Squat Pattern
Back Squat
Sep 2025 210 lb
Jun 2026 415 lb
Peak · Jun 415 lb
From peak — at peak
Training ledger
Training
The current rotation, the movement patterns that are progressing, and the workload behind them. One person's training record, not coaching or instruction.
Latest training read
June 2026
Squat pattern and hip extension reached new highs. Horizontal press returned near its spring peak, and vertical press held above May. Lower-body press and horizontal pull stayed just under their May highs, but working-set volume on leg and hip patterns remained high.
How strength markers are calculated
Best working sets each month across every exercise in each movement pattern, 3-15 reps, estimated 1RM (Brzycki), median of the top 3 sets, rounded to nearest 5 lb.
9-Day Rotation
- Day 1 Legs
- Day 2 Push
- Day 3 Pull
- Day 4 Zone 2 Cardio 40 min
- Day 5 Legs
- Day 6 Push
- Day 7 Pull
- Day 8 Zone 2 Cardio 40 min
- Day 9 Off
Strength and Workload
Current and peak estimated strength sit beside working-set volume so intensity and training density can be read together.
Lower-Body Press
Leg Press
Sep 2025 375 lb
Jun 2026 965 lb
Peak · May 1000 lb
From peak −35 lb −4%
Horizontal Press
Close-Grip Bench Press · via Barbell Bench Press
Sep 2025 145 lb
Jun 2026 210 lb
Peak · Apr 220 lb
From peak −10 lb −5%
Vertical Press
Barbell Shoulder Press · via Push Press
Sep 2025 85 lb
Jun 2026 105 lb
Peak · Feb 135 lb
From peak −30 lb −22%
Horizontal Pull
Cable Row · via Bent Over Barbell Row
Sep 2025 130 lb
Jun 2026 225 lb
Peak · May 240 lb
From peak −15 lb −6%
Hip Extension
Barbell Hip Thrust
Sep 2025 190 lb
Jun 2026 465 lb
Peak · Jun 465 lb
From peak — at peak