Weekly review · Oct 25 – Oct 31
Your rep-first approach is supporting repeatable progress
Your week at a glance
You logged 3 of 3 planned training days this week.
Really nice week, Sara. You improved on ten of the fifteen lifts compared with their previous sessions and logged lifting on all three planned days. That's encouraging progress toward your strength goal.
What I'm noticing in your training
More than a single good session
Your Barbell Hip Thrust has improved session to session across the past four weeks. That repeated improvement gives us a stronger reason to trust your current approach than any single good session. Consistency is everything.
Fewer reps at a heavier weight
You noted that reps dropped after you increased the weight. Every set still landed within your planned range, so this was load progression, not a step backward. The lower rep totals don't cancel out that step up.
This week's numbers
| Exercise | Previous | Latest | Change |
|---|---|---|---|
| Barbell Hip ThrustFull Body | 85 × 9,8,8 | 95 × 9,8,8 | Progress |
| Incline Dumbbell Chest PressFull Body | 15 × 12,12,12 | 20 × 8,8,8 | Load increased |
| Lat PulldownFull Body | 55 × 11,10,10 | 55 × 12,11,10 | Progress |
| Leg ExtensionFull Body | 40 × 14,14,13 | 40 × 15,14,14 | Progress |
| Cable Lateral RaiseFull Body | 5 × 16,15,15 | 5 × 17,16,15 | Progress |
| Goblet SquatLower Body | 30 × 12,12,12 | 35 × 8,8,8 | Load increased |
| Dumbbell Romanian DeadliftLower Body | 25 × 10,10,10 | 25 × 10,10,10 | Maintained |
| Leg PressLower Body | 110 × 11,10,10 | 120 × 10,9,9 | Load increased |
| Lying Leg CurlLower Body | 40 × 13,12,12 | 40 × 12,12,11 | Decline |
| Cable KickbackLower Body | 15 × 14,13,13 | 15 × 15,14,14 | Progress |
| Dumbbell Chest PressUpper Body | 20 × 10,9,9 | 20 × 10,10,10 | Progress |
| Lat PulldownUpper Body | 60 × 11,10,10 | 60 × 12,11,10 | Progress |
| Seated Cable RowUpper Body | 55 × 11,11,10 | 55 × 12,11,11 | Progress |
| Dumbbell Shoulder PressUpper Body | 15 × 9,9,8 | 15 × 10,9,9 | Progress |
| Cable Bicep CurlUpper Body | 20 × 12,11,10 | 20 × 12,12,11 | Progress |
Your focus for next week
Keep your plan as written. On the lifts you made heavier this week, keep those loads the same and build reps within your planned range before adding weight. For Incline Dumbbell Chest Press, aim to add one total rep across your working sets.
This gives you a clear next step at the new weight without needing to improve every set at once.
What to watch: One extra total rep at the same load, with every set staying inside your planned range.