Precision Health — Weekly Training Review
4 sessions · layer 1 rendered 2026-08-13 14:53 MDT · vs = prior week (27 Jul – 2 Aug 2026) · narrative snapshot v2 · 2026-08-12
| Date | Template match | Volume lb | Min | Work |
|---|---|---|---|---|
| Tue 04 Aug | [template identifier removed] (91%) | 12,454 | 79 | 32 sets · 2 PR |
| Wed 05 Aug | Intermediate - Legs | 18,696 | 71 | 45 sets · 1 PR |
| Sat 08 Aug | Intermediate - Back | 24,030 | 115 | 43 sets · 1 PR |
| Sun 09 Aug | Intermediate - Core Express #1 | 8,468 | 31 | 14 sets · 1 PR |
The dashed line at 4 is the smallest amount of work per muscle per week that research actually shows is worth doing. There is no line at the top on purpose: the old 10–20 "green zone" came from numbers nobody has properly demonstrated, so it was removed rather than left there looking official. Only loaded exercises count, and a left-and-right exercise counts once. A set counts 1.0 for a muscle doing the work and 0.5 for one helping out — which is why you will see halves.
The dashed line at 4 is the minimum effective dose — the only per-muscle weekly figure with a published derivation behind it. There is deliberately no upper band: the 10–20 range shown here previously came from a family of landmarks with no peer-reviewed derivation, and one is not drawn again until something published supports it. Working sets only (loaded exercises); a unilateral set counts once. A set counts 1.0 toward each muscle that drives the movement and 0.5 toward each that assists — a stated convention, not a finding, so half-sets are expected.
The dashed line at 4 is the minimum effective dose — the only per-muscle weekly figure with a published derivation behind it. There is deliberately no upper band: the 10–20 MEV/MAV/MRV range shown here previously came from a family of landmarks with no peer-reviewed derivation, and one is not drawn again until something published supports it. Working sets only (loaded exercises); a unilateral set counts once. Set weights come from the muscle-role mapping: 1.0 for a driving role, 0.5 for an assisting role — a stated convention, not a finding, so half-sets are expected.
| Exercise | Prev wk | This wk | Δ | Streak |
|---|---|---|---|---|
| Standing Single-Leg Hip Extension | 66 | 68 | +2 | new load this week · seen 9/10 wks |
| Belt Bulgarian Split Squat (per-side) | 66 | 67 | +1 | new load this week · seen 6/10 wks |
| Barbell Romanian Deadlift (per-side) | 60 | 60 | 0 | 2 wk at 60 lb · seen 9/10 wks |
| Archer Rows | 56 | 56 | 0 | 2 wk at 56 lb · seen 9/10 wks |
| Standing Push Twist | 56 | 56 | 0 | 2 wk at 56 lb · seen 9/10 wks |
| Bent-Over Dual-Handle Wide Row | 51 | 53 | +2 | new load this week · seen 9/10 wks |
| Seated Dual-Handle Lat Pulldown | 53 | 53 | 0 | 2 wk at 53 lb · seen 8/10 wks |
| Standing Tricep Rope Hammer Curl | 53 | 52 | -1 | new load this week · seen 8/10 wks |
| Barbell Bent Over Row (per-side) | 51 | 51 | 0 | 4 wk at 51 lb · seen 9/10 wks |
| Crunch From Top | 46 | 47 | +1 | new load this week · seen 9/10 wks |
| Standing Tricep Rope Pushdown | 46 | 46 | 0 | 2 wk at 46 lb · seen 8/10 wks |
| Seated Tricep Rope Crunch | 42 | 45.5 | +3.5 | new load this week · seen 9/10 wks |
| Seated Barbell Row (per-side) | 44 | 44 | 0 | 3 wk at 44 lb · seen 5/10 wks |
| Barbell High Pull (per-side) | 41 | 41 | 0 | 3 wk at 41 lb · seen 9/10 wks |
These are the heaviest loads the machine recorded (lb; per side where marked). "Prev wk" is the last week before this one that you actually did the exercise — not simply last week.Loads are device-recorded peak loads (lb; per-side where marked). Prev wk = the most recent earlier appearance-week in the 10-week window.Loads are device-recorded peak loads (lb; per-side where marked). Prev wk = the most recent earlier appearance-week in the 10-week window. Progression checks: 47 of 60 exercises earned a step up this week.Gate: 47/60 qualified this week.Gate: 47/60 qualified this week. 0 decision(s) waiting for you.Decision inbox: 0 open.Decision inbox: 0 open.
What went well. You trained seven days out of seven and moved 11% more weight than the week before — 110.5k lb against 99.6k — and your body did not object. The clearest sign is the fade number: within a set, your reps slow down as you tire, and that slowdown shrank from 15.5% to 9.5% even while the loads went up. Getting stronger and less tired in the same week is the combination you want. Sleep held at 91.6% efficiency across all seven nights, and you walked or ran 21.2 km on top of the lifting.
Loads moved where they should. Barbell Bench Press went 62 → 66 lb a side, Romanian Deadlift 58 → 60, and Archer Rows, Standing Push Twist and Lat Pulldown each picked up 2 lb. Twelve device PR flags, level with the prior week's thirteen on a bigger base.
What needs attention. Protein — but the honest number is better than the one you were shown before. Three of the six logged days in this week fall before you started logging properly on 30 July, and one of them recorded 3 g, which is a logging artifact rather than a day of eating. On the four days the log can actually be trusted you averaged about 105 g against a 135 g target. That is a real gap of roughly 30 g a day on a week where you added 11% volume, and it is worth closing — but it is not the near-total shortfall the earlier version of this review described.
One movement went backwards: Standing Tricep Rope Pushdown slipped 48 → 46 lb, and it has been drifting off its 48 peak for a while now. Nothing to change yet — one focused week first.
The muscle chart has a genuine gap in it: Erector Spinae — your lower back — got 3 sets, the only muscle below the published minimum of 4. It never appears as the main target of anything you do; it only ever assists. That is worth a decision at some point, not a panic this week.
What I'd do next. Nothing on load. The progression engine is doing its job — 51 of 113 gates qualified — and any change to a template comes to you as a decision on the board, not as an instruction in a report. The decision board is currently clear.
The one change worth making is behavioural, and it is smaller than it looked: get to 135 g of protein on your three heaviest training days, and log every day so the next review can tell eating from logging. You are already close on the days you record properly.
Two things changed in the numbers since version 1 of this narrative, and neither is a correction to your training. First, the per-muscle set chart now counts a muscle that assists a movement as half a set, where before it counted only muscles that drive the movement. That is why Pecs, Front Delts and Erector Spinae now show real numbers instead of near-zero — they were always being worked, the chart just could not see it. Second, the old 10–20 sets green zone is gone: it came from a set of training landmarks with no published derivation behind them, and it has been replaced by a single line at 4, which is the only per-muscle weekly figure that does have one. Half-sets in the chart are expected, not a rounding error. The coefficient behind them (1.0 for a driver, 0.5 for an assistant) is a widely-used convention rather than a proven fact, and is labelled that way wherever it appears.
This narrative is a frozen snapshot: it describes the week of 27 Jul – 2 Aug 2026 and stays put until the next one is written. The scoreboard above refreshes independently. Nutrition before 30 July 2026 reflects logging habit rather than intake and no coaching conclusion is drawn from it. Loads shown are device-recorded peaks, per-side where marked.