JARED.TODAY
● 06:39DAY 279
Profile
PROFILE
Bio feedback score
Energy
Mood
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Training feel
Sleep quality
25% BF
→ 2026-10-30
Summer Holidays
→ 2026-07-27
TODAY · Tuesday, 6 Oct 2026|W40|—
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
5 Oct 2026In progressStrength
CutWeakestCut · this calendar week · in progress
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.
Defending strength in a deficit — some decline is normal, large drops are not.
e1RM trend -0.1%/wk — insufficient, judged for Cut targets (70%)
Sets no baseline yet — ideal range depends on Cut phase (20%)
1 sessions vs your ~3/wk norm (10%)
Endurance
CutCut · this calendar week · in progress
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.
Defending pace while leaning out — slight slowdown is acceptable, large drops are not.
Pace trend slowing 0.2%/wk — watch, judged for Cut targets (70%)
Score trends
Lifts — line colour = training phase (green cut, grey maintenance, red bulk)
This week in the gym
Compound lift volume
Bench Press (Barbell)
28 Sept
5 Oct
Squat (Barbell)
28 Sept
5 Oct
Overhead Press (Barbell)
28 Sept
5 Oct
Activity calendar (9 months)
Jan 2026 – Oct 6, 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
Bench
PR (1 rep)
Set 28 Jan 2026
Goal
5 kg to go
OHP
PR (1 rep)
Weekly distance no baseline yet — ideal range depends on Cut phase (20%)
0 sessions vs your ~2/wk norm (10%)
Volume by muscle (vs your norm)
Main lifts
Accessories
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
Currently reading
Michael Easter
20% complete
Michael Easter
Finished 2026-06-25
Am I defending pace and keeping rucks/walks in the rotation while leaning out?
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 → (22 sessions)
+0.2%/wk
R² 0.01
Sessions this wk
0/ 2.5 norm
Last distance
4.28 km
Walk frequency down vs your norm — pace holding steady.
→ Add 1–2 walk sessions this week to stay on track.
Am I defending my strength while leaning out?
No dataMixed results — 0 ahead, 1 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 – (3 sessions)
-0.4%/wk
low confidence
Top weight
–
Sets this wk
0/ 3.0 norm
Not enough data yet to assess this lift.
→ Log a few more sessions to unlock your strength trend.
⚠ Large weight jump detected — check for mis-logged data
Squat (Barbell)
quadriceps
Est. 1RM
Best: 149.8 kg
Trend – (3 sessions)
-4.4%/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.
⚠ Large weight jump detected — check for mis-logged data
Bench Press (Barbell)
chest
Est. 1RM
Best: 81.7 kg
Trend → (4 sessions)
-0.1%/wk
R² 0.01
Top weight
60.0 kg
Sets this wk
4/ 4.0 norm
Strength held during cut — muscle retention on track.
→ Maintain intensity; slight volume drop is normal in a deficit.
Today
Week
7d rolling · Sep 29 - Oct 5 · complete through Oct 5
Resting HR
HRR 60s
HRR 120s
Body weight
Body fat
Sleep
Steps
Total cal
VO2 Max
Sleep score
Deep sleep
Nutrition
avg 631 kcal
PFCWeight trend
Last weigh-in Oct 2 — 3 days ago