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Partly — based on the analysis below, and within its assumptions and limits. Of the 36 exercises you did in at least 6 sessions of one plan:
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strongerweaker · click an exercise to open its chart and raw data below
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.
8 sessions used one-off, short-lived or default templates and are in no plan.
How strong each exercise's best set was, with weight and reps combined.
Click an exercise to see its score over time and every set you logged.
T1, median of its first 3 sessions: 10 reps → T2, median of its last 3 sessions: 20 reps = +100% (20 − 10, as a share of 10)
Each dot is one session: its most reps in one set. 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, 8 to 22 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-05-25 Sat | 1 | body | 8 |
| 2024-05-25 Sat | 2 | body | 8 |
| 2024-05-25 Sat | 3 | body | 10 |
| 2024-05-30 Thu | 1 | body | 10 |
| 2024-05-30 Thu | 2 | body | 10 |
| 2024-05-30 Thu | 3 | body | 10 |
| 2024-06-11 Tue | 1 | body | 10 |
| 2024-06-11 Tue | 2 | body | 10 |
| 2024-06-11 Tue | 3 | body | 10 |
| 2024-06-20 Thu | 1 | body | 10 |
| 2024-06-20 Thu | 2 | body | 10 |
| 2024-06-20 Thu | 3 | body | 10 |
| 2024-06-22 Sat | 1 | 10 | 10 |
| 2024-06-22 Sat | 2 | 10 | 10 |
| 2024-06-22 Sat | 3 | 10 | 10 |
| 2024-06-25 Tue | 1 | body | 10 |
| 2024-06-25 Tue | 2 | body | 10 |
| 2024-06-25 Tue | 3 | body | 10 |
| 2024-06-27 Thu | 1 | body | 10 |
| 2024-06-27 Thu | 2 | body | 10 |
| 2024-06-27 Thu | 3 | body | 10 |
| 2024-06-30 Sun | 1 | body | 10 |
| 2024-06-30 Sun | 2 | body | 10 |
| 2024-06-30 Sun | 3 | body | 10 |
| 2024-07-02 Tue | 1 | body | 10 |
| 2024-07-02 Tue | 2 | body | 10 |
| 2024-07-02 Tue | 3 | body | 10 |
| 2024-07-09 Tue | 1 | body | 10 |
| 2024-07-09 Tue | 2 | body | 10 |
| 2024-07-09 Tue | 3 | body | 10 |
| 2024-07-11 Thu | 1 | body | 15 |
| 2024-07-11 Thu | 2 | body | 15 |
| 2024-07-11 Thu | 3 | body | 15 |
| 2024-07-21 Sun | 1 | body | 10 |
| 2024-07-21 Sun | 2 | body | 10 |
| 2024-07-21 Sun | 3 | body | 10 |
| 2024-07-21 Sun | 4 | body | 10 |
| 2024-08-02 Fri | 1 | body | 10 |
| 2024-08-02 Fri | 2 | body | 10 |
| 2024-08-02 Fri | 3 | body | 10 |
| 2024-08-10 Sat | 1 | body | 15 |
| 2024-08-10 Sat | 2 | body | 15 |
| 2024-08-10 Sat | 3 | body | 15 |
| 2024-08-11 Sun | 1 | body | 12 |
| 2024-08-11 Sun | 2 | body | 12 |
| 2024-08-11 Sun | 3 | body | 12 |
| 2024-08-13 Tue | 1 | body | 12 |
| 2024-08-13 Tue | 2 | body | 12 |
| 2024-08-13 Tue | 3 | body | 12 |
| 2024-08-16 Fri | 1 | body | 10 |
| 2024-08-16 Fri | 2 | body | 14 |
| 2024-08-16 Fri | 3 | body | 14 |
| 2024-08-18 Sun | 1 | body | 15 |
| 2024-08-18 Sun | 2 | body | 15 |
| 2024-08-18 Sun | 3 | body | 14 |
| 2024-09-03 Tue | 1 | body | 10 |
| 2024-09-03 Tue | 2 | body | 15 |
| 2024-09-03 Tue | 3 | body | 20 |
| 2024-09-15 Sun | 1 | body | 20 |
| 2024-09-15 Sun | 2 | body | 20 |
| 2024-09-15 Sun | 3 | body | 20 |
| 2024-09-24 Tue | 1 | body | 20 |
| 2024-09-24 Tue | 2 | body | 20 |
| 2024-09-24 Tue | 3 | body | 20 |
| 2024-09-28 Sat | 1 | body | 20 |
| 2024-09-28 Sat | 2 | body | 20 |
| 2024-09-28 Sat | 3 | body | 20 |
| 2024-10-03 Thu | 1 | body | 20 |
| 2024-10-03 Thu | 2 | body | 20 |
| 2024-10-03 Thu | 3 | body | 20 |
| 2024-10-11 Fri | 1 | body | 20 |
Weight Col: body = bodyweight
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 10 reps → T2, median of its last 3 sessions: 20 reps = +100% (20 − 10, as a share of 10)
Each dot is one session: its most reps in one set. 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, 7 to 33 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-06-20 Thu | 1 | body | 10 |
| 2024-06-20 Thu | 2 | body | 10 |
| 2024-06-20 Thu | 3 | body | 10 |
| 2024-06-30 Sun | 1 | body | 10 |
| 2024-06-30 Sun | 2 | body | 10 |
| 2024-06-30 Sun | 3 | body | 10 |
| 2024-07-02 Tue | 1 | body | 10 |
| 2024-07-02 Tue | 2 | body | 10 |
| 2024-07-02 Tue | 3 | body | 10 |
| 2024-07-11 Thu | 1 | body | 15 |
| 2024-07-11 Thu | 2 | body | 15 |
| 2024-07-11 Thu | 3 | body | 15 |
| 2024-07-21 Sun | 1 | body | 15 |
| 2024-07-21 Sun | 2 | body | 15 |
| 2024-07-21 Sun | 3 | body | 15 |
| 2024-07-26 Fri | 1 | body | 10 |
| 2024-07-26 Fri | 2 | body | 10 |
| 2024-07-26 Fri | 3 | body | 10 |
| 2024-08-02 Fri | 1 | body | 15 |
| 2024-08-02 Fri | 2 | body | 15 |
| 2024-08-02 Fri | 3 | body | 15 |
| 2024-08-09 Fri | 1 | body | 15 |
| 2024-08-09 Fri | 2 | body | 15 |
| 2024-08-09 Fri | 3 | body | 20 |
| 2024-08-10 Sat | 1 | body | 20 |
| 2024-08-10 Sat | 2 | body | 20 |
| 2024-08-10 Sat | 3 | body | 30 |
| 2024-08-11 Sun | 1 | body | 22 |
| 2024-08-11 Sun | 2 | body | 22 |
| 2024-08-11 Sun | 3 | body | 22 |
| 2024-08-13 Tue | 1 | body | 22 |
| 2024-08-13 Tue | 2 | body | 22 |
| 2024-08-13 Tue | 3 | body | 22 |
| 2024-08-16 Fri | 1 | body | 25 |
| 2024-08-16 Fri | 2 | body | 25 |
| 2024-08-16 Fri | 3 | body | 25 |
| 2024-08-18 Sun | 1 | body | 26 |
| 2024-08-18 Sun | 2 | body | 26 |
| 2024-08-18 Sun | 3 | body | 25 |
| 2024-08-22 Thu | 1 | body | 27 |
| 2024-08-22 Thu | 2 | body | 27 |
| 2024-08-22 Thu | 3 | body | 29 |
| 2024-09-03 Tue | 1 | body | 20 |
| 2024-09-03 Tue | 2 | body | 20 |
| 2024-09-03 Tue | 3 | body | 29 |
| 2024-09-15 Sun | 1 | body | 20 |
| 2024-09-15 Sun | 2 | body | 20 |
| 2024-09-15 Sun | 3 | body | 29 |
| 2024-09-21 Sat | 1 | body | 20 |
| 2024-09-21 Sat | 2 | body | 20 |
| 2024-09-21 Sat | 3 | body | 20 |
| 2024-09-26 Thu | 1 | body | 20 |
| 2024-09-26 Thu | 2 | body | 20 |
| 2024-09-28 Sat | 1 | body | 20 |
| 2024-09-28 Sat | 2 | body | 20 |
| 2024-09-28 Sat | 3 | body | 20 |
| 2024-10-03 Thu | 1 | body | 20 |
| 2024-10-03 Thu | 2 | body | 20 |
| 2024-10-03 Thu | 3 | body | 20 |
Weight Col: body = bodyweight
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 180 lb → T2, median of its last 3 sessions: 300 lb = +67% (300 − 180, as a share of 180)
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 357 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-20 Wed | 1 | 100 | 15 |
| 2024-03-20 Wed | 2 | 100 | 15 |
| 2024-03-20 Wed | 3 | 100 | 15 |
| 2024-03-22 Fri | 1 | 100 | 15 |
| 2024-03-22 Fri | 2 | 120 | 15 |
| 2024-03-22 Fri | 3 | 120 | 15 |
| 2024-03-27 Wed | 1 | 120 | 15 |
| 2024-03-27 Wed | 2 | 140 | 15 |
| 2024-03-27 Wed | 3 | 140 | 15 |
| 2024-03-30 Sat | 1 | 140 | 15 |
| 2024-03-30 Sat | 2 | 160 | 15 |
| 2024-03-30 Sat | 3 | 180 | 15 |
| 2024-04-02 Tue | 1 | 160 | 15 |
| 2024-04-02 Tue | 2 | 160 | 15 |
| 2024-04-02 Tue | 3 | 180 | 15 |
| 2024-04-04 Thu | 1 | 180 | 15 |
| 2024-04-04 Thu | 2 | 200 | 15 |
| 2024-04-04 Thu | 3 | 220 | 15 |
| 2024-04-20 Sat | 1 | 180 | 15 |
| 2024-04-20 Sat | 2 | 200 | 15 |
| 2024-04-20 Sat | 3 | 180 | 15 |
| 2024-04-23 Tue | 1 | 180 | 15 |
| 2024-04-23 Tue | 2 | 200 | 15 |
| 2024-04-23 Tue | 3 | 200 | 15 |
| 2024-04-26 Fri | 1 | 180 | 15 |
| 2024-04-26 Fri | 2 | 200 | 15 |
| 2024-04-26 Fri | 3 | 200 | 15 |
| 2024-04-29 Mon | 1 | 160 | 15 |
| 2024-04-29 Mon | 2 | 160 | 15 |
| 2024-04-29 Mon | 3 | 160 | 15 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 12 reps → T2, median of its last 3 sessions: 20 reps = +67% (20 − 12, as a share of 12)
Each dot is one session: its most reps in one set. 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, 8 to 22 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-09-14 Sat | 1 | body | 20 |
| 2024-09-21 Sat | 1 | body | 12 |
| 2024-09-24 Tue | 1 | body | 12 |
| 2024-09-26 Thu | 1 | body | 20 |
| 2024-09-28 Sat | 1 | body | 20 |
| 2024-10-11 Fri | 1 | body | 10 |
Weight Col: body = bodyweight
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 12 reps → T2, median of its last 3 sessions: 20 reps = +67% (20 − 12, as a share of 12)
Each dot is one session: its most reps in one set. 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, 8 to 22 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-09-14 Sat | 1 | body | 20 |
| 2024-09-21 Sat | 1 | body | 12 |
| 2024-09-24 Tue | 1 | body | 12 |
| 2024-09-26 Thu | 1 | body | 20 |
| 2024-09-28 Sat | 1 | body | 20 |
| 2024-10-11 Fri | 1 | body | 10 |
Weight Col: body = bodyweight
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 51 lb → T2, median of its last 3 sessions: 82 lb = +61% (82 − 51, as a share of 51)
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 89 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-28 Wed | 1 | 35 | 12 |
| 2024-08-28 Wed | 2 | 35 | 10 |
| 2024-08-28 Wed | 3 | 35 | 10 |
| 2024-08-31 Sat | 1 | 35 | 15 |
| 2024-08-31 Sat | 2 | 35 | 15 |
| 2024-08-31 Sat | 3 | 35 | 16 |
| 2024-08-31 Sat | 4 | 40 | 15 |
| 2024-09-11 Wed | 1 | 35 | 12 |
| 2024-09-11 Wed | 2 | 35 | 12 |
| 2024-09-11 Wed | 3 | 35 | 14 |
| 2024-09-13 Fri | 1 | 35 | 14 |
| 2024-09-13 Fri | 2 | 35 | 14 |
| 2024-09-13 Fri | 3 | 40 | 14 |
| 2024-09-16 Mon | 1 | 40 | 12 |
| 2024-09-16 Mon | 2 | 40 | 12 |
| 2024-09-16 Mon | 3 | 40 | 12 |
| 2024-09-25 Wed | 1 | 40 | 12 |
| 2024-09-25 Wed | 2 | 40 | 10 |
| 2024-09-25 Wed | 3 | 40 | 12 |
| 2024-09-30 Mon | 1 | 40 | 15 |
| 2024-09-30 Mon | 2 | 45 | 12 |
| 2024-09-30 Mon | 3 | 45 | 12 |
| 2024-10-04 Fri | 1 | 45 | 14 |
| 2024-10-04 Fri | 2 | 45 | 12 |
| 2024-10-04 Fri | 3 | 45 | 14 |
| 2024-10-12 Sat | 1 | 50 | 12 |
| 2024-10-12 Sat | 2 | 50 | 14 |
| 2024-10-12 Sat | 3 | 45 | 14 |
| 2024-10-12 Sat | 4 | 50 | 6 |
| 2024-10-15 Tue | 1 | 50 | 15 |
| 2024-10-15 Tue | 2 | 50 | 14 |
| 2024-10-15 Tue | 3 | 45 | 14 |
| 2024-10-15 Tue | 4 | 50 | 6 |
| 2024-10-18 Fri | 1 | 55 | 12 |
| 2024-10-18 Fri | 2 | 50 | 14 |
| 2024-10-18 Fri | 3 | 55 | 12 |
| 2024-10-18 Fri | 4 | 50 | 6 |
| 2024-10-20 Sun | 1 | 55 | 14 |
| 2024-10-20 Sun | 2 | 55 | 14 |
| 2024-10-20 Sun | 3 | 55 | 10 |
| 2024-10-23 Wed | 1 | 55 | 14 |
| 2024-10-23 Wed | 2 | 55 | 15 |
| 2024-10-23 Wed | 1 | 55 | 15 |
| 2024-11-01 Fri | 1 | 60 | 10 |
| 2024-11-01 Fri | 2 | 60 | 12 |
| 2024-11-01 Fri | 3 | 55 | 11 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 120 lb → T2, median of its last 3 sessions: 180 lb = +50% (180 − 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, 92 to 208 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-27 Wed | 1 | 70 | 15 |
| 2024-03-27 Wed | 2 | 70 | 15 |
| 2024-03-27 Wed | 3 | 70 | 15 |
| 2024-03-30 Sat | 1 | 80 | 15 |
| 2024-03-30 Sat | 2 | 80 | 15 |
| 2024-03-30 Sat | 3 | 70 | 15 |
| 2024-04-02 Tue | 1 | 80 | 15 |
| 2024-04-02 Tue | 2 | 80 | 15 |
| 2024-04-02 Tue | 3 | 80 | 15 |
| 2024-04-04 Thu | 1 | 100 | 15 |
| 2024-04-04 Thu | 2 | 100 | 15 |
| 2024-04-04 Thu | 3 | 120 | 15 |
| 2024-04-20 Sat | 1 | 100 | 15 |
| 2024-04-20 Sat | 2 | 110 | 15 |
| 2024-04-20 Sat | 3 | 120 | 15 |
| 2024-04-23 Tue | 1 | 100 | 15 |
| 2024-04-23 Tue | 2 | 110 | 15 |
| 2024-04-23 Tue | 3 | 120 | 15 |
| 2024-04-26 Fri | 1 | 110 | 15 |
| 2024-04-26 Fri | 2 | 120 | 15 |
| 2024-04-26 Fri | 3 | 130 | 15 |
| 2024-04-29 Mon | 1 | 70 | 15 |
| 2024-04-29 Mon | 2 | 70 | 15 |
| 2024-04-29 Mon | 3 | 70 | 15 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 105 lb → T2, median of its last 3 sessions: 150 lb = +43% (150 − 105, as a share of 105)
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, 90 to 158 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-27 Wed | 1 | 65 | 15 |
| 2024-03-27 Wed | 2 | 65 | 15 |
| 2024-03-27 Wed | 3 | 65 | 15 |
| 2024-03-30 Sat | 1 | 65 | 15 |
| 2024-03-30 Sat | 2 | 80 | 15 |
| 2024-03-30 Sat | 3 | 65 | 15 |
| 2024-04-02 Tue | 1 | 70 | 15 |
| 2024-04-02 Tue | 2 | 70 | 15 |
| 2024-04-02 Tue | 3 | 70 | 15 |
| 2024-04-04 Thu | 1 | 85 | 15 |
| 2024-04-04 Thu | 2 | 90 | 15 |
| 2024-04-04 Thu | 3 | 90 | 10 |
| 2024-04-04 Thu | 4 | 85 | 5 |
| 2024-04-20 Sat | 1 | 85 | 15 |
| 2024-04-20 Sat | 2 | 90 | 15 |
| 2024-04-20 Sat | 3 | 90 | 12 |
| 2024-04-23 Tue | 1 | 85 | 15 |
| 2024-04-23 Tue | 2 | 95 | 15 |
| 2024-04-23 Tue | 3 | 85 | 15 |
| 2024-04-26 Fri | 1 | 95 | 15 |
| 2024-04-26 Fri | 2 | 95 | 15 |
| 2024-04-26 Fri | 3 | 100 | 15 |
| 2024-04-29 Mon | 1 | 100 | 15 |
| 2024-04-29 Mon | 2 | 100 | 15 |
| 2024-04-29 Mon | 3 | 100 | 15 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 45 lb → T2, median of its last 3 sessions: 63 lb = +41% (63 − 45, as a share of 45)
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, 34 to 103 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-23 Fri | 1 | 65 | 14 |
| 2024-08-23 Fri | 2 | 65 | 14 |
| 2024-08-23 Fri | 3 | 65 | 12 |
| 2024-08-23 Fri | 4 | 65 | 12 |
| 2024-08-26 Mon | 1 | 30 | 15 |
| 2024-08-26 Mon | 2 | 30 | 12 |
| 2024-08-26 Mon | 3 | 30 | 12 |
| 2024-08-30 Fri | 1 | 30 | 10 |
| 2024-08-30 Fri | 2 | 30 | 12 |
| 2024-08-30 Fri | 3 | 30 | 12 |
| 2024-08-30 Fri | 4 | 20 | 12 |
| 2024-09-04 Wed | 1 | 30 | 14 |
| 2024-09-04 Wed | 2 | 30 | 12 |
| 2024-09-04 Wed | 3 | 30 | 11 |
| 2024-09-04 Wed | 4 | 30 | 12 |
| 2024-09-07 Sat | 1 | 40 | 7 |
| 2024-09-07 Sat | 2 | 30 | 7 |
| 2024-09-07 Sat | 3 | 30 | 12 |
| 2024-09-07 Sat | 4 | 30 | 14 |
| 2024-09-09 Mon | 1 | 30 | 11 |
| 2024-09-09 Mon | 2 | 30 | 12 |
| 2024-09-09 Mon | 3 | 30 | 12 |
| 2024-09-09 Mon | 4 | 30 | 30 |
| 2024-09-15 Sun | 1 | 30 | 12 |
| 2024-09-15 Sun | 2 | 30 | 20 |
| 2024-09-15 Sun | 3 | 30 | 12 |
| 2024-09-15 Sun | 4 | 30 | 12 |
| 2024-09-27 Fri | 1 | 40 | 8 |
| 2024-09-27 Fri | 2 | 30 | 5 |
| 2024-09-27 Fri | 3 | 30 | 7 |
| 2024-09-27 Fri | 4 | 30 | 5 |
| 2024-09-27 Fri | 5 | 30 | 8 |
| 2024-09-27 Fri | 6 | 30 | 4 |
| 2024-10-02 Wed | 1 | 40 | 9 |
| 2024-10-02 Wed | 2 | 30 | 5 |
| 2024-10-02 Wed | 3 | 40 | 7 |
| 2024-10-02 Wed | 4 | 30 | 7 |
| 2024-10-02 Wed | 5 | 40 | 7 |
| 2024-10-02 Wed | 6 | 30 | 6 |
| 2024-10-05 Sat | 1 | 40 | 8 |
| 2024-10-05 Sat | 2 | 30 | 5 |
| 2024-10-05 Sat | 3 | 40 | 7 |
| 2024-10-05 Sat | 4 | 30 | 7 |
| 2024-10-05 Sat | 5 | 40 | 7 |
| 2024-10-05 Sat | 6 | 30 | 7 |
| 2024-10-10 Thu | 1 | 42.5 | 12 |
| 2024-10-10 Thu | 2 | 42.5 | 10 |
| 2024-10-10 Thu | 3 | 42.5 | 9 |
| 2024-10-10 Thu | 4 | 35 | 4 |
| 2024-10-10 Thu | 5 | 40 | 10 |
| 2024-10-10 Thu | 6 | 30 | 7 |
| 2024-10-16 Wed | 1 | 50 | 8 |
| 2024-10-16 Wed | 2 | 40 | 5 |
| 2024-10-16 Wed | 3 | 40 | 8 |
| 2024-10-16 Wed | 4 | 30 | 4 |
| 2024-10-16 Wed | 5 | 40 | 9 |
| 2024-10-16 Wed | 6 | 30 | 8 |
| 2024-10-19 Sat | 1 | 50 | 8 |
| 2024-10-19 Sat | 2 | 40 | 6 |
| 2024-10-19 Sat | 3 | 40 | 7 |
| 2024-10-19 Sat | 4 | 30 | 5 |
| 2024-10-19 Sat | 5 | 40 | 10 |
| 2024-10-19 Sat | 6 | 30 | 7 |
| 2024-10-22 Tue | 1 | 50 | 8 |
| 2024-10-22 Tue | 2 | 40 | 6 |
| 2024-10-22 Tue | 3 | 40 | 7 |
| 2024-10-22 Tue | 4 | 30 | 6 |
| 2024-10-22 Tue | 5 | 40 | 10 |
| 2024-10-22 Tue | 6 | 30 | 6 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 1485 lb → T2, median of its last 3 sessions: 1980 lb = +33% (1980 − 1485, as a share of 1485)
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, -218 to 2826 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-05-06 Mon | 1 | 100 | 10 |
| 2024-05-09 Thu | 1 | 135 | 300 |
| 2024-05-14 Tue | 1 | 180 | 300 |
| 2024-06-03 Mon | 1 | 180 | 300 |
| 2024-06-05 Wed | 1 | 225 | 300 |
| 2024-06-05 Wed | 2 | 225 | 300 |
| 2024-06-05 Wed | 3 | 225 | 300 |
| 2024-06-11 Tue | 1 | 180 | 300 |
| 2024-08-10 Sat | 1 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 210 lb → T2, median of its last 3 sessions: 270 lb = +29% (270 − 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, 112 to 308 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-27 Wed | 1 | 90 | 15 |
| 2024-03-27 Wed | 2 | 90 | 15 |
| 2024-03-27 Wed | 3 | 90 | 15 |
| 2024-03-30 Sat | 1 | 90 | 15 |
| 2024-03-30 Sat | 2 | 140 | 15 |
| 2024-03-30 Sat | 3 | 140 | 15 |
| 2024-04-02 Tue | 1 | 140 | 15 |
| 2024-04-02 Tue | 2 | 140 | 15 |
| 2024-04-02 Tue | 3 | 140 | 15 |
| 2024-04-04 Thu | 1 | 160 | 15 |
| 2024-04-04 Thu | 2 | 160 | 15 |
| 2024-04-04 Thu | 3 | 180 | 15 |
| 2024-04-20 Sat | 1 | 160 | 15 |
| 2024-04-20 Sat | 2 | 160 | 15 |
| 2024-04-20 Sat | 3 | 160 | 15 |
| 2024-04-23 Tue | 1 | 160 | 15 |
| 2024-04-23 Tue | 2 | 160 | 15 |
| 2024-04-23 Tue | 3 | 180 | 15 |
| 2024-04-26 Fri | 1 | 170 | 15 |
| 2024-04-26 Fri | 2 | 180 | 15 |
| 2024-04-26 Fri | 3 | 180 | 15 |
| 2024-04-29 Mon | 1 | 190 | 15 |
| 2024-04-29 Mon | 2 | 190 | 15 |
| 2024-04-29 Mon | 3 | 190 | 15 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 33 lb → T2, median of its last 3 sessions: 42 lb = +25% (42 − 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, 4 to 82 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-05-04 Sat | 1 | 10 | 10 |
| 2024-05-04 Sat | 2 | 10 | 10 |
| 2024-05-04 Sat | 3 | 10 | 10 |
| 2024-05-04 Sat | 4 | 25 | 10 |
| 2024-05-06 Mon | 1 | 25 | 10 |
| 2024-05-06 Mon | 2 | 25 | 10 |
| 2024-05-06 Mon | 3 | 25 | 10 |
| 2024-05-09 Thu | 1 | 25 | 10 |
| 2024-05-09 Thu | 2 | 25 | 10 |
| 2024-05-09 Thu | 3 | 40 | 10 |
| 2024-05-11 Sat | 1 | 10 | 10 |
| 2024-05-11 Sat | 2 | 10 | 10 |
| 2024-05-11 Sat | 3 | 10 | 10 |
| 2024-05-14 Tue | 1 | 10 | 10 |
| 2024-05-14 Tue | 2 | 10 | 25 |
| 2024-05-14 Tue | 3 | 10 | 25 |
| 2024-05-14 Tue | 4 | 10 | 25 |
| 2024-05-20 Mon | 1 | 10 | 25 |
| 2024-05-20 Mon | 2 | 10 | 25 |
| 2024-05-20 Mon | 3 | 10 | 25 |
| 2024-05-23 Thu | 1 | 25 | 10 |
| 2024-05-23 Thu | 2 | 25 | 10 |
| 2024-05-23 Thu | 3 | 25 | 10 |
| 2024-05-23 Thu | 4 | 40 | 5 |
| 2024-05-25 Sat | 1 | 10 | 10 |
| 2024-05-25 Sat | 2 | 10 | 10 |
| 2024-05-25 Sat | 3 | 10 | 10 |
| 2024-05-30 Thu | 1 | 25 | 10 |
| 2024-05-30 Thu | 2 | 25 | 10 |
| 2024-05-30 Thu | 3 | 40 | 10 |
| 2024-06-03 Mon | 1 | 25 | 10 |
| 2024-06-03 Mon | 2 | 40 | 10 |
| 2024-06-03 Mon | 3 | 55 | 10 |
| 2024-06-05 Wed | 1 | 25 | 10 |
| 2024-06-05 Wed | 2 | 40 | 10 |
| 2024-06-05 Wed | 3 | 55 | 4 |
| 2024-06-05 Wed | 4 | 40 | 6 |
| 2024-06-11 Tue | 1 | 25 | 10 |
| 2024-06-11 Tue | 2 | 40 | 10 |
| 2024-06-11 Tue | 3 | 40 | 10 |
| 2024-06-16 Sun | 1 | 10 | 10 |
| 2024-06-16 Sun | 2 | 10 | 10 |
| 2024-06-16 Sun | 3 | 10 | 10 |
| 2024-06-18 Tue | 1 | 10 | 10 |
| 2024-06-18 Tue | 2 | 10 | 10 |
| 2024-06-18 Tue | 3 | 10 | 10 |
| 2024-06-20 Thu | 1 | 10 | 10 |
| 2024-06-20 Thu | 2 | 10 | 10 |
| 2024-06-20 Thu | 3 | 10 | 12 |
| 2024-06-22 Sat | 1 | 10 | 10 |
| 2024-06-22 Sat | 2 | 10 | 10 |
| 2024-06-22 Sat | 3 | 10 | 15 |
| 2024-06-27 Thu | 1 | 10 | 15 |
| 2024-06-27 Thu | 2 | 10 | 15 |
| 2024-06-27 Thu | 3 | 10 | 15 |
| 2024-07-02 Tue | 1 | 10 | 10 |
| 2024-07-02 Tue | 2 | 10 | 10 |
| 2024-07-02 Tue | 3 | 10 | 15 |
| 2024-07-05 Fri | 1 | 10 | 10 |
| 2024-07-05 Fri | 2 | 10 | 10 |
| 2024-07-05 Fri | 3 | 10 | 10 |
| 2024-07-09 Tue | 1 | 10 | 10 |
| 2024-07-09 Tue | 2 | 10 | 10 |
| 2024-07-09 Tue | 3 | 10 | 15 |
| 2024-07-11 Thu | 1 | 10 | 15 |
| 2024-07-11 Thu | 2 | 10 | 15 |
| 2024-07-11 Thu | 3 | 10 | 15 |
| 2024-07-22 Mon | 1 | 10 | 15 |
| 2024-07-22 Mon | 2 | 25 | 10 |
| 2024-07-22 Mon | 3 | 25 | 10 |
| 2024-07-26 Fri | 1 | 10 | 20 |
| 2024-07-26 Fri | 2 | 10 | 20 |
| 2024-07-26 Fri | 3 | 10 | 20 |
| 2024-08-02 Fri | 1 | 10 | 20 |
| 2024-08-02 Fri | 2 | 10 | 25 |
| 2024-08-02 Fri | 3 | 15 | 25 |
| 2024-08-04 Sun | 1 | 10 | 20 |
| 2024-08-04 Sun | 2 | 15 | 25 |
| 2024-08-04 Sun | 3 | 15 | 25 |
| 2024-08-13 Tue | 1 | 10 | 25 |
| 2024-08-13 Tue | 2 | 15 | 25 |
| 2024-08-13 Tue | 3 | 15 | 25 |
| 2024-08-18 Sun | 1 | 25 | 11 |
| 2024-08-18 Sun | 2 | 25 | 16 |
| 2024-08-18 Sun | 3 | 25 | 16 |
| 2024-08-22 Thu | 1 | 25 | 12 |
| 2024-08-22 Thu | 2 | 25 | 17 |
| 2024-08-22 Thu | 3 | 25 | 17 |
| 2024-08-27 Tue | 1 | 25 | 14 |
| 2024-08-27 Tue | 2 | 25 | 18 |
| 2024-08-27 Tue | 3 | 25 | 18 |
| 2024-08-29 Thu | 1 | 25 | 16 |
| 2024-08-29 Thu | 2 | 25 | 19 |
| 2024-08-29 Thu | 3 | 25 | 20 |
| 2024-09-03 Tue | 1 | 10 | 15 |
| 2024-09-03 Tue | 2 | 10 | 15 |
| 2024-09-03 Tue | 3 | 20 | 20 |
| 2024-09-05 Thu | 1 | 10 | 20 |
| 2024-09-05 Thu | 2 | 10 | 20 |
| 2024-09-05 Thu | 3 | 10 | 20 |
| 2024-09-10 Tue | 1 | 10 | 20 |
| 2024-09-10 Tue | 2 | 10 | 20 |
| 2024-09-10 Tue | 3 | 10 | 20 |
| 2024-09-14 Sat | 1 | 25 | 17 |
| 2024-09-14 Sat | 2 | 25 | 17 |
| 2024-09-14 Sat | 3 | 25 | 17 |
| 2024-09-24 Tue | 1 | 25 | 17 |
| 2024-09-24 Tue | 2 | 25 | 17 |
| 2024-09-24 Tue | 3 | 25 | 17 |
| 2024-09-26 Thu | 1 | 10 | 15 |
| 2024-09-26 Thu | 2 | 25 | 25 |
| 2024-09-26 Thu | 3 | 17 | 25 |
| 2024-09-28 Sat | 1 | 10 | 20 |
| 2024-09-28 Sat | 2 | 10 | 25 |
| 2024-09-28 Sat | 3 | 10 | 25 |
| 2024-10-11 Fri | 1 | 10 | 20 |
| 2024-10-11 Fri | 2 | 10 | 20 |
| 2024-10-11 Fri | 3 | 25 | 20 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 59 lb → T2, median of its last 3 sessions: 70 lb = +19% (70 − 59, as a share of 59)
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, 16 to 81 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-23 Fri | 1 | 50 | 10 |
| 2024-08-23 Fri | 2 | 40 | 15 |
| 2024-08-23 Fri | 3 | 40 | 14 |
| 2024-08-23 Fri | 4 | 40 | 14 |
| 2024-08-26 Mon | 1 | 10 | 40 |
| 2024-08-30 Fri | 1 | 40 | 14 |
| 2024-08-30 Fri | 2 | 40 | 12 |
| 2024-08-30 Fri | 3 | 40 | 11 |
| 2024-08-30 Fri | 4 | 30 | 14 |
| 2024-09-04 Wed | 1 | 40 | 15 |
| 2024-09-04 Wed | 2 | 40 | 14 |
| 2024-09-04 Wed | 3 | 40 | 11 |
| 2024-09-04 Wed | 4 | 30 | 16 |
| 2024-09-07 Sat | 1 | 50 | 14 |
| 2024-09-07 Sat | 2 | 50 | 12 |
| 2024-09-07 Sat | 3 | 40 | 12 |
| 2024-09-07 Sat | 4 | 30 | 8 |
| 2024-09-07 Sat | 5 | 40 | 10 |
| 2024-09-07 Sat | 6 | 30 | 8 |
| 2024-09-09 Mon | 1 | 40 | 12 |
| 2024-09-09 Mon | 2 | 40 | 10 |
| 2024-09-09 Mon | 3 | 30 | 14 |
| 2024-09-09 Mon | 4 | 30 | 15 |
| 2024-09-09 Mon | 5 | 30 | 14 |
| 2024-09-12 Thu | 1 | 40 | 15 |
| 2024-09-12 Thu | 2 | 40 | 12 |
| 2024-09-12 Thu | 3 | 40 | 11 |
| 2024-09-12 Thu | 4 | 30 | 16 |
| 2024-09-15 Sun | 1 | 50 | 11 |
| 2024-09-15 Sun | 2 | 40 | 14 |
| 2024-09-15 Sun | 3 | 40 | 11 |
| 2024-09-15 Sun | 4 | 30 | 16 |
| 2024-09-23 Mon | 1 | 40 | 12 |
| 2024-09-23 Mon | 2 | 40 | 12 |
| 2024-09-23 Mon | 3 | 40 | 12 |
| 2024-09-27 Fri | 1 | 40 | 12 |
| 2024-09-27 Fri | 2 | 40 | 9 |
| 2024-09-27 Fri | 3 | 40 | 5 |
| 2024-09-27 Fri | 4 | 40 | 6 |
| 2024-09-27 Fri | 5 | 40 | 3 |
| 2024-10-02 Wed | 1 | 40 | 15 |
| 2024-10-02 Wed | 2 | 50 | 12 |
| 2024-10-02 Wed | 3 | 50 | 11 |
| 2024-10-02 Wed | 4 | 40 | 7 |
| 2024-10-05 Sat | 1 | 50 | 12 |
| 2024-10-05 Sat | 2 | 30 | 12 |
| 2024-10-05 Sat | 3 | 50 | 5 |
| 2024-10-05 Sat | 4 | 40 | 7 |
| 2024-10-05 Sat | 5 | 30 | 10 |
| 2024-10-10 Thu | 1 | 50 | 12 |
| 2024-10-10 Thu | 2 | 40 | 12 |
| 2024-10-10 Thu | 3 | 40 | 6 |
| 2024-10-10 Thu | 4 | 30 | 6 |
| 2024-10-10 Thu | 5 | 30 | 12 |
| 2024-10-14 Mon | 1 | 40 | 14 |
| 2024-10-14 Mon | 2 | 40 | 16 |
| 2024-10-16 Wed | 1 | 50 | 11 |
| 2024-10-16 Wed | 2 | 40 | 12 |
| 2024-10-16 Wed | 3 | 40 | 10 |
| 2024-10-16 Wed | 4 | 30 | 12 |
| 2024-10-19 Sat | 1 | 50 | 12 |
| 2024-10-19 Sat | 2 | 40 | 10 |
| 2024-10-19 Sat | 3 | 40 | 16 |
| 2024-10-19 Sat | 4 | 50 | 6 |
| 2024-10-19 Sat | 5 | 40 | 5 |
| 2024-10-22 Tue | 1 | 50 | 12 |
| 2024-10-22 Tue | 2 | 50 | 8 |
| 2024-10-22 Tue | 3 | 50 | 4 |
| 2024-10-22 Tue | 4 | 40 | 7 |
| 2024-10-22 Tue | 5 | 30 | 10 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 44 lb → T2, median of its last 3 sessions: 47 lb = +6% (47 − 44, as a share of 44)
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, 37 to 49 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-23 Fri | 1 | 30 | 14 |
| 2024-08-23 Fri | 2 | 30 | 14 |
| 2024-08-23 Fri | 3 | 25 | 14 |
| 2024-08-23 Fri | 4 | 25 | 14 |
| 2024-08-23 Fri | 5 | 25 | 14 |
| 2024-08-26 Mon | 1 | 30 | 10 |
| 2024-08-26 Mon | 2 | 25 | 10 |
| 2024-08-26 Mon | 3 | 25 | 14 |
| 2024-08-30 Fri | 1 | 30 | 14 |
| 2024-08-30 Fri | 2 | 30 | 14 |
| 2024-08-30 Fri | 3 | 30 | 10 |
| 2024-08-30 Fri | 4 | 27.5 | 11 |
| 2024-09-04 Wed | 1 | 30 | 10 |
| 2024-09-04 Wed | 2 | 30 | 10 |
| 2024-09-04 Wed | 3 | 25 | 14 |
| 2024-09-04 Wed | 4 | 28 | 15 |
| 2024-09-07 Sat | 1 | 30 | 10 |
| 2024-09-07 Sat | 2 | 27.5 | 10 |
| 2024-09-07 Sat | 3 | 25 | 10 |
| 2024-09-07 Sat | 4 | 22.5 | 12 |
| 2024-09-07 Sat | 5 | 20 | 10 |
| 2024-09-12 Thu | 1 | 30 | 10 |
| 2024-09-12 Thu | 2 | 27.5 | 10 |
| 2024-09-12 Thu | 3 | 25 | 10 |
| 2024-09-12 Thu | 4 | 22.5 | 10 |
| 2024-09-12 Thu | 5 | 20 | 12 |
| 2024-09-15 Sun | 1 | 30 | 10 |
| 2024-09-15 Sun | 2 | 27.5 | 10 |
| 2024-09-15 Sun | 3 | 25 | 10 |
| 2024-09-15 Sun | 4 | 22.5 | 10 |
| 2024-09-15 Sun | 5 | 20 | 12 |
| 2024-09-20 Fri | 1 | 30 | 10 |
| 2024-09-20 Fri | 2 | 27.5 | 10 |
| 2024-09-20 Fri | 3 | 25 | 10 |
| 2024-09-20 Fri | 4 | 22.5 | 10 |
| 2024-09-20 Fri | 5 | 20 | 12 |
| 2024-09-23 Mon | 1 | 40 | 2 |
| 2024-09-23 Mon | 2 | 35 | 6 |
| 2024-09-23 Mon | 3 | 30 | 10 |
| 2024-09-27 Fri | 1 | 35 | 11 |
| 2024-09-27 Fri | 2 | 35 | 9 |
| 2024-09-27 Fri | 3 | 30 | 5 |
| 2024-09-27 Fri | 4 | 30 | 8 |
| 2024-09-27 Fri | 5 | 20 | 3 |
| 2024-10-02 Wed | 1 | 30 | 8 |
| 2024-10-02 Wed | 2 | 25 | 12 |
| 2024-10-02 Wed | 3 | 25 | 12 |
| 2024-10-05 Sat | 1 | 27.5 | 14 |
| 2024-10-05 Sat | 2 | 27.5 | 10 |
| 2024-10-05 Sat | 3 | 25 | 12 |
| 2024-10-05 Sat | 4 | 25 | 10 |
| 2024-10-08 Tue | 1 | 30 | 10 |
| 2024-10-08 Tue | 2 | 30 | 10 |
| 2024-10-08 Tue | 3 | 25 | 10 |
| 2024-10-10 Thu | 1 | 30 | 10 |
| 2024-10-10 Thu | 2 | 25 | 10 |
| 2024-10-10 Thu | 3 | 25 | 11 |
| 2024-10-10 Thu | 4 | 25 | 10 |
| 2024-10-14 Mon | 1 | 30 | 13 |
| 2024-10-14 Mon | 2 | 30 | 12 |
| 2024-10-14 Mon | 3 | 30 | 12 |
| 2024-10-16 Wed | 1 | 35 | 7 |
| 2024-10-16 Wed | 2 | 35 | 10 |
| 2024-10-16 Wed | 3 | 35 | 10 |
| 2024-10-16 Wed | 4 | 35 | 8 |
| 2024-10-19 Sat | 1 | 35 | 10 |
| 2024-10-19 Sat | 2 | 35 | 7 |
| 2024-10-19 Sat | 3 | 25 | 6 |
| 2024-10-19 Sat | 4 | 35 | 7 |
| 2024-10-19 Sat | 5 | 25 | 4 |
| 2024-10-19 Sat | 6 | 20 | 7 |
| 2024-10-22 Tue | 1 | 35 | 10 |
| 2024-10-22 Tue | 2 | 35 | 7 |
| 2024-10-22 Tue | 3 | 25 | 6 |
| 2024-10-22 Tue | 4 | 35 | 7 |
| 2024-10-22 Tue | 5 | 25 | 5 |
| 2024-10-22 Tue | 6 | 20 | 9 |
| 2024-10-29 Tue | 1 | 35 | 11 |
| 2024-10-29 Tue | 2 | 35 | 4 |
| 2024-10-29 Tue | 3 | 30 | 8 |
| 2024-10-29 Tue | 4 | 30 | 5 |
| 2024-10-29 Tue | 5 | 25 | 12 |
| 2024-10-29 Tue | 6 | 25 | 6 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 75 lb → T2, median of its last 3 sessions: 79 lb = +5% (79 − 75, as a share of 75)
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, 47 to 98 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-15 Fri | 1 | 50 | 15 |
| 2024-03-15 Fri | 1 | 50 | 15 |
| 2024-03-15 Fri | 2 | 50 | 15 |
| 2024-03-15 Fri | 3 | 50 | 15 |
| 2024-03-19 Tue | 1 | 55 | 12 |
| 2024-03-19 Tue | 2 | 50 | 15 |
| 2024-03-19 Tue | 3 | 50 | 15 |
| 2024-03-21 Thu | 1 | 55 | 12 |
| 2024-03-21 Thu | 2 | 55 | 12 |
| 2024-03-21 Thu | 3 | 50 | 16 |
| 2024-03-25 Mon | 1 | 35 | 14 |
| 2024-03-25 Mon | 2 | 35 | 15 |
| 2024-03-25 Mon | 3 | 35 | 12 |
| 2024-03-29 Fri | 1 | 35 | 18 |
| 2024-03-29 Fri | 2 | 25 | 18 |
| 2024-03-29 Fri | 3 | 40 | 14 |
| 2024-04-01 Mon | 1 | 40 | 15 |
| 2024-04-01 Mon | 2 | 40 | 15 |
| 2024-04-01 Mon | 3 | 40 | 15 |
| 2024-04-03 Wed | 1 | 40 | 15 |
| 2024-04-03 Wed | 2 | 40 | 15 |
| 2024-04-05 Fri | 1 | 40 | 16 |
| 2024-04-05 Fri | 2 | 40 | 15 |
| 2024-04-05 Fri | 3 | 40 | 15 |
| 2024-04-17 Wed | 1 | 40 | 15 |
| 2024-04-17 Wed | 2 | 30 | 3 |
| 2024-04-17 Wed | 3 | 40 | 15 |
| 2024-04-17 Wed | 4 | 30 | 3 |
| 2024-04-17 Wed | 5 | 40 | 15 |
| 2024-04-17 Wed | 6 | 30 | 3 |
| 2024-04-19 Fri | 1 | 40 | 15 |
| 2024-04-22 Mon | 1 | 35 | 15 |
| 2024-04-24 Wed | 1 | 35 | 15 |
| 2024-04-24 Wed | 2 | 35 | 15 |
| 2024-04-24 Wed | 3 | 35 | 15 |
| 2024-04-27 Sat | 1 | 35 | 15 |
| 2024-04-27 Sat | 2 | 35 | 15 |
| 2024-04-27 Sat | 3 | 50 | 9 |
| 2024-04-27 Sat | 4 | 35 | 7 |
| 2024-05-01 Wed | 1 | 35 | 15 |
| 2024-05-01 Wed | 2 | 40 | 15 |
| 2024-05-01 Wed | 3 | 40 | 15 |
| 2024-05-03 Fri | 1 | 40 | 15 |
| 2024-05-03 Fri | 2 | 35 | 15 |
| 2024-05-03 Fri | 3 | 40 | 10 |
| 2024-05-03 Fri | 4 | 35 | 5 |
| 2024-05-05 Sun | 1 | 40 | 15 |
| 2024-05-05 Sun | 2 | 35 | 15 |
| 2024-05-05 Sun | 3 | 35 | 15 |
| 2024-05-10 Fri | 1 | 40 | 15 |
| 2024-05-10 Fri | 2 | 40 | 10 |
| 2024-05-10 Fri | 3 | 35 | 5 |
| 2024-05-10 Fri | 4 | 40 | 7 |
| 2024-05-10 Fri | 5 | 35 | 4 |
| 2024-05-10 Fri | 6 | 27.5 | 4 |
| 2024-05-13 Mon | 1 | 50 | 20 |
| 2024-05-13 Mon | 2 | 45 | 15 |
| 2024-05-13 Mon | 3 | 45 | 15 |
| 2024-05-15 Wed | 1 | 55 | 20 |
| 2024-05-15 Wed | 2 | 45 | 15 |
| 2024-05-15 Wed | 3 | 45 | 15 |
| 2024-05-17 Fri | 1 | 60 | 12 |
| 2024-05-17 Fri | 2 | 50 | 12 |
| 2024-05-17 Fri | 3 | 45 | 12 |
| 2024-05-22 Wed | 1 | 50 | 12 |
| 2024-05-22 Wed | 2 | 50 | 10 |
| 2024-05-22 Wed | 3 | 50 | 10 |
| 2024-05-24 Fri | 1 | 60 | 12 |
| 2024-05-24 Fri | 2 | 50 | 12 |
| 2024-05-24 Fri | 3 | 50 | 10 |
| 2024-05-24 Fri | 4 | 45 | 5 |
| 2024-05-28 Tue | 1 | 60 | 12 |
| 2024-05-28 Tue | 2 | 50 | 12 |
| 2024-05-28 Tue | 3 | 50 | 10 |
| 2024-05-31 Fri | 1 | 60 | 12 |
| 2024-05-31 Fri | 2 | 50 | 12 |
| 2024-05-31 Fri | 3 | 30 | 6 |
| 2024-05-31 Fri | 4 | 45 | 12 |
| 2024-06-04 Tue | 1 | 50 | 12 |
| 2024-06-04 Tue | 2 | 60 | 9 |
| 2024-06-04 Tue | 3 | 50 | 6 |
| 2024-06-04 Tue | 4 | 50 | 12 |
| 2024-06-08 Sat | 1 | 60 | 12 |
| 2024-06-08 Sat | 2 | 60 | 10 |
| 2024-06-08 Sat | 3 | 50 | 12 |
| 2024-06-10 Mon | 1 | 60 | 11 |
| 2024-06-10 Mon | 2 | 60 | 10 |
| 2024-06-12 Wed | 1 | 60 | 12 |
| 2024-06-12 Wed | 2 | 60 | 12 |
| 2024-06-12 Wed | 3 | 60 | 10 |
| 2024-06-15 Sat | 1 | 60 | 12 |
| 2024-06-15 Sat | 2 | 60 | 12 |
| 2024-06-15 Sat | 3 | 60 | 12 |
| 2024-06-17 Mon | 1 | 60 | 10 |
| 2024-06-17 Mon | 2 | 55 | 10 |
| 2024-06-17 Mon | 3 | 55 | 12 |
| 2024-06-19 Wed | 1 | 50 | 12 |
| 2024-06-19 Wed | 2 | 50 | 12 |
| 2024-06-19 Wed | 3 | 50 | 14 |
| 2024-06-21 Fri | 1 | 60 | 10 |
| 2024-06-21 Fri | 2 | 50 | 14 |
| 2024-06-21 Fri | 3 | 50 | 14 |
| 2024-06-24 Mon | 1 | 55 | 15 |
| 2024-06-24 Mon | 2 | 55 | 14 |
| 2024-06-24 Mon | 3 | 55 | 12 |
| 2024-06-26 Wed | 1 | 45 | 14 |
| 2024-06-26 Wed | 2 | 45 | 14 |
| 2024-06-26 Wed | 3 | 42 | 14 |
| 2024-06-29 Sat | 1 | 45 | 18 |
| 2024-06-29 Sat | 2 | 45 | 15 |
| 2024-06-29 Sat | 3 | 45 | 14 |
| 2024-07-01 Mon | 1 | 45 | 15 |
| 2024-07-01 Mon | 2 | 45 | 15 |
| 2024-07-01 Mon | 3 | 45 | 20 |
| 2024-07-03 Wed | 1 | 55 | 13 |
| 2024-07-03 Wed | 2 | 55 | 13 |
| 2024-07-03 Wed | 3 | 55 | 12 |
| 2024-07-08 Mon | 1 | 55 | 14 |
| 2024-07-08 Mon | 2 | 50 | 14 |
| 2024-07-08 Mon | 3 | 50 | 14 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 78 lb → T2, median of its last 3 sessions: 81 lb = +3% (81 − 78, as a share of 78)
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, 39 to 90 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-15 Fri | 1 | 50 | 17 |
| 2024-03-15 Fri | 1 | 50 | 17 |
| 2024-03-15 Fri | 2 | 50 | 16 |
| 2024-03-15 Fri | 3 | 50 | 14 |
| 2024-03-19 Tue | 1 | 55 | 14 |
| 2024-03-19 Tue | 2 | 55 | 12 |
| 2024-03-19 Tue | 3 | 50 | 13 |
| 2024-03-21 Thu | 1 | 55 | 14 |
| 2024-03-21 Thu | 2 | 55 | 11 |
| 2024-03-21 Thu | 3 | 50 | 14 |
| 2024-03-21 Thu | 4 | 50 | 3 |
| 2024-03-25 Mon | 1 | 55 | 14 |
| 2024-03-25 Mon | 2 | 55 | 12 |
| 2024-03-25 Mon | 3 | 55 | 12 |
| 2024-03-29 Fri | 1 | 55 | 14 |
| 2024-03-29 Fri | 2 | 55 | 12 |
| 2024-03-29 Fri | 3 | 55 | 10 |
| 2024-03-29 Fri | 4 | 55 | 3 |
| 2024-04-01 Mon | 1 | 55 | 14 |
| 2024-04-01 Mon | 2 | 55 | 12 |
| 2024-04-01 Mon | 3 | 55 | 10 |
| 2024-04-01 Mon | 4 | 55 | 4 |
| 2024-04-03 Wed | 1 | 55 | 12 |
| 2024-04-05 Fri | 1 | 55 | 13 |
| 2024-04-05 Fri | 2 | 55 | 10 |
| 2024-04-05 Fri | 3 | 40 | 6 |
| 2024-04-05 Fri | 4 | 55 | 8 |
| 2024-04-05 Fri | 5 | 40 | 5 |
| 2024-04-17 Wed | 1 | 30 | 15 |
| 2024-04-17 Wed | 2 | 30 | 15 |
| 2024-04-17 Wed | 3 | 30 | 15 |
| 2024-04-19 Fri | 1 | 35 | 15 |
| 2024-04-24 Wed | 1 | 40 | 12 |
| 2024-04-24 Wed | 2 | 40 | 12 |
| 2024-04-24 Wed | 3 | 40 | 12 |
| 2024-04-27 Sat | 1 | 40 | 20 |
| 2024-04-27 Sat | 2 | 50 | 13 |
| 2024-04-27 Sat | 3 | 40 | 4 |
| 2024-04-27 Sat | 4 | 50 | 10 |
| 2024-04-27 Sat | 5 | 40 | 8 |
| 2024-05-01 Wed | 1 | 50 | 12 |
| 2024-05-01 Wed | 2 | 50 | 12 |
| 2024-05-01 Wed | 3 | 50 | 12 |
| 2024-05-03 Fri | 1 | 55 | 13 |
| 2024-05-03 Fri | 2 | 55 | 12 |
| 2024-05-03 Fri | 3 | 50 | 13 |
| 2024-05-05 Sun | 1 | 55 | 13 |
| 2024-05-05 Sun | 2 | 55 | 9 |
| 2024-05-05 Sun | 3 | 50 | 4 |
| 2024-05-05 Sun | 4 | 55 | 8 |
| 2024-05-05 Sun | 5 | 50 | 6 |
| 2024-05-10 Fri | 1 | 55 | 12 |
| 2024-05-10 Fri | 2 | 55 | 10 |
| 2024-05-10 Fri | 3 | 55 | 7 |
| 2024-05-10 Fri | 4 | 45 | 4 |
| 2024-05-10 Fri | 5 | 35 | 7 |
| 2024-05-13 Mon | 1 | 50 | 15 |
| 2024-05-13 Mon | 2 | 55 | 15 |
| 2024-05-13 Mon | 3 | 55 | 15 |
| 2024-05-15 Wed | 1 | 55 | 15 |
| 2024-05-15 Wed | 2 | 55 | 15 |
| 2024-05-15 Wed | 3 | 55 | 15 |
| 2024-05-17 Fri | 1 | 60 | 9 |
| 2024-05-17 Fri | 2 | 50 | 12 |
| 2024-05-17 Fri | 3 | 50 | 9 |
| 2024-05-17 Fri | 4 | 45 | 6 |
| 2024-05-22 Wed | 1 | 50 | 12 |
| 2024-05-22 Wed | 2 | 50 | 10 |
| 2024-05-22 Wed | 3 | 50 | 10 |
| 2024-05-24 Fri | 1 | 60 | 12 |
| 2024-05-24 Fri | 2 | 50 | 15 |
| 2024-05-24 Fri | 3 | 45 | 7 |
| 2024-05-24 Fri | 4 | 50 | 12 |
| 2024-05-24 Fri | 5 | 45 | 5 |
| 2024-05-28 Tue | 1 | 60 | 12 |
| 2024-05-28 Tue | 2 | 50 | 8 |
| 2024-05-28 Tue | 3 | 50 | 10 |
| 2024-05-31 Fri | 1 | 60 | 10 |
| 2024-05-31 Fri | 2 | 50 | 14 |
| 2024-05-31 Fri | 3 | 50 | 11 |
| 2024-06-04 Tue | 1 | 60 | 11 |
| 2024-06-04 Tue | 2 | 60 | 9 |
| 2024-06-04 Tue | 3 | 50 | 7 |
| 2024-06-04 Tue | 4 | 50 | 11 |
| 2024-06-08 Sat | 1 | 60 | 11 |
| 2024-06-08 Sat | 2 | 60 | 9 |
| 2024-06-08 Sat | 3 | 50 | 10 |
| 2024-06-10 Mon | 1 | 60 | 9 |
| 2024-06-10 Mon | 2 | 60 | 9 |
| 2024-06-10 Mon | 3 | 60 | 5 |
| 2024-06-10 Mon | 4 | 50 | 5 |
| 2024-06-12 Wed | 1 | 50 | 10 |
| 2024-06-12 Wed | 2 | 50 | 10 |
| 2024-06-12 Wed | 3 | 50 | 10 |
| 2024-06-15 Sat | 1 | 60 | 10 |
| 2024-06-15 Sat | 2 | 50 | 12 |
| 2024-06-15 Sat | 3 | 55 | 10 |
| 2024-06-17 Mon | 1 | 55 | 14 |
| 2024-06-17 Mon | 2 | 55 | 12 |
| 2024-06-17 Mon | 3 | 55 | 10 |
| 2024-06-19 Wed | 1 | 50 | 10 |
| 2024-06-19 Wed | 2 | 50 | 10 |
| 2024-06-19 Wed | 3 | 50 | 10 |
| 2024-06-21 Fri | 1 | 60 | 10 |
| 2024-06-21 Fri | 2 | 50 | 12 |
| 2024-06-21 Fri | 3 | 50 | 10 |
| 2024-06-21 Fri | 4 | 45 | 5 |
| 2024-06-24 Mon | 1 | 55 | 12 |
| 2024-06-24 Mon | 2 | 55 | 12 |
| 2024-06-24 Mon | 3 | 55 | 12 |
| 2024-06-26 Wed | 1 | 40 | 12 |
| 2024-06-26 Wed | 2 | 35 | 15 |
| 2024-06-26 Wed | 3 | 35 | 15 |
| 2024-06-29 Sat | 1 | 40 | 18 |
| 2024-06-29 Sat | 2 | 40 | 14 |
| 2024-06-29 Sat | 3 | 40 | 15 |
| 2024-07-01 Mon | 1 | 35 | 15 |
| 2024-07-01 Mon | 2 | 35 | 17 |
| 2024-07-01 Mon | 3 | 35 | 15 |
| 2024-07-03 Wed | 1 | 55 | 14 |
| 2024-07-03 Wed | 2 | 55 | 13 |
| 2024-07-03 Wed | 3 | 55 | 12 |
| 2024-07-08 Mon | 1 | 55 | 14 |
| 2024-07-08 Mon | 2 | 50 | 14 |
| 2024-07-08 Mon | 3 | 50 | 14 |
Your notes are in your own copy of this page.
Click an exercise to see its score over time and every set you logged.
T1, median of its first 3 sessions: 187 lb → T2, median of its last 3 sessions: 59 lb = -68% (59 − 187, as a share of 187)
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, 27 to 218 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-16 Sat | 1 | 140 | 12 |
| 2024-03-16 Sat | 2 | 120 | 14 |
| 2024-03-16 Sat | 3 | 14 | 6 |
| 2024-03-16 Sat | 4 | 120 | 6 |
| 2024-03-19 Tue | 1 | 140 | 10 |
| 2024-03-19 Tue | 2 | 120 | 12 |
| 2024-03-19 Tue | 3 | 100 | 14 |
| 2024-03-21 Thu | 1 | 140 | 10 |
| 2024-03-21 Thu | 2 | 120 | 12 |
| 2024-03-21 Thu | 3 | 100 | 14 |
| 2024-03-25 Mon | 1 | 70 | 12 |
| 2024-03-25 Mon | 2 | 70 | 12 |
| 2024-03-25 Mon | 3 | 70 | 15 |
| 2024-03-29 Fri | 1 | 85 | 12 |
| 2024-03-29 Fri | 2 | 70 | 20 |
| 2024-03-29 Fri | 3 | 85 | 15 |
| 2024-04-01 Mon | 1 | 85 | 14 |
| 2024-04-01 Mon | 2 | 85 | 12 |
| 2024-04-01 Mon | 3 | 85 | 15 |
| 2024-04-01 Mon | 4 | 85 | 6 |
| 2024-04-03 Wed | 1 | 55 | 10 |
| 2024-04-05 Fri | 1 | 55 | 13 |
| 2024-04-05 Fri | 2 | 85 | 10 |
| 2024-04-05 Fri | 3 | 85 | 4 |
| 2024-04-05 Fri | 4 | 70 | 5 |
| 2024-04-05 Fri | 5 | 85 | 4 |
| 2024-04-05 Fri | 6 | 85 | 4 |
| 2024-04-05 Fri | 7 | 100 | 5 |
| 2024-04-05 Fri | 8 | 85 | 5 |
| 2024-04-17 Wed | 1 | 50 | 10 |
| 2024-04-17 Wed | 2 | 50 | 10 |
| 2024-04-17 Wed | 3 | 50 | 10 |
| 2024-04-22 Mon | 1 | 35 | 10 |
| 2024-04-22 Mon | 2 | 35 | 10 |
| 2024-04-22 Mon | 3 | 35 | 10 |
| 2024-04-22 Mon | 4 | 85 | 5 |
| 2024-04-24 Wed | 1 | 35 | 10 |
| 2024-04-24 Wed | 2 | 42.5 | 5 |
| 2024-04-24 Wed | 3 | 50 | 4 |
| 2024-04-24 Wed | 4 | 42.5 | 5 |
| 2024-04-24 Wed | 5 | 35 | 5 |
| 2024-04-24 Wed | 6 | 42.5 | 7 |
| 2024-04-24 Wed | 7 | 50 | 4 |
| 2024-04-24 Wed | 8 | 35 | 7 |
| 2024-04-27 Sat | 1 | 50 | 10 |
| 2024-04-27 Sat | 2 | 50 | 10 |
| 2024-04-27 Sat | 3 | 42.5 | 4 |
| 2024-04-27 Sat | 4 | 50 | 12 |
| 2024-04-27 Sat | 5 | 42.5 | 4 |
| 2024-05-01 Wed | 1 | 42.5 | 8 |
| 2024-05-01 Wed | 2 | 50 | 12 |
| 2024-05-01 Wed | 3 | 55 | 7 |
| 2024-05-01 Wed | 4 | 50 | 7 |
| 2024-05-13 Mon | 1 | 42.5 | 12 |
| 2024-05-13 Mon | 2 | 42.5 | 12 |
| 2024-05-13 Mon | 3 | 42.5 | 12 |
| 2024-05-15 Wed | 1 | 42.5 | 12 |
| 2024-05-17 Fri | 1 | 42.5 | 12 |
| 2024-05-17 Fri | 2 | 42.5 | 14 |
| 2024-05-17 Fri | 3 | 42.5 | 12 |
| 2024-05-22 Wed | 1 | 50 | 10 |
| 2024-05-22 Wed | 2 | 35 | 12 |
| 2024-05-22 Wed | 3 | 35 | 15 |
| 2024-05-24 Fri | 1 | 35 | 15 |
| 2024-05-24 Fri | 2 | 35 | 15 |
| 2024-05-24 Fri | 3 | 42.5 | 12 |
| 2024-05-29 Wed | 1 | 35 | 10 |
| 2024-05-29 Wed | 2 | 35 | 10 |
| 2024-05-29 Wed | 3 | 42.5 | 10 |
| 2024-05-31 Fri | 1 | 35 | 14 |
| 2024-05-31 Fri | 2 | 42.5 | 10 |
| 2024-05-31 Fri | 3 | 50 | 14 |
| 2024-06-04 Tue | 1 | 42.2 | 14 |
| 2024-06-04 Tue | 2 | 50 | 12 |
| 2024-06-04 Tue | 3 | 50 | 12 |
| 2024-06-10 Mon | 1 | 27.5 | 12 |
| 2024-06-10 Mon | 2 | 27.5 | 12 |
| 2024-06-10 Mon | 3 | 35 | 12 |
| 2024-06-12 Wed | 1 | 35 | 12 |
| 2024-06-12 Wed | 2 | 42.5 | 12 |
| 2024-06-12 Wed | 3 | 42.5 | 12 |
| 2024-06-15 Sat | 1 | 35 | 12 |
| 2024-06-15 Sat | 2 | 42.5 | 12 |
| 2024-06-15 Sat | 3 | 42.5 | 12 |
| 2024-06-21 Fri | 1 | 35 | 20 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 213 lb → T2, median of its last 3 sessions: 125 lb = -42% (125 − 213, as a share of 213)
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, 111 to 227 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-28 Wed | 1 | 160 | 10 |
| 2024-08-28 Wed | 2 | 90 | 10 |
| 2024-08-28 Wed | 3 | 90 | 10 |
| 2024-08-31 Sat | 1 | 160 | 10 |
| 2024-08-31 Sat | 2 | 140 | 12 |
| 2024-08-31 Sat | 3 | 140 | 10 |
| 2024-08-31 Sat | 4 | 110 | 10 |
| 2024-09-06 Fri | 1 | 140 | 11 |
| 2024-09-06 Fri | 2 | 120 | 12 |
| 2024-09-06 Fri | 3 | 130 | 12 |
| 2024-09-06 Fri | 4 | 110 | 14 |
| 2024-09-11 Wed | 1 | 140 | 11 |
| 2024-09-11 Wed | 2 | 140 | 7 |
| 2024-09-11 Wed | 3 | 140 | 7 |
| 2024-09-13 Fri | 1 | 140 | 10 |
| 2024-09-13 Fri | 2 | 140 | 7 |
| 2024-09-13 Fri | 3 | 140 | 8 |
| 2024-09-16 Mon | 1 | 140 | 10 |
| 2024-09-16 Mon | 2 | 140 | 7 |
| 2024-09-16 Mon | 3 | 140 | 8 |
| 2024-09-25 Wed | 1 | 120 | 12 |
| 2024-09-25 Wed | 2 | 120 | 12 |
| 2024-09-25 Wed | 3 | 120 | 14 |
| 2024-09-30 Mon | 1 | 140 | 14 |
| 2024-09-30 Mon | 2 | 140 | 12 |
| 2024-09-30 Mon | 3 | 140 | 12 |
| 2024-10-04 Fri | 1 | 140 | 14 |
| 2024-10-04 Fri | 2 | 140 | 12 |
| 2024-10-04 Fri | 3 | 140 | 12 |
| 2024-10-12 Sat | 1 | 150 | 12 |
| 2024-10-12 Sat | 2 | 150 | 12 |
| 2024-10-12 Sat | 3 | 140 | 6 |
| 2024-10-12 Sat | 4 | 120 | 6 |
| 2024-10-12 Sat | 5 | 140 | 12 |
| 2024-10-12 Sat | 6 | 120 | 10 |
| 2024-10-12 Sat | 7 | 100 | 7 |
| 2024-10-15 Tue | 1 | 150 | 10 |
| 2024-10-15 Tue | 2 | 150 | 8 |
| 2024-10-15 Tue | 3 | 140 | 7 |
| 2024-10-15 Tue | 4 | 140 | 10 |
| 2024-10-15 Tue | 5 | 120 | 10 |
| 2024-10-15 Tue | 6 | 120 | 14 |
| 2024-10-18 Fri | 1 | 150 | 11 |
| 2024-10-18 Fri | 2 | 150 | 9 |
| 2024-10-18 Fri | 3 | 140 | 8 |
| 2024-10-18 Fri | 4 | 150 | 6 |
| 2024-10-20 Sun | 1 | 150 | 12 |
| 2024-10-20 Sun | 2 | 150 | 9 |
| 2024-10-20 Sun | 3 | 150 | 9 |
| 2024-10-20 Sun | 4 | 150 | 7 |
| 2024-10-23 Wed | 1 | 100 | 6 |
| 2024-10-23 Wed | 2 | 85 | 5 |
| 2024-10-23 Wed | 3 | 85 | 14 |
| 2024-10-23 Wed | 1 | 85 | 14 |
| 2024-11-01 Fri | 1 | 140 | 12 |
| 2024-11-01 Fri | 2 | 160 | 10 |
| 2024-11-01 Fri | 3 | 160 | 10 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 68 lb → T2, median of its last 3 sessions: 43 lb = -36% (43 − 68, as a share of 68)
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, 25 to 129 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-05-09 Thu | 1 | 25 | 10 |
| 2024-05-09 Thu | 2 | 35 | 10 |
| 2024-05-09 Thu | 3 | 45 | 10 |
| 2024-05-11 Sat | 1 | 25 | 10 |
| 2024-05-11 Sat | 2 | 35 | 10 |
| 2024-05-11 Sat | 3 | 45 | 15 |
| 2024-05-14 Tue | 1 | 48.4 | 10 |
| 2024-05-14 Tue | 2 | 52.9 | 11 |
| 2024-05-14 Tue | 3 | 61.6 | 11 |
| 2024-05-16 Thu | 1 | 61.6 | 10 |
| 2024-05-16 Thu | 2 | 61.6 | 10 |
| 2024-05-16 Thu | 3 | 61.6 | 12 |
| 2024-05-20 Mon | 1 | 61.6 | 10 |
| 2024-05-20 Mon | 2 | 61.6 | 10 |
| 2024-05-20 Mon | 3 | 61.6 | 10 |
| 2024-05-23 Thu | 1 | 61.6 | 10 |
| 2024-05-23 Thu | 2 | 70.4 | 10 |
| 2024-05-23 Thu | 3 | 70.4 | 11 |
| 2024-05-25 Sat | 1 | 61.6 | 12 |
| 2024-05-25 Sat | 2 | 70.4 | 14 |
| 2024-05-25 Sat | 3 | 79.4 | 12 |
| 2024-05-30 Thu | 1 | 70.4 | 10 |
| 2024-05-30 Thu | 2 | 70.4 | 10 |
| 2024-05-30 Thu | 3 | 79.4 | 10 |
| 2024-06-03 Mon | 1 | 70.4 | 10 |
| 2024-06-03 Mon | 2 | 70.4 | 10 |
| 2024-06-03 Mon | 3 | 70.4 | 11 |
| 2024-06-05 Wed | 1 | 70.4 | 10 |
| 2024-06-05 Wed | 2 | 79.4 | 10 |
| 2024-06-05 Wed | 3 | 79.4 | 10 |
| 2024-06-11 Tue | 1 | 70.4 | 10 |
| 2024-06-11 Tue | 2 | 79.4 | 10 |
| 2024-06-11 Tue | 3 | 88 | 10 |
| 2024-06-16 Sun | 1 | 61.6 | 10 |
| 2024-06-16 Sun | 2 | 70.4 | 10 |
| 2024-06-16 Sun | 3 | 61.6 | 10 |
| 2024-06-18 Tue | 1 | 61.6 | 10 |
| 2024-06-18 Tue | 2 | 61.6 | 15 |
| 2024-06-18 Tue | 3 | 61.6 | 10 |
| 2024-06-20 Thu | 1 | 44 | 10 |
| 2024-06-20 Thu | 2 | 44 | 10 |
| 2024-06-20 Thu | 3 | 44 | 10 |
| 2024-06-22 Sat | 1 | 44 | 15 |
| 2024-06-22 Sat | 2 | 44 | 15 |
| 2024-06-22 Sat | 3 | 44 | 15 |
| 2024-07-02 Tue | 1 | 44 | 15 |
| 2024-07-02 Tue | 2 | 44 | 15 |
| 2024-07-02 Tue | 3 | 44 | 15 |
| 2024-07-05 Fri | 1 | 44 | 10 |
| 2024-07-05 Fri | 2 | 44 | 15 |
| 2024-07-05 Fri | 3 | 44 | 15 |
| 2024-07-09 Tue | 1 | 44 | 15 |
| 2024-07-09 Tue | 2 | 44 | 15 |
| 2024-07-09 Tue | 3 | 44 | 15 |
| 2024-07-11 Thu | 1 | 48.4 | 15 |
| 2024-07-11 Thu | 2 | 48.4 | 15 |
| 2024-07-11 Thu | 3 | 48.4 | 15 |
| 2024-07-22 Mon | 1 | 44 | 15 |
| 2024-07-22 Mon | 2 | 44 | 15 |
| 2024-07-22 Mon | 3 | 44 | 20 |
| 2024-07-26 Fri | 1 | 44 | 15 |
| 2024-07-26 Fri | 2 | 44 | 15 |
| 2024-07-26 Fri | 3 | 44 | 15 |
| 2024-08-13 Tue | 1 | 48.4 | 15 |
| 2024-08-13 Tue | 2 | 48.4 | 15 |
| 2024-08-13 Tue | 3 | 48.4 | 15 |
| 2024-08-18 Sun | 1 | 48.4 | 16 |
| 2024-08-18 Sun | 2 | 48.4 | 16 |
| 2024-08-18 Sun | 3 | 48.4 | 17 |
| 2024-08-22 Thu | 1 | 52.9 | 18 |
| 2024-08-22 Thu | 2 | 52.9 | 16 |
| 2024-08-22 Thu | 3 | 52.9 | 17 |
| 2024-08-27 Tue | 1 | 52.9 | 18 |
| 2024-08-27 Tue | 2 | 52.9 | 17 |
| 2024-08-27 Tue | 3 | 52.9 | 18 |
| 2024-08-29 Thu | 1 | 52.9 | 19 |
| 2024-08-29 Thu | 2 | 52.9 | 17 |
| 2024-08-29 Thu | 3 | 52.9 | 18 |
| 2024-09-03 Tue | 1 | 22 | 20 |
| 2024-09-03 Tue | 2 | 22 | 20 |
| 2024-09-03 Tue | 3 | 22 | 20 |
| 2024-09-05 Thu | 1 | 30 | 20 |
| 2024-09-05 Thu | 2 | 30 | 20 |
| 2024-09-05 Thu | 3 | 30 | 20 |
| 2024-09-10 Tue | 1 | 30 | 20 |
| 2024-09-10 Tue | 2 | 30 | 20 |
| 2024-09-10 Tue | 3 | 30 | 20 |
| 2024-09-14 Sat | 1 | 44 | 20 |
| 2024-09-14 Sat | 2 | 52.9 | 17 |
| 2024-09-14 Sat | 3 | 51.6 | 15 |
| 2024-09-24 Tue | 1 | 44 | 20 |
| 2024-09-24 Tue | 2 | 44 | 20 |
| 2024-09-24 Tue | 3 | 51.6 | 17 |
| 2024-09-26 Thu | 1 | 44 | 20 |
| 2024-09-26 Thu | 2 | 48.4 | 18 |
| 2024-09-26 Thu | 3 | 48.4 | 18 |
| 2024-09-28 Sat | 1 | 25 | 15 |
| 2024-09-28 Sat | 2 | 25 | 20 |
| 2024-09-28 Sat | 3 | 25 | 20 |
| 2024-10-11 Fri | 1 | 26 | 20 |
| 2024-10-11 Fri | 2 | 26 | 20 |
| 2024-10-11 Fri | 3 | 26 | 20 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 59 lb → T2, median of its last 3 sessions: 42 lb = -29% (42 − 59, as a share of 59)
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, 28 to 102 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-05-04 Sat | 1 | body | 10 |
| 2024-05-04 Sat | 2 | body | 10 |
| 2024-05-04 Sat | 3 | body | 10 |
| 2024-05-09 Thu | 1 | 44 | 10 |
| 2024-05-09 Thu | 2 | 44 | 10 |
| 2024-05-09 Thu | 3 | 44 | 10 |
| 2024-05-11 Sat | 1 | 44 | 10 |
| 2024-05-11 Sat | 2 | 44 | 10 |
| 2024-05-11 Sat | 3 | 44 | 10 |
| 2024-05-14 Tue | 1 | 52.9 | 10 |
| 2024-05-14 Tue | 2 | 52.9 | 10 |
| 2024-05-14 Tue | 3 | 52.9 | 10 |
| 2024-05-16 Thu | 1 | 61.6 | 10 |
| 2024-05-16 Thu | 2 | 61.6 | 10 |
| 2024-05-16 Thu | 3 | 61.6 | 10 |
| 2024-05-20 Mon | 1 | 61.6 | 10 |
| 2024-05-20 Mon | 2 | 61.6 | 10 |
| 2024-05-20 Mon | 3 | 61.6 | 10 |
| 2024-05-23 Thu | 1 | 61.6 | 10 |
| 2024-05-23 Thu | 2 | 61.6 | 10 |
| 2024-05-23 Thu | 3 | 61.6 | 10 |
| 2024-05-25 Sat | 1 | 61.6 | 12 |
| 2024-05-25 Sat | 2 | 61.6 | 10 |
| 2024-05-25 Sat | 3 | 61.6 | 10 |
| 2024-05-30 Thu | 1 | 70.4 | 10 |
| 2024-05-30 Thu | 2 | 70.4 | 10 |
| 2024-05-30 Thu | 3 | 70.4 | 10 |
| 2024-06-03 Mon | 1 | 70.4 | 10 |
| 2024-06-03 Mon | 2 | 70.4 | 10 |
| 2024-06-03 Mon | 3 | 70.4 | 10 |
| 2024-06-11 Tue | 1 | 70.4 | 10 |
| 2024-06-11 Tue | 2 | 70.1 | 10 |
| 2024-06-11 Tue | 3 | 70.1 | 10 |
| 2024-06-16 Sun | 1 | 61.6 | 10 |
| 2024-06-16 Sun | 2 | 61.6 | 10 |
| 2024-06-16 Sun | 3 | 61.6 | 10 |
| 2024-06-18 Tue | 1 | 61.6 | 12 |
| 2024-06-18 Tue | 2 | 61.6 | 10 |
| 2024-06-18 Tue | 3 | 61.6 | 15 |
| 2024-06-20 Thu | 1 | 44 | 10 |
| 2024-06-20 Thu | 2 | 44 | 10 |
| 2024-06-20 Thu | 3 | 44 | 12 |
| 2024-06-22 Sat | 1 | 44 | 15 |
| 2024-06-22 Sat | 2 | 44 | 15 |
| 2024-06-22 Sat | 3 | 44 | 15 |
| 2024-07-02 Tue | 1 | 44 | 15 |
| 2024-07-02 Tue | 2 | 44 | 15 |
| 2024-07-02 Tue | 3 | 44 | 15 |
| 2024-07-05 Fri | 1 | 44 | 15 |
| 2024-07-05 Fri | 2 | 44 | 15 |
| 2024-07-05 Fri | 3 | 44 | 15 |
| 2024-07-09 Tue | 1 | 44 | 15 |
| 2024-07-09 Tue | 2 | 44 | 15 |
| 2024-07-09 Tue | 3 | 44 | 15 |
| 2024-07-11 Thu | 1 | 48.4 | 15 |
| 2024-07-11 Thu | 2 | 48.4 | 15 |
| 2024-07-11 Thu | 3 | 48.4 | 15 |
| 2024-07-22 Mon | 1 | 44 | 15 |
| 2024-07-22 Mon | 2 | 48.4 | 15 |
| 2024-07-22 Mon | 3 | 44 | 15 |
| 2024-07-26 Fri | 1 | 44 | 15 |
| 2024-07-26 Fri | 2 | 48.4 | 15 |
| 2024-07-26 Fri | 3 | 44 | 15 |
| 2024-08-13 Tue | 1 | 48.4 | 15 |
| 2024-08-13 Tue | 2 | 48.4 | 15 |
| 2024-08-13 Tue | 3 | 48.4 | 15 |
| 2024-08-18 Sun | 1 | 48.4 | 16 |
| 2024-08-18 Sun | 2 | 48.4 | 17 |
| 2024-08-18 Sun | 3 | 48.4 | 18 |
| 2024-08-22 Thu | 1 | 52.9 | 16 |
| 2024-08-22 Thu | 2 | 52.9 | 17 |
| 2024-08-22 Thu | 3 | 52.9 | 18 |
| 2024-08-27 Tue | 1 | 52.9 | 18 |
| 2024-08-27 Tue | 2 | 52.9 | 17 |
| 2024-08-27 Tue | 3 | 52.9 | 19 |
| 2024-08-29 Thu | 1 | 52.9 | 19 |
| 2024-08-29 Thu | 2 | 52.9 | 17 |
| 2024-08-29 Thu | 3 | 52.9 | 19 |
| 2024-09-03 Tue | 1 | 22 | 20 |
| 2024-09-03 Tue | 2 | 22 | 20 |
| 2024-09-03 Tue | 3 | 22 | 20 |
| 2024-09-05 Thu | 1 | 30 | 15 |
| 2024-09-05 Thu | 2 | 30 | 15 |
| 2024-09-05 Thu | 3 | 30 | 15 |
| 2024-09-10 Tue | 1 | 30 | 20 |
| 2024-09-10 Tue | 2 | 30 | 20 |
| 2024-09-10 Tue | 3 | 30 | 20 |
| 2024-09-14 Sat | 1 | 48.4 | 14 |
| 2024-09-14 Sat | 2 | 48.4 | 12 |
| 2024-09-14 Sat | 3 | 48.4 | 11 |
| 2024-09-24 Tue | 1 | 44 | 15 |
| 2024-09-24 Tue | 2 | 44 | 15 |
| 2024-09-24 Tue | 3 | 44 | 15 |
| 2024-09-26 Thu | 1 | 44 | 14 |
| 2024-09-26 Thu | 2 | 44 | 15 |
| 2024-09-26 Thu | 3 | 44 | 16 |
| 2024-09-28 Sat | 1 | 25 | 15 |
| 2024-09-28 Sat | 2 | 25 | 20 |
| 2024-09-28 Sat | 3 | 25 | 20 |
| 2024-10-11 Fri | 1 | 25 | 15 |
| 2024-10-11 Fri | 2 | 25 | 20 |
| 2024-10-11 Fri | 3 | 25 | 20 |
Weight Col: body = bodyweight
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 187 lb → T2, median of its last 3 sessions: 133 lb = -29% (133 − 187, as a share of 187)
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 291 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-05-04 Sat | 1 | 100 | 10 |
| 2024-05-04 Sat | 2 | 100 | 10 |
| 2024-05-04 Sat | 3 | 120 | 10 |
| 2024-05-09 Thu | 1 | 100 | 10 |
| 2024-05-09 Thu | 2 | 120 | 10 |
| 2024-05-09 Thu | 3 | 140 | 10 |
| 2024-05-11 Sat | 1 | 120 | 10 |
| 2024-05-11 Sat | 2 | 140 | 10 |
| 2024-05-11 Sat | 3 | 140 | 10 |
| 2024-05-14 Tue | 1 | 120 | 10 |
| 2024-05-14 Tue | 2 | 120 | 10 |
| 2024-05-14 Tue | 3 | 140 | 10 |
| 2024-05-16 Thu | 1 | 120 | 10 |
| 2024-05-16 Thu | 2 | 120 | 10 |
| 2024-05-16 Thu | 3 | 140 | 10 |
| 2024-05-20 Mon | 1 | 140 | 10 |
| 2024-05-20 Mon | 2 | 140 | 10 |
| 2024-05-20 Mon | 3 | 160 | 10 |
| 2024-05-23 Thu | 1 | 140 | 10 |
| 2024-05-23 Thu | 2 | 140 | 5 |
| 2024-05-23 Thu | 3 | 160 | 5 |
| 2024-05-23 Thu | 4 | 160 | 10 |
| 2024-05-25 Sat | 1 | 100 | 10 |
| 2024-05-25 Sat | 2 | 100 | 10 |
| 2024-05-25 Sat | 3 | 100 | 10 |
| 2024-05-30 Thu | 1 | 140 | 10 |
| 2024-05-30 Thu | 2 | 160 | 10 |
| 2024-05-30 Thu | 3 | 180 | 10 |
| 2024-06-03 Mon | 1 | 160 | 10 |
| 2024-06-03 Mon | 2 | 180 | 10 |
| 2024-06-03 Mon | 3 | 200 | 10 |
| 2024-06-05 Wed | 1 | 180 | 10 |
| 2024-06-05 Wed | 2 | 180 | 10 |
| 2024-06-05 Wed | 3 | 180 | 10 |
| 2024-06-11 Tue | 1 | 180 | 10 |
| 2024-06-11 Tue | 2 | 180 | 10 |
| 2024-06-11 Tue | 3 | 180 | 10 |
| 2024-06-16 Sun | 1 | 80 | 10 |
| 2024-06-16 Sun | 2 | 80 | 10 |
| 2024-06-16 Sun | 3 | 80 | 10 |
| 2024-06-18 Tue | 1 | 80 | 10 |
| 2024-06-18 Tue | 2 | 100 | 10 |
| 2024-06-18 Tue | 3 | 120 | 10 |
| 2024-06-20 Thu | 1 | 80 | 10 |
| 2024-06-20 Thu | 2 | 80 | 10 |
| 2024-06-20 Thu | 3 | 80 | 10 |
| 2024-06-22 Sat | 1 | 80 | 10 |
| 2024-06-22 Sat | 2 | 80 | 15 |
| 2024-06-22 Sat | 3 | 80 | 20 |
| 2024-06-25 Tue | 1 | 80 | 15 |
| 2024-06-25 Tue | 2 | 80 | 15 |
| 2024-06-25 Tue | 3 | 80 | 15 |
| 2024-06-27 Thu | 1 | 80 | 15 |
| 2024-06-27 Thu | 2 | 80 | 15 |
| 2024-06-27 Thu | 3 | 80 | 18 |
| 2024-07-02 Tue | 1 | 80 | 15 |
| 2024-07-02 Tue | 2 | 100 | 15 |
| 2024-07-02 Tue | 3 | 120 | 15 |
| 2024-07-05 Fri | 1 | 80 | 15 |
| 2024-07-05 Fri | 2 | 80 | 15 |
| 2024-07-05 Fri | 3 | 100 | 15 |
| 2024-07-09 Tue | 1 | 80 | 15 |
| 2024-07-09 Tue | 2 | 80 | 15 |
| 2024-07-09 Tue | 3 | 80 | 15 |
| 2024-07-11 Thu | 1 | 80 | 15 |
| 2024-07-11 Thu | 2 | 80 | 15 |
| 2024-07-11 Thu | 3 | 80 | 20 |
| 2024-07-22 Mon | 1 | 80 | 15 |
| 2024-07-22 Mon | 2 | 100 | 15 |
| 2024-07-22 Mon | 3 | 120 | 15 |
| 2024-07-26 Fri | 1 | 80 | 15 |
| 2024-07-26 Fri | 2 | 100 | 15 |
| 2024-07-26 Fri | 3 | 120 | 20 |
| 2024-08-02 Fri | 1 | 80 | 20 |
| 2024-08-02 Fri | 2 | 80 | 20 |
| 2024-08-02 Fri | 3 | 80 | 20 |
| 2024-08-04 Sun | 1 | 100 | 15 |
| 2024-08-04 Sun | 2 | 100 | 15 |
| 2024-08-04 Sun | 3 | 120 | 15 |
| 2024-08-13 Tue | 1 | 100 | 19 |
| 2024-08-13 Tue | 2 | 100 | 15 |
| 2024-08-13 Tue | 3 | 100 | 15 |
| 2024-08-18 Sun | 1 | 100 | 20 |
| 2024-08-18 Sun | 2 | 100 | 20 |
| 2024-08-18 Sun | 3 | 120 | 15 |
| 2024-08-22 Thu | 1 | 120 | 20 |
| 2024-08-22 Thu | 2 | 120 | 20 |
| 2024-08-22 Thu | 3 | 120 | 20 |
| 2024-08-27 Tue | 1 | 120 | 20 |
| 2024-08-27 Tue | 2 | 120 | 20 |
| 2024-08-27 Tue | 3 | 140 | 20 |
| 2024-08-29 Thu | 1 | 140 | 15 |
| 2024-08-29 Thu | 2 | 140 | 17 |
| 2024-08-29 Thu | 3 | 140 | 19 |
| 2024-09-03 Tue | 1 | 100 | 15 |
| 2024-09-03 Tue | 2 | 100 | 15 |
| 2024-09-03 Tue | 3 | 100 | 15 |
| 2024-09-05 Thu | 1 | 80 | 20 |
| 2024-09-05 Thu | 2 | 80 | 20 |
| 2024-09-05 Thu | 3 | 80 | 20 |
| 2024-09-10 Tue | 1 | 80 | 20 |
| 2024-09-10 Tue | 2 | 80 | 20 |
| 2024-09-10 Tue | 3 | 80 | 20 |
| 2024-09-14 Sat | 1 | 100 | 15 |
| 2024-09-14 Sat | 2 | 120 | 15 |
| 2024-09-14 Sat | 3 | 140 | 15 |
| 2024-09-24 Tue | 1 | 100 | 15 |
| 2024-09-24 Tue | 2 | 140 | 15 |
| 2024-09-24 Tue | 3 | 140 | 15 |
| 2024-09-26 Thu | 1 | 100 | 16 |
| 2024-09-26 Thu | 2 | 140 | 16 |
| 2024-09-26 Thu | 3 | 140 | 17 |
| 2024-09-28 Sat | 1 | 80 | 20 |
| 2024-09-28 Sat | 2 | 80 | 20 |
| 2024-09-28 Sat | 3 | 80 | 20 |
| 2024-10-11 Fri | 1 | 80 | 20 |
| 2024-10-11 Fri | 2 | 80 | 20 |
| 2024-10-11 Fri | 3 | 80 | 20 |
| 2024-10-17 Thu | 1 | 80 | 20 |
| 2024-10-17 Thu | 2 | 80 | 20 |
| 2024-10-17 Thu | 3 | 80 | 20 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 14 reps → T2, median of its last 3 sessions: 10 reps = -29% (10 − 14, as a share of 14)
Each dot is one session: its most reps in one set. 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, 9 to 15 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-28 Wed | 1 | body | 14 |
| 2024-08-28 Wed | 2 | body | 10 |
| 2024-08-28 Wed | 3 | body | 14 |
| 2024-08-31 Sat | 1 | body | 11 |
| 2024-08-31 Sat | 2 | body | 12 |
| 2024-08-31 Sat | 3 | body | 10 |
| 2024-08-31 Sat | 4 | body | 12 |
| 2024-09-06 Fri | 1 | body | 12 |
| 2024-09-06 Fri | 2 | body | 12 |
| 2024-09-06 Fri | 3 | body | 11 |
| 2024-09-06 Fri | 4 | body | 14 |
| 2024-09-11 Wed | 1 | body | 10 |
| 2024-09-11 Wed | 2 | body | 12 |
| 2024-09-11 Wed | 3 | body | 12 |
| 2024-09-11 Wed | 4 | body | 12 |
| 2024-09-16 Mon | 1 | body | 12 |
| 2024-09-16 Mon | 2 | body | 12 |
| 2024-09-16 Mon | 3 | body | 12 |
| 2024-09-16 Mon | 4 | body | 12 |
| 2024-09-25 Wed | 1 | body | 12 |
| 2024-09-25 Wed | 2 | body | 12 |
| 2024-09-25 Wed | 3 | body | 14 |
| 2024-09-30 Mon | 1 | body | 12 |
| 2024-09-30 Mon | 2 | body | 12 |
| 2024-09-30 Mon | 3 | body | 12 |
| 2024-10-04 Fri | 1 | body | 12 |
| 2024-10-04 Fri | 2 | body | 12 |
| 2024-10-04 Fri | 3 | body | 12 |
| 2024-10-09 Wed | 1 | body | 12 |
| 2024-10-09 Wed | 2 | body | 12 |
| 2024-10-09 Wed | 3 | body | 12 |
| 2024-10-12 Sat | 1 | body | 14 |
| 2024-10-12 Sat | 2 | body | 12 |
| 2024-10-12 Sat | 3 | body | 12 |
| 2024-10-15 Tue | 1 | body | 10 |
| 2024-10-15 Tue | 2 | body | 12 |
| 2024-10-15 Tue | 3 | body | 10 |
| 2024-10-18 Fri | 1 | body | 10 |
| 2024-10-18 Fri | 2 | body | 10 |
| 2024-10-18 Fri | 3 | body | 10 |
| 2024-10-23 Wed | 1 | body | 10 |
| 2024-10-23 Wed | 2 | body | 10 |
| 2024-10-23 Wed | 3 | body | 10 |
| 2024-11-01 Fri | 1 | body | 10 |
| 2024-11-01 Fri | 2 | body | 10 |
| 2024-11-01 Fri | 3 | body | 10 |
Weight Col: body = bodyweight
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 164 lb → T2, median of its last 3 sessions: 133 lb = -19% (133 − 164, as a share of 164)
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, 104 to 185 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-28 Wed | 1 | 85 | 10 |
| 2024-08-28 Wed | 2 | 85 | 12 |
| 2024-08-28 Wed | 3 | 100 | 16 |
| 2024-08-28 Wed | 4 | 120 | 11 |
| 2024-08-31 Sat | 1 | 85 | 15 |
| 2024-08-31 Sat | 2 | 100 | 14 |
| 2024-08-31 Sat | 3 | 120 | 11 |
| 2024-08-31 Sat | 4 | 100 | 12 |
| 2024-09-06 Fri | 1 | 120 | 14 |
| 2024-09-06 Fri | 2 | 120 | 11 |
| 2024-09-06 Fri | 3 | 120 | 11 |
| 2024-09-06 Fri | 4 | 100 | 12 |
| 2024-09-11 Wed | 1 | 120 | 7 |
| 2024-09-11 Wed | 2 | 120 | 7 |
| 2024-09-11 Wed | 3 | 100 | 6 |
| 2024-09-11 Wed | 4 | 100 | 12 |
| 2024-09-13 Fri | 1 | 120 | 9 |
| 2024-09-13 Fri | 2 | 120 | 8 |
| 2024-09-13 Fri | 3 | 100 | 7 |
| 2024-09-13 Fri | 4 | 100 | 12 |
| 2024-09-16 Mon | 1 | 120 | 9 |
| 2024-09-16 Mon | 2 | 120 | 8 |
| 2024-09-16 Mon | 3 | 100 | 7 |
| 2024-09-25 Wed | 1 | 100 | 12 |
| 2024-09-25 Wed | 2 | 100 | 12 |
| 2024-09-25 Wed | 3 | 100 | 8 |
| 2024-09-25 Wed | 4 | 80 | 4 |
| 2024-09-30 Mon | 1 | 100 | 12 |
| 2024-09-30 Mon | 2 | 100 | 12 |
| 2024-09-30 Mon | 3 | 100 | 12 |
| 2024-10-04 Fri | 1 | 100 | 14 |
| 2024-10-04 Fri | 2 | 100 | 14 |
| 2024-10-04 Fri | 3 | 120 | 7 |
| 2024-10-04 Fri | 4 | 100 | 8 |
| 2024-10-09 Wed | 1 | 85 | 10 |
| 2024-10-09 Wed | 2 | 70 | 5 |
| 2024-10-09 Wed | 3 | 70 | 20 |
| 2024-10-09 Wed | 4 | 70 | 20 |
| 2024-10-12 Sat | 1 | 85 | 10 |
| 2024-10-12 Sat | 2 | 70 | 10 |
| 2024-10-12 Sat | 3 | 55 | 8 |
| 2024-10-12 Sat | 4 | 70 | 20 |
| 2024-10-12 Sat | 5 | 55 | 12 |
| 2024-10-12 Sat | 6 | 70 | 7 |
| 2024-10-15 Tue | 1 | 85 | 10 |
| 2024-10-15 Tue | 2 | 85 | 10 |
| 2024-10-15 Tue | 3 | 70 | 10 |
| 2024-10-15 Tue | 4 | 55 | 7 |
| 2024-10-15 Tue | 5 | 70 | 10 |
| 2024-10-15 Tue | 6 | 55 | 15 |
| 2024-10-18 Fri | 1 | 85 | 11 |
| 2024-10-18 Fri | 2 | 85 | 10 |
| 2024-10-18 Fri | 3 | 70 | 10 |
| 2024-10-18 Fri | 4 | 55 | 8 |
| 2024-10-18 Fri | 5 | 70 | 14 |
| 2024-10-18 Fri | 6 | 55 | 10 |
| 2024-10-23 Wed | 1 | 100 | 10 |
| 2024-10-23 Wed | 2 | 85 | 4 |
| 2024-10-23 Wed | 3 | 100 | 8 |
| 2024-10-23 Wed | 4 | 85 | 7 |
| 2024-10-23 Wed | 5 | 70 | 8 |
| 2024-10-23 Wed | 6 | 100 | 9 |
| 2024-10-23 Wed | 7 | 85 | 6 |
| 2024-11-01 Fri | 1 | 100 | 12 |
| 2024-11-01 Fri | 2 | 85 | 6 |
| 2024-11-01 Fri | 3 | 120 | 5 |
| 2024-11-01 Fri | 4 | 100 | 6 |
| 2024-11-01 Fri | 5 | 100 | 9 |
| 2024-11-01 Fri | 6 | 85 | 8 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 46 lb → T2, median of its last 3 sessions: 38 lb = -18% (38 − 46, as a share of 46)
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, 33 to 64 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-15 Fri | 1 | 30 | 15 |
| 2024-03-15 Fri | 2 | 30 | 15 |
| 2024-03-15 Fri | 3 | 30 | 15 |
| 2024-03-19 Tue | 1 | 30 | 16 |
| 2024-03-19 Tue | 2 | 30 | 15 |
| 2024-03-19 Tue | 3 | 30 | 16 |
| 2024-03-21 Thu | 1 | 30 | 16 |
| 2024-03-21 Thu | 2 | 35 | 13 |
| 2024-03-21 Thu | 3 | 30 | 4 |
| 2024-03-21 Thu | 4 | 35 | 12 |
| 2024-03-21 Thu | 5 | 30 | 5 |
| 2024-03-25 Mon | 1 | 30 | 24 |
| 2024-03-25 Mon | 2 | 35 | 14 |
| 2024-03-25 Mon | 3 | 35 | 16 |
| 2024-03-29 Fri | 1 | 35 | 14 |
| 2024-03-29 Fri | 2 | 35 | 14 |
| 2024-03-29 Fri | 3 | 35 | 15 |
| 2024-03-29 Fri | 4 | 35 | 7 |
| 2024-03-29 Fri | 5 | 35 | 5 |
| 2024-04-01 Mon | 1 | 35 | 15 |
| 2024-04-01 Mon | 2 | 35 | 15 |
| 2024-04-01 Mon | 3 | 35 | 15 |
| 2024-04-01 Mon | 4 | 35 | 12 |
| 2024-04-05 Fri | 1 | 35 | 15 |
| 2024-04-05 Fri | 2 | 35 | 15 |
| 2024-04-05 Fri | 3 | 40 | 7 |
| 2024-04-05 Fri | 4 | 35 | 6 |
| 2024-04-05 Fri | 5 | 40 | 6 |
| 2024-04-05 Fri | 6 | 35 | 7 |
| 2024-04-17 Wed | 1 | 30 | 15 |
| 2024-04-17 Wed | 2 | 30 | 15 |
| 2024-04-17 Wed | 3 | 30 | 15 |
| 2024-04-22 Mon | 1 | 30 | 15 |
| 2024-04-22 Mon | 2 | 35 | 15 |
| 2024-04-22 Mon | 3 | 35 | 15 |
| 2024-04-27 Sat | 1 | 35 | 12 |
| 2024-04-27 Sat | 2 | 30 | 5 |
| 2024-04-27 Sat | 3 | 35 | 9 |
| 2024-04-27 Sat | 4 | 30 | 6 |
| 2024-04-27 Sat | 5 | 35 | 9 |
| 2024-04-27 Sat | 6 | 30 | 6 |
| 2024-05-01 Wed | 1 | 30 | 14 |
| 2024-05-01 Wed | 2 | 30 | 14 |
| 2024-05-01 Wed | 3 | 30 | 14 |
| 2024-05-03 Fri | 1 | 35 | 15 |
| 2024-05-03 Fri | 2 | 35 | 15 |
| 2024-05-03 Fri | 3 | 30 | 15 |
| 2024-05-10 Fri | 1 | 40 | 12 |
| 2024-05-10 Fri | 2 | 35 | 6 |
| 2024-05-10 Fri | 3 | 30 | 6 |
| 2024-05-10 Fri | 4 | 35 | 7 |
| 2024-05-10 Fri | 5 | 30 | 5 |
| 2024-05-13 Mon | 1 | 35 | 15 |
| 2024-05-13 Mon | 2 | 30 | 15 |
| 2024-05-13 Mon | 3 | 30 | 15 |
| 2024-05-15 Wed | 1 | 35 | 12 |
| 2024-05-15 Wed | 2 | 35 | 11 |
| 2024-05-15 Wed | 3 | 30 | 8 |
| 2024-05-15 Wed | 4 | 30 | 12 |
| 2024-05-17 Fri | 1 | 35 | 14 |
| 2024-05-17 Fri | 2 | 35 | 12 |
| 2024-05-17 Fri | 3 | 38 | 12 |
| 2024-05-22 Wed | 1 | 40 | 10 |
| 2024-05-22 Wed | 2 | 35 | 15 |
| 2024-05-22 Wed | 3 | 35 | 10 |
| 2024-05-22 Wed | 4 | 30 | 5 |
| 2024-05-24 Fri | 1 | 40 | 11 |
| 2024-05-24 Fri | 2 | 40 | 10 |
| 2024-05-24 Fri | 3 | 35 | 5 |
| 2024-05-24 Fri | 4 | 35 | 12 |
| 2024-05-29 Wed | 1 | 40 | 15 |
| 2024-05-29 Wed | 2 | 30 | 6 |
| 2024-05-29 Wed | 3 | 30 | 10 |
| 2024-05-31 Fri | 1 | 40 | 12 |
| 2024-05-31 Fri | 2 | 35 | 10 |
| 2024-05-31 Fri | 3 | 30 | 12 |
| 2024-06-04 Tue | 1 | 45 | 5 |
| 2024-06-04 Tue | 2 | 35 | 7 |
| 2024-06-04 Tue | 3 | 35 | 12 |
| 2024-06-04 Tue | 4 | 30 | 12 |
| 2024-06-08 Sat | 1 | 45 | 7 |
| 2024-06-08 Sat | 2 | 40 | 5 |
| 2024-06-08 Sat | 3 | 35 | 12 |
| 2024-06-10 Mon | 1 | 35 | 10 |
| 2024-06-10 Mon | 2 | 35 | 10 |
| 2024-06-10 Mon | 3 | 35 | 12 |
| 2024-06-12 Wed | 1 | 35 | 10 |
| 2024-06-12 Wed | 2 | 35 | 10 |
| 2024-06-12 Wed | 3 | 35 | 10 |
| 2024-06-15 Sat | 1 | 35 | 12 |
| 2024-06-15 Sat | 2 | 35 | 14 |
| 2024-06-15 Sat | 3 | 40 | 11 |
| 2024-06-15 Sat | 4 | ||
| 2024-06-17 Mon | 1 | 35 | 10 |
| 2024-06-17 Mon | 2 | 35 | 10 |
| 2024-06-17 Mon | 3 | 27.5 | 15 |
| 2024-06-19 Wed | 1 | 27.5 | 10 |
| 2024-06-19 Wed | 2 | 25 | 10 |
| 2024-06-19 Wed | 3 | 25 | 10 |
| 2024-06-21 Fri | 1 | 27.5 | 16 |
| 2024-06-21 Fri | 2 | 27.5 | 15 |
| 2024-06-21 Fri | 3 | 27.5 | 15 |
| 2024-06-21 Fri | 4 | 25 | 5 |
| 2024-06-24 Mon | 1 | 30 | 10 |
| 2024-06-24 Mon | 2 | 27.5 | 14 |
| 2024-06-24 Mon | 3 | 27.5 | 14 |
| 2024-06-26 Wed | 1 | 25 | 14 |
| 2024-06-26 Wed | 2 | 25 | 14 |
| 2024-06-26 Wed | 3 | 25 | 14 |
| 2024-06-29 Sat | 1 | 25 | 15 |
| 2024-06-29 Sat | 2 | 25 | 15 |
| 2024-06-29 Sat | 3 | 25 | 14 |
| 2024-07-01 Mon | 1 | 25 | 17 |
| 2024-07-01 Mon | 2 | 25 | 19 |
| 2024-07-01 Mon | 3 | 25 | 18 |
| 2024-07-03 Wed | 1 | 25 | 14 |
| 2024-07-03 Wed | 2 | 25 | 14 |
| 2024-07-03 Wed | 3 | 25 | 14 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 40 lb → T2, median of its last 3 sessions: 33 lb = -17% (33 − 40, as a share of 40)
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, 22 to 47 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-26 Mon | 1 | 30 | 10 |
| 2024-08-26 Mon | 2 | 30 | 10 |
| 2024-08-26 Mon | 3 | 30 | 10 |
| 2024-08-30 Fri | 1 | 30 | 11 |
| 2024-08-30 Fri | 2 | 30 | 10 |
| 2024-08-30 Fri | 3 | 25 | 14 |
| 2024-08-30 Fri | 4 | 25 | 8 |
| 2024-09-04 Wed | 1 | 25 | 7 |
| 2024-09-04 Wed | 2 | 25 | 12 |
| 2024-09-04 Wed | 3 | 25 | 12 |
| 2024-09-04 Wed | 4 | 30 | 10 |
| 2024-09-07 Sat | 1 | 25 | 14 |
| 2024-09-07 Sat | 2 | 22.5 | 10 |
| 2024-09-07 Sat | 3 | 20 | 11 |
| 2024-09-07 Sat | 4 | 17.5 | 16 |
| 2024-09-07 Sat | 5 | 17.5 | 12 |
| 2024-09-12 Thu | 1 | 25 | 11 |
| 2024-09-12 Thu | 2 | 20 | 12 |
| 2024-09-12 Thu | 3 | 20 | 11 |
| 2024-09-12 Thu | 4 | 17.5 | 10 |
| 2024-09-15 Sun | 1 | 20 | 12 |
| 2024-09-15 Sun | 2 | 20 | 14 |
| 2024-09-15 Sun | 3 | 20 | 11 |
| 2024-09-15 Sun | 4 | 17.5 | 12 |
| 2024-09-20 Fri | 1 | 20 | 12 |
| 2024-09-20 Fri | 2 | 20 | 12 |
| 2024-09-20 Fri | 3 | 20 | 11 |
| 2024-09-20 Fri | 4 | 17.5 | 14 |
| 2024-09-23 Mon | 1 | 25 | 12 |
| 2024-09-23 Mon | 2 | 25 | 11 |
| 2024-09-23 Mon | 3 | 25 | 12 |
| 2024-09-27 Fri | 1 | 25 | 8 |
| 2024-09-27 Fri | 2 | 25 | 7 |
| 2024-09-27 Fri | 3 | 20 | 6 |
| 2024-09-27 Fri | 4 | 20 | 7 |
| 2024-09-27 Fri | 5 | 17.5 | 5 |
| 2024-10-02 Wed | 1 | 20 | 12 |
| 2024-10-02 Wed | 2 | 20 | 12 |
| 2024-10-02 Wed | 3 | 20 | 12 |
| 2024-10-05 Sat | 1 | 20 | 10 |
| 2024-10-05 Sat | 2 | 20 | 12 |
| 2024-10-05 Sat | 3 | 17.5 | 12 |
| 2024-10-05 Sat | 4 | 17.5 | 5 |
| 2024-10-08 Tue | 1 | 20 | 7 |
| 2024-10-08 Tue | 2 | 15 | 10 |
| 2024-10-08 Tue | 3 | 15 | 10 |
| 2024-10-10 Thu | 1 | 20 | 10 |
| 2024-10-10 Thu | 2 | 15 | 10 |
| 2024-10-10 Thu | 3 | 15 | 10 |
| 2024-10-10 Thu | 4 | 17.5 | 12 |
| 2024-10-14 Mon | 1 | 30 | 11 |
| 2024-10-14 Mon | 2 | 30 | 12 |
| 2024-10-14 Mon | 3 | 15 | 12 |
| 2024-10-16 Wed | 1 | 30 | 11 |
| 2024-10-16 Wed | 2 | 30 | 12 |
| 2024-10-16 Wed | 3 | 30 | 14 |
| 2024-10-19 Sat | 1 | 25 | 10 |
| 2024-10-19 Sat | 2 | 25 | 10 |
| 2024-10-19 Sat | 3 | 20 | 4 |
| 2024-10-19 Sat | 4 | 25 | 7 |
| 2024-10-19 Sat | 5 | 20 | 5 |
| 2024-10-22 Tue | 1 | 25 | 10 |
| 2024-10-22 Tue | 2 | 25 | 6 |
| 2024-10-22 Tue | 3 | 20 | 5 |
| 2024-10-22 Tue | 4 | 25 | 7 |
| 2024-10-22 Tue | 5 | 20 | 5 |
| 2024-10-29 Tue | 1 | 25 | 6 |
| 2024-10-29 Tue | 2 | 25 | 3 |
| 2024-10-29 Tue | 3 | 25 | 12 |
| 2024-10-29 Tue | 4 | 25 | 7 |
| 2024-10-29 Tue | 5 | 20 | 5 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 84 lb → T2, median of its last 3 sessions: 70 lb = -17% (70 − 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, 54 to 104 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-16 Sat | 1 | 60 | 12 |
| 2024-03-16 Sat | 2 | 60 | 11 |
| 2024-03-16 Sat | 3 | 50 | 12 |
| 2024-03-19 Tue | 1 | 60 | 12 |
| 2024-03-19 Tue | 2 | 60 | 12 |
| 2024-03-19 Tue | 3 | 50 | 13 |
| 2024-03-21 Thu | 1 | 60 | 12 |
| 2024-03-21 Thu | 2 | 60 | 9 |
| 2024-03-21 Thu | 3 | 60 | 3 |
| 2024-03-21 Thu | 4 | 60 | 6 |
| 2024-03-21 Thu | 5 | 40 | 6 |
| 2024-03-25 Mon | 1 | 60 | 13 |
| 2024-03-25 Mon | 2 | 60 | 10 |
| 2024-03-25 Mon | 3 | 60 | 4 |
| 2024-03-25 Mon | 4 | 50 | 5 |
| 2024-03-25 Mon | 5 | 50 | 10 |
| 2024-03-29 Fri | 1 | 60 | 14 |
| 2024-03-29 Fri | 2 | 60 | 8 |
| 2024-03-29 Fri | 3 | 60 | 6 |
| 2024-03-29 Fri | 4 | 60 | 5 |
| 2024-03-29 Fri | 5 | 50 | 10 |
| 2024-04-01 Mon | 1 | 70 | 10 |
| 2024-04-01 Mon | 2 | 70 | 5 |
| 2024-04-01 Mon | 3 | 50 | 5 |
| 2024-04-01 Mon | 4 | 60 | 7 |
| 2024-04-01 Mon | 5 | 50 | 11 |
| 2024-04-01 Mon | 6 | 50 | 5 |
| 2024-04-03 Wed | 1 | 60 | 10 |
| 2024-04-03 Wed | 2 | 50 | 10 |
| 2024-04-03 Wed | 3 | 50 | 10 |
| 2024-04-05 Fri | 1 | 60 | 13 |
| 2024-04-05 Fri | 2 | 60 | 11 |
| 2024-04-05 Fri | 3 | 50 | 12 |
| 2024-04-19 Fri | 1 | 50 | 10 |
| 2024-04-19 Fri | 2 | 50 | 10 |
| 2024-04-19 Fri | 3 | 50 | 10 |
| 2024-04-22 Mon | 1 | 50 | 10 |
| 2024-04-22 Mon | 2 | 50 | 10 |
| 2024-04-22 Mon | 3 | 50 | 10 |
| 2024-04-27 Sat | 1 | 50 | 15 |
| 2024-04-27 Sat | 2 | 60 | 9 |
| 2024-04-27 Sat | 3 | 50 | 5 |
| 2024-04-27 Sat | 4 | 60 | 9 |
| 2024-04-27 Sat | 5 | 50 | 6 |
| 2024-05-01 Wed | 1 | 60 | 12 |
| 2024-05-01 Wed | 2 | 50 | 12 |
| 2024-05-01 Wed | 3 | 50 | 12 |
| 2024-05-03 Fri | 1 | 60 | 12 |
| 2024-05-03 Fri | 2 | 50 | 15 |
| 2024-05-03 Fri | 3 | 50 | 12 |
| 2024-05-05 Sun | 1 | 70 | 12 |
| 2024-05-05 Sun | 2 | 50 | 14 |
| 2024-05-05 Sun | 3 | 50 | 10 |
| 2024-05-05 Sun | 4 | 40 | 5 |
| 2024-05-10 Fri | 1 | 70 | 7 |
| 2024-05-10 Fri | 2 | 60 | 5 |
| 2024-05-10 Fri | 3 | 60 | 6 |
| 2024-05-10 Fri | 4 | 50 | 4 |
| 2024-05-10 Fri | 5 | 50 | 10 |
| 2024-05-13 Mon | 1 | 70 | 7 |
| 2024-05-13 Mon | 2 | 60 | 5 |
| 2024-05-13 Mon | 3 | 60 | 6 |
| 2024-05-13 Mon | 4 | 50 | 14 |
| 2024-05-15 Wed | 1 | 60 | 12 |
| 2024-05-15 Wed | 2 | 60 | 12 |
| 2024-05-15 Wed | 3 | 60 | 11 |
| 2024-05-17 Fri | 1 | 60 | 14 |
| 2024-05-17 Fri | 2 | 60 | 7 |
| 2024-05-17 Fri | 3 | 50 | 5 |
| 2024-05-17 Fri | 4 | 50 | 10 |
| 2024-05-29 Wed | 1 | 60 | 10 |
| 2024-05-29 Wed | 2 | 50 | 7 |
| 2024-05-29 Wed | 3 | 40 | 7 |
| 2024-05-29 Wed | 4 | 40 | 10 |
| 2024-05-31 Fri | 1 | 60 | 11 |
| 2024-05-31 Fri | 2 | 60 | 10 |
| 2024-05-31 Fri | 3 | 50 | 11 |
| 2024-06-04 Tue | 1 | 60 | 12 |
| 2024-06-04 Tue | 2 | 60 | 7 |
| 2024-06-04 Tue | 3 | 50 | 10 |
| 2024-06-10 Mon | 1 | 60 | 12 |
| 2024-06-10 Mon | 2 | 60 | 11 |
| 2024-06-10 Mon | 3 | 60 | 10 |
| 2024-06-12 Wed | 1 | 60 | 10 |
| 2024-06-12 Wed | 2 | 60 | 12 |
| 2024-06-12 Wed | 3 | 60 | 10 |
| 2024-06-15 Sat | 1 | 60 | 12 |
| 2024-06-15 Sat | 2 | 60 | 10 |
| 2024-06-15 Sat | 3 | 60 | 10 |
| 2024-06-19 Wed | 1 | 60 | 15 |
| 2024-06-19 Wed | 2 | 60 | 11 |
| 2024-06-19 Wed | 3 | 60 | 11 |
| 2024-06-19 Wed | 4 | 50 | 7 |
| 2024-06-21 Fri | 1 | 60 | 10 |
| 2024-06-21 Fri | 2 | 70 | 10 |
| 2024-06-21 Fri | 3 | 60 | 11 |
| 2024-06-24 Mon | 1 | 70 | 11 |
| 2024-06-24 Mon | 2 | 60 | 10 |
| 2024-06-24 Mon | 3 | 60 | 11 |
| 2024-06-26 Wed | 1 | 40 | 15 |
| 2024-06-26 Wed | 2 | 40 | 15 |
| 2024-06-26 Wed | 3 | 40 | 15 |
| 2024-06-29 Sat | 1 | 40 | 14 |
| 2024-06-29 Sat | 2 | 40 | 12 |
| 2024-06-29 Sat | 3 | 40 | 17 |
| 2024-07-01 Mon | 1 | 40 | 19 |
| 2024-07-01 Mon | 2 | 50 | 12 |
| 2024-07-01 Mon | 3 | 50 | 12 |
| 2024-07-03 Wed | 1 | 50 | 15 |
| 2024-07-03 Wed | 2 | 50 | 12 |
| 2024-07-03 Wed | 3 | 50 | 15 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 41 lb → T2, median of its last 3 sessions: 37 lb = -11% (37 − 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, 13 to 46 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-16 Sat | 1 | 27.5 | 14 |
| 2024-03-16 Sat | 2 | 27.5 | 14 |
| 2024-03-16 Sat | 3 | 27.5 | 15 |
| 2024-03-19 Tue | 1 | 27.5 | 15 |
| 2024-03-19 Tue | 2 | 25 | 12 |
| 2024-03-19 Tue | 3 | 25 | 14 |
| 2024-03-21 Thu | 1 | 27.5 | 12 |
| 2024-03-21 Thu | 2 | 25 | 12 |
| 2024-03-21 Thu | 3 | 22.5 | 5 |
| 2024-03-21 Thu | 4 | 25 | 12 |
| 2024-03-21 Thu | 5 | 22.5 | 2 |
| 2024-03-25 Mon | 1 | 27.5 | 5 |
| 2024-03-25 Mon | 2 | 20 | 6 |
| 2024-03-25 Mon | 3 | 20 | 13 |
| 2024-03-25 Mon | 4 | 20 | 14 |
| 2024-03-29 Fri | 1 | 20 | 15 |
| 2024-03-29 Fri | 2 | 20 | 20 |
| 2024-03-29 Fri | 3 | 25 | 10 |
| 2024-03-29 Fri | 4 | 20 | 6 |
| 2024-04-01 Mon | 1 | 20 | 16 |
| 2024-04-01 Mon | 2 | 20 | 18 |
| 2024-04-01 Mon | 3 | 25 | 10 |
| 2024-04-01 Mon | 4 | 20 | 6 |
| 2024-04-01 Mon | 5 | 20 | 4 |
| 2024-04-03 Wed | 1 | 20 | 15 |
| 2024-04-05 Fri | 1 | 20 | 19 |
| 2024-04-05 Fri | 2 | 20 | 15 |
| 2024-04-05 Fri | 3 | 17.5 | 5 |
| 2024-04-05 Fri | 4 | 20 | 12 |
| 2024-04-05 Fri | 5 | 17.5 | 3 |
| 2024-04-17 Wed | 1 | 12.5 | 10 |
| 2024-04-17 Wed | 2 | 12.5 | 10 |
| 2024-04-17 Wed | 3 | 12.5 | 10 |
| 2024-04-22 Mon | 1 | 30 | 10 |
| 2024-04-22 Mon | 2 | 30 | 10 |
| 2024-04-22 Mon | 3 | 30 | 10 |
| 2024-04-24 Wed | 1 | 30 | 6 |
| 2024-04-24 Wed | 2 | 25 | 6 |
| 2024-04-24 Wed | 3 | 25 | 4 |
| 2024-04-24 Wed | 4 | 20 | 5 |
| 2024-04-24 Wed | 5 | 15 | 4 |
| 2024-04-24 Wed | 6 | 25 | 5 |
| 2024-04-24 Wed | 7 | 20 | 5 |
| 2024-04-24 Wed | 8 | 17.5 | 4 |
| 2024-04-27 Sat | 1 | 30 | 6 |
| 2024-04-27 Sat | 2 | 25 | 3 |
| 2024-04-27 Sat | 3 | 20 | 6 |
| 2024-04-27 Sat | 4 | 30 | 5 |
| 2024-04-27 Sat | 5 | 25 | 5 |
| 2024-04-27 Sat | 6 | 20 | 3 |
| 2024-04-27 Sat | 7 | 30 | 6 |
| 2024-04-27 Sat | 8 | 25 | 4 |
| 2024-04-27 Sat | 9 | 20 | 3 |
| 2024-05-01 Wed | 1 | 30 | 6 |
| 2024-05-01 Wed | 2 | 20 | 5 |
| 2024-05-01 Wed | 3 | 25 | 15 |
| 2024-05-01 Wed | 4 | 20 | 3 |
| 2024-05-01 Wed | 5 | 20 | 11 |
| 2024-05-13 Mon | 1 | 25 | 12 |
| 2024-05-13 Mon | 2 | 25 | 11 |
| 2024-05-13 Mon | 3 | 22.5 | 4 |
| 2024-05-13 Mon | 4 | 22.5 | 12 |
| 2024-05-15 Wed | 1 | 25 | 12 |
| 2024-05-17 Fri | 1 | 12.5 | 12 |
| 2024-05-17 Fri | 2 | 12.5 | 12 |
| 2024-05-17 Fri | 3 | 12.5 | 15 |
| 2024-05-22 Wed | 1 | 12.5 | 10 |
| 2024-05-22 Wed | 2 | 20 | 10 |
| 2024-05-22 Wed | 3 | 20 | 12 |
| 2024-05-24 Fri | 1 | 20 | 10 |
| 2024-05-24 Fri | 2 | 25 | 10 |
| 2024-05-24 Fri | 3 | 20 | 4 |
| 2024-05-24 Fri | 4 | 25 | 10 |
| 2024-05-24 Fri | 5 | 20 | 4 |
| 2024-05-29 Wed | 1 | 20 | 10 |
| 2024-05-29 Wed | 2 | 25 | 10 |
| 2024-05-29 Wed | 3 | 20 | 5 |
| 2024-05-29 Wed | 4 | 25 | 5 |
| 2024-05-29 Wed | 5 | 20 | 5 |
| 2024-05-31 Fri | 1 | 20 | 14 |
| 2024-05-31 Fri | 2 | 20 | 5 |
| 2024-05-31 Fri | 3 | 25 | 5 |
| 2024-05-31 Fri | 4 | 20 | 5 |
| 2024-05-31 Fri | 5 | 25 | 10 |
| 2024-05-31 Fri | 6 | 5 | 20 |
| 2024-06-04 Tue | 1 | 25 | 12 |
| 2024-06-04 Tue | 2 | 27.5 | 11 |
| 2024-06-04 Tue | 3 | 25 | 10 |
| 2024-06-10 Mon | 1 | 20 | 12 |
| 2024-06-10 Mon | 2 | 20 | 12 |
| 2024-06-10 Mon | 3 | 20 | 14 |
| 2024-06-12 Wed | 1 | 20 | 12 |
| 2024-06-12 Wed | 2 | 20 | 12 |
| 2024-06-12 Wed | 3 | 20 | 14 |
| 2024-06-15 Sat | 1 | 22.5 | 12 |
| 2024-06-15 Sat | 2 | 25 | 12 |
| 2024-06-15 Sat | 3 | 27.5 | 10 |
| 2024-06-19 Wed | 1 | 25 | 7 |
| 2024-06-19 Wed | 2 | 15 | 5 |
| 2024-06-19 Wed | 3 | 25 | 12 |
| 2024-06-19 Wed | 4 | 25 | 12 |
| 2024-06-21 Fri | 1 | 25 | 15 |
| 2024-06-21 Fri | 2 | 30 | 10 |
| 2024-06-21 Fri | 3 | 25 | 5 |
| 2024-06-21 Fri | 4 | 30 | 12 |
| 2024-06-21 Fri | 5 | 25 | 5 |
| 2024-06-24 Mon | 1 | 27.5 | 12 |
| 2024-06-24 Mon | 2 | 30 | 12 |
| 2024-06-24 Mon | 3 | 27.5 | 3 |
| 2024-06-24 Mon | 4 | 30 | 10 |
| 2024-06-24 Mon | 5 | 27.5 | 5 |
| 2024-06-26 Wed | 1 | 25 | 15 |
| 2024-06-26 Wed | 2 | 25 | 15 |
| 2024-06-26 Wed | 3 | 25 | 15 |
| 2024-06-29 Sat | 1 | 25 | 13 |
| 2024-06-29 Sat | 2 | 25 | 15 |
| 2024-06-29 Sat | 3 | 24 | 14 |
| 2024-07-01 Mon | 1 | 25 | 10 |
| 2024-07-01 Mon | 2 | 20 | 12 |
| 2024-07-01 Mon | 3 | 20 | 12 |
| 2024-07-03 Wed | 1 | 25 | 12 |
| 2024-07-03 Wed | 2 | 25 | 12 |
| 2024-07-03 Wed | 3 | 25 | 14 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 120 lb → T2, median of its last 3 sessions: 107 lb = -11% (107 − 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, 53 to 151 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-03-15 Fri | 1 | 80 | 15 |
| 2024-03-15 Fri | 2 | 80 | 15 |
| 2024-03-15 Fri | 3 | 80 | 15 |
| 2024-03-19 Tue | 1 | 80 | 15 |
| 2024-03-19 Tue | 2 | 50 | 15 |
| 2024-03-19 Tue | 3 | 50 | 16 |
| 2024-03-21 Thu | 1 | 80 | 16 |
| 2024-03-21 Thu | 2 | 80 | 16 |
| 2024-03-21 Thu | 3 | 80 | 16 |
| 2024-03-25 Mon | 1 | 80 | 15 |
| 2024-03-25 Mon | 2 | 80 | 17 |
| 2024-03-25 Mon | 3 | 80 | 16 |
| 2024-03-29 Fri | 1 | 80 | 17 |
| 2024-03-29 Fri | 2 | 50 | 15 |
| 2024-03-29 Fri | 3 | 80 | 16 |
| 2024-03-29 Fri | 4 | 80 | 9 |
| 2024-04-01 Mon | 1 | 80 | 18 |
| 2024-04-01 Mon | 2 | 80 | 15 |
| 2024-04-01 Mon | 3 | 80 | 15 |
| 2024-04-01 Mon | 4 | 80 | 12 |
| 2024-04-05 Fri | 1 | 80 | 18 |
| 2024-04-05 Fri | 2 | 90 | 11 |
| 2024-04-05 Fri | 3 | 80 | 6 |
| 2024-04-05 Fri | 4 | 90 | 10 |
| 2024-04-05 Fri | 5 | 80 | 7 |
| 2024-04-17 Wed | 1 | 60 | 15 |
| 2024-04-17 Wed | 2 | 60 | 15 |
| 2024-04-17 Wed | 3 | 60 | 15 |
| 2024-04-22 Mon | 1 | 35 | 15 |
| 2024-04-22 Mon | 2 | 40 | 15 |
| 2024-04-22 Mon | 3 | 40 | 18 |
| 2024-04-27 Sat | 1 | 40 | 20 |
| 2024-04-27 Sat | 2 | 50 | 13 |
| 2024-04-27 Sat | 3 | 60 | 3 |
| 2024-04-27 Sat | 4 | 60 | 15 |
| 2024-05-01 Wed | 1 | 60 | 15 |
| 2024-05-01 Wed | 2 | 60 | 15 |
| 2024-05-01 Wed | 3 | 60 | 15 |
| 2024-05-03 Fri | 1 | 70 | 15 |
| 2024-05-03 Fri | 2 | 60 | 15 |
| 2024-05-03 Fri | 3 | 70 | 15 |
| 2024-05-10 Fri | 1 | 70 | 15 |
| 2024-05-10 Fri | 2 | 70 | 10 |
| 2024-05-10 Fri | 3 | 60 | 5 |
| 2024-05-10 Fri | 4 | 60 | 15 |
| 2024-05-13 Mon | 1 | 70 | 15 |
| 2024-05-13 Mon | 2 | 70 | 15 |
| 2024-05-13 Mon | 3 | 70 | 15 |
| 2024-05-15 Wed | 1 | 70 | 15 |
| 2024-05-15 Wed | 2 | 70 | 15 |
| 2024-05-15 Wed | 3 | 70 | 15 |
| 2024-05-17 Fri | 1 | 70 | 15 |
| 2024-05-17 Fri | 2 | 80 | 9 |
| 2024-05-17 Fri | 3 | 70 | 6 |
| 2024-05-17 Fri | 4 | 80 | 8 |
| 2024-05-17 Fri | 5 | 70 | 6 |
| 2024-05-17 Fri | 6 | 60 | 5 |
| 2024-05-22 Wed | 1 | 80 | 12 |
| 2024-05-22 Wed | 2 | 80 | 12 |
| 2024-05-22 Wed | 3 | 80 | 10 |
| 2024-05-22 Wed | 4 | 70 | 5 |
| 2024-05-24 Fri | 1 | 80 | 14 |
| 2024-05-24 Fri | 2 | 80 | 12 |
| 2024-05-24 Fri | 3 | 70 | 15 |
| 2024-05-29 Wed | 1 | 80 | 15 |
| 2024-05-29 Wed | 2 | 70 | 12 |
| 2024-05-29 Wed | 3 | 70 | 12 |
| 2024-05-31 Fri | 1 | 80 | 14 |
| 2024-05-31 Fri | 2 | 80 | 12 |
| 2024-05-31 Fri | 3 | 80 | 14 |
| 2024-06-04 Tue | 1 | 90 | 12 |
| 2024-06-04 Tue | 2 | 80 | 12 |
| 2024-06-04 Tue | 3 | 70 | 12 |
| 2024-06-08 Sat | 1 | 90 | 12 |
| 2024-06-08 Sat | 2 | 80 | 12 |
| 2024-06-08 Sat | 3 | 70 | 12 |
| 2024-06-10 Mon | 1 | 90 | 12 |
| 2024-06-10 Mon | 2 | 90 | 12 |
| 2024-06-10 Mon | 3 | 90 | 10 |
| 2024-06-12 Wed | 1 | 90 | 12 |
| 2024-06-12 Wed | 2 | 90 | 12 |
| 2024-06-12 Wed | 3 | 90 | 10 |
| 2024-06-15 Sat | 1 | 100 | 12 |
| 2024-06-15 Sat | 2 | 100 | 12 |
| 2024-06-15 Sat | 3 | 100 | 8 |
| 2024-06-17 Mon | 1 | 70 | 14 |
| 2024-06-17 Mon | 2 | 70 | 15 |
| 2024-06-17 Mon | 3 | 70 | 14 |
| 2024-06-19 Wed | 1 | 60 | 15 |
| 2024-06-19 Wed | 2 | 60 | 15 |
| 2024-06-19 Wed | 3 | 60 | 15 |
| 2024-06-21 Fri | 1 | 70 | 15 |
| 2024-06-21 Fri | 2 | 70 | 15 |
| 2024-06-21 Fri | 3 | 70 | 15 |
| 2024-06-24 Mon | 1 | 70 | 16 |
| 2024-06-24 Mon | 2 | 80 | 14 |
| 2024-06-24 Mon | 3 | 80 | 15 |
| 2024-06-26 Wed | 1 | 60 | 15 |
| 2024-06-26 Wed | 2 | 60 | 15 |
| 2024-06-26 Wed | 3 | 60 | 15 |
| 2024-06-29 Sat | 1 | 60 | 17 |
| 2024-06-29 Sat | 2 | 60 | 16 |
| 2024-06-29 Sat | 3 | 60 | 16 |
| 2024-07-01 Mon | 1 | 60 | 17 |
| 2024-07-01 Mon | 2 | 60 | 16 |
| 2024-07-01 Mon | 3 | 60 | 17 |
| 2024-07-03 Wed | 1 | 70 | 17 |
| 2024-07-03 Wed | 2 | 70 | 17 |
| 2024-07-03 Wed | 3 | 70 | 15 |
| 2024-07-08 Mon | 1 | 70 | 16 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 47 lb → T2, median of its last 3 sessions: 43 lb = -7% (43 − 47, as a share of 47)
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, 35 to 56 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-04-05 Fri | 1 | 40 | 6 |
| 2024-04-05 Fri | 2 | 35 | 6 |
| 2024-04-05 Fri | 3 | 27.5 | 12 |
| 2024-04-05 Fri | 4 | 27.5 | 7 |
| 2024-04-05 Fri | 5 | 25 | 6 |
| 2024-04-19 Fri | 1 | 35 | 10 |
| 2024-04-19 Fri | 2 | 30 | 10 |
| 2024-04-19 Fri | 3 | 27.5 | 3 |
| 2024-04-19 Fri | 4 | 30 | 7 |
| 2024-04-19 Fri | 5 | 25 | 3 |
| 2024-04-19 Fri | 6 | 25 | 10 |
| 2024-04-22 Mon | 1 | 30 | 10 |
| 2024-04-22 Mon | 2 | 30 | 10 |
| 2024-04-22 Mon | 3 | 30 | 10 |
| 2024-04-27 Sat | 1 | 30 | 11 |
| 2024-04-27 Sat | 2 | 27.5 | 4 |
| 2024-04-27 Sat | 3 | 30 | 8 |
| 2024-04-27 Sat | 4 | 27.5 | 5 |
| 2024-04-27 Sat | 5 | 30 | 6 |
| 2024-04-27 Sat | 6 | 27.5 | 3 |
| 2024-04-27 Sat | 7 | 25 | 5 |
| 2024-04-27 Sat | 8 | 20 | 10 |
| 2024-05-01 Wed | 1 | 30 | 11 |
| 2024-05-01 Wed | 2 | 25 | 6 |
| 2024-05-01 Wed | 3 | 27.5 | 10 |
| 2024-05-01 Wed | 4 | 25 | 3 |
| 2024-05-01 Wed | 5 | 25 | 12 |
| 2024-05-01 Wed | 6 | 20 | 6 |
| 2024-05-03 Fri | 1 | 30 | 15 |
| 2024-05-03 Fri | 2 | 27.5 | 15 |
| 2024-05-03 Fri | 3 | 25 | 12 |
| 2024-05-05 Sun | 1 | 35 | 12 |
| 2024-05-05 Sun | 2 | 30 | 12 |
| 2024-05-05 Sun | 3 | 30 | 10 |
| 2024-05-05 Sun | 4 | 27.5 | 5 |
| 2024-05-05 Sun | 5 | 25 | 6 |
| 2024-05-10 Fri | 1 | 35 | 7 |
| 2024-05-10 Fri | 2 | 30 | 5 |
| 2024-05-10 Fri | 3 | 30 | 10 |
| 2024-05-10 Fri | 4 | 27.5 | 5 |
| 2024-05-13 Mon | 1 | 30 | 7 |
| 2024-05-13 Mon | 2 | 25 | 10 |
| 2024-05-13 Mon | 3 | 20 | 5 |
| 2024-05-13 Mon | 4 | 25 | 10 |
| 2024-05-13 Mon | 5 | 20 | 5 |
| 2024-05-13 Mon | 6 | 17.5 | 7 |
| 2024-05-15 Wed | 1 | 25 | 18 |
| 2024-05-15 Wed | 2 | 25 | 16 |
| 2024-05-15 Wed | 3 | 25 | 14 |
| 2024-05-17 Fri | 1 | 30 | 14 |
| 2024-05-17 Fri | 2 | 30 | 12 |
| 2024-05-17 Fri | 3 | 27.5 | 4 |
| 2024-05-17 Fri | 4 | 30 | 7 |
| 2024-05-17 Fri | 5 | 27.2 | 5 |
| 2024-05-29 Wed | 1 | 30 | 10 |
| 2024-05-29 Wed | 2 | 25 | 10 |
| 2024-05-29 Wed | 3 | 25 | 12 |
| 2024-05-31 Fri | 1 | 30 | 11 |
| 2024-05-31 Fri | 2 | 25 | 11 |
| 2024-05-31 Fri | 3 | 25 | 11 |
| 2024-06-04 Tue | 1 | 30 | 12 |
| 2024-06-04 Tue | 2 | 30 | 10 |
| 2024-06-04 Tue | 3 | 25 | 10 |
| 2024-06-10 Mon | 1 | 30 | 12 |
| 2024-06-10 Mon | 2 | 30 | 12 |
| 2024-06-10 Mon | 3 | 30 | 10 |
| 2024-06-12 Wed | 1 | 30 | 12 |
| 2024-06-12 Wed | 2 | 30 | 12 |
| 2024-06-12 Wed | 3 | 30 | 12 |
| 2024-06-15 Sat | 1 | 30 | 12 |
| 2024-06-15 Sat | 2 | 30 | 12 |
| 2024-06-15 Sat | 3 | 30 | 12 |
| 2024-06-19 Wed | 1 | 35 | 12 |
| 2024-06-19 Wed | 2 | 30 | 12 |
| 2024-06-19 Wed | 3 | 30 | 11 |
| 2024-06-19 Wed | 4 | 25 | 5 |
| 2024-06-21 Fri | 1 | 40 | 10 |
| 2024-06-21 Fri | 2 | 35 | 7 |
| 2024-06-21 Fri | 3 | 35 | 10 |
| 2024-06-21 Fri | 4 | 30 | 5 |
| 2024-06-21 Fri | 5 | 30 | 11 |
| 2024-06-21 Fri | 6 | 27.5 | 5 |
| 2024-06-24 Mon | 1 | 40 | 10 |
| 2024-06-24 Mon | 2 | 30 | 12 |
| 2024-06-24 Mon | 3 | 30 | 12 |
| 2024-06-24 Mon | 4 | 27.5 | 10 |
| 2024-06-26 Wed | 1 | 25 | 15 |
| 2024-06-26 Wed | 2 | 25 | 17 |
| 2024-06-26 Wed | 3 | 25 | 17 |
| 2024-06-29 Sat | 1 | 25 | 17 |
| 2024-06-29 Sat | 2 | 25 | 18 |
| 2024-06-29 Sat | 3 | 25 | 22 |
| 2024-07-01 Mon | 1 | 25 | 18 |
| 2024-07-01 Mon | 2 | 27.5 | 12 |
| 2024-07-01 Mon | 3 | 27.5 | 12 |
| 2024-07-03 Wed | 1 | 27.5 | 20 |
| 2024-07-03 Wed | 2 | 27.5 | 17 |
| 2024-07-03 Wed | 3 | 27.5 | 14 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 231 lb → T2, median of its last 3 sessions: 222 lb = -4% (222 − 231, as a share of 231)
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, 206 to 234 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-31 Sat | 1 | body | 10 |
| 2024-08-31 Sat | 2 | body | 5 |
| 2024-08-31 Sat | 3 | 25 | 5 |
| 2024-08-31 Sat | 4 | 37.5 | 6 |
| 2024-08-31 Sat | 5 | 50 | 7 |
| 2024-09-06 Fri | 1 | body | 10 |
| 2024-09-06 Fri | 2 | 5 | 5 |
| 2024-09-06 Fri | 3 | 25 | 3 |
| 2024-09-06 Fri | 4 | 37.5 | 7 |
| 2024-09-06 Fri | 5 | 50 | 8 |
| 2024-09-11 Wed | 1 | body | 7 |
| 2024-09-11 Wed | 2 | body | 4 |
| 2024-09-11 Wed | 3 | 50 | 6 |
| 2024-09-11 Wed | 4 | body | 3 |
| 2024-09-11 Wed | 5 | 50 | 4 |
| 2024-09-11 Wed | 6 | 75 | 5 |
| 2024-09-13 Fri | 1 | body | 7 |
| 2024-09-13 Fri | 2 | body | 4 |
| 2024-09-13 Fri | 3 | 50 | 6 |
| 2024-09-13 Fri | 4 | body | 3 |
| 2024-09-13 Fri | 5 | 50 | 4 |
| 2024-09-13 Fri | 6 | 75 | 10 |
| 2024-09-16 Mon | 1 | body | 7 |
| 2024-09-16 Mon | 2 | body | 4 |
| 2024-09-16 Mon | 3 | 50 | 8 |
| 2024-09-16 Mon | 4 | body | 3 |
| 2024-09-16 Mon | 5 | 50 | 7 |
| 2024-09-25 Wed | 1 | body | 8 |
| 2024-09-25 Wed | 2 | 50 | 4 |
| 2024-09-25 Wed | 3 | body | 5 |
| 2024-09-25 Wed | 4 | 50 | 4 |
| 2024-09-25 Wed | 5 | 50 | 4 |
| 2024-09-25 Wed | 6 | body | 3 |
| 2024-09-25 Wed | 7 | 50 | 4 |
| 2024-09-25 Wed | 8 | 50 | 3 |
| 2024-09-25 Wed | 9 | 50 | 2 |
| 2024-09-30 Mon | 1 | body | 8 |
| 2024-09-30 Mon | 2 | 50 | 5 |
| 2024-09-30 Mon | 3 | body | 4 |
| 2024-09-30 Mon | 4 | 50 | 5 |
| 2024-09-30 Mon | 5 | body | 4 |
| 2024-09-30 Mon | 6 | 50 | 5 |
| 2024-10-04 Fri | 1 | body | 7 |
| 2024-10-04 Fri | 2 | 50 | 6 |
| 2024-10-04 Fri | 3 | body | 4 |
| 2024-10-04 Fri | 4 | 50 | 6 |
| 2024-10-04 Fri | 5 | body | 4 |
| 2024-10-04 Fri | 6 | 50 | 5 |
| 2024-10-09 Wed | 1 | body | 7 |
| 2024-10-09 Wed | 2 | body | 5 |
| 2024-10-09 Wed | 3 | body | 4 |
| 2024-10-09 Wed | 4 | body | 2 |
| 2024-10-12 Sat | 1 | body | 8 |
| 2024-10-12 Sat | 2 | 50 | 6 |
| 2024-10-12 Sat | 3 | body | 4 |
| 2024-10-12 Sat | 4 | 50 | 5 |
| 2024-10-12 Sat | 5 | body | 3 |
| 2024-10-12 Sat | 6 | 50 | 4 |
| 2024-10-15 Tue | 1 | body | 9 |
| 2024-10-15 Tue | 2 | 50 | 6 |
| 2024-10-15 Tue | 3 | body | 5 |
| 2024-10-15 Tue | 4 | 50 | 6 |
| 2024-10-15 Tue | 5 | body | 4 |
| 2024-10-15 Tue | 6 | 50 | 5 |
| 2024-10-18 Fri | 1 | body | 8 |
| 2024-10-18 Fri | 2 | 50 | 9 |
| 2024-10-18 Fri | 3 | body | 5 |
| 2024-10-18 Fri | 4 | 50 | 8 |
| 2024-10-18 Fri | 5 | body | 4 |
| 2024-10-18 Fri | 6 | 50 | 6 |
| 2024-10-20 Sun | 1 | body | 9 |
| 2024-10-20 Sun | 2 | 50 | 10 |
| 2024-10-20 Sun | 3 | body | 4 |
| 2024-10-20 Sun | 4 | 50 | 7 |
| 2024-10-20 Sun | 5 | body | 4 |
| 2024-10-20 Sun | 6 | 50 | 6 |
| 2024-10-23 Wed | 1 | body | 9 |
| 2024-10-23 Wed | 2 | 50 | 6 |
| 2024-10-23 Wed | 3 | body | 5 |
| 2024-10-23 Wed | 4 | 50 | 5 |
| 2024-10-23 Wed | 5 | 75 | 5 |
| 2024-10-23 Wed | 6 | body | 3 |
| 2024-10-23 Wed | 7 | 50 | 4 |
| 2024-10-23 Wed | 8 | 75 | 7 |
| 2024-11-01 Fri | 1 | body | 9 |
| 2024-11-01 Fri | 2 | 50 | 4 |
| 2024-11-01 Fri | 3 | body | 5 |
| 2024-11-01 Fri | 4 | body | 7 |
| 2024-11-01 Fri | 5 | body | 3 |
| 2024-11-01 Fri | 6 | 50 | 4 |
Weight Col: body = bodyweight
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 34 lb → T2, median of its last 3 sessions: 33 lb = -2% (33 − 34, as a share of 34)
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, 31 to 37 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-28 Wed | 1 | 25 | 12 |
| 2024-08-28 Wed | 2 | 25 | 12 |
| 2024-08-28 Wed | 3 | 25 | 12 |
| 2024-08-31 Sat | 1 | 25 | 11 |
| 2024-08-31 Sat | 2 | 22.5 | 12 |
| 2024-08-31 Sat | 3 | 20 | 14 |
| 2024-08-31 Sat | 4 | 20 | 14 |
| 2024-09-06 Fri | 1 | 25 | 11 |
| 2024-09-06 Fri | 2 | 22.5 | 12 |
| 2024-09-06 Fri | 3 | 22.5 | 10 |
| 2024-09-06 Fri | 4 | 20 | 14 |
| 2024-09-11 Wed | 1 | 25 | 12 |
| 2024-09-11 Wed | 2 | 22.5 | 14 |
| 2024-09-11 Wed | 3 | 22.5 | 12 |
| 2024-09-11 Wed | 4 | 20 | 15 |
| 2024-09-16 Mon | 1 | 25 | 12 |
| 2024-09-16 Mon | 2 | 22.5 | 14 |
| 2024-09-16 Mon | 3 | 22.5 | 12 |
| 2024-09-25 Wed | 1 | 25 | 12 |
| 2024-09-25 Wed | 2 | 25 | 9 |
| 2024-09-25 Wed | 3 | 22.5 | 5 |
| 2024-09-25 Wed | 4 | 25 | 8 |
| 2024-09-25 Wed | 5 | 22.2 | 4 |
| 2024-09-30 Mon | 1 | 25 | 11 |
| 2024-09-30 Mon | 2 | 22.5 | 4 |
| 2024-09-30 Mon | 3 | 25 | 8 |
| 2024-09-30 Mon | 4 | 22.5 | 4 |
| 2024-09-30 Mon | 5 | 25 | 7 |
| 2024-09-30 Mon | 6 | 25 | 1 |
| 2024-10-04 Fri | 1 | 25 | 12 |
| 2024-10-04 Fri | 2 | 22.5 | 14 |
| 2024-10-04 Fri | 3 | 22.5 | 14 |
| 2024-10-09 Wed | 1 | 25 | 11 |
| 2024-10-09 Wed | 2 | 25 | 14 |
| 2024-10-09 Wed | 3 | 25 | 7 |
| 2024-10-09 Wed | 4 | 22.5 | 4 |
| 2024-10-12 Sat | 1 | 25 | 14 |
| 2024-10-12 Sat | 2 | 25 | 12 |
| 2024-10-12 Sat | 3 | 25 | 12 |
| 2024-10-12 Sat | 4 | 20 | 7 |
| 2024-10-15 Tue | 1 | 25 | 8 |
| 2024-10-15 Tue | 2 | 20 | 8 |
| 2024-10-15 Tue | 3 | 25 | 7 |
| 2024-10-15 Tue | 4 | 20 | 7 |
| 2024-10-18 Fri | 1 | 25 | 8 |
| 2024-10-18 Fri | 2 | 20 | 12 |
| 2024-10-18 Fri | 3 | 25 | 8 |
| 2024-10-18 Fri | 4 | 20 | 7 |
| 2024-10-23 Wed | 1 | 25 | 10 |
| 2024-10-23 Wed | 2 | 20 | 10 |
| 2024-10-23 Wed | 3 | 25 | 10 |
| 2024-10-23 Wed | 4 | 20 | 6 |
| 2024-10-23 Wed | 5 | 25 | 6 |
| 2024-10-23 Wed | 6 | 20 | 6 |
| 2024-11-01 Fri | 1 | 25 | 10 |
| 2024-11-01 Fri | 2 | 20 | 12 |
| 2024-11-01 Fri | 3 | 25 | 10 |
| 2024-11-01 Fri | 4 | 20 | 6 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 82 lb → T2, median of its last 3 sessions: 80 lb = -2% (80 − 82, as a share of 82)
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, 68 to 86 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-28 Wed | 1 | 50 | 10 |
| 2024-08-28 Wed | 2 | 50 | 15 |
| 2024-08-28 Wed | 3 | 60 | 10 |
| 2024-08-28 Wed | 4 | 50 | 12 |
| 2024-08-31 Sat | 1 | 50 | 15 |
| 2024-08-31 Sat | 2 | 60 | 11 |
| 2024-08-31 Sat | 3 | 50 | 12 |
| 2024-08-31 Sat | 4 | 50 | 10 |
| 2024-09-06 Fri | 1 | 60 | 11 |
| 2024-09-06 Fri | 2 | 60 | 10 |
| 2024-09-06 Fri | 3 | 50 | 12 |
| 2024-09-06 Fri | 4 | 50 | 11 |
| 2024-09-11 Wed | 1 | 60 | 11 |
| 2024-09-11 Wed | 2 | 60 | 11 |
| 2024-09-11 Wed | 3 | 50 | 12 |
| 2024-09-11 Wed | 4 | 50 | 12 |
| 2024-09-16 Mon | 1 | 60 | 11 |
| 2024-09-16 Mon | 2 | 60 | 11 |
| 2024-09-16 Mon | 3 | 50 | 12 |
| 2024-09-25 Wed | 1 | 50 | 12 |
| 2024-09-25 Wed | 2 | 30 | 10 |
| 2024-09-25 Wed | 3 | 50 | 12 |
| 2024-09-25 Wed | 4 | 30 | 10 |
| 2024-09-30 Mon | 1 | 50 | 14 |
| 2024-09-30 Mon | 2 | 50 | 14 |
| 2024-09-30 Mon | 3 | 50 | 14 |
| 2024-10-04 Fri | 1 | 50 | 14 |
| 2024-10-04 Fri | 2 | 50 | 15 |
| 2024-10-04 Fri | 3 | 60 | 7 |
| 2024-10-04 Fri | 4 | 50 | 7 |
| 2024-10-12 Sat | 1 | 60 | 7 |
| 2024-10-12 Sat | 2 | 50 | 7 |
| 2024-10-12 Sat | 3 | 50 | 12 |
| 2024-10-12 Sat | 4 | 50 | 12 |
| 2024-10-12 Sat | 5 | 40 | 7 |
| 2024-10-15 Tue | 1 | 60 | 9 |
| 2024-10-15 Tue | 2 | 60 | 7 |
| 2024-10-15 Tue | 3 | 50 | 6 |
| 2024-10-15 Tue | 4 | 60 | 7 |
| 2024-10-15 Tue | 5 | 50 | 9 |
| 2024-10-18 Fri | 1 | 60 | 10 |
| 2024-10-18 Fri | 2 | 60 | 9 |
| 2024-10-18 Fri | 3 | 50 | 6 |
| 2024-10-18 Fri | 4 | 60 | 9 |
| 2024-10-18 Fri | 5 | 50 | 9 |
| 2024-10-23 Wed | 1 | 60 | 10 |
| 2024-10-23 Wed | 2 | 60 | 5 |
| 2024-10-23 Wed | 3 | 60 | 8 |
| 2024-10-23 Wed | 4 | 40 | 5 |
| 2024-10-23 Wed | 5 | 60 | 9 |
| 2024-10-23 Wed | 6 | 40 | 10 |
| 2024-11-01 Fri | 1 | 60 | 12 |
| 2024-11-01 Fri | 2 | 60 | 9 |
| 2024-11-01 Fri | 3 | 50 | 6 |
| 2024-11-01 Fri | 4 | 60 | 10 |
| 2024-11-01 Fri | 5 | 50 | 6 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 50 lb → T2, median of its last 3 sessions: 49 lb = -2% (49 − 50, as a share of 50)
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 55 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-23 Fri | 1 | 30 | 16 |
| 2024-08-23 Fri | 2 | 35 | 13 |
| 2024-08-23 Fri | 3 | 35 | 12 |
| 2024-08-23 Fri | 4 | 30 | 15 |
| 2024-08-26 Mon | 1 | 30 | 17 |
| 2024-08-26 Mon | 2 | 35 | 12 |
| 2024-08-26 Mon | 3 | 35 | 13 |
| 2024-08-30 Fri | 1 | 40 | 10 |
| 2024-08-30 Fri | 2 | 35 | 14 |
| 2024-08-30 Fri | 3 | 35 | 14 |
| 2024-09-04 Wed | 1 | 35 | 10 |
| 2024-09-04 Wed | 2 | 30 | 15 |
| 2024-09-04 Wed | 3 | 30 | 12 |
| 2024-09-04 Wed | 4 | 30 | 11 |
| 2024-09-07 Sat | 1 | 35 | 11 |
| 2024-09-07 Sat | 2 | 35 | 10 |
| 2024-09-07 Sat | 3 | 30 | 11 |
| 2024-09-07 Sat | 4 | 30 | 12 |
| 2024-09-12 Thu | 1 | 35 | 11 |
| 2024-09-12 Thu | 2 | 35 | 11 |
| 2024-09-12 Thu | 3 | 30 | 11 |
| 2024-09-12 Thu | 4 | 30 | 12 |
| 2024-09-15 Sun | 1 | 35 | 10 |
| 2024-09-15 Sun | 2 | 30 | 10 |
| 2024-09-15 Sun | 3 | 30 | 12 |
| 2024-09-15 Sun | 4 | 30 | 12 |
| 2024-09-20 Fri | 1 | 35 | 10 |
| 2024-09-20 Fri | 2 | 30 | 12 |
| 2024-09-20 Fri | 3 | 30 | 14 |
| 2024-09-20 Fri | 4 | 30 | 12 |
| 2024-09-23 Mon | 1 | 30 | 12 |
| 2024-09-23 Mon | 2 | 30 | 12 |
| 2024-09-23 Mon | 3 | 30 | 12 |
| 2024-09-27 Fri | 1 | 30 | 14 |
| 2024-09-27 Fri | 2 | 30 | 12 |
| 2024-09-27 Fri | 3 | 30 | 14 |
| 2024-09-27 Fri | 4 | 30 | 14 |
| 2024-10-02 Wed | 1 | 30 | 12 |
| 2024-10-02 Wed | 2 | 27.5 | 12 |
| 2024-10-02 Wed | 3 | 27.5 | 14 |
| 2024-10-05 Sat | 1 | 30 | 12 |
| 2024-10-05 Sat | 2 | 27.5 | 12 |
| 2024-10-05 Sat | 3 | 27.5 | 12 |
| 2024-10-08 Tue | 1 | 30 | 16 |
| 2024-10-08 Tue | 2 | 30 | 12 |
| 2024-10-08 Tue | 3 | 30 | 12 |
| 2024-10-10 Thu | 1 | 30 | 10 |
| 2024-10-10 Thu | 2 | 25 | 12 |
| 2024-10-10 Thu | 3 | 25 | 2 |
| 2024-10-14 Mon | 1 | 27.5 | 12 |
| 2024-10-14 Mon | 2 | 27.5 | 12 |
| 2024-10-14 Mon | 3 | 27.5 | 14 |
| 2024-10-16 Wed | 1 | 30 | 13 |
| 2024-10-16 Wed | 2 | 30 | 15 |
| 2024-10-16 Wed | 3 | 30 | 13 |
| 2024-10-19 Sat | 1 | 35 | 12 |
| 2024-10-19 Sat | 2 | 30 | 12 |
| 2024-10-19 Sat | 3 | 30 | 10 |
| 2024-10-19 Sat | 4 | 30 | 5 |
| 2024-10-22 Tue | 1 | 35 | 14 |
| 2024-10-22 Tue | 2 | 35 | 14 |
| 2024-10-22 Tue | 3 | 30 | 12 |
| 2024-10-22 Tue | 4 | 30 | 7 |
| 2024-10-26 Sat | 1 | 35 | 12 |
| 2024-10-26 Sat | 2 | 35 | 8 |
| 2024-10-26 Sat | 3 | 30 | 12 |
| 2024-10-26 Sat | 4 | 30 | 7 |
| 2024-10-29 Tue | 1 | 35 | 12 |
| 2024-10-29 Tue | 2 | 35 | 10 |
| 2024-10-29 Tue | 3 | 30 | 12 |
| 2024-10-29 Tue | 4 | 30 | 7 |
Your notes are in your own copy of this page.
T1, median of its first 3 sessions: 82 lb → T2, median of its last 3 sessions: 82 lb = -1% (82 − 82, as a share of 82)
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, 66 to 85 — the session-to-session wiggles. The axis does not start at zero (the break mark on the left says so).
| Date | Set | Weight (lb) | Reps |
|---|---|---|---|
| 2024-08-23 Fri | 1 | 55 | 15 |
| 2024-08-23 Fri | 2 | 55 | 10 |
| 2024-08-23 Fri | 3 | 50 | 10 |
| 2024-08-23 Fri | 4 | 45 | 10 |
| 2024-08-26 Mon | 1 | 55 | 8 |
| 2024-08-26 Mon | 2 | 50 | 8 |
| 2024-08-26 Mon | 3 | 45 | 9 |
| 2024-08-26 Mon | 4 | 40 | 10 |
| 2024-08-30 Fri | 1 | 55 | 15 |
| 2024-08-30 Fri | 2 | 55 | 9 |
| 2024-08-30 Fri | 3 | 50 | 10 |
| 2024-08-30 Fri | 4 | 50 | 8 |
| 2024-09-04 Wed | 1 | 55 | 12 |
| 2024-09-04 Wed | 2 | 55 | 10 |
| 2024-09-04 Wed | 3 | 55 | 8 |
| 2024-09-04 Wed | 4 | 50 | 8 |
| 2024-09-07 Sat | 1 | 60 | 11 |
| 2024-09-07 Sat | 2 | 55 | 10 |
| 2024-09-07 Sat | 3 | 55 | 8 |
| 2024-09-07 Sat | 4 | 50 | 8 |
| 2024-09-12 Thu | 1 | 60 | 11 |
| 2024-09-12 Thu | 2 | 55 | 10 |
| 2024-09-12 Thu | 3 | 55 | 8 |
| 2024-09-12 Thu | 4 | 50 | 8 |
| 2024-09-15 Sun | 1 | 30 | 11 |
| 2024-09-15 Sun | 2 | 55 | 10 |
| 2024-09-15 Sun | 3 | 55 | 8 |
| 2024-09-15 Sun | 4 | 50 | 9 |
| 2024-09-20 Fri | 1 | 55 | 11 |
| 2024-09-20 Fri | 2 | 55 | 9 |
| 2024-09-20 Fri | 3 | 55 | 8 |
| 2024-09-20 Fri | 4 | 50 | 9 |
| 2024-09-27 Fri | 1 | 55 | 12 |
| 2024-09-27 Fri | 2 | 55 | 10 |
| 2024-09-27 Fri | 3 | 55 | 8 |
| 2024-09-27 Fri | 4 | 50 | 9 |
| 2024-09-27 Fri | 5 | 50 | 3 |
| 2024-09-27 Fri | 6 | 50 | 3 |
| 2024-10-02 Wed | 1 | 50 | 12 |
| 2024-10-02 Wed | 2 | 50 | 12 |
| 2024-10-02 Wed | 3 | 50 | 12 |
| 2024-10-05 Sat | 1 | 50 | 11 |
| 2024-10-05 Sat | 2 | 50 | 7 |
| 2024-10-05 Sat | 3 | 35 | 6 |
| 2024-10-05 Sat | 4 | 40 | 10 |
| 2024-10-05 Sat | 5 | 40 | 9 |
| 2024-10-05 Sat | 6 | 35 | 2 |
| 2024-10-08 Tue | 1 | 50 | 13 |
| 2024-10-08 Tue | 2 | 50 | 9 |
| 2024-10-08 Tue | 3 | 35 | 10 |
| 2024-10-08 Tue | 4 | 40 | 12 |
| 2024-10-08 Tue | 5 | 40 | 9 |
| 2024-10-08 Tue | 6 | 40 | 10 |
| 2024-10-10 Thu | 1 | 50 | 14 |
| 2024-10-10 Thu | 2 | 50 | 9 |
| 2024-10-10 Thu | 3 | 50 | 8 |
| 2024-10-10 Thu | 4 | 50 | 4 |
| 2024-10-10 Thu | 5 | 25 | 8 |
| 2024-10-14 Mon | 1 | 50 | 14 |
| 2024-10-14 Mon | 2 | 50 | 13 |
| 2024-10-14 Mon | 3 | 50 | 12 |
| 2024-10-16 Wed | 1 | 55 | 12 |
| 2024-10-16 Wed | 2 | 55 | 12 |
| 2024-10-16 Wed | 3 | 55 | 10 |
| 2024-10-19 Sat | 1 | 55 | 14 |
| 2024-10-19 Sat | 2 | 60 | 5 |
| 2024-10-19 Sat | 3 | 55 | 2 |
| 2024-10-19 Sat | 4 | 55 | 7 |
| 2024-10-19 Sat | 5 | 55 | 3 |
| 2024-10-22 Tue | 1 | 60 | 11 |
| 2024-10-22 Tue | 2 | 60 | 7 |
| 2024-10-22 Tue | 3 | 55 | 5 |
| 2024-10-22 Tue | 4 | 55 | 7 |
| 2024-10-22 Tue | 5 | 55 | 3 |
| 2024-10-26 Sat | 1 | 60 | 11 |
| 2024-10-26 Sat | 2 | 60 | 6 |
| 2024-10-26 Sat | 3 | 55 | 4 |
| 2024-10-26 Sat | 4 | 55 | 7 |
| 2024-10-26 Sat | 5 | 55 | 3 |
| 2024-10-29 Tue | 1 | 60 | 10 |
| 2024-10-29 Tue | 2 | 60 | 7 |
| 2024-10-29 Tue | 3 | 55 | 5 |
| 2024-10-29 Tue | 4 | 55 | 7 |
| 2024-10-29 Tue | 5 | 55 | 3 |
Your notes are in your own copy of this page.
It would be nice if you could obtain some additional information. Here is the wishlist, granted that some of this may be unobtainable.
| Plan | Sessions | Stronger | Weaker | Unchanged |
|---|---|---|---|---|
| Upper | 42 | 2 | 6 | 1 |
| Lower | 10 | 4 | 0 | 0 |
| Kaiser4Knees | 58 | 6 | 3 | 1 |
| Equinox Upper | 9 | 0 | 0 | 0 |
| Equinox Lower | 5 | 0 | 0 | 0 |
| ChestTri | 22 | 3 | 3 | 0 |
| BackBi | 17 | 1 | 6 | 0 |
| Exercise (as typed) | Plan | Sessions | Start → end | Change |
|---|---|---|---|---|
| Bent Over One Arm Row (Dumbbell) | BackBi | 15 | 51 → 82 lb (35×14 → 55×15) | ▲ +61% |
| Bicep Curl (Barbell) | BackBi | 13 | 82 → 80 lb (60×11 → 60×10) | ▼ -2% |
| Close Grip Cable Row | BackBi | 15 | 164 → 133 lb (120×11 → 100×10) | ▼ -19% |
| Hammer Curl (Dumbbell) | BackBi | 14 | 34 → 33 lb (25×11 → 25×10) | ▼ -2% |
| Lat Pulldown (Machine) | BackBi | 16 | 213 → 125 lb (160×10 → 85×14) | ▼ -42% |
| Pull Up | BackBi | 1 | fewer than 6 sessions | |
| Pull Up (Assisted) | BackBi | 15 | 231 → 222 lb (BW×10 → BW×9) | ▼ -4% |
| Reverse Fly (Trx) | BackBi | 14 | 14 → 10 reps | ▼ -29% |
| Bench Press (Dumbbell) | ChestTri | 19 | 82.5 → 82.0 lb (55×15 → 60×11) | ▼ -0.6% |
| Chest Dip (Assisted) | ChestTri | 1 | fewer than 6 sessions | |
| Chest Fly (Dumbbell) | ChestTri | 20 | 50 → 49 lb (35×13 → 35×12) | ▼ -2% |
| Chest Press - Narrow Grip - Dumbbell - Incline | ChestTri | 18 | 40 → 33 lb (30×10 → 25×10) | ▼ -17% |
| Chest Press - Narrow grip - Barbell | ChestTri | 1 | fewer than 6 sessions | |
| Incline Bench Press (Dumbbell) | ChestTri | 19 | 44 → 47 lb (30×14 → 35×10) | ▲ +6% |
| Leg Lift Captain’s Chair | ChestTri | 1 | fewer than 6 sessions | |
| Lying Triceps Extension (Dumbbell) | ChestTri | 1 | fewer than 6 sessions | |
| Pulldown - Cable Machine Ripe | ChestTri | 14 | 45 → 63 lb (30×15 → 50×8) | ▲ +41% |
| Push Up (Weighted) | ChestTri | 1 | fewer than 6 sessions | |
| Triceps Dip | ChestTri | 1 | fewer than 6 sessions | |
| Triceps Extension - Bench - Barbell | ChestTri | 17 | 59 → 70 lb (40×14 → 50×12) | ▲ +19% † |
| Dumbbell Hip Hinge | Equinox Lower | 5 | fewer than 6 sessions | |
| Dumbbell Lateral Squat | Equinox Lower | 2 | fewer than 6 sessions | |
| Front Plank alternating Leg | Equinox Lower | 2 | fewer than 6 sessions | |
| Goblet Squat (Kettlebell) | Equinox Lower | 2 | fewer than 6 sessions | |
| Hex bar Deadlift | Equinox Lower | 2 | fewer than 6 sessions | |
| High Plank Alternating Knee | Equinox Lower | 1 | fewer than 6 sessions | |
| Hip Thrust (machine) | Equinox Lower | 2 | fewer than 6 sessions | |
| Kettlebell Front Rack Reverse Lunge | Equinox Lower | 3 | fewer than 6 sessions | |
| Side Plank (count) | Equinox Lower | 2 | fewer than 6 sessions | |
| Squat (Barbell) | Equinox Lower | 3 | fewer than 6 sessions | |
| Stability Ball Body Saw | Equinox Lower | 2 | fewer than 6 sessions | |
| Stability Ball Dead Bug | Equinox Lower | 3 | fewer than 6 sessions | |
| Stability Ball Hamstring Curl | Equinox Lower | 2 | fewer than 6 sessions | |
| Step-up | Equinox Lower | 1 | fewer than 6 sessions | |
| Tall Knee Cable Pallof Press | Equinox Lower | 2 | fewer than 6 sessions | |
| Bench Press (Barbell) | Equinox Upper | 5 | fewer than 6 sessions | |
| Bent Over One Arm Row (Dumbbell) | Equinox Upper | 4 | fewer than 6 sessions | |
| Bicep Curl (Barbell) | Equinox Upper | 5 | fewer than 6 sessions | |
| Dumbbell Bent Over Reverse Fly | Equinox Upper | 4 | fewer than 6 sessions | |
| Dumbbell Lateral Shoulder Raise | Equinox Upper | 5 | fewer than 6 sessions | |
| Face Pull (Cable) | Equinox Upper | 5 | fewer than 6 sessions | |
| Hammer Curl (Cable) | Equinox Upper | 4 | fewer than 6 sessions | |
| Incline Bench Press (Dumbbell) | Equinox Upper | 4 | fewer than 6 sessions | |
| Lying Triceps Extension (Dumbbell) | Equinox Upper | 4 | fewer than 6 sessions | |
| Overhand Grip Seated Cable Row | Equinox Upper | 5 | fewer than 6 sessions | |
| Overhand Grip Seating Cable Pull Down | Equinox Upper | 4 | fewer than 6 sessions | |
| Pullover (Dumbbell) | Equinox Upper | 4 | fewer than 6 sessions | |
| Push Up (Weighted) | Equinox Upper | 4 | fewer than 6 sessions | |
| Seated Alternating Grip Cable Pulldown | Equinox Upper | 5 | fewer than 6 sessions | |
| Tall kneel Dumbbell Overhead | Equinox Upper | 5 | fewer than 6 sessions | |
| Triceps Press Down Cable | Equinox Upper | 5 | fewer than 6 sessions | |
| Cycling (Indoor) | Kaiser4Knees | 2 | fewer than 6 sessions | |
| Eccentric Single Leg Press: 1s Up 5s Down | Kaiser4Knees | 40 | 187 → 133 lb (140×10 → 80×20) | ▼ -29% † |
| Hip Abductor (Machine) | Kaiser4Knees | 4 | fewer than 6 sessions | |
| Hip Thrust (machine) | Kaiser4Knees | 1 | fewer than 6 sessions | |
| Hip Thrust 1 Leg | Kaiser4Knees | 34 | 59 → 42 lb (44×10 → 25×20) | ▼ -29% † |
| Leg Extension - Single Leg machine | Kaiser4Knees | 38 | 33 → 42 lb (25×10 → 25×20) | ▲ +25% † |
| Leg Raise Supine Banded (Green Band) | Kaiser4Knees | 6 | 12 → 20 reps | ▲ +67% |
| Leg Side Kick Banded (Green) | Kaiser4Knees | 6 | 12 → 20 reps | ▲ +67% |
| Lying Leg Curl | Kaiser4Knees | 1 | fewer than 6 sessions | |
| Lying Leg Curl (Machine) | Kaiser4Knees | 1 | fewer than 6 sessions | |
| Reverse Nordic Curls (band Assist) | Kaiser4Knees | 7 | 10 → 10 reps | = +0.0% |
| Sled - Reps = Paces = Steps | Kaiser4Knees | 7 | 1485 → 1980 lb (135×300 → 180×300) | ▲ +33% † |
| Squat (Dumbbell) | Kaiser4Knees | 34 | 68 → 43 lb (45×15 → 26×20) | ▼ -36% † |
| Squat - Holding Plate(s) | Kaiser4Knees | 1 | fewer than 6 sessions | |
| Squat Isometric Hold: 5sec X 5 & Rep Out | Kaiser4Knees | 1 | fewer than 6 sessions | |
| Staggered Sit To Stand | Kaiser4Knees | 24 | 10 → 20 reps | ▲ +100% |
| Step-up | Kaiser4Knees | 20 | 10 → 20 reps | ▲ +100% |
| Tube Walk (L & R) | Kaiser4Knees | 1 | fewer than 6 sessions | |
| Wall Sit | Kaiser4Knees | 8 | fewer than 6 sessions | |
| Front Foot On 12” Elevated BOSU Lunge Cmplx Front&Sixe | Lower | 2 | fewer than 6 sessions | |
| Glute Drive | Lower | 8 | 210 → 270 lb (140×15 → 180×15) | ▲ +29% |
| Heel Elevated (12”) Sl Glute Bridge | Lower | 2 | fewer than 6 sessions | |
| Hip Abductor (Machine) | Lower | 8 | 120 → 180 lb (80×15 → 120×15) | ▲ +50% |
| Lying Leg Curl (Machine) | Lower | 8 | 105 → 150 lb (70×15 → 100×15) | ▲ +43% |
| Plank | Lower | 1 | fewer than 6 sessions | |
| Seated Leg Press (Machine) | Lower | 10 | 180 → 300 lb (120×15 → 200×15) | ▲ +67% |
| Side Plank | Lower | 1 | fewer than 6 sessions | |
| Standing Romanian Deadlift To Clamshell | Lower | 2 | fewer than 6 sessions | |
| Bench Press (Dumbbell) | Upper | 38 | 78 → 81 lb (50×17 → 55×14) | ▲ +3% † |
| Bench Press - Close Grip (Dumbbell) | Upper | 6 | 64 → 64 lb (45×13 → 45×13) | = +0.0% |
| Bent Over One Arm Row (Dumbbell) | Upper | 39 | 75 → 79 lb (50×15 → 55×13) | ▲ +5% † |
| Bent Over Row (Barbell) | Upper | 34 | 120 → 107 lb (80×15 → 70×16) | ▼ -11% † |
| Bicep Curl (Barbell) | Upper | 31 | 84 → 70 lb (60×12 → 50×12) | ▼ -17% † |
| Chest Fly (Dumbbell) | Upper | 33 | 46 → 38 lb (30×16 → 25×15) | ▼ -18% † |
| Incline Close Grup | Upper | 2 | fewer than 6 sessions | |
| Incline, Close Grip Bench Press | Upper | 24 | 47 → 43 lb (35×10 → 25×22) | ▼ -7% † |
| Lat Pulldown (Cable) | Upper | 25 | 187 → 59 lb (140×10 → 42.5×12) | ▼ -68% † |
| Lat Pulldown (Machine) | Upper | 5 | fewer than 6 sessions | |
| Lat pulldown (Roc-it Equinox) | Upper | 2 | fewer than 6 sessions | |
| Seated Overhead Press (Dumbbell) | Upper | 31 | 41 → 37 lb (27.5×15 → 25×14) | ▼ -11% |
| Seated Row (Machine) | Upper | 2 | fewer than 6 sessions | |
| Triceps Press Down Cable | Upper | 1 | fewer than 6 sessions |
Start and end are the median of the first and last three sessions. With fewer than 6 sessions there is no verdict (57 of 93); nor for mixed loading (0).
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.
StrongStrong is a phone app for logging weightlifting workouts in fine detail: every exercise, and the weight and reps of every set. More at strong.app has nothing from November 2024 to November 2025. If you send the TrainerizeTrainerize is an app personal trainers use to send clients their workouts and to log what was done. More at trainerize.com export, that year can be compared with this one.
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Made by PerSci from your StrongStrong is a phone app for logging weightlifting workouts in fine detail: every exercise, and the weight and reps of every set. More at strong.app export. It describes your log; it is not medical advice.