🏃 David’s Training
Training dashboard, workout logs, and progress tracking. Updated automatically from Hevy via cron job.
Macro Summary
| Total Workouts | 235 (since Feb 2018) |
| Recent Frequency | ~1-2x/week (Full Body programs) |
| Current Program | Full Body 2 |
| Top Exercise by Volume | Bench Press (Barbell) |
| Latest Bench e1RM | ~107 kg |
Current Program: Full Body 2
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Bench Press (Barbell) | 3–4 sets ramping to top weight | 79.4→88.5→97.5 kg pyramid |
| Neutral Grip Pull Up | 3 sets | BW→+11.3→+20.4 kg |
| Squat or Leg Press | 3 sets | Alternates based on knee feel |
| Overhead Press (Dumbbell/Barbell) | 3 sets | 45.4→59.0→63.5 kg |
| Seated Cable Row - V Grip (Cable) | 3 sets | 54.4→68.0→72.6 kg |
| Seated Leg Curl (Machine) | 2 sets | 36.3×15 |
| Cable Crunch | 3 × 10–12 | Start light, 10–20 kg range |
Sessions run ~70–94 min with 180s rest intervals.
Workout Log
- Jun 11 — Full Body 2 — 7,897 kg, 78 min
- Jun 06 — Full Body 2 — 5,967 kg, 76 min
- Jun 04 — Full Body 2 — 7,416 kg, 69 min
- May 31 — Full Body 2 — 7,663 kg, 94 min
- May 27 — Full Body 2 — 5,182 kg, 58 min
- May 17 — Full Body 2 — 7,251 kg, 83 min
- May 14 — Full Body 2 — 7,262 kg, 73 min
- May 07 — Full Body 2 — 5,833 kg, 59 min
- May 03 — Full Body 2 — 5,694 kg, 64 min
Progress Highlights
- 🏋️ Lifts vs Population Standards — full breakdown & percentile rankings
- Bench Press (Barbell): e1RM has climbed from ~80 kg (Nov 2024) to ~107 kg (Jun 2026) — a 34% gain in 7 months
- Top working set: 97.5 kg (215 lbs) × 3 reps on good days
- Volume trend: Recent sessions average ~6,500 kg total volume
- Consistency: Training 1-2x/week, 70-94 min per session
Tips & Recommendations
🔑 Address the Spotter Gap
Your notes consistently say “no spotter” is holding back top-end reps on bench. On days you push through it (May 31: 97.5×3), you get PR-level results. Options:
- Ask for a spot on your heaviest set — even once a week compounds
- Try the safeties in the power rack — lets you push to failure safely
- Consider a quick warm-up set before your opener to feel confident (you noted this on Jun 04)
📈 Progressive Overload Patterns
Your Full Body 2 pyramid (light → medium → heavy) is working well. Consider:
- Double progression: Once you hit the target reps on your top set, bump the weight 2.5 kg next session
- First set bump: You’ve crept from 70→79 kg on your opening bench set — keep this trend going
- Volume anchor: Sessions below ~5,500 kg are usually shorter days. Aim for 6,000+ kg for meaningful stimulus
🦵 Squat & Knee Health
You’ve noted knee discomfort a few times (“Knee feels wonky”, “Take some rest”). Patterns:
- Barefoot squatting helps (noted Jun 06)
- Consider low-bar or high-bar positioning adjustment
- If knee pain persists, Leg Press is a solid substitute (you’ve been using it)
📊 Tracking Beyond Hevy
For deeper insights, consider logging:
- RPE (rate of perceived exertion) on top sets — Hevy supports it
- Body weight trends (Hevy has a body measurements endpoint)
- Sleep quality and pre-workout nutrition — correlates with performance