Actual Precision Health report · static read-only Mission Control copy · internal record identifiers removed · decisions disabled
Training review · Precision Health
this sessionthe relevant review2026-08-1022:11–00:18 MDTlbs
Intermediate — Legs
Reading levelPlain words, no jargon. Same facts and the same decisions.Written for someone who knows fitness but is not a specialist.Full technical detail: scores, gate conditions and figures in the prose.
Total load moved
19,328 lbs
Everything you lifted, added upProvider session totalProvider session total
Duration
113 min
22:11–00:18 MDT
Quality checks passed
9/12
Held means do it again, not you failedHeld means repeat, not failedHeld means repeat, not failed
New best weights
1
Heaviest you have worked at, not a one-off repCompared on your usual working weightModal working-load comparison
Decisions waiting
4
Things for you to say yes or no toFrom this reviewFrom this review
45 working sets · 12 loaded movements (of 23 total)
Verdict
You did every rep, and the two stuck lifts are limited by how far you move, not strength.Every rep completed as planned, but two movements are held back by range rather than strength.All 45 working sets completed at revision; nine of twelve movements cleared, two compounds stalled on range.
What went well
Every weight and every rep matched the plan, right through a session that ran past midnight. Nothing was trimmed.The session ran exactly as written: all 45 working sets at their prescribed loads and reps, with nothing dropped despite the late start.Full conformance to applied revision: 45 working sets, 19,328 lb capacity, every prescribed rep completed across a 22:11 to 00:18 window.
The crunch reminder worked first time. Both arms pulled the same distance; last time your right came up short.The Crunch From Top cue landed on its first appearance: both sides now match within about one percent, and the balance score is back where it was.Crunch From Top cue 14 held first time: per-side mean power 107.9 against 107.8 W and 116.6 against 115.3 W, balance back to 4 from 2.
Nine of twelve lifts hit the quality bar. The single-leg hip flexion was best: full range, both legs even.Nine of twelve loaded movements cleared their quality gate. Standing Single-Leg Hip Flexion was the standout, with even travel on both sides across all sixty reps.Gate tally 9 of 12. Standing Single-Leg Hip Flexion led on amplitude 4 and force control 5, with per-side travel of 0.247 m left against 0.253 m right.
The hip adduction went up a notch and you completed every rep at a weight you have never used.Standing Cable Hip Adduction set a genuine load best at 19 lb, up from 18, and every prescribed rep was completed at the new weight.Standing Cable Hip Adduction posted a true plan-anchored load best: 19 lb against a prior maximum of 18 lb, all 48 reps completed at amplitude 4.
Worth watching
The rope pull-through is out of road: reps are maxed, so only weight is left, and your range score blocks it.Standing Tricep Rope Pull Through is at the top of its rep range, so the next step has to be load. But range steadiness has read 3 on every appearance, which blocks it.Pull Through has read amplitude 3 on all six appearances at 36 lb with force control 5. Reps sit at the 14 window top, so only load remains and the compound gate blocks it.
The single-arm split squat has not moved since early July. You finish the work; you are not getting deep enough.Single-Arm Split Squat has read the same range score on four straight appearances and its reps have not moved since July. Completion is not the limiter here; depth is.Single-Arm Split Squat: amplitude 3 with force control 5 on four consecutive appearances at 4x10 at 38 lb, reps unchanged at the floor since 2026-07-02.
The Bulgarian split squat scored its worst range reading, but one session proves nothing and you finished everything. It holds.Belt Bulgarian Split Squat recorded its lowest range score in seven appearances. One session is variance rather than a decline, and all the work was completed, so it holds.Belt Bulgarian Split Squat read amplitude 2, lowest of seven appearances at 4x10 at 66 lb, force control 5, work complete. Single-session dip, so no range claim; it holds.
Some side-by-side numbers are not real: two ghost reps, the leg-curl cable mix-up, and left-right power that swaps set by set.Three side-level readings are artefacts, not training facts: two phantom reps on the opposite side, the Seated Leg Curl cable mix-up, and alternating-set left/right power, which is confounded by set order.The artefact rule withheld three qualifications: Hip Extension right 11 of 12, Push Twist left 15 of 16 on phantom reps, Seated Leg Curl 1 left against 5 right. L/R watts gaps of 22, 20 and 16 percent are charted, not claimed.
Even better if
Take the extra reps on the single-leg hip flexion. It earned them four times over and has not moved since July.Standing Single-Leg Hip Flexion should move from ten to twelve reps per side. It has four qualifying performances against a requirement of two, so the step is overdue.Standing Single-Leg Hip Flexion: 6x10 to 6x12 per side at 36 lb. Four qualifying performances against a required two, so this step is overdue rather than newly earned.
Move the crunch up two reps. That takes it to the top of its range, so weight is next.Crunch From Top moves from fourteen to sixteen reps at the same 46 lb. Three qualifying performances back it, and sixteen is the top of its window.Crunch From Top: 2x14 to 2x16 at 46 lb. Three qualifying performances (the qualifying sessions); 16 is the window top, so load is the next axis.
Stand further back on the pull-through so you can bend further forward. The weight is not the problem; the room is.Do not change the load on Standing Tricep Rope Pull Through. Set up further back from the machine so the hinge has room, and hold that distance for every set.Load stays at 36 lb; the related action's reduction to 32 lb is rejected. Cue 15 replaces cue 8: set up further back so the hinge has room to start deeper.
Gate scoreboard — 9/12 passed
9 exercises moved well enough to earn a step up. Belt Bulgarian Split Squat, Single-Arm Split Squat, Standing Tricep Rope Pull Through（Main Frame） are staying the same until the movement looks right again.9 movements cleared their movement-quality check; Belt Bulgarian Split Squat, Single-Arm Split Squat, Standing Tricep Rope Pull Through（Main Frame） are held for one more clean session.9 movements cleared their quality rule; Belt Bulgarian Split Squat, Single-Arm Split Squat, Standing Tricep Rope Pull Through（Main Frame） are held for another clean exposure.
How the gates are scored (technical)
Each exercise gets two scores out of five: how far it travelled and how steady it was. Small exercises need one score of 3 or better; big ones need both at 4 or better.Classes are pinned in this report's manifest. An isolation movement passes when range or control scores at least 3; a compound needs both at least 4.Interim classes are pinned in the manifest. Isolation passes when AMP or FCS is at least 3; compound requires both at least 4.
A decision for this movement is already on the board or applied, so the gate arithmetic is moot - the change itself is what happens next.
Ready to progress
Enough clean sessions at this exact prescription to earn the next step. It still needs your acceptance; nothing moves on its own.
Ready - +N reps to M
Earned, and the reps are the axis that moves: same load, N more reps a set. The movement is still inside its rep window.
Ready - add load, reps to N
Earned, and the reps are at the top of the window - so the load moves instead and the reps reset to N. Never both at once.
Deload - reps N to M
The prescribed work was not completed enough times in a row to hold this rung, so the reps step back down one. The load is unchanged.
Banked N of M
This session counted toward the next step. M clean sessions at the same load and reps are needed before a change is proposed.
Hold - gate not met
The movement did not clear its quality bar, so the session does not count toward a progression. Repeat the same prescription.
Hold - baseline under review
The work was clean, but the prescription itself is under review - usually a starting weight nobody chose yet. Not counted, on purpose.
Not assessed
No qualification was recorded for this movement in this review.
The weight shown is the one your plan called for, not the highest the machine happened to read.Load is the weight your plan prescribed and the qualification was judged against; the machine's peak reading is not a prescription.Load is the review's plan-anchored qualification value; device maxima are not prescriptions.
Beneath the numbers 🔬
Recorded observation · session-completion
Everything you lifted matched what the machine was set to, and none of the weights had drifted since the last check.
All twelve loaded movements ran at exactly the loads, sets and reps of the applied template revision, with no device drift anywhere in the record.
Full conformance to the applied plan.
All 12 loaded movements ran at exactly the loads, sets and reps of Intermediate - Legs applied revision (internal revision identifier removed, applied 2026-08-06), and every prescribed repetition was completed: 45 working sets, 19,328 lb of recorded capacity, 1 h 52 m 54 s of training time inside a 2 h 06 m window that started 2026-08-10 22:11:38 local and finished 2026-08-11 00:18:03.
The session crosses local midnight, so it is recorded against the local date it began, 2026-08-10, matching the matching scheduled session and the matching session plan revision.
No device drift appears in the record: per-rep loads on all four positions that the related action flagged in August read the canonical plan values (66 / 36 / 36 / 46 lb), not the divergent device values.
The recorded observation, verbatim
Full conformance to the applied plan.
All 12 loaded movements ran at exactly the loads, sets and reps of Intermediate - Legs applied revision (internal revision identifier removed, applied 2026-08-06), and every prescribed repetition was completed: 45 working sets, 19,328 lb of recorded capacity, 1 h 52 m 54 s of training time inside a 2 h 06 m window that started 2026-08-10 22:11:38 local and finished 2026-08-11 00:18:03.
The session crosses local midnight, so it is recorded against the local date it began, 2026-08-10, matching the matching scheduled session and the matching session plan revision.
No device drift appears in the record: per-rep loads on all four positions that the related action flagged in August read the canonical plan values (66 / 36 / 36 / 46 lb), not the divergent device values.
Recorded observation · progression-qualified
The single-leg hip flexion has passed its quality check four times in a row and has never been given more reps.
Standing Single-Leg Hip Flexion has qualified on four consecutive appearances at the same prescription and has never had a rep step proposed.
Standing Single-Leg Hip Flexion has now cleared its gate on four consecutive comparable appearances at 6x10 per side @ 36 lb - the qualifying sessions - and has never had a rep step proposed.
Today's reading is the strongest of the four: amplitude 4, force control 5, all 60 prescribed reps completed, and per-side travel that is effectively identical (left 0.258 / 0.239 / 0.245 m, right 0.257 / 0.245 / 0.256 m).
Ten reps is the floor of this movement's recorded 10-14 window, so the earned step is the rep axis, not load.
The strategy requires two qualifying performances; this movement holds four, so the step is overdue rather than newly earned.
The recorded observation, verbatim
Standing Single-Leg Hip Flexion has now cleared its gate on four consecutive comparable appearances at 6x10 per side @ 36 lb - the qualifying sessions - and has never had a rep step proposed.
Today's reading is the strongest of the four: amplitude 4, force control 5, all 60 prescribed reps completed, and per-side travel that is effectively identical (left 0.258 / 0.239 / 0.245 m, right 0.257 / 0.245 / 0.256 m).
Ten reps is the floor of this movement's recorded 10-14 window, so the earned step is the rep axis, not load.
The strategy requires two qualifying performances; this movement holds four, so the step is overdue rather than newly earned.
Recorded observation · technique-recovery
The crunch reminder worked straight away. Both arms now pull the same distance, where the right one used to stop short.
The Crunch From Top cue held on its first appearance. The two sides are now within about one percent of each other and the balance score is back to where it was.
The Crunch From Top cue worked on its first appearance.
Cue 14 was created 2026-08-10 after this session showed the right arm travelling roughly a fifth less than the left and bilateral balance dropping from 4 to 2.
In this session the two sides are indistinguishable: mean per-rep power 107.9 W left against 107.8 W right in set 1, and 116.6 W against 115.3 W in set 2, a gap of 0.1 and 1.1 percent, with bilateral balance back to 4.
Both sides are recorded simultaneously in the same set on this movement, so there is no set-order confound in that comparison.
This is one appearance, not a resolved pattern - the cue stays in force.
The recorded observation, verbatim
The Crunch From Top cue worked on its first appearance.
Cue 14 was created 2026-08-10 after this session showed the right arm travelling roughly a fifth less than the left and bilateral balance dropping from 4 to 2.
In this session the two sides are indistinguishable: mean per-rep power 107.9 W left against 107.8 W right in set 1, and 116.6 W against 115.3 W in set 2, a gap of 0.1 and 1.1 percent, with bilateral balance back to 4.
Both sides are recorded simultaneously in the same set on this movement, so there is no set-order confound in that comparison.
This is one appearance, not a resolved pattern - the cue stays in force.
Recorded observation · progression-qualified
The crunch has earned more reps, and this step takes it to the top of its range.
Crunch From Top holds three qualifying performances at its current reps, so the earned step takes it to the ceiling of its window.
Crunch From Top has three qualifying performances at 2x14 @ 46 lb in this template - the qualifying sessions - clearing the isolation gate each time on force control 5.
Fourteen reps sits one rung below the top of its recorded 12-16 window, so the earned step is +2 reps at the same load, taking it to the ceiling.
The next step after that would be a load increase, not more reps.
The recorded observation, verbatim
Crunch From Top has three qualifying performances at 2x14 @ 46 lb in this template - the qualifying sessions - clearing the isolation gate each time on force control 5.
Fourteen reps sits one rung below the top of its recorded 12-16 window, so the earned step is +2 reps at the same load, taking it to the ceiling.
The next step after that would be a load increase, not more reps.
Recorded observation · repeated-technique-limiter
The rope pull-through gives the same range score every time. More weight is the only step left, and that score is what stops it.
Standing Tricep Rope Pull Through has read the same range score on every appearance while completing all its work. Reps are at the ceiling, so load is the only axis and the gate blocks it.
Standing Tricep Rope Pull Through is stalled on range, not on strength, and the stall now blocks its only remaining axis.
Amplitude has read exactly 3 on every one of its six recorded appearances - the qualifying sessions - while force control has read 5 on all six and every prescribed rep has been completed each time.
Fourteen reps is already the top of its 10-14 window, so the next step would have to be load, and the compound gate requires amplitude 4.
A standing cue asking for more hip travel before the pull has been active since 2026-08-02 and has now had two appearances without moving the reading.
Holding at 36 lb indefinitely is the default outcome unless the range is tested directly.
The recorded observation, verbatim
Standing Tricep Rope Pull Through is stalled on range, not on strength, and the stall now blocks its only remaining axis.
Amplitude has read exactly 3 on every one of its six recorded appearances - the qualifying sessions - while force control has read 5 on all six and every prescribed rep has been completed each time.
Fourteen reps is already the top of its 10-14 window, so the next step would have to be load, and the compound gate requires amplitude 4.
A standing cue asking for more hip travel before the pull has been active since 2026-08-02 and has now had two appearances without moving the reading.
Holding at 36 lb indefinitely is the default outcome unless the range is tested directly.
Recorded observation · repeated-technique-limiter
The single-arm split squat keeps getting the same middling range score, and its reps have not changed since early July.
Single-Arm Split Squat has read the same range score on four consecutive appearances at an unchanged load, with reps stuck at the floor since July.
Single-Arm Split Squat has read amplitude 3 with force control 5 on four consecutive appearances at 4x10 per side @ 38 lb - the qualifying sessions - and its reps have not moved off the 10 floor since 2026-07-02.
The compound gate needs amplitude 4, so the movement has never qualified.
The replacement depth cue created 2026-08-06 has had exactly one appearance to work, which is not enough to call it ineffective.
Set 1 also recorded nine real left-side reps plus one zero-travel, zero-power rep on the right, so that set delivered nine of ten on the working side.
The recorded observation, verbatim
Single-Arm Split Squat has read amplitude 3 with force control 5 on four consecutive appearances at 4x10 per side @ 38 lb - the qualifying sessions - and its reps have not moved off the 10 floor since 2026-07-02.
The compound gate needs amplitude 4, so the movement has never qualified.
The replacement depth cue created 2026-08-06 has had exactly one appearance to work, which is not enough to call it ineffective.
Set 1 also recorded nine real left-side reps plus one zero-travel, zero-power rep on the right, so that set delivered nine of ten on the working side.
Recorded observation · quality-watch
The Bulgarian split squat scored lower on range than ever, but that score jumps around between sessions and one reading proves nothing.
Belt Bulgarian Split Squat recorded its lowest range score yet, but the readings have bounced between appearances, so a single session is not a decline.
Belt Bulgarian Split Squat recorded amplitude 2, the lowest of its seven appearances at 4x10 per side @ 66 lb, while force control held at 5 and all 80 recorded reps were completed.
Amplitude has read 3, 3, 3, 3, 3, 4, 2 across the qualifying sessions at an unchanged prescription, so this is a single-session move against a noisy baseline rather than a decline: under the analysis rules a range claim needs a two-session fall, and this does not have one.
The movement has cleared the compound gate once in seven appearances, which is the real finding.
Missing the quality bar while completing the work is a hold, not a failed performance, so it does not move the deload counter.
The recorded observation, verbatim
Belt Bulgarian Split Squat recorded amplitude 2, the lowest of its seven appearances at 4x10 per side @ 66 lb, while force control held at 5 and all 80 recorded reps were completed.
Amplitude has read 3, 3, 3, 3, 3, 4, 2 across the qualifying sessions at an unchanged prescription, so this is a single-session move against a noisy baseline rather than a decline: under the analysis rules a range claim needs a two-session fall, and this does not have one.
The movement has cleared the compound gate once in seven appearances, which is the real finding.
Missing the quality bar while completing the work is a hold, not a failed performance, so it does not move the deload counter.
Recorded observation · data-quality
The machine cannot see how far you move on the belt exercise, so the range score is all there is to judge it by.
The belt setup reports almost no travel to the device on this movement, so per-rep distance cannot judge range here. Only the range score can.
Per-rep travel cannot be used to judge range on Belt Bulgarian Split Squat.
Mean recorded travel per rep has been within a few millimetres of zero on every appearance - +0.005 m in this session, then -0.009, +0.011, +0.009, +0.029, -0.011 and -0.005 m across its earlier appearances - and negative values are physically meaningless.
The belt-mounted setup does not report the movement's travel to the device.
Amplitude is therefore the only range signal available on this exercise, and it must not be corroborated or contradicted with the travel figures.
This is a measurement limit, not evidence about the lift.
The recorded observation, verbatim
Per-rep travel cannot be used to judge range on Belt Bulgarian Split Squat.
Mean recorded travel per rep has been within a few millimetres of zero on every appearance - +0.005 m in this session, then -0.009, +0.011, +0.009, +0.029, -0.011 and -0.005 m across its earlier appearances - and negative values are physically meaningless.
The belt-mounted setup does not report the movement's travel to the device.
Amplitude is therefore the only range signal available on this exercise, and it must not be corroborated or contradicted with the travel figures.
This is a measurement limit, not evidence about the lift.
Recorded observation · data-quality
The leg curl logged five sets on the right leg and one on the left, against three each in the plan.
Seated Leg Curl recorded one left set and five right against a prescribed three per side, and several of those sets returned impossible travel figures.
Seated Leg Curl side attribution does not match its prescription and cannot be reconciled from the record.
The template prescribes 6x12 alternating, three sets per side.
The session recorded one left set (12 reps, 52.8 W mean, 0.113 m mean travel) and five right sets (12, 12, 12, 13 and 12 reps), and three of those five right sets return a negative mean travel figure, which is not a real reading.
Either two sets were performed on the right leg that should have been on the left, or the device mis-attributed them.
The distinction matters and only the athlete can settle it.
Because the doubt is about attribution rather than effort, this is withheld from qualification rather than counted as a failed performance.
The recorded observation, verbatim
Seated Leg Curl side attribution does not match its prescription and cannot be reconciled from the record.
The template prescribes 6x12 alternating, three sets per side.
The session recorded one left set (12 reps, 52.8 W mean, 0.113 m mean travel) and five right sets (12, 12, 12, 13 and 12 reps), and three of those five right sets return a negative mean travel figure, which is not a real reading.
Either two sets were performed on the right leg that should have been on the left, or the device mis-attributed them.
The distinction matters and only the athlete can settle it.
Because the doubt is about attribution rather than effort, this is withheld from qualification rather than counted as a failed performance.
Recorded observation · incomplete-performance
Two exercises logged a rep on the wrong side that never really happened, leaving each of them one real rep short.
Two sets recorded a phantom repetition on the opposite side, leaving Hip Extension and Push Twist one real rep short of their prescription.
Two movements lost a qualifying performance to a single phantom repetition rather than to any training limitation.
Standing Single-Leg Hip Extension set 2 recorded one left rep with -0.020 m travel and no power, plus eleven real right reps at 246.1 W mean, so the right side delivered 11 of 12.
Standing Push Twist set 2 recorded fifteen real left reps at 245.0 W mean plus one right rep at -0.010 m travel and no power, so the left side delivered 15 of 16.
Both cleared their gate scores comfortably - amplitude 4 on each, force control 5 and 4 - but the strategy requires the prescribed work to be completed, so neither counts toward its next step.
This is the same recording pattern already logged against this session.
The recorded observation, verbatim
Two movements lost a qualifying performance to a single phantom repetition rather than to any training limitation.
Standing Single-Leg Hip Extension set 2 recorded one left rep with -0.020 m travel and no power, plus eleven real right reps at 246.1 W mean, so the right side delivered 11 of 12.
Standing Push Twist set 2 recorded fifteen real left reps at 245.0 W mean plus one right rep at -0.010 m travel and no power, so the left side delivered 15 of 16.
Both cleared their gate scores comfortably - amplitude 4 on each, force control 5 and 4 - but the strategy requires the prescribed work to be completed, so neither counts toward its next step.
This is the same recording pattern already logged against this session.
Left / right balance — unilateral movements ⚖️
Your two sides differ most on Standing Single-Leg Calf Raise: the left did about 22% less work than the right. One session is not enough to call it real.Average power per rep differs most at Standing Single-Leg Calf Raise: 22% lower on the left. It needs to repeat before it counts as a pattern.Mean per-rep watts show the largest gap at Standing Single-Leg Calf Raise: 22% lower on the left. Repeat data is needed before calling it a pattern.
Left Right
Heart-rate arc ❤️
104 bpm
Session average
130 bpm
Peak
2.6 min
In threshold+ zones
Where this heart-rate data came from
Speediance in-session feed: 682 samples, irregularly spaced and gated to exercise windows, so the average is time spent training rather than wall-clock elapsed. Zone thresholds from the snapshot of 2026-08-10 (max observed 159 bpm).
Easy session for your heart, even at two hours. It stayed in the low bands almost the whole time.Heart rate stayed easy throughout: an average inside the recovery band, a peak well below threshold, and only a couple of minutes above the aerobic ceiling.Average 103.7 bpm against a 106 bpm recovery ceiling, peak 130, and 2.6 minutes above the 124 bpm aerobic boundary across 682 exercise-gated samples.
The highest heart rates came from the lifts you kept moving through, not the heaviest ones.The highest per-exercise averages belong to the movements with the most continuous work, not the heaviest loads. Heart rate does not measure resistance-training load and is not read that way here.Per-exercise means rank continuous work, not load: the highest windows are the single-leg extension and the woodchops, not the 66 lb split squat. HR does not quantify resistance load.
Cardio ⛷️
In-session · position 2 · Row & Ski
Aerobic Skiing (Seated Position)
1:40
duration
213.36
distance (device units)
28
strokes/min
102
peak HR (bpm)
1 set(s) recorded by the Speediance session itself.
No other activity logged on this calendar day outside the session.
In-session distance is the device's own figure, stored verbatim; Speediance publishes no unit with it, and its pace field is omitted here for the same reason.
Fuel and session context 🔋
Nutrition, 2026-08-10
No nutrition row
Nothing was logged for this day, so there is nothing to show.No intake was logged for this day, so this card is empty.Nutrition context omitted.
This gap is listed at the bottom of the page.Declared in the known-gaps footer.Declared in known gaps.
Recovery suggestion
Massage / soft-tissue
Massage suggestion: not yet available — data source and trigger logic pending. This card is a placeholder for a future soft-tissue / recovery recommendation.
Where this leaves the next legs session 🗓️
If you accept, next legs day adds reps to the hip flexion and the crunch. Nothing else changes.On acceptance, the next Legs session raises Standing Single-Leg Hip Flexion and Crunch From Top by two reps each. No load changes anywhere.On acceptance: Hip Flexion 6x12 at 36 lb, Crunch From Top 2x16 at 46 lb. Pull Through holds at 36 lb under the new setup cue.
Both split squats stay as they are with their reminders. Neither moves up until the range reading improves.Both split squats hold at their current loads with their depth cues in force. Neither earns a step until range steadiness improves, whichever way the score moves next.Belt Bulgarian Split Squat and Single-Arm Split Squat hold at 66 lb and 38 lb with cues 7 and 12 in force; neither steps without a clean amplitude 4.
Four more lifts are one clean session from their next step. Just repeat what you did.Four movements are one clean performance short of their next step: calf raise, single-leg extension, woodchops and hip adduction. They need repetition, not adjustment.Calf Raise, Single-Leg Extension, Horizontal Woodchops and Cable Hip Adduction each hold one qualifying performance at a new prescription and need a second before stepping.
Open items ❓
Standing Single-Leg Hip Flexionrep-capacity-updateproposed
Standing Single-Leg Hip Flexion on Intermediate - Legs: 6x10 to 6x12 per side at the same 36 lb. Four consecutive qualifying performances at 6x10 (the qualifying sessions); 12 is the middle rung of the 10-14 window.Standing Single-Leg Hip Flexion on Intermediate - Legs: 6x10 to 6x12 per side at the same 36 lb. Four consecutive qualifying performances at 6x10 (the qualifying sessions); 12 is the middle rung of the 10-14 window.Standing Single-Leg Hip Flexion on Intermediate - Legs: 6x10 to 6x12 per side at the same 36 lb. Four consecutive qualifying performances at 6x10 (the qualifying sessions); 12 is the middle rung of the 10-14 window.
The recorded directive, verbatim
Standing Single-Leg Hip Flexion on Intermediate - Legs: 6x10 to 6x12 per side at the same 36 lb. Four consecutive qualifying performances at 6x10 (the qualifying sessions); 12 is the middle rung of the 10-14 window.
Approve the rep increase on Standing Single-Leg Hip Flexion?
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Crunch From Toprep-capacity-updateproposed
Crunch From Top on Intermediate - Legs: 2x14 to 2x16 at the same 46 lb. Three qualifying performances at 2x14 (the qualifying sessions); 16 is the top of the 12-16 window, so the next step after this one is load.Crunch From Top on Intermediate - Legs: 2x14 to 2x16 at the same 46 lb. Three qualifying performances at 2x14 (the qualifying sessions); 16 is the top of the 12-16 window, so the next step after this one is load.Crunch From Top on Intermediate - Legs: 2x14 to 2x16 at the same 46 lb. Three qualifying performances at 2x14 (the qualifying sessions); 16 is the top of the 12-16 window, so the next step after this one is load.
The recorded directive, verbatim
Crunch From Top on Intermediate - Legs: 2x14 to 2x16 at the same 46 lb. Three qualifying performances at 2x14 (the qualifying sessions); 16 is the top of the 12-16 window, so the next step after this one is load.
Approve the rep increase on Crunch From Top?
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Single-Arm Split Squatholdproposed
Single-Arm Split Squat on Intermediate - Legs: hold 4x10 per side at 38 lb for one more appearance with the depth cue in force. Range steadiness has read 3 on four consecutive appearances; the cue has had one appearance to work.Single-Arm Split Squat on Intermediate - Legs: hold 4x10 per side at 38 lb for one more appearance with the depth cue in force. Range steadiness has read 3 on four consecutive appearances; the cue has had one appearance to work.Single-Arm Split Squat on Intermediate - Legs: hold 4x10 per side at 38 lb for one more appearance with the depth cue in force. Range steadiness has read 3 on four consecutive appearances; the cue has had one appearance to work.
The recorded directive, verbatim
Single-Arm Split Squat on Intermediate - Legs: hold 4x10 per side at 38 lb for one more appearance with the depth cue in force. Range steadiness has read 3 on four consecutive appearances; the cue has had one appearance to work.
Confirm the hold on Single-Arm Split Squat?
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Belt Bulgarian Split Squatholdproposed
Belt Bulgarian Split Squat on Intermediate - Legs: hold 4x10 per side at 66 lb and keep the depth cue in force. Range steadiness has cleared the compound bar once in seven appearances and read 2 this session, its lowest.Belt Bulgarian Split Squat on Intermediate - Legs: hold 4x10 per side at 66 lb and keep the depth cue in force. Range steadiness has cleared the compound bar once in seven appearances and read 2 this session, its lowest.Belt Bulgarian Split Squat on Intermediate - Legs: hold 4x10 per side at 66 lb and keep the depth cue in force. Range steadiness has cleared the compound bar once in seven appearances and read 2 this session, its lowest.
The recorded directive, verbatim
Belt Bulgarian Split Squat on Intermediate - Legs: hold 4x10 per side at 66 lb and keep the depth cue in force. Range steadiness has cleared the compound bar once in seven appearances and read 2 this session, its lowest.
Confirm the hold on Belt Bulgarian Split Squat?
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Seated Leg Curl athlete-follow-upaccepted
Seated Leg Curl on 2026-08-10: confirm whether sets 2 to 6 were all performed on the right leg. The record shows one left set and five right sets against a prescribed alternating 6x12, three per side.Seated Leg Curl on 2026-08-10: confirm whether sets 2 to 6 were all performed on the right leg. The record shows one left set and five right sets against a prescribed alternating 6x12, three per side.Seated Leg Curl on 2026-08-10: confirm whether sets 2 to 6 were all performed on the right leg. The record shows one left set and five right sets against a prescribed alternating 6x12, three per side.
The recorded directive, verbatim
Seated Leg Curl on 2026-08-10: confirm whether sets 2 to 6 were all performed on the right leg. The record shows one left set and five right sets against a prescribed alternating 6x12, three per side.
Answer the follow-up on Seated Leg Curl .
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Standing Push Twistrep-capacity-updateaccepted
Standing Push Twist: 2x10 to 2x12 per side at 56 lb on Intermediate - Back and Intermediate - Arms. Both prescribe 10 reps against a recorded 12-16 window, and both hold two clean qualifying performances at 2x10.Standing Push Twist: 2x10 to 2x12 per side at 56 lb on Intermediate - Back and Intermediate - Arms. Both prescribe 10 reps against a recorded 12-16 window, and both hold two clean qualifying performances at 2x10.Standing Push Twist: 2x10 to 2x12 per side at 56 lb on Intermediate - Back and Intermediate - Arms. Both prescribe 10 reps against a recorded 12-16 window, and both hold two clean qualifying performances at 2x10.
The recorded directive, verbatim
Standing Push Twist: 2x10 to 2x12 per side at 56 lb on Intermediate - Back and Intermediate - Arms. Both prescribe 10 reps against a recorded 12-16 window, and both hold two clean qualifying performances at 2x10.
Approve the rep increase on Standing Push Twist?
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Standing Horizontal Woodchops on Intermediate - Back: 2x12 to 2x14 per side at 28 lb. Two clean qualifying performances at 2x12 (the qualifying sessions); 14 is the middle rung of the 12-16 window.Standing Horizontal Woodchops on Intermediate - Back: 2x12 to 2x14 per side at 28 lb. Two clean qualifying performances at 2x12 (the qualifying sessions); 14 is the middle rung of the 12-16 window.Standing Horizontal Woodchops on Intermediate - Back: 2x12 to 2x14 per side at 28 lb. Two clean qualifying performances at 2x12 (the qualifying sessions); 14 is the middle rung of the 12-16 window.
The recorded directive, verbatim
Standing Horizontal Woodchops on Intermediate - Back: 2x12 to 2x14 per side at 28 lb. Two clean qualifying performances at 2x12 (the qualifying sessions); 14 is the middle rung of the 12-16 window.
Approve the rep increase on Standing Horizontal Woodchops?
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Seated Barbell Rowreset-weightaccepted
Seated Barbell Row on Intermediate - Back: drop 44 lb to 40 lb for one appearance, sets and reps unchanged at 3x10, to test whether the range opens up. Range steadiness has read 3 on six straight appearances at 44 lb.Seated Barbell Row on Intermediate - Back: drop 44 lb to 40 lb for one appearance, sets and reps unchanged at 3x10, to test whether the range opens up. Range steadiness has read 3 on six straight appearances at 44 lb.Seated Barbell Row on Intermediate - Back: drop 44 lb to 40 lb for one appearance, sets and reps unchanged at 3x10, to test whether the range opens up. Range steadiness has read 3 on six straight appearances at 44 lb.
The recorded directive, verbatim
Seated Barbell Row on Intermediate - Back: drop 44 lb to 40 lb for one appearance, sets and reps unchanged at 3x10, to test whether the range opens up. Range steadiness has read 3 on six straight appearances at 44 lb.
Approve resetting the load on Seated Barbell Row?
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Crunch From Toptechnique-cueaccepted
Create a standing cue for Crunch From Top: pull both handles to the same point on the thighs, and end the set when the right hand stops arriving there. Right-side travel was 0.281 m and 0.260 m against 0.341 m and 0.324 m on the left in this session, with bilateral balance down to 2 from 4.Create a standing cue for Crunch From Top: pull both handles to the same point on the thighs, and end the set when the right hand stops arriving there. Right-side travel was 0.281 m and 0.260 m against 0.341 m and 0.324 m on the left in this session, with bilateral balance down to 2 from 4.Create a standing cue for Crunch From Top: pull both handles to the same point on the thighs, and end the set when the right hand stops arriving there. Right-side travel was 0.281 m and 0.260 m against 0.341 m and 0.324 m on the left in this session, with bilateral balance down to 2 from 4.
The recorded directive, verbatim
Create a standing cue for Crunch From Top: pull both handles to the same point on the thighs, and end the set when the right hand stops arriving there. Right-side travel was 0.281 m and 0.260 m against 0.341 m and 0.324 m on the left in this session, with bilateral balance down to 2 from 4.
Put this cue in force for Crunch From Top?
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Other open items (11)
verified — Correct Belt Squat cross-template drift: push [template identifier removed] from 42 lb to 49 lb to match [template identifier removed]'s confirmed 2026-07-16 baseline (the only other current template holding this exercise; no other live template needs correction). Operator-directed per the shared-infra-propagation-gap pattern, not a gate-clear proposal.
verified — Correct Standing Tricep Rope Low to High Woodchops cross-template drift: push [template identifier removed] from 24 lb to 26 lb to match its own confirmed ceiling ([template identifier removed], the only other current template holding this exercise). Operator-directed: doesn't recall the exercise being difficult at 24 lb and believes 26 lb is achievable. Not a gate-clear proposal.
verified — Direct operator instruction: set Standing Horizontal Woodchops to 17 reps/side at the held 28 lb load (recorded as a new template revision; the Chest template was renamed in the same operation). Supersedes the related action's unapplied 2x12 proposal. Recorded post-hoc for ledger completeness -- the device write already landed and is evidenced by this session's clean completion.
verified — Standing Single-Leg Hip Extension on Intermediate - Shoulders: two clean comparable performances now exist at 2x12 and 66 lb on this template (2026-07-25 and 2026-07-30, 24 of 24 reps both times, AMP 4 / FCS 5), so the double-progression gate clears on the rep axis. Propose 2x14 per side at the same 66 lb, scoped to Intermediate - Shoulders only -- load stays canonical at 66 lb on every template holding this shared-infrastructure exercise and their rep prescriptions are untouched.
verified — Standing Single-Arm High-to-Low Chest Press on Intermediate - Chest: raise the working load from 10 lb to 16 lb per side, sets and reps unchanged at 2x12. This is a baseline correction, not a gated progression step - the 10 lb was never chosen by a coaching decision, it is the Speediance catalog's recommended starting weight carried through unchanged, and the athlete's own note on the session was "This is too light". The 2-5% increase band does not apply to a floor value that was never set. 16 lb is picked to land the movement between the bilateral Incline Dual-Handle Chest Press (45 lb, about 22.5 lb per arm) and its current 10 lb, and should put mean per-rep power near 50 W against today's 30-33 W. Treat the next appearance as the real baseline test: if 12 reps per side still finish easily at AMP 4 or better, the following step is 20 lb. Exercise sits in Intermediate - Chest only, so nothing propagates.
verified — Seated Single-Arm Crossbody Row on Intermediate - Back: reset the load from 10 lb to 32 lb, sets and reps unchanged at 6x12 (3 per side). This is a baseline calibration, not a gated progression step - 10 lb was the placeholder the exercise entered the template with on 2026-07-29 and the athlete reports it as far below their working capacity. 32 lb is roughly 73% of the 44 lb the replaced Seated Single-Arm Row carried at the same 3x12 per side, discounted for the weaker crossbody line. If it still reads easy on the next appearance, correct it in one further step rather than creeping upward; the rep window floor for this exercise is set at 12 once the corrected load produces its first qualifying performance.
verified — Seated Single-Arm Cross Body Pulldown on Intermediate - Back: reset the load from 10 lb to 22 lb, sets and reps unchanged at 6x12 (3 per side). Baseline calibration, not a gated step. 22 lb matches the load the replaced Standing Single-Arm Row carried at the same 3x12 per side, and sits below the per-arm share of the bilateral Seated Dual-Handle Lat Pulldown now at 53 lb, which is the right side of cautious for a crossbody line. Same instruction as the crossbody row: report it in Current Workout Notes if it still reads easy and it gets one further correction, not a creep.
accepted — Standing Push Twist: 2x10 to 2x12 per side at 56 lb on Intermediate - Back and Intermediate - Arms. Both prescribe 10 reps against a recorded 12-16 window, and both hold two clean qualifying performances at 2x10.
accepted — Standing Horizontal Woodchops on Intermediate - Back: 2x12 to 2x14 per side at 28 lb. Two clean qualifying performances at 2x12 (the qualifying sessions); 14 is the middle rung of the 12-16 window.
accepted — Seated Barbell Row on Intermediate - Back: drop 44 lb to 40 lb for one appearance, sets and reps unchanged at 3x10, to test whether the range opens up. Range steadiness has read 3 on six straight appearances at 44 lb.
accepted — Create a standing cue for Crunch From Top: pull both handles to the same point on the thighs, and end the set when the right hand stops arriving there. Right-side travel was 0.281 m and 0.260 m against 0.341 m and 0.324 m on the left in this session, with bilateral balance down to 2 from 4.
The right calf is doing a shorter, faster rep than the left - left travels 20-40% further for the same power. Match the right side's range to the left. Both sides are also moving very little in absolute terms, so check heel drop and top position before the first rep and take the full stretch at the bottom.
Belt Bulgarian Split Squatsince 2026-08-02cue 7
Take the back knee lower and pause a beat at the bottom before you drive up. Depth is what is holding this lift, not strength.
Single-Arm Split Squatsince 2026-08-06cue 12
Take the back knee down to a consistent depth and pause a beat at the bottom before you drive up. Keep the loaded arm quiet so the leg does the work. Depth is what is holding this lift, not strength.
Crunch From Topsince 2026-08-10cue 14
Pull both handles to the same point on the thighs every rep, and end the set the moment the right hand stops arriving there. The right arm is travelling about a fifth less than the left - stop the set rather than finishing it short.
Standing Tricep Rope Pull Through（Main Frame）added by this reviewcue 15
Set up further back from the machine before the first rep. From close in there is no room to hinge, so the rep starts short no matter how hard you push the hips back. Step back far enough that you can bend forward more and get a longer stroke, then keep that same distance for every set.