1	80	15
2016-08-18 Thu	2	80	12
2016-08-18 Thu	3	80	10
2016-08-18 Thu	4	60	14
2016-08-24 Wed	1	80	15
2016-08-24 Wed	2	80	9
2016-08-24 Wed	3	70	12
2016-08-24 Wed	4	70	11
2016-09-01 Thu	1	80	15
2016-09-01 Thu	2	80	10
2016-09-01 Thu	3	70	10
2016-09-01 Thu	4	70	11
2016-09-01 Thu	5	70	10
2016-09-07 Wed	1	80	15
2016-09-07 Wed	2	80	10
2016-09-07 Wed	3	70	12
2016-09-07 Wed	4	70	12
2016-09-12 Mon	1	90	10
2016-09-12 Mon	2	80	10
2016-09-12 Mon	3	80	9
2016-09-12 Mon	4	70	8
2016-09-18 Sun	1	90	10
2016-09-18 Sun	2	80	11
2016-09-18 Sun	3	80	10
2016-09-18 Sun	4	70	11
2016-09-23 Fri	1	90	10
2016-09-23 Fri	2	80	12
2016-09-23 Fri	3	80	11
2016-09-23 Fri	4	80	11
2016-09-28 Wed	1	90	12
2016-09-28 Wed	2	90	10
2016-09-28 Wed	3	80	11
2016-09-28 Wed	4	70	12
2016-09-28 Wed	5	70	10
2016-10-03 Mon	1	90	13
2016-10-03 Mon	2	90	9
2016-10-03 Mon	3	80	11
2016-10-03 Mon	4	80	10
2016-10-12 Wed	1	90	13
2016-10-12 Wed	2	90	10
2016-10-12 Wed	3	80	11
2016-10-12 Wed	4	80	10
2016-10-17 Mon	1	90	13
2016-10-17 Mon	2	90	10
2016-10-17 Mon	3	80	11
2016-10-17 Mon	4	80	10
2016-10-23 Sun	1	90	13
2016-10-23 Sun	2	90	10
2016-10-23 Sun	3	80	11
2016-10-23 Sun	4	80	10
2016-10-28 Fri	1	100	9
2016-10-28 Fri	2	90	9
2016-10-28 Fri	3	80	11
2016-10-28 Fri	4	80	9
2016-11-04 Fri	1	90	11
2016-11-04 Fri	2	90	9
2016-11-04 Fri	3	80	11
2016-11-04 Fri	4	80	10
2016-11-09 Wed	1	90	11
2016-11-09 Wed	2	90	9
2016-11-09 Wed	3	80	11
2016-11-09 Wed	4	80	10
2016-11-14 Mon	1	90	12
2016-11-14 Mon	2	90	10
2016-11-14 Mon	3	80	11
2016-11-14 Mon	4	80	10
2016-11-19 Sat	1	90	13
2016-11-19 Sat	2	90	11
2016-11-19 Sat	3	80	12
2016-11-19 Sat	4	80	11
2016-11-23 Wed	1	90	13
2016-11-23 Wed	2	90	8
2016-11-29 Tue	1	90	11
2016-11-29 Tue	2	80	10
2016-11-29 Tue	3	80	10
2016-12-03 Sat	1	90	14
2016-12-03 Sat	2	90	12
2016-12-03 Sat	3	90	11
2016-12-03 Sat	4	80	12
2016-12-08 Thu	1	90	15
2016-12-08 Thu	2	90	11
2016-12-08 Thu	3	90	11
2016-12-08 Thu	4	90	10
2016-12-12 Mon	1	90	15
2016-12-12 Mon	2	90	11
2016-12-12 Mon	3	90	11
2016-12-12 Mon	4	90	10
2016-12-16 Fri	1	100	10
2016-12-16 Fri	2	90	12
2016-12-16 Fri	3	90	12
2016-12-16 Fri	4	90	5
2016-12-21 Wed	1	100	11
2016-12-21 Wed	2	90	13
2016-12-21 Wed	3	90	11
2016-12-21 Wed	4	90	9
2017-01-06 Fri	1	90	15
2017-01-06 Fri	2	90	10
2017-01-06 Fri	3	90	9
2017-01-06 Fri	4	80	10
2017-01-11 Wed	1	90	15
2017-01-11 Wed	2	90	11
2017-01-11 Wed	3	90	10
2017-01-11 Wed	4	80	11
2017-01-15 Sun	1	90	15
2017-01-15 Sun	2	90	11
2017-01-15 Sun	3	90	10
2017-01-15 Sun	4	80	12
2017-01-20 Fri	1	90	15
2017-01-20 Fri	2	90	11
2017-01-20 Fri	3	90	11
2017-01-20 Fri	4	80	13
2017-01-26 Thu	1	90	15
2017-01-26 Thu	2	90	11
2017-01-26 Thu	3	90	11
2017-01-26 Thu	4	80	11
2017-02-01 Wed	1	100	11
2017-02-01 Wed	2	90	13
2017-02-01 Wed	3	90	11
2017-02-01 Wed	4	90	9
2017-02-01 Wed	5	90	4
2017-02-06 Mon	1	100	13
2017-02-06 Mon	2	100	9
2017-02-06 Mon	3	90	12
2017-02-06 Mon	4	90	9
2017-02-11 Sat	1	100	12
2017-02-11 Sat	2	100	10
2017-02-11 Sat	3	90	12
2017-02-11 Sat	4	90	10
2017-02-17 Fri	1	100	12
2017-02-17 Fri	2	100	10
2017-02-17 Fri	3	90	12
2017-02-17 Fri	4	90	9
2017-02-25 Sat	1	100	12
2017-02-25 Sat	2	100	9
2017-02-25 Sat	3	90	12
2017-02-25 Sat	4	90	8
2017-03-02 Thu	1	100	9
2017-03-02 Thu	2	90	9
2017-03-02 Thu	3	90	10
2017-03-02 Thu	4	90	9
2017-03-21 Tue	1	100	10
2017-03-21 Tue	2	90	11
2017-03-21 Tue	3	90	9
2017-03-21 Tue	4	90	9
2017-03-21 Tue	5	90	5
2017-03-25 Sat	1	90	12
2017-03-25 Sat	2	90	11
2017-03-25 Sat	3	90	10
2017-03-25 Sat	4	90	9
2017-03-25 Sat	5	90	6
2017-04-09 Sun	1	80	15
2017-04-09 Sun	2	80	12
2017-04-09 Sun	3	80	12
2017-04-09 Sun	4	80	11
2017-04-30 Sun	1	90	13
2017-04-30 Sun	2	90	11
2017-04-30 Sun	3	90	10
2017-04-30 Sun	4	90	11
2017-04-30 Sun	5	90	2
2017-05-21 Sun	1	100	8
2017-05-21 Sun	2	90	9
2017-05-21 Sun	3	90	11
2017-05-21 Sun	4	90	4
2017-05-27 Sat	1	100	11
2017-05-27 Sat	2	100	8
2017-05-27 Sat	3	90	9
2017-05-27 Sat	4	90	7
2017-05-30 Tue	1	110	7
2017-05-30 Tue	2	100	9
2017-05-30 Tue	3	90	12
2017-05-30 Tue	4	90	8
2017-06-11 Sun	1	100	10
2017-06-11 Sun	2	100	9
2017-06-11 Sun	3	100	8
2017-06-11 Sun	4	90	9
2017-06-18 Sun	1	100	10
2017-06-18 Sun	2	100	8
2017-06-18 Sun	3	90	9
2017-06-22 Thu	1	100	10
2017-06-22 Thu	2	100	8
2017-06-22 Thu	3	90	10
2017-06-22 Thu	4	90	5
2017-06-28 Wed	1	100	10
2017-06-28 Wed	2	100	9
2017-06-28 Wed	3	80	13
2017-06-28 Wed	4	90	7
2017-07-02 Sun	1	100	11
2017-07-02 Sun	2	100	9
2017-07-02 Sun	3	90	9
2017-07-02 Sun	4	90	9
2017-07-08 Sat	1	100	11
2017-07-08 Sat	2	100	9
2017-07-08 Sat	3	90	10
2017-07-08 Sat	4	90	10
2017-07-14 Fri	1	110	8
2017-07-14 Fri	2	100	9
2017-07-14 Fri	3	90	10
2017-07-14 Fri	4	90	10
2017-07-14 Fri	5	90	3
2017-07-23 Sun	1	110	4
2017-07-23 Sun	2	100	5
2017-07-23 Sun	3	90	14
2017-07-23 Sun	4	90	12
2017-07-29 Sat	1	110	8
2017-07-29 Sat	2	100	10
2017-07-29 Sat	3	100	9
2017-07-29 Sat	4	100	8
2017-08-19 Sat	1	100	10
2017-08-19 Sat	2	100	8
2017-08-19 Sat	3	90	8
2017-08-19 Sat	4	90	9
2017-08-24 Thu	1	110	8
2017-08-24 Thu	2	100	8
2017-08-24 Thu	3	90	10
2017-08-24 Thu	4	90	10
2017-08-24 Thu	5	90	6
2017-10-07 Sat	1	100	10
2017-10-07 Sat	2	100	8
2017-10-07 Sat	3	90	10
2017-10-07 Sat	4	90	9
2017-12-28 Thu	1	90	10
2017-12-28 Thu	2	90	8
2017-12-28 Thu	3	90	8

Your notes are in your own copy of this page.

Row MachineChest Machine224 → 246 lb (160×12 → 180×11)▲ +10% †

T1, median of its first 3 sessions: 224 lb → T2, median of its last 3 sessions: 246 lb = +10% (246 − 224, as a share of 224)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 214 to 258 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-09 Thu	1	160	11
2017-03-09 Thu	2	160	10
2017-03-09 Thu	3	155	9
2017-03-14 Tue	1	160	12
2017-03-14 Tue	2	160	11
2017-03-14 Tue	3	160	11
2017-03-14 Tue	4	160	9
2017-03-17 Fri	1	160	13
2017-03-17 Fri	2	160	11
2017-03-17 Fri	3	160	11
2017-03-17 Fri	4	160	9
2017-03-17 Fri	5	160	2
2017-03-22 Wed	1	160	14
2017-03-22 Wed	2	160	11
2017-03-22 Wed	3	160	11
2017-03-22 Wed	4	160	10
2017-04-06 Thu	1	170	14
2017-04-06 Thu	2	170	8
2017-04-06 Thu	3	160	11
2017-04-06 Thu	4	160	11
2017-04-13 Thu	1	165	16
2017-04-13 Thu	2	175	8
2017-04-13 Thu	3	160	11
2017-04-13 Thu	4	160	11
2017-04-26 Wed	1	165	16
2017-04-26 Wed	2	175	8
2017-04-26 Wed	3	160	11
2017-04-26 Wed	4	160	12
2017-05-10 Wed	1	175	12
2017-05-10 Wed	2	165	14
2017-05-10 Wed	3	160	11
2017-05-10 Wed	4	155	13
2017-06-20 Tue	1	180	11
2017-06-20 Tue	2	180	9
2017-06-20 Tue	3	175	9
2017-06-20 Tue	4	170	6

Your notes are in your own copy of this page.

Lat Pulldown (Cable)Chest Machine246 → 259 lb (180×11 → 185×12)▲ +5%

T1, median of its first 3 sessions: 246 lb → T2, median of its last 3 sessions: 259 lb = +5% (259 − 246, as a share of 246)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 229 to 263 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-09 Thu	1	175	10
2017-03-09 Thu	2	175	8
2017-03-09 Thu	3	170	8
2017-03-14 Tue	1	175	13
2017-03-14 Tue	2	175	10
2017-03-14 Tue	3	175	8
2017-03-14 Tue	4	175	3
2017-03-17 Fri	1	180	11
2017-03-17 Fri	2	175	10
2017-03-17 Fri	3	175	8
2017-03-22 Wed	1	180	12
2017-03-22 Wed	2	180	10
2017-03-22 Wed	3	175	9
2017-03-22 Wed	4	170	6
2017-04-06 Thu	1	185	12
2017-04-06 Thu	2	180	12
2017-04-06 Thu	3	175	9
2017-04-06 Thu	4	170	7
2017-04-13 Thu	1	185	10
2017-04-13 Thu	2	180	9
2017-04-13 Thu	3	175	9
2017-04-13 Thu	4	170	4
2017-04-18 Tue	1	185	12
2017-04-18 Tue	2	185	10
2017-04-18 Tue	3	180	9
2017-04-18 Tue	4	175	5
2017-04-18 Tue	5	175	6
2017-04-26 Wed	1	185	12
2017-04-26 Wed	2	185	10
2017-04-26 Wed	3	180	9
2017-04-26 Wed	4	175	6
2017-05-10 Wed	1	185	12
2017-05-10 Wed	2	185	10
2017-05-10 Wed	3	180	9
2017-05-10 Wed	4	175	7
2017-06-20 Tue	1	190	9
2017-06-20 Tue	2	185	7
2017-06-20 Tue	3	175	8

Your notes are in your own copy of this page.

C2 Pull-Up (AMRAP >= 5)GH Day 2228 → 240 lb (BW×8 → BW×10)▲ +5%

T1, median of its first 3 sessions: 228 lb → T2, median of its last 3 sessions: 240 lb = +5% (240 − 228, as a share of 228)

Each dot is one session: its best set as an estimated one-rep max, with your body weight counted in the load. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 198 to 252 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-14 Sun	1	body	7
2016-08-14 Sun	2	body	5
2016-08-14 Sun	3	body	3
2016-08-14 Sun	4	30	3
2016-08-21 Sun	1	body	7
2016-08-21 Sun	2	body	5
2016-08-21 Sun	3	body	5
2016-08-21 Sun	4	body	4
2016-08-29 Mon	1	body	8
2016-08-29 Mon	2	body	5
2016-08-29 Mon	3	body	4
2016-08-29 Mon	4	body	2
2016-09-03 Sat	1	body	8
2016-09-03 Sat	2	body	5
2016-09-03 Sat	3	body	4
2016-09-03 Sat	4	body	4
2016-09-10 Sat	1	body	8
2016-09-10 Sat	2	body	5
2016-09-10 Sat	3	body	5
2016-09-10 Sat	4	body	4
2016-09-14 Wed	1	body	9
2016-09-14 Wed	2	body	5
2016-09-14 Wed	3	body	5
2016-09-14 Wed	4	body	4
2016-09-21 Wed	1	body	8
2016-09-21 Wed	2	body	5
2016-09-21 Wed	3	body	5
2016-09-21 Wed	4	body	3
2016-09-21 Wed	5	body	2
2016-09-25 Sun	1	body	10
2016-09-25 Sun	2	body	6
2016-09-25 Sun	3	body	5
2016-09-25 Sun	4	body	4
2016-09-25 Sun	5	body	4
2016-10-01 Sat	1	body	10
2016-10-01 Sat	2	body	6
2016-10-01 Sat	3	body	5
2016-10-01 Sat	4	body	5
2016-10-05 Wed	1	body	10
2016-10-05 Wed	2	body	7
2016-10-05 Wed	3	body	5
2016-10-05 Wed	4	body	4
2016-10-14 Fri	1	body	10
2016-10-14 Fri	2	body	6
2016-10-14 Fri	3	body	5
2016-10-14 Fri	4	body	4
2016-10-21 Fri	1	body	10
2016-10-21 Fri	2	body	6
2016-10-21 Fri	3	body	5
2016-10-21 Fri	4	body	5
2016-10-26 Wed	1	body	10
2016-10-26 Wed	2	body	6
2016-10-26 Wed	3	body	5
2016-10-26 Wed	4	body	5
2016-10-26 Wed	5	body	2
2016-11-01 Tue	1	body	11
2016-11-01 Tue	2	body	7
2016-11-01 Tue	3	body	5
2016-11-01 Tue	4	body	4
2016-11-01 Tue	5	body	3
2016-11-06 Sun	1	body	11
2016-11-06 Sun	2	body	7
2016-11-06 Sun	3	body	5
2016-11-06 Sun	4	body	5
2016-11-11 Fri	1	body	10
2016-11-11 Fri	2	body	7
2016-11-11 Fri	3	body	6
2016-11-11 Fri	4	body	5
2016-11-17 Thu	1	body	11
2016-11-17 Thu	2	body	6
2016-11-17 Thu	3	body	5
2016-11-17 Thu	4	body	5
2016-11-17 Thu	5	body	1
2016-11-21 Mon	1	body	11
2016-11-21 Mon	2	body	7
2016-11-21 Mon	3	body	6
2016-11-21 Mon	4	body	4
2016-11-21 Mon	5	body	2
2016-12-01 Thu	1	body	10
2016-12-01 Thu	2	body	6
2016-12-01 Thu	3	body	4
2016-12-01 Thu	4	body	4
2016-12-06 Tue	1	body	8
2016-12-06 Tue	2	body	6
2016-12-06 Tue	3	body	5
2016-12-06 Tue	4	body	4
2016-12-10 Sat	1	body	8
2016-12-10 Sat	2	body	5
2016-12-10 Sat	3	body	4
2016-12-10 Sat	4	body	4
2016-12-14 Wed	1	body	9
2016-12-14 Wed	2	body	5
2016-12-14 Wed	3	body	4
2016-12-14 Wed	4	body	4
2016-12-18 Sun	1	body	10
2016-12-18 Sun	2	body	7
2016-12-18 Sun	3	body	5
2016-12-18 Sun	4	body	4
2016-12-23 Fri	1	body	9
2016-12-23 Fri	2	body	6
2016-12-23 Fri	3	body	5
2016-12-23 Fri	4	body	4
2016-12-23 Fri	5	body	3
2017-01-04 Wed	1	body	8
2017-01-04 Wed	2	body	5
2017-01-04 Wed	3	body	4
2017-01-04 Wed	4	body	3
2017-01-04 Wed	5	body	3
2017-01-08 Sun	1	body	8
2017-01-08 Sun	2	body	5
2017-01-08 Sun	3	body	4
2017-01-08 Sun	4	body	4
2017-01-08 Sun	5	body	3
2017-01-13 Fri	1	body	9
2017-01-13 Fri	2	body	6
2017-01-13 Fri	3	body	4
2017-01-13 Fri	4	body	4
2017-01-17 Tue	1	body	9
2017-01-17 Tue	2	body	6
2017-01-17 Tue	3	body	5
2017-01-17 Tue	4	body	4
2017-01-22 Sun	1	body	9
2017-01-22 Sun	2	body	6
2017-01-22 Sun	3	body	5
2017-01-22 Sun	4	body	4
2017-01-22 Sun	5	body	3
2017-01-29 Sun	1	body	9
2017-01-29 Sun	2	body	6
2017-01-29 Sun	3	body	5
2017-01-29 Sun	4	body	5
2017-02-04 Sat	1	body	10
2017-02-04 Sat	2	body	5
2017-02-04 Sat	3	body	5
2017-02-04 Sat	4	body	5
2017-02-09 Thu	1	body	8
2017-02-09 Thu	2	body	6
2017-02-09 Thu	3	body	5
2017-02-09 Thu	4	body	4
2017-02-09 Thu	5	body	3
2017-02-14 Tue	1	body	9
2017-02-14 Tue	2	body	6
2017-02-14 Tue	3	body	4
2017-02-14 Tue	4	body	4
2017-02-14 Tue	5	body	3
2017-02-14 Tue	6	body	3
2017-02-23 Thu	1	body	8
2017-02-23 Thu	2	body	6
2017-02-23 Thu	3	body	4
2017-02-23 Thu	4	body	3
2017-02-23 Thu	5	body	2
2017-02-28 Tue	1	body	9
2017-02-28 Tue	2	body	6
2017-02-28 Tue	3	body	4
2017-02-28 Tue	4	body	4
2017-02-28 Tue	5	body	2
2017-03-05 Sun	1	body	9
2017-03-05 Sun	2	body	6
2017-03-05 Sun	3	body	4
2017-03-05 Sun	4	body	4
2017-03-19 Sun	1	body	9
2017-03-19 Sun	2	body	7
2017-03-19 Sun	3	body	5
2017-03-19 Sun	4	body	5
2017-03-24 Fri	1	body	10
2017-03-24 Fri	2	body	5
2017-03-24 Fri	3	body	5
2017-03-24 Fri	4	body	5
2017-03-24 Fri	5	body	3
2017-03-24 Fri	6	body	2
2017-03-28 Tue	1	body	9
2017-03-28 Tue	2	body	6
2017-03-28 Tue	3	body	5
2017-03-28 Tue	4	body	5
2017-03-28 Tue	5	body	3
2017-04-02 Sun	1	body	9
2017-04-02 Sun	2	body	5
2017-04-02 Sun	3	body	5
2017-04-02 Sun	4	body	5
2017-04-02 Sun	5	body	4
2017-04-08 Sat	1	body	4
2017-04-08 Sat	2	body	4
2017-04-08 Sat	3	body	4
2017-04-21 Fri	1	body	10
2017-04-21 Fri	2	body	5
2017-04-21 Fri	3	body	6
2017-04-21 Fri	4	body	4
2017-05-02 Tue	1	body	10
2017-05-02 Tue	2	body	6
2017-05-02 Tue	3	body	6
2017-05-02 Tue	4	body	4
2017-05-02 Tue	5	body	4
2017-05-13 Sat	1	body	11
2017-05-13 Sat	2	body	7
2017-05-13 Sat	3	body	6
2017-05-13 Sat	4	body	5
2017-05-20 Sat	1	body	10
2017-05-20 Sat	2	body	7
2017-05-20 Sat	3	body	6
2017-05-20 Sat	4	body	5
2017-05-20 Sat	5	body	3
2017-05-23 Tue	1	body	9
2017-05-23 Tue	2	body	8
2017-05-23 Tue	3	body	6
2017-05-23 Tue	4	body	4
2017-05-23 Tue	5	body	3
2017-05-26 Fri	1	body	9
2017-05-26 Fri	2	body	7
2017-05-26 Fri	3	body	5
2017-05-26 Fri	4	body	4
2017-05-29 Mon	1	body	10
2017-05-29 Mon	2	body	7
2017-05-29 Mon	3	body	5
2017-05-29 Mon	4	body	4
2017-06-02 Fri	1	body	10
2017-06-02 Fri	2	body	7
2017-06-02 Fri	3	body	6
2017-06-02 Fri	4	body	5
2017-06-10 Sat	1	body	10
2017-06-10 Sat	2	body	7
2017-06-10 Sat	3	body	5
2017-06-10 Sat	4	body	5
2017-06-14 Wed	1	body	10
2017-06-14 Wed	2	body	6
2017-06-14 Wed	3	body	5
2017-06-14 Wed	4	body	5
2017-06-14 Wed	5	body	2
2017-06-23 Fri	1	body	8
2017-06-23 Fri	2	body	7
2017-06-23 Fri	3	body	5
2017-06-23 Fri	4	body	5
2017-06-23 Fri	5	body	3
2017-06-30 Fri	1	body	9
2017-06-30 Fri	2	body	6
2017-06-30 Fri	3	body	5
2017-06-30 Fri	4	body	5
2017-07-06 Thu	1	body	10
2017-07-06 Thu	2	body	6
2017-07-06 Thu	3	body	5
2017-07-06 Thu	4	body	5
2017-07-06 Thu	5	body	2
2017-07-11 Tue	1	body	10
2017-07-11 Tue	2	body	7
2017-07-11 Tue	3	body	5
2017-07-11 Tue	4	body	5
2017-07-16 Sun	1	body	10
2017-07-16 Sun	2	body	7
2017-07-16 Sun	3	body	5
2017-07-16 Sun	4	body	5
2017-07-16 Sun	5	body	2
2017-07-21 Fri	1	body	9
2017-07-21 Fri	2	body	7
2017-07-21 Fri	3	body	6
2017-07-21 Fri	4	body	4
2017-07-26 Wed	1	body	11
2017-07-26 Wed	2	body	7
2017-07-26 Wed	3	body	6
2017-07-26 Wed	4	body	4
2017-07-26 Wed	5	body	1
2017-08-15 Tue	1	body	11
2017-08-15 Tue	2	body	7
2017-08-15 Tue	3	body	5
2017-08-15 Tue	4	body	5
2017-09-23 Sat	1	body	10
2017-09-23 Sat	2	body	6
2017-09-23 Sat	3	body	4
2017-09-23 Sat	4	body	3
2017-12-23 Sat	1	body	8
2017-12-23 Sat	2	body	5
2017-12-23 Sat	3	body	4
2017-12-23 Sat	4	body	2

Weight Col: body = bodyweight

Your notes are in your own copy of this page.

C2: Scott CurlGH Day 4100 → 101 lb (70×13 → 80×8)▲ +1.0%

T1, median of its first 3 sessions: 100 lb → T2, median of its last 3 sessions: 101 lb = +1% (101 − 100, as a share of 100)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 80 to 129 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-08-18 Thu	1	70	13
2016-08-18 Thu	2	60	12
2016-08-18 Thu	3	50	12
2016-08-24 Wed	1	70	13
2016-08-24 Wed	2	60	13
2016-08-24 Wed	3	50	13
2016-09-01 Thu	1	70	14
2016-09-01 Thu	2	60	13
2016-09-01 Thu	3	50	11
2016-09-07 Wed	1	70	13
2016-09-07 Wed	2	60	13
2016-09-07 Wed	3	50	6
2016-09-12 Mon	1	70	13
2016-09-12 Mon	2	60	12
2016-09-12 Mon	3	50	13
2016-09-18 Sun	1	75	12
2016-09-18 Sun	2	65	12
2016-09-23 Fri	1	70	16
2016-09-23 Fri	2	70	10
2016-09-28 Wed	1	75	13
2016-09-28 Wed	2	65	11
2016-09-28 Wed	3	55	12
2016-10-03 Mon	1	75	14
2016-10-03 Mon	2	65	11
2016-10-03 Mon	3	55	12
2016-10-12 Wed	1	75	14
2016-10-12 Wed	2	65	12
2016-10-12 Wed	3	55	14
2016-10-17 Mon	1	80	11
2016-10-17 Mon	2	70	8
2016-10-23 Sun	1	80	11
2016-10-23 Sun	2	70	12
2016-10-23 Sun	3	70	4
2016-10-28 Fri	1	80	11
2016-10-28 Fri	2	70	11
2016-10-28 Fri	3	70	6
2016-11-04 Fri	1	80	12
2016-11-04 Fri	2	70	11
2016-11-04 Fri	3	70	7
2016-11-04 Fri	4	60	5
2016-11-09 Wed	1	80	14
2016-11-09 Wed	2	70	12
2016-11-09 Wed	3	70	10
2016-11-14 Mon	1	80	10
2016-11-14 Mon	2	70	12
2016-11-14 Mon	3	70	7
2016-11-19 Sat	1	80	11
2016-11-19 Sat	2	70	10
2016-11-19 Sat	3	70	7
2016-11-29 Tue	1	80	11
2016-11-29 Tue	2	70	10
2016-11-29 Tue	3	70	9
2016-12-03 Sat	1	80	10
2016-12-03 Sat	2	70	10
2016-12-03 Sat	3	70	8
2016-12-08 Thu	1	80	13
2016-12-08 Thu	2	70	10
2016-12-08 Thu	3	70	9
2016-12-12 Mon	1	90	10
2016-12-12 Mon	2	80	8
2016-12-12 Mon	3	70	11
2016-12-16 Fri	1	90	6
2016-12-16 Fri	2	70	13
2016-12-16 Fri	3	70	8
2016-12-21 Wed	1	90	11
2016-12-21 Wed	2	80	10
2016-12-21 Wed	3	70	10
2017-01-06 Fri	1	80	11
2017-01-06 Fri	2	70	12
2017-01-06 Fri	3	65	7
2017-01-11 Wed	1	80	12
2017-01-11 Wed	2	70	11
2017-01-11 Wed	3	65	9
2017-01-15 Sun	1	80	13
2017-01-15 Sun	2	70	12
2017-01-15 Sun	3	60	10
2017-01-20 Fri	1	80	13
2017-01-20 Fri	2	70	12
2017-01-20 Fri	3	60	11
2017-01-26 Thu	1	80	13
2017-01-26 Thu	2	70	13
2017-01-26 Thu	3	60	11
2017-02-01 Wed	1	90	11
2017-02-01 Wed	2	80	10
2017-02-01 Wed	3	70	10
2017-02-06 Mon	1	90	10
2017-02-06 Mon	2	80	10
2017-02-06 Mon	3	70	10
2017-02-11 Sat	1	90	7
2017-02-11 Sat	2	70	13
2017-02-11 Sat	3	70	10
2017-02-17 Fri	1	90	10
2017-02-17 Fri	2	80	10
2017-02-17 Fri	3	70	10
2017-02-25 Sat	1	90	7
2017-02-25 Sat	2	70	14
2017-02-25 Sat	3	70	4
2017-03-02 Thu	1	90	7
2017-03-02 Thu	2	70	14
2017-03-02 Thu	3	70	11
2017-03-21 Tue	1	90	5
2017-03-21 Tue	2	70	15
2017-03-21 Tue	3	70	12
2017-03-25 Sat	1	80	10
2017-03-25 Sat	2	70	12
2017-03-25 Sat	3	70	9
2017-03-25 Sat	4	60	4
2017-04-09 Sun	1	80	12
2017-04-09 Sun	2	80	11
2017-04-09 Sun	3	70	11
2017-04-30 Sun	1	80	12
2017-04-30 Sun	2	70	13
2017-04-30 Sun	3	70	11
2017-05-27 Sat	1	90	7
2017-05-27 Sat	2	80	9
2017-05-27 Sat	3	80	8
2017-05-30 Tue	1	90	8
2017-05-30 Tue	2	80	10
2017-05-30 Tue	3	80	8
2017-06-11 Sun	1	90	5
2017-06-11 Sun	2	70	13
2017-06-11 Sun	3	70	8
2017-06-18 Sun	1	80	8
2017-06-18 Sun	2	70	11
2017-06-18 Sun	3	70	8
2017-06-22 Thu	1	80	11
2017-06-22 Thu	2	80	9
2017-06-22 Thu	3	75	9
2017-06-28 Wed	1	85	10
2017-06-28 Wed	2	80	9
2017-06-28 Wed	3	75	9
2017-07-02 Sun	1	75	13
2017-07-02 Sun	2	80	8
2017-07-02 Sun	3	75	8
2017-07-08 Sat	1	75	12
2017-07-08 Sat	2	80	8
2017-07-23 Sun	1	80	10
2017-07-23 Sun	2	80	8
2017-07-23 Sun	3	75	8
2017-07-29 Sat	1	80	11
2017-07-29 Sat	2	80	8
2017-08-19 Sat	1	80	4
2017-08-19 Sat	2	60	12
2017-08-24 Thu	1	80	12
2017-08-24 Thu	2	80	9
2017-08-24 Thu	3	9	75
2017-10-07 Sat	1	80	8
2017-10-07 Sat	2	70	11
2017-12-28 Thu	1	60	13
2017-12-28 Thu	2	60	13

Your notes are in your own copy of this page.

Pectoral Fly (machine)Chest Machine172 → 173 lb (115×15 → 140×7)▲ +0.1%

T1, median of its first 3 sessions: 172 lb → T2, median of its last 3 sessions: 173 lb = +0% (173 − 172, as a share of 172)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 163 to 206 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-09 Thu	1	115	15
2017-03-09 Thu	2	115	9
2017-03-09 Thu	3	110	11
2017-03-11 Sat	1	120	20
2017-03-11 Sat	2	140	13
2017-03-11 Sat	3	130	12
2017-03-14 Tue	1	140	6
2017-03-14 Tue	2	120	6
2017-03-14 Tue	3	100	8
2017-03-14 Tue	4	80	11
2017-03-17 Fri	1	140	7
2017-03-17 Fri	2	120	7
2017-03-17 Fri	3	100	9
2017-03-17 Fri	4	80	13
2017-03-22 Wed	1	140	7
2017-03-22 Wed	2	120	7
2017-03-22 Wed	3	100	10
2017-03-22 Wed	4	100	6
2017-04-06 Thu	1	140	7
2017-04-06 Thu	2	120	7
2017-04-06 Thu	3	100	10
2017-04-06 Thu	4	90	8
2017-04-13 Thu	1	140	7
2017-04-13 Thu	2	110	8
2017-04-13 Thu	3	100	10
2017-04-13 Thu	4	90	9
2017-04-13 Thu	5	90	6
2017-04-18 Tue	1	140	7
2017-04-18 Tue	2	110	8
2017-04-18 Tue	3	100	10
2017-04-18 Tue	4	90	10
2017-04-18 Tue	5	90	6
2017-04-26 Wed	1	140	8
2017-04-26 Wed	2	110	8
2017-04-26 Wed	3	100	10
2017-04-26 Wed	4	90	9
2017-04-26 Wed	5	90	6
2017-05-10 Wed	1	140	7
2017-05-10 Wed	2	110	8
2017-05-10 Wed	3	100	10
2017-05-10 Wed	4	90	10
2017-06-20 Tue	1	135	8
2017-06-20 Tue	2	110	8
2017-06-20 Tue	3	100	10
2017-06-20 Tue	4	90	10

Your notes are in your own copy of this page.

Where was I regressing? 3

Click an exercise to see its score over time and every set you logged.

Shoulder Press (Machine)Shoulder Machine139 → 101 lb (110×8 → 80×8)▼ -27%

T1, median of its first 3 sessions: 139 lb → T2, median of its last 3 sessions: 101 lb = -27% (101 − 139, as a share of 139)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 83 to 176 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-08 Wed	1	80	20
2017-03-08 Wed	2	90	20
2017-03-08 Wed	3	110	15
2017-03-08 Wed	4	120	11
2017-03-10 Fri	1	90	14
2017-03-10 Fri	2	90	10
2017-03-10 Fri	3	85	8
2017-03-13 Mon	1	110	8
2017-03-13 Mon	2	100	6
2017-03-13 Mon	3	90	9
2017-03-13 Mon	4	80	8
2017-03-15 Wed	1	100	6
2017-03-15 Wed	2	85	6
2017-03-15 Wed	3	70	7
2017-03-15 Wed	4	55	10
2017-03-15 Wed	5	40	3
2017-03-18 Sat	1	110	9
2017-03-18 Sat	2	100	8
2017-03-18 Sat	3	90	8
2017-03-18 Sat	4	80	8
2017-03-18 Sat	5	70	10
2017-03-23 Thu	1	70	10
2017-03-23 Thu	2	65	8
2017-03-23 Thu	3	60	7
2017-03-23 Thu	4	55	8
2017-03-23 Thu	5	40	10
2017-03-23 Thu	6	40	6
2017-03-29 Wed	1	70	11
2017-03-29 Wed	2	65	8
2017-03-29 Wed	3	60	8
2017-03-29 Wed	4	55	9
2017-03-29 Wed	5	40	11
2017-04-05 Wed	1	70	13
2017-04-05 Wed	2	65	9
2017-04-05 Wed	3	60	7
2017-04-05 Wed	4	55	9
2017-04-05 Wed	5	40	11
2017-04-12 Wed	1	75	11
2017-04-12 Wed	2	65	10
2017-04-12 Wed	3	60	8
2017-04-12 Wed	4	55	9
2017-04-12 Wed	5	40	11
2017-04-19 Wed	1	75	11
2017-04-19 Wed	2	65	9
2017-04-19 Wed	3	60	9
2017-04-19 Wed	4	55	9
2017-04-19 Wed	5	40	11
2017-04-24 Mon	1	75	11
2017-04-24 Mon	2	65	8
2017-04-24 Mon	3	60	8
2017-04-24 Mon	4	55	9
2017-04-24 Mon	5	40	15
2017-05-04 Thu	1	75	12
2017-05-04 Thu	2	65	8
2017-05-04 Thu	3	60	8
2017-05-04 Thu	4	55	9
2017-05-04 Thu	5	45	15
2017-05-18 Thu	1	75	12
2017-05-18 Thu	2	65	8
2017-05-18 Thu	3	60	8
2017-05-18 Thu	4	55	9
2017-05-18 Thu	5	50	4
2017-05-24 Wed	1	80	8
2017-05-24 Wed	2	65	8
2017-05-24 Wed	3	60	8
2017-05-24 Wed	4	55	9
2017-05-24 Wed	5	50	4
2017-06-07 Wed	1	80	8
2017-06-07 Wed	2	65	9
2017-06-07 Wed	3	60	8
2017-06-07 Wed	4	55	8
2017-06-07 Wed	5	50	6
2017-07-19 Wed	1	80	8
2017-07-19 Wed	2	65	9
2017-07-19 Wed	3	60	8
2017-07-19 Wed	4	55	8
2017-07-19 Wed	5	50	7

Your notes are in your own copy of this page.

Seated Leg Curl MachineGH Day 3251 → 194 lb (160×17 → 135×13)▼ -23% †

T1, median of its first 3 sessions: 251 lb → T2, median of its last 3 sessions: 194 lb = -23% (194 − 251, as a share of 251)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 164 to 301 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2016-10-16 Sun	1	120	20
2016-10-16 Sun	2	140	20
2016-10-16 Sun	3	140	15
2016-10-16 Sun	4	140	15
2016-10-22 Sat	1	140	20
2016-10-22 Sat	2	150	20
2016-10-22 Sat	3	160	17
2016-11-13 Sun	1	170	20
2016-11-13 Sun	2	90	20
2016-11-13 Sun	3	110	14
2016-11-23 Wed	1	170	20
2016-11-23 Wed	2	190	15
2016-11-23 Wed	3	190	15
2016-12-11 Sun	1	125	14
2016-12-11 Sun	2	130	18
2016-12-11 Sun	3	135	12
2017-01-10 Tue	1	120	15
2017-01-10 Tue	2	125	15
2017-01-10 Tue	3	120	15
2017-01-14 Sat	1	120	15
2017-01-14 Sat	2	120	15
2017-01-14 Sat	3	120	15
2017-02-10 Fri	1	135	13
2017-02-10 Fri	2	140	11
2017-02-10 Fri	3	140	10
2017-02-10 Fri	4	145	8
2017-02-24 Fri	1	135	14
2017-02-24 Fri	2	140	11
2017-02-24 Fri	3	140	11
2017-02-24 Fri	4	140	13

Your notes are in your own copy of this page.

Incline Chest Press (machine)Chest Machine210 → 191 lb (140×15 → 140×11)▼ -9%

T1, median of its first 3 sessions: 210 lb → T2, median of its last 3 sessions: 191 lb = -9% (191 − 210, as a share of 210)

Each dot is one session: its best set as an estimated one-rep max. The shaded bands are the sessions T1 and T2 were taken from; the dashed line in each is its value.

Full range, from zero — the size of the change

Close up, 167 to 219 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).

The Raw Data — every set, by date

Date	Set	Weight (lb)	Reps
2017-03-09 Thu	1	100	20
2017-03-09 Thu	2	140	7
2017-03-09 Thu	3	120	8
2017-03-09 Thu	4	100	10
2017-03-11 Sat	1	140	15
2017-03-11 Sat	2	140	9
2017-03-11 Sat	3	120	9
2017-03-14 Tue	1	140	15
2017-03-14 Tue	2	140	9
2017-03-14 Tue	3	120	10
2017-03-14 Tue	4	100	10
2017-03-14 Tue	5	100	6
2017-03-17 Fri	1	160	10
2017-03-17 Fri	2	140	9
2017-03-17 Fri	3	120	9
2017-03-17 Fri	4	100	11
2017-03-22 Wed	1	160	10
2017-03-22 Wed	2	140	7
2017-03-22 Wed	3	120	9
2017-03-22 Wed	4	100	11
2017-03-22 Wed	5	80	13
2017-04-06 Thu	1	160	10
2017-04-06 Thu	2	140	8
2017-04-06 Thu	3	120	9
2017-04-06 Thu	4	100	11
2017-04-06 Thu	5	80	13
2017-04-13 Thu	1	160	10
2017-04-13 Thu	2	140	7
2017-04-13 Thu	3	120	9
2017-04-13 Thu	4	100	12
2017-04-13 Thu	5	100	5
2017-04-18 Tue	1	160	8
2017-04-18 Tue	2	140	8
2017-04-18 Tue	3	120	9
2017-04-18 Tue	4	100	12
2017-04-18 Tue	5	100	8
2017-04-26 Wed	1	165	5
2017-04-26 Wed	2	145	7
2017-04-26 Wed	3	120	10
2017-04-26 Wed	4	100	12
2017-04-26 Wed	5	100	10
2017-05-10 Wed	1	145	9
2017-05-10 Wed	2	145	6
2017-05-10 Wed	3	120	8
2017-05-10 Wed	4	80	15
2017-05-10 Wed	5	80	4
2017-06-20 Tue	1	140	11
2017-06-20 Tue	2	140	6
2017-06-20 Tue	3	120	8
2017-06-20 Tue	4	110	8

Your notes are in your own copy of this page.

Before reading a drop as lost strength

A slower tempo: lowering a weight more slowly is harder, and a lighter weight can be the same effort or more.
An injury back-off, which looks exactly like regression.
Your body weight. For C2 Pull-Up (AMRAP >= 5), Pull Up (Assisted) the load includes it, and no DEXA scan is near these sessions: the scan of 2021-06-15 (180 lb) stands in for all of them. So the score moves with reps and added weight only; if your weight changed over the period, the score does not know.
A different machine or gym: the same number can be a different load.
Effort is not recorded, so an easy set and a hard one look the same.
A short plan: start and end are a few weeks apart for some of these, so a small change is within ordinary session-to-session wobble.
The estimate is loosest for sets above 15 reps (marked †: 12 of 35 exercises).

Desired Additional Data

It would be nice if you could obtain some additional information. Here is the wishlist, granted that some of this may be unobtainable.

Your body weight on more days: a bathroom-scale log, or a scale that syncs. DEXA scans are weeks apart, and weight moves between them; 0 of 62 body-lifted sessions had a scan within 30 days.
How hard each set was: an effort rating (RPE, or reps left in the tank) on the last set of each exercise. Without it a slower, harder set and a weaker one look the same.
Which gym and which machine, per session: the same number on two machines can be two loads.
The date your tempo changed: lowering a weight more slowly is harder at a lighter weight; the date would be marked on every chart.
Where the “Get Huge” program came from: the web page or magazine it was published in. Your 2016 notes file has the program but not its source; with it, the prescribed sets and reps could be set beside what you logged. Low priority.

Am I progressing in my workouts? — your current (2026-10-01) plan, in Epoch C
Was I progressing in my workouts in Epoch B? — Epoch B, 2023-08-08 to 2024-11-10
What does my Strong App data look like? — what is in the whole workout log, every epoch

The numbers behind this

By plan

Plan	Sessions	Stronger	Weaker	Unchanged
GH Day 1	34	4	0	1
GH Day 2	62	5	0	1
GH Day 3	34	6	1	0
GH Day 4	55	5	0	0
Shoulder Machine	16	5	1	0
Chest Machine	11	5	1	0

Every exercise in every plan

Exercise (as typed)	Plan	Sessions	Start → end	Change
Abdominal Machine	Chest Machine	9	225 → 261 lb (150×15 → 170×16)	▲ +16% †
Chest Press (machine)	Chest Machine	10	139 → 169 lb (95×14 → 115×14)	▲ +21%
Dorsi Flexor Machine	Chest Machine	1		fewer than 6 sessions
ISO Lateral Wide Chest	Chest Machine	1		fewer than 6 sessions
Incline Chest Press (machine)	Chest Machine	11	210 → 191 lb (140×15 → 140×11)	▼ -9%
Lat Pulldown (Cable)	Chest Machine	10	246 → 259 lb (180×11 → 185×12)	▲ +5%
Pectoral Fly (machine)	Chest Machine	11	172 → 173 lb (115×15 → 140×7)	▲ +0.1%
Pull Up (Assisted)	Chest Machine	1		fewer than 6 sessions
Rotary Incline Chest Machine	Chest Machine	1		fewer than 6 sessions
Row Machine	Chest Machine	9	224 → 246 lb (160×12 → 180×11)	▲ +10% †
B Bulgarian Split Squat 15-20 Rep 8 Min	GH Day 1	2		fewer than 6 sessions
Bulgarian Split Squat	GH Day 1	20	133 → 255 lb (80×20 → 170×15)	▲ +91% †
Bulgarian Split Squat's Smith Machine	GH Day 1	13	240 → 282 lb (160×15 → 180×17)	▲ +18% †
C1 Leg Ext 12-15 Rep 10 Min Super	GH Day 1	2		fewer than 6 sessions
C2 Bodywght Squat 15 Rep 10 Min Super	GH Day 1	2		fewer than 6 sessions
Decline Sit-up With Weight	GH Day 1	2		fewer than 6 sessions
Front Squat (Barbell)	GH Day 1	30	133 → 202 lb (85×17 → 135×15)	▲ +52% †
Front Squat 8-10 Rep (lb Ea Side)	GH Day 1	2		fewer than 6 sessions
Hack squat machine	GH Day 1	1		fewer than 6 sessions
Leg Extension (Machine)	GH Day 1	5		fewer than 6 sessions
Leg Press	GH Day 1	24	360 → 585 lb (270×10 → 390×15)	▲ +62%
Squat (Bodyweight)	GH Day 1	28	15 → 15 reps	= +0.0%
B1 Wide-grip Cable Row (15 - 20)	GH Day 2	61	240 → 273 lb (160×15 → 200×11)	▲ +14% †
B2 Dumbbell Bench Press (10-15)	GH Day 2	61	81 → 93 lb (55×14 → 70×10)	▲ +16%
Bench Press (Barbell)	GH Day 2	1		fewer than 6 sessions
Bench press - Down To Chest	GH Day 2	2		fewer than 6 sessions
C1 Reverse Grip Bench Press (12 to 15)	GH Day 2	61	133 → 195 lb (95×12 → 150×9)	▲ +47%
C2 Pull-Up (AMRAP >= 5)	GH Day 2	61	228 → 240 lb (BW×8 → BW×10)	▲ +5%
ISO Lateral Wide Chest	GH Day 2	1		fewer than 6 sessions
Incline Bench Press (Barbell)	GH Day 2	48	207 → 247 lb (155×10 → 185×10)	▲ +19%
incline bench all the way down	GH Day 2	10	180 → 180 lb (135×10 → 135×10)	= +0.0%
Decline Sit-up With Weight	GH Day 3	30	67 → 81 lb (50×10 → 55×14)	▲ +21%
Good Morning (Barbell)	GH Day 3	11	172 → 218 lb (115×15 → 145×15)	▲ +26%
Good Morning 90 Deg	GH Day 3	20	93 → 150 lb (70×10 → 100×15)	▲ +61%
Lying Leg Curl	GH Day 3	25	147 → 186 lb (100×14 → 130×13)	▲ +27%
Reverse Lunge	GH Day 3	34	64 → 120 lb (42.5×15 → 75×18)	▲ +88% †
Romanian Deadlift (Barbell)	GH Day 3	33	93 → 353 lb (70×10 → 230×16)	▲ +278% †
Seated Leg Curl Machine	GH Day 3	9	251 → 194 lb (160×17 → 135×13)	▼ -23% †
Bicep Curl Mach (24hr)	GH Day 4	1		fewer than 6 sessions
Bradford (Rocky) Press (10 - 15)	GH Day 4	55	120 → 133 lb (80×15 → 100×10)	▲ +11%
C1: Close Grip Bench Press	GH Day 4	52	161 → 215 lb (115×12 → 170×8)	▲ +34%
C2: Scott Curl	GH Day 4	52	100 → 101 lb (70×13 → 80×8)	▲ +1.0%
Rear Delt Raise (15 - 20)	GH Day 4	55	41 → 60 lb (27.5×15 → 40×15)	▲ +45% †
Strict Military Press (Barbell)	GH Day 4	54	114 → 133 lb (90×8 → 100×10)	▲ +17%
Triceps Extension	GH Day 4	1		fewer than 6 sessions
Triceps Machine (24hr)	GH Day 4	1		fewer than 6 sessions
Bicep Curl (Machine)	Shoulder Machine	16	147 → 184 lb (110×10 → 135×11)	▲ +26%
Free Motion Shoulder Machine Cable	Shoulder Machine	12	84 → 93 lb (60×12 → 70×10)	▲ +11%
Lateral Raise Machine	Shoulder Machine	16	135 → 182 lb (90×15 → 140×9)	▲ +35%
Rear Dealt Machine	Shoulder Machine	16	33 → 228 lb (20×20 → 175×9)	▲ +583% †
Rotary Shoulder Machine	Shoulder Machine	3		fewer than 6 sessions
Shoulder Press (Machine)	Shoulder Machine	16	139 → 101 lb (110×8 → 80×8)	▼ -27%
triceps Press Machine	Shoulder Machine	16	143 → 322 lb (100×13 → 225×13)	▲ +125% †

Start and end are the median of the first and last three sessions. With fewer than 6 sessions there is no verdict (18 of 53); nor for mixed loading (0).

What do you want to know next?

Each one runs on your own export. What you asked is written down with today's date before anything is computed, so the question stays separate from the answer.

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Made by PerSci from your Strong export. It describes your log; it is not medical advice.

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Was I progressing in my workouts in Epoch A?

Presenting Question

Answer to the Presenting Question: Mostly yes

How much did each exercise change?

Data Source(s) and Date(s)

What we compared (: “independent variable”)

What we measured (: “dependent variable”)

Where was I progressing? 30

Where was I regressing? 3

Before reading a drop as lost strength

Desired Additional Data

Related Pages

By plan

Every exercise in every plan

What do you want to know next?

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