Actual Precision Health report · static read-only Mission Control copy · internal record identifiers removed · decisions disabled

Training review · Precision Health

this session the relevant review 2026-08-11 17:15–18:30 MDT lbs

Intermediate — Shoulders

Reading level
Plain 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
9,807.5 lbs
Everything you lifted, added upProvider session totalProvider session total
Duration
74 min
17:15–18:30 MDT
Quality checks passed
10/10
Held means do it again, not you failedHeld means repeat, not failedHeld means repeat, not failed
New best weights
0
Heaviest you have worked at, not a one-off repCompared on your usual working weightModal working-load comparison
Decisions waiting
7
Things for you to say yes or no toFrom this reviewFrom this review

27 working sets · 10 loaded movements (of 20 total)

Verdict

You did every rep, and eight of ten exercises earned a step forward.Every rep completed; eight of ten movements earned a step, two stalled on a load slip and a range dip.All 27 working sets completed at revision; eight of ten movements qualified, two stalled on load discipline and range.

What went well

  • Every weight, set and rep matched the plan exactly, start to finish, inside a 75-minute window. Nothing was skipped or trimmed.The session ran exactly as written: 27 working sets at their prescribed loads and reps, finished inside a 75-minute window with nothing dropped.Full conformance to applied revision: 27 working sets, 9,807.5 lb capacity, every prescribed rep completed across a 75-minute 17:15 to 18:30 window.
  • The machine rated your control top marks on nearly every exercise, and your movement range held steady on nine of the ten.Control scored at or near the top on every loaded movement, and range steadiness held its usual mark on nine of the ten.Force control read 5 on eight of ten loaded movements and 4 on the other two; range steadiness read 4 on nine. Ten of ten cleared the quality rule.
  • Five exercises earned a step up. Four get more reps; the standing lateral raise gets more weight because it is at the top of its rep range.Five exercises have now done enough clean sessions to move up. Four gain reps, and the standing lateral raise gains weight because it has run out of rep room.Five movements banked the qualifying performances their step needs: four on the rep axis and Standing Single-Arm Lateral Raise at its 12-rep window top, so its axis is load.

Worth watching

  • Your second face pull set was heavier than planned, by accident. That set cannot count toward your next step, so the exercise stays where it is.The face pull ran heavier on its second set than the plan called for, unintentionally. A set at the wrong load cannot count toward earning the next step.Face pull set 1 ran at the prescribed 33 lb and set 2 averaged 34.7 lb, peaking at 36. Unintended, so the performance is not comparable and banks nothing.
  • You finished the tricep crunch, but you did not move through as much range as usual. That is why the extra reps wait.The tricep rope crunch completed its work, but the range score dropped to 3 from the 4 it has read on its last five appearances.Seated Tricep Rope Crunch read range steadiness 3 against a 4 on each of its last five appearances, with force control 5 and all 14 reps completed.
  • One leg registered less power than the other on the hip extension. The sides were measured at different points in the session, so it does not mean much.The single-leg hip extension shows a power difference between sides, but the two sides ran in different set positions, so the number is not a clean comparison.Standing Single-Leg Hip Extension shows a -12% side gap in mean power against a 6.8% within-athlete noise floor, but it alternates sides across set positions, so the figure is confounded by set order.

Even better if

  • Set the face pull to 33 pounds and check it before your second set. One clean session at that weight puts it back on track.Set the face pull to 33 lb and check it again before the second set. One clean session at that load restarts its progression count.Hold Face Pull at 33 lb for one appearance and set both sets before starting. A clean 2x14 restarts a count this session broke.
  • Keep the tricep crunch at 42 pounds and focus on the full movement. Adding reps to a short movement just practises the short movement.Keep the tricep rope crunch at 42 lb and work on moving through the full range before adding any reps to it.Hold Seated Tricep Rope Crunch at 42 lb and rebuild range before adding reps. Adding reps to a shortened movement trains the shortened movement.
  • Two exercises need one more clean session before the weight goes up. Just repeat them exactly as written next time.Two shoulder exercises are one clean session away from a weight increase. Repeating them exactly as written is the whole job next time.Dual-Handle Lateral Raise and Rear Delt Fly each ran their first clean session at the prescription applied 2026-08-05. One more each and both earn a load step.

Gate scoreboard  — 10/10 passed

10 exercises moved well enough to earn a step up. None are staying the same until the movement looks right again.10 movements cleared their movement-quality check; none are held for one more clean session.10 movements cleared their quality rule; none 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.

MovementResultLoadAMPFCSAMP trendMax load historyNext
Seated Single-Arm Shoulder PresscompoundPASS16 lbs45Change queued
Seated lateral raiseisolationPASS21 lbs45Banked 1 of 2
Standing Single-Arm Rear Delt FlyisolationPASS18 lbs45Banked 1 of 2
Standing Cable External RotationisolationPASS18 lbs45Change queued
Horizontal woodchopscompoundPASS28 lbs45Change queued
Standing Single-Arm Lateral RaiseisolationPASS18 lbs44Change queued
Push twistcompoundPASS56 lbs45Change queued
Single-leg hip extensionisolationPASS68 lbs44Banked 1 of 2
Face pullisolationPASS33 lbs45Change queued
Rope crunchisolationPASS42 lbs35Change queued
What the Next column means
Change queued
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

Every set and rep in the session matched the plan on the machine, all twenty-seven working sets, with nothing dropped or trimmed anywhere.

All ten loaded movements ran at exactly the sets, reps and loads of the frozen plan: twenty-seven working sets, no shortfall anywhere.

  • All ten working exercises completed every prescribed set and repetition against the matching session plan revision.
  • Twenty-seven working sets, no shortfall on any set, and completion score 5 on every scored exercise.
  • Total capacity 9807.5 lb over 75 minutes.
The recorded observation, verbatim
  • All ten working exercises completed every prescribed set and repetition against the matching session plan revision.
  • Twenty-seven working sets, no shortfall on any set, and completion score 5 on every scored exercise.
  • Total capacity 9807.5 lb over 75 minutes.
Recorded observation · progression-qualified

The shoulder press has now been done cleanly twice at the same weight and reps, which is what earns the next step. It gets more reps, not more weight.

Two clean sessions at 4x10 per side with 16 lb, with control and range both good. Ten reps is the bottom of its range, so reps move first.

  • Seated Single-Arm Shoulder Press banked its second clean performance at 4x10 per side @ 16 lb (this session on 2026-07-31, this session today).
  • Amplitude 4 and force control 5 clear the compound gate expression.
  • Ten reps sits at the floor of the recorded 10-14 window, so the earned axis is reps, not load.
The recorded observation, verbatim
  • Seated Single-Arm Shoulder Press banked its second clean performance at 4x10 per side @ 16 lb (this session on 2026-07-31, this session today).
  • Amplitude 4 and force control 5 clear the compound gate expression.
  • Ten reps sits at the floor of the recorded 10-14 window, so the earned axis is reps, not load.
Recorded observation · progression-qualified

The cable external rotation earned its step with a second clean session. More reps at the same weight, and it is the last rep step before the weight moves.

Second clean session at 2x12 per side with 18 lb. Twelve is one rung below the top of its range, so this is the final rep step before load.

  • Standing Cable External Rotation banked its second clean performance at 2x12 per side @ 18 lb (the qualifying sessions).
  • Amplitude 4 and force control 5 clear the isolation gate.
  • Twelve reps sits below the 14 top of the recorded 10-14 window, so the earned axis is reps.
The recorded observation, verbatim
  • Standing Cable External Rotation banked its second clean performance at 2x12 per side @ 18 lb (the qualifying sessions).
  • Amplitude 4 and force control 5 clear the isolation gate.
  • Twelve reps sits below the 14 top of the recorded 10-14 window, so the earned axis is reps.
Recorded observation · progression-qualified

The woodchops have been done cleanly three times at the same weight and reps, one more than needed, so the extra reps are well earned.

Three clean sessions at 4x12 per side with 28 lb against a requirement of two. Twelve is the bottom of its range, so reps move.

  • Standing Horizontal Woodchops has now recorded three clean performances at 4x12 per side @ 28 lb on this template (the qualifying sessions) against a requirement of two.
  • Amplitude 4 and force control 5 clear the compound gate.
  • Twelve reps is the floor of the recorded 12-16 window, so the earned axis is reps.
The recorded observation, verbatim
  • Standing Horizontal Woodchops has now recorded three clean performances at 4x12 per side @ 28 lb on this template (the qualifying sessions) against a requirement of two.
  • Amplitude 4 and force control 5 clear the compound gate.
  • Twelve reps is the floor of the recorded 12-16 window, so the earned axis is reps.
Recorded observation · progression-qualified

The push twist earned its rep step here. It also appears in two other workouts, and each workout counts its own reps separately.

Second clean session at 2x12 per side with 56 lb on this workout. The same exercise in Back and Arms keeps its own rep count.

  • Standing Push Twist banked its second clean performance at 2x12 per side @ 56 lb on this template (the qualifying sessions).
  • Amplitude 4 and force control 5 clear the compound gate.
  • Twelve reps is the floor of the recorded 12-16 window, so the earned axis is reps.
  • This exercise is shared infrastructure with Intermediate - Back and Intermediate - Arms; the rep decision is per-template and does not propagate.
The recorded observation, verbatim
  • Standing Push Twist banked its second clean performance at 2x12 per side @ 56 lb on this template (the qualifying sessions).
  • Amplitude 4 and force control 5 clear the compound gate.
  • Twelve reps is the floor of the recorded 12-16 window, so the earned axis is reps.
  • This exercise is shared infrastructure with Intermediate - Back and Intermediate - Arms; the rep decision is per-template and does not propagate.
Recorded observation · progression-qualified

The standing lateral raise has done three clean sessions at the top of its rep range. There is no rep room left, so the weight goes up instead.

Three clean sessions at 4x12 per side with 18 lb. Twelve is the deliberate ceiling for lateral raises, so the earned move is load, with reps back to ten.

  • Standing Single-Arm Lateral Raise has now recorded three clean performances at 4x12 per side @ 18 lb (the qualifying sessions).
  • Amplitude 4 and force control 4 both meet the >=4 isolation bar.
  • Twelve reps is the TOP of this exercise's 10-12 override window - the operator cap that keeps lateral raises off the wider band - so the earned axis is load, and reps reset to the 10 floor on the step.
The recorded observation, verbatim
  • Standing Single-Arm Lateral Raise has now recorded three clean performances at 4x12 per side @ 18 lb (the qualifying sessions).
  • Amplitude 4 and force control 4 both meet the >=4 isolation bar.
  • Twelve reps is the TOP of this exercise's 10-12 override window - the operator cap that keeps lateral raises off the wider band - so the earned axis is load, and reps reset to the 10 floor on the step.
Recorded observation · new-prescription-baseline

This was the first session at the new weight and reps set on the fifth of August. One more clean session like it and the weight can rise.

First qualifying session at 2x12 with 21 lb, the prescription applied on 2026-08-05. Twelve is its ceiling, so a second clean session earns a load step.

  • Seated Dual-Handle Lateral Raise ran its first performance at 2x12 @ 21 lb, the prescription applied to the template on 2026-08-05 (previously 2x10 @ 22 lb).
  • Twenty-four reps completed with amplitude 4, force control 5 and bilateral balance 4.
  • Twelve is the top of the 10-12 override window, so the next earned step is load - but this is one qualifying performance against a requirement of two.
The recorded observation, verbatim
  • Seated Dual-Handle Lateral Raise ran its first performance at 2x12 @ 21 lb, the prescription applied to the template on 2026-08-05 (previously 2x10 @ 22 lb).
  • Twenty-four reps completed with amplitude 4, force control 5 and bilateral balance 4.
  • Twelve is the top of the 10-12 override window, so the next earned step is load - but this is one qualifying performance against a requirement of two.
Recorded observation · new-prescription-baseline

First session at the new setting, done cleanly across all four sets. One more like it and this exercise earns more weight.

First qualifying session at 4x14 per side with 18 lb, applied on 2026-08-05. Fourteen is the top of its range, so the next step is load.

  • Standing Single-Arm Rear Delt Fly ran its first performance at 4x14 per side @ 18 lb, the prescription applied on 2026-08-05 (previously 4x12 @ 19 lb).
  • Fifty-six reps completed with amplitude 4 and force control 5.
  • Fourteen is the top of the recorded 10-14 window, so the next earned step is load after one more clean performance.
The recorded observation, verbatim
  • Standing Single-Arm Rear Delt Fly ran its first performance at 4x14 per side @ 18 lb, the prescription applied on 2026-08-05 (previously 4x12 @ 19 lb).
  • Fifty-six reps completed with amplitude 4 and force control 5.
  • Fourteen is the top of the recorded 10-14 window, so the next earned step is load after one more clean performance.
Recorded observation · shared-infra-confirmation

The hip extension carries the same weight it already uses in your other workouts, but this workout counts its own reps and needs one more clean session.

First Shoulders appearance at 2x12 per side with 68 lb. Load is shared across workouts and reps are counted per workout, so this one needs a second session.

  • Standing Single-Leg Hip Extension ran its first Shoulders appearance at 2x12 per side @ 68 lb.
  • The 68 lb load is canonical and already carried on Legs, Back and Core Express since 2026-08-06; the rep axis is per-template, so this template holds one qualifying performance at 2x12 and needs a second before the step to 14.
  • Force control read 4 against a 5 on its last four appearances elsewhere - inside the bar, worth watching rather than acting on.
The recorded observation, verbatim
  • Standing Single-Leg Hip Extension ran its first Shoulders appearance at 2x12 per side @ 68 lb.
  • The 68 lb load is canonical and already carried on Legs, Back and Core Express since 2026-08-06; the rep axis is per-template, so this template holds one qualifying performance at 2x12 and needs a second before the step to 14.
  • Force control read 4 against a 5 on its last four appearances elsewhere - inside the bar, worth watching rather than acting on.
Recorded observation · plan-deviation

The first set ran at the planned weight and the second crept heavier. You confirmed it was not intended, so that set cannot count.

Set 1 at 33 lb as planned, set 2 averaging 34.7 lb with a 36 lb peak. Unintended, so the session is not comparable and banks nothing.

  • Standing Tricep Rope Face Pull (Middle Delts) was prescribed 2x14 @ 33 lb.
  • Set 1 ran at exactly 33 lb (462 lb capacity over 14 reps); set 2 averaged 34.7 lb and peaked at 36 lb (485.5 lb capacity over 14 reps).
  • Asked directly, the athlete confirmed the increase was not deliberate.
  • The 33 lb prescription was itself a reduction applied on 2026-08-05 from the 37 lb run on 2026-07-31, so set 2 drifted back toward the old load.
  • Work was completed and technique scored 4/5, but set 2 is not comparable to the accepted prescription, so this performance does not qualify.
The recorded observation, verbatim
  • Standing Tricep Rope Face Pull (Middle Delts) was prescribed 2x14 @ 33 lb.
  • Set 1 ran at exactly 33 lb (462 lb capacity over 14 reps); set 2 averaged 34.7 lb and peaked at 36 lb (485.5 lb capacity over 14 reps).
  • Asked directly, the athlete confirmed the increase was not deliberate.
  • The 33 lb prescription was itself a reduction applied on 2026-08-05 from the 37 lb run on 2026-07-31, so set 2 drifted back toward the old load.
  • Work was completed and technique scored 4/5, but set 2 is not comparable to the accepted prescription, so this performance does not qualify.
Recorded observation · quality-hold

You finished all the reps, but the machine says you did not travel as far as usual. Missing that mark holds the extra reps without moving you backwards.

All 14 reps completed at 42 lb with control at 5, but range steadiness read 3 against 4 on the last five appearances. That holds the step, it does not deload.

  • Seated Tricep Rope Crunch completed its prescribed 1x14 @ 42 lb with force control 5, but range steadiness read 3 against the >=4 isolation bar - down from 4 on each of its last five appearances (the qualifying sessions).
  • Missing the amplitude bar while completing the work is a hold, not a failed performance: it withholds the rep step and does NOT trigger a deload.
The recorded observation, verbatim
  • Seated Tricep Rope Crunch completed its prescribed 1x14 @ 42 lb with force control 5, but range steadiness read 3 against the >=4 isolation bar - down from 4 on each of its last five appearances (the qualifying sessions).
  • Missing the amplitude bar while completing the work is a hold, not a failed performance: it withholds the rep step and does NOT trigger a deload.
Recorded observation · conditioning

This was a strength session, not a fitness one, and the numbers agree. The only hard part for your heart was the rowing warm-up.

Average 113 bpm with a 141 peak on the row. The lifting sets sat between 108.4 and 120.1 bpm, which is a controlled strength session.

  • Heart rate across the 75-minute session averaged 113 bpm with a range of 80-141 bpm over 380 samples.
  • The 141 bpm peak came on the 8-minute aerobic row, the only genuinely aerobic block.
  • Working strength sets averaged 108-120 bpm, with the highest on Standing Push Twist (120.1 bpm) and the lowest on Seated Dual-Handle Lateral Raise (108.4 bpm).
  • This is a controlled strength session, not a conditioning one, and the profile matches that intent.
The recorded observation, verbatim
  • Heart rate across the 75-minute session averaged 113 bpm with a range of 80-141 bpm over 380 samples.
  • The 141 bpm peak came on the 8-minute aerobic row, the only genuinely aerobic block.
  • Working strength sets averaged 108-120 bpm, with the highest on Standing Push Twist (120.1 bpm) and the lowest on Seated Dual-Handle Lateral Raise (108.4 bpm).
  • This is a controlled strength session, not a conditioning one, and the profile matches that intent.
Recorded observation · data-provenance

No notes were typed on the workout page for this session, and you confirmed that. Everything here comes from the device record.

The notes page was seeded correctly and the inbox was empty, and you confirmed nothing was typed. This review rests on device evidence alone.

  • No Current Workout Notes were submitted for this session.
  • The page was seeded and landed correctly against plan revision and the submission inbox validated with zero rows; asked under the operator gate, the athlete confirmed they typed nothing.
  • The zero-item feedback capture is a deliberate zero-item record of that confirmation and is NOT athlete-authored page feedback.
  • Every interpretation in this review therefore rests on device evidence alone.
The recorded observation, verbatim
  • No Current Workout Notes were submitted for this session.
  • The page was seeded and landed correctly against plan revision and the submission inbox validated with zero rows; asked under the operator gate, the athlete confirmed they typed nothing.
  • The zero-item feedback capture is a deliberate zero-item record of that confirmation and is NOT athlete-authored page feedback.
  • Every interpretation in this review therefore rests on device evidence alone.

Left / right balance — unilateral movements  ⚖️

Your two sides differ most on Single-leg hip extension: the left did about 12% less work than the right. One session is not enough to call it real.Average power per rep differs most at Single-leg hip extension: 12% lower on the left. It needs to repeat before it counts as a pattern.Mean per-rep watts show the largest gap at Single-leg hip extension: 12% lower on the left. Repeat data is needed before calling it a pattern.

Left Right

Heart-rate arc  ❤️

113 bpm
Session average
141 bpm
Peak
8.3 min
In threshold+ zones
Where this heart-rate data came from

Speediance in-session feed: 380 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 2026-08-11 (max observed 157 bpm).

Recovery <106Aerobic 106–124Threshold 124–141Anaerobic >141

Your heart rate stayed easy the whole session. The highest point was the rowing warm-up, not any of the lifting.Heart rate stayed moderate throughout: the peak came on the rowing warm-up, and the lifting sets held a steady, unhurried range.Average 113 bpm across 380 exercise-gated samples, peak 141 on the 8-minute row, minimum 80. Working sets sat between 108 and 120 bpm average.

Cardio  ⛷️

In-session · position 2 · Row & Ski

Aerobic Rowing

8:00
duration
1073.72
distance (device units)
29
strokes/min
141
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, 2026-08-11

67 g protein · 32 oz water

You got 68 g less protein than you were aiming for, and 72 oz less water.Protein finished 68 g below target; water finished 72 oz below target.Protein 68 g below target, water 72 oz below target, on logged entries only.

These are only the things you wrote down — nothing here is guessed.From your logged entries for the logged day; nothing is estimated at report time.Nutrition the logged day; logged values only, no report-time estimates.

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 shoulders session  🗓️

Open items  ❓

Seated Single-Arm Shoulder Pressrep-capacity-updateproposed
Add two reps per set on the single-arm shoulder press: 4x12 per side instead of 4x10, same 16 lb. Two clean sessions at that prescription earned it.The weight stays at 16 lb and you do more reps. Two clean sessions at 4x10 per side means the next step is 4x12, which is how this programme adds work before it adds load.Seated Single-Arm Shoulder Press on Intermediate - Shoulders: 4x10 to 4x12 per side at the same 16 lb. Two clean qualifying performances at 4x10 @ 16 lb (the qualifying sessions); 12 is one rung inside the recorded 10-14 window, so reps move and load holds.
The recorded directive, verbatim

Seated Single-Arm Shoulder Press on Intermediate - Shoulders: 4x10 to 4x12 per side at the same 16 lb. Two clean qualifying performances at 4x10 @ 16 lb (the qualifying sessions); 12 is one rung inside the recorded 10-14 window, so reps move and load holds.

Say yes or no to doing more reps on Seated Single-Arm Shoulder Press.Approve the rep increase on Seated Single-Arm Shoulder Press?Approve the rep-capacity update on Seated Single-Arm Shoulder Press?

Static Guest Mode copy · the controls work, but nothing leaves this page: no request is sent and nothing is stored. Reload and the board is blank again.

Standing Cable External Rotationrep-capacity-updateproposed
Two more reps per set on the cable external rotation: 2x14 per side at the same 18 lb. That is the last rep step before the load moves.Same 18 lb, two extra reps per side, so 2x12 becomes 2x14. Once you hold that cleanly this exercise has run out of rep room and the next change will be weight.Standing Cable External Rotation on Intermediate - Shoulders: 2x12 to 2x14 per side at the same 18 lb. Two clean qualifying performances at 2x12 @ 18 lb (the qualifying sessions); 14 is the top of the recorded 10-14 window, so this is the last rep step before load.
The recorded directive, verbatim

Standing Cable External Rotation on Intermediate - Shoulders: 2x12 to 2x14 per side at the same 18 lb. Two clean qualifying performances at 2x12 @ 18 lb (the qualifying sessions); 14 is the top of the recorded 10-14 window, so this is the last rep step before load.

Say yes or no to doing more reps on Standing Cable External Rotation.Approve the rep increase on Standing Cable External Rotation?Approve the rep-capacity update on Standing Cable External Rotation?

Static Guest Mode copy · the controls work, but nothing leaves this page: no request is sent and nothing is stored. Reload and the board is blank again.

Standing Horizontal Woodchopsrep-capacity-updateproposed
Woodchops go from 4x12 to 4x14 per side at the same 28 lb. Three clean sessions at the current prescription is one more than the gate asks for.The 28 lb stays and you add two reps a set, 4x12 to 4x14 per side. Three clean sessions is one more than this programme needs before it moves you up a rung.Standing Horizontal Woodchops on Intermediate - Shoulders: 4x12 to 4x14 per side at the same 28 lb. Three clean qualifying performances at 4x12 @ 28 lb (the qualifying sessions) against a requirement of two; 14 is one rung inside the recorded 12-16 window.
The recorded directive, verbatim

Standing Horizontal Woodchops on Intermediate - Shoulders: 4x12 to 4x14 per side at the same 28 lb. Three clean qualifying performances at 4x12 @ 28 lb (the qualifying sessions) against a requirement of two; 14 is one rung inside the recorded 12-16 window.

Say yes or no to doing more reps on Standing Horizontal Woodchops.Approve the rep increase on Standing Horizontal Woodchops?Approve the rep-capacity update on Standing Horizontal Woodchops?

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Standing Push Twistrep-capacity-updateproposed
Push twist moves to 2x14 per side at the same 56 lb, on Shoulders only. Back and Arms keep their own rep count for this exercise.Add two reps per side, 2x12 to 2x14, with 56 lb unchanged. This exercise appears in more than one workout, and a rep change in one does not follow it into the others.Standing Push Twist on Intermediate - Shoulders: 2x12 to 2x14 per side at the same 56 lb. Two clean qualifying performances at 2x12 @ 56 lb (the qualifying sessions). This is the Shoulders template only - the rep axis does not propagate to Back or Arms, which hold the same exercise.
The recorded directive, verbatim

Standing Push Twist on Intermediate - Shoulders: 2x12 to 2x14 per side at the same 56 lb. Two clean qualifying performances at 2x12 @ 56 lb (the qualifying sessions). This is the Shoulders template only - the rep axis does not propagate to Back or Arms, which hold the same exercise.

Say yes or no to doing more reps on Standing Push Twist.Approve the rep increase on Standing Push Twist?Approve the rep-capacity update on Standing Push Twist?

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Standing Single-Arm Lateral Raise（Main Frame）propose-weight-increaseproposed
Lateral raise earns its first weight step: 18 to 19 lb, with reps reset to 4x10 per side. You are at the top of its rep range.You have run 12 reps at 18 lb three clean times, which is the ceiling set for this exercise. So the weight goes to 19 lb and reps drop to 10 to start climbing again.Standing Single-Arm Lateral Raise on Intermediate - Shoulders: 18 to 19 lb, with reps reset from 12 to the 10 floor - so 4x10 per side at 19 lb. Three clean qualifying performances at 4x12 @ 18 lb (the qualifying sessions) with reps at the top of the 10-12 override window. 1 lb is the smallest step the device supports at this load (+5.6 percent, above the 2-5 percent target band but well inside the 10 percent cap).
The recorded directive, verbatim

Standing Single-Arm Lateral Raise on Intermediate - Shoulders: 18 to 19 lb, with reps reset from 12 to the 10 floor - so 4x10 per side at 19 lb. Three clean qualifying performances at 4x12 @ 18 lb (the qualifying sessions) with reps at the top of the 10-12 override window. 1 lb is the smallest step the device supports at this load (+5.6 percent, above the 2-5 percent target band but well inside the 10 percent cap).

Say yes or no to a heavier weight on Standing Single-Arm Lateral Raise（Main Frame）.Approve the load change on Standing Single-Arm Lateral Raise（Main Frame）?Approve the proposed load increase on Standing Single-Arm Lateral Raise（Main Frame）?

Static Guest Mode copy · the controls work, but nothing leaves this page: no request is sent and nothing is stored. Reload and the board is blank again.

Standing Tricep Rope Face Pull (Middle Delts)holdproposed
Face pull holds at 33 lb for one more appearance, and both sets must run at that load. Set two crept up, which stalls the progression count.Keep the face pull at 33 lb next time and check the machine before set two. It drifted to 36 lb this session, and a set at the wrong load cannot count toward a step.Standing Tricep Rope Face Pull (Middle Delts) on Intermediate - Shoulders: hold 2x14 at 33 lb for one more appearance and run BOTH sets at the prescribed load. Set 2 drifted to a 36 lb peak this session without intent, which makes the performance non-comparable and stalls the gate; a clean 2x14 at 33 lb restarts the count.
The recorded directive, verbatim

Standing Tricep Rope Face Pull (Middle Delts) on Intermediate - Shoulders: hold 2x14 at 33 lb for one more appearance and run BOTH sets at the prescribed load. Set 2 drifted to a 36 lb peak this session without intent, which makes the performance non-comparable and stalls the gate; a clean 2x14 at 33 lb restarts the count.

Confirm keeping Standing Tricep Rope Face Pull (Middle Delts) exactly as it is for now?Confirm the hold on Standing Tricep Rope Face Pull (Middle Delts)?Confirm the hold on Standing Tricep Rope Face Pull (Middle Delts) pending further evidence?

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Seated Tricep Rope Crunchholdproposed
Tricep rope crunch holds at 42 lb. Range steadiness read 3 this session against the 4 it has read all week, so the earned rep step waits.Hold this at 42 lb rather than adding reps. The machine scored your range of motion 3 instead of the 4 it gave you on the last five appearances, so the step waits for cleaner reps.Seated Tricep Rope Crunch on Intermediate - Shoulders: hold 1x14 at 42 lb and withhold the earned rep step until range steadiness reads 4 or better. It read 3 this session against 4 on each of the last five appearances; the work was completed, so this is a hold and not a deload.
The recorded directive, verbatim

Seated Tricep Rope Crunch on Intermediate - Shoulders: hold 1x14 at 42 lb and withhold the earned rep step until range steadiness reads 4 or better. It read 3 this session against 4 on each of the last five appearances; the work was completed, so this is a hold and not a deload.

Confirm keeping Seated Tricep Rope Crunch exactly as it is for now?Confirm the hold on Seated Tricep Rope Crunch?Confirm the hold on Seated Tricep Rope Crunch pending further evidence?

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Other open items (13)
  • 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-Arm Lateral Raise on Intermediate - Shoulders: two clean comparable performances now exist at 4x12 and 18 lb (2026-07-25 and 2026-07-30, 48 of 48 reps both times, amplitude 4 both times), so the double-progression gate clears on the rep axis. Propose 4x14 per side at the same 18 lb. The single-session force-control dip from 5 to 4 is within variance and is not treated as gate-blocking under the active strategy.
  • 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.
  • verified — Seated Tricep Rope Crunch: the device ran 42 lb while Intermediate - Arms prescribes 40 lb, and the same divergence appears in the Back template's device snapshot. Decide which is canonical and push it to both, or accept 42 lb and correct the templates. Low priority - 2 lb is below any training threshold - but an unreconciled disagreement between the plan and the machine is how larger drift starts.
  • verified — Device disagrees with the canonical copy of the Shoulders template (2 divergence(s)): at position 6 PH holds Rotator Cuff Stimulation where the device has Seated Dual-Handle Lateral Raise, and at position 8 the same two movements are the other way round. Decide which side is right: accept to correct the device through the template-edit loop, or sync the device state into PH if the device change was deliberate.
  • verified — 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.
  • verified — 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.
  • verified — 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 coaching cues  💬

No standing cues on this session’s movements, and nothing in this session’s evidence suggests one.