N=1 After 40

Training ledger

Training

Current rotation and strength markers used as context for the wider experiment ledger. This is documentation of one person's training, not coaching or instruction.

Method: Best non-warmup working set each month, 3-12 reps, estimated 1RM, rounded to nearest 5 lb.

Training 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 Markers

Marker Current Proxy
Squat Pattern Back Squat
Lower-Body Press Leg Press
Horizontal Press Close-Grip Bench Press
Vertical Press Barbell Shoulder Press
Horizontal Pull Cable Row
Hip Extension Barbell Hip Thrust

Current Snapshot

Marker Proxy Sep 2025 Apr 2026 May 2026 Peak Status
Squat Pattern Back Squat 210 lb 380 lb 380 lb 380 lb At peak
Lower-Body Press Leg Press 375 lb 880 lb 905 lb 905 lb New peak
Horizontal Press Close-Grip Bench Press 120 lb 185 lb 190 lb 210 lb Below peak
Vertical Press Barbell Shoulder Press 85 lb 120 lb 95 lb 125 lb Below peak
Horizontal Pull Cable Row 120 lb 185 lb 185 lb 185 lb At peak
Hip Extension Barbell Hip Thrust 200 lb 395 lb 435 lb 435 lb New peak

Monthly Trend

Marker SepOctNovDecJanFebMarAprMay
Squat Pattern 210 lb 260 lb 280 lb 275 lb 340 lb 355 lb 355 lb 380 lb 380 lb
Lower-Body Press 375 lb 405 lb 435 lb 480 lb 525 lb 650 lb 665 lb 880 lb 905 lb
Horizontal Press 120 lb 145 lb 145 lb 175 lb 200 lb 210 lb 210 lb 185 lb 190 lb
Vertical Press 85 lb 95 lb 95 lb - 105 lb 105 lb 125 lb 120 lb 95 lb
Horizontal Pull 120 lb 140 lb 145 lb 145 lb 175 lb 145 lb 185 lb 185 lb 185 lb
Hip Extension 200 lb 200 lb 255 lb - 220 lb 270 lb 305 lb 395 lb 435 lb

May 2026 Note

Lower-body markers continued to move up, especially leg press and hip extension. Squat and horizontal pull held at peak. Pressing was mixed: horizontal press remained below the March high, and vertical press dipped from April.