Pre-session brief
№ 2026-05-04
Upper #1
Mon · 4 may 2026
Week
1
of 4
est.
1h 55m
01
Verdict
readiness
Push. Green light on the prescribed loads.
last sleep
7h
logged 2026-05-01
bodyweight
83kg
1.0kg vs 7d avg
mood
8/10
logged 2026-05-01
last avg rpe
—
no prior pattern
02
Today's Focus
priority
Incline Smith Machine Bench Press — rpe 9.
03
Strength block
~35 min
1
Incline Smith Machine Bench Press
2 × 4–6 · RPE 9
establish baseline
today
last
no prior data — establish baseline.
2
Weighted Pull-up
2 × 4–6 · RPE 9
establish baseline
today
last
no prior data — establish baseline.
3
Wide-grip Machine Row
1 × 8–10 + cluster · to failure
establish baseline
today
last
no prior data — establish baseline.
4
Seated Dumbbell Overhead Press
1 × 6–8 · RPE 9
establish baseline
today
last
no prior data — establish baseline.
5
Dumbbell Lateral Raise
1 × 12–15 + drop · to failure
establish baseline
today
last
no prior data — establish baseline.
05
Metcon
Metcon
4 rounds
30s on / 30s off
Pistol Push-up
Hanging Knee Raise
Box Jump
06
Finisher
Finisher
Triceps Pushdown 1 × 10–12 + drop
data/sets.db
built 22:47