JARED.TODAY
● 21:59DAY 216
Profile
PROFILE
Bio feedback score
Energy
Mood
Hunger
Training feel
Sleep quality
Am I holding my strength and showing up consistently?
No dataMixed results — 0 ahead, 2 on track.
Next action
→ Log a few more sessions to unlock your strength trend.
Key lifts
Deadlift (Trap bar)
glutes
Est. 1RM
Best: 217.0 kg
Trend → (5 sessions)
-2.5%/wk
R² 0.18
Top weight
–
Sets this wk
0/ 4.0 norm
Strength holding — maintenance goal is being met.
→ Stay consistent.
⚠ Last trained 15d ago — risk of detraining
⚠ Large weight jump detected — check for mis-logged data
Squat (Barbell)
quadriceps
Est. 1RM
Trend – (2 sessions)
+3.5%/wk
low confidence
Top weight
–
Sets this wk
0/ 4.0 norm
Not enough data yet to assess this lift.
→ Log a few more sessions to unlock your strength trend.
⚠ Last trained 18d ago — risk of detraining
⚠ Large weight jump detected — check for mis-logged data
Bench Press (Barbell)
chest
Est. 1RM
Best: 81.7 kg
Trend → (5 sessions)
+1.5%/wk
R² 0.81
Top weight
–
Sets this wk
0/ 4.0 norm
Strength holding — maintenance goal is being met.
→ Stay consistent.
⚠ Last trained 14d ago — risk of detraining
Incline Bench Press (Barbell)
chest
Est. 1RM
Trend – (1 sessions)
0.0%/wk
low confidence
Top weight
–
Sets this wk
0/ 4.0 norm
Not enough data yet to assess this lift.
→ Log a few more sessions to unlock your strength trend.
⚠ Last trained 18d ago — risk of detraining
Bench
PR (1 rep)
Set 28 Jan 2026
Goal
5 kg to go
OHP
PR (1 rep)
Set 8 Jan 2026
Goal
2.5 kg to go
Squat (No Belt)
PR (1 rep)
Set 17 Jul 2026
Goal
5 kg to go
Trap bar DL
PR (1 rep)
Set 13 Jul 2026
Goal
Goal hit
Am I holding ruck/walk pace and showing up consistently?
WatchWalk needs monitoring — see details below.
Next action
→ Add 1–2 walk sessions this week to stay on track.
By modality
Ruck
No dataNo qualifying sessions yet
Sessions this wk
0
Last distance
–
No ruck sessions logged yet — regular walks are tracked separately.
→ When you start rucking, include "ruck" in the Garmin activity title.
Walk
WatchPace
Best: 10:06/km
Trend → (13 sessions)
-0.3%/wk
R² 0.02
Sessions this wk
0/ 2.5 norm
Last distance
3.61 km
Walk frequency down vs your norm — pace holding steady.
→ Add 1–2 walk sessions this week to stay on track.
Last walk 14d ago — risk of losing consistency
25% BF
→ 2026-10-30
Summer Holidays
→ 2026-07-27
TODAY · Tuesday, 4 Aug 2026|W31|—
Body composition
Drop down to 25% BF / 105kg
CutThe immediate focus is to get down to 25% body fat as measured by Withings by October 30. Expectation is to maintain as much muscle as possible. Cut started: Fri 29th May 2026.
Strength
Maintain Deadlift
MaintainDeadlifts should not fall below 170x5
Grow Bench
PushFocus on improving bench press technique and overall strength. Do not expect massive gains. Train as though you are growing.
Build Beltless Squat
BuildFocus on increasing back squat WITHOUT using belt for heavy sets.
Cardio
Complete Couch to 5k
BuildComplete the couch to 5k with a first completion time of < 27 minutes.
This week
20 Jul 2026Strength
MaintenanceMaintenance · this calendar week
Not enough data to assess key lifts yet — keep training.
Log a few more sessions to unlock your strength trend.
Not a rolling average. Session count is this Mon–Sun week only. Key-lift trends and volume use ~8 weeks of history.
Holding strength is the win — small gains are a bonus.
e1RM trend -0.1%/wk — insufficient, judged for Maintenance targets (70%)
Sets 68% below your norm — ideal range depends on Maintenance phase (20%)
3 sessions vs your ~3/wk norm (10%)
Endurance
MaintenanceWeakestMaintenance · this calendar week
Ruck or walk needs monitoring — check the ruck & walk section for details.
Add 1–2 walk sessions this week to stay on track.
Not a rolling average. Session count is this Mon–Sun week only. Pace trends and distance use ~8 weeks of ruck/walk history.
Holding ruck/walk pace and showing up consistently is the win.
Score trends
Lifts — line colour = training phase (green cut, grey maintenance, red bulk)
This week in the gym
Compound lift volume
Deadlift (Trap bar)
13 Jul
20 Jul
Bench Press (Barbell)
13 Jul
20 Jul
Squat (Barbell)
13 Jul
20 Jul
Activity calendar (9 months)
Nov 2025 – Aug 4, 2026·Each column is one week (Mon–Sun)·Outline = today
Recent rucks
Ruck
1 Jul 2026 · 2.77 km · 26:49 · 9:41/km
9 kg pack
Currently reading
Michael Easter
20% complete
Pace trend slowing 0.2%/wk — watch, judged for Maintenance targets (70%)
Weekly distance 60% below your norm — ideal range depends on Maintenance phase (20%)
1 sessions vs your ~3/wk norm (10%)
Volume by muscle (vs your norm)
Main lifts
Accessories
Michael Easter
Finished 2026-06-25
Today
Week
7d rolling · Jul 28 - Aug 3 · complete through Aug 3
Resting HR
HRR 60s
HRR 120s
Body weight
Body fat
Sleep
Steps
Total cal
VO2 Max
Sleep score
Deep sleep
Nutrition
No nutrition data yet
Weight trend
Last weigh-in Jul 25 — 9 days ago