Current Workout Notes · mid-session scratch pad
Intermediate - Back
static Guest Modesession-plan snapshotno inbox connection
Type in your own words — nothing here is edited or reworded before it is stored. In Guest Mode every field is disabled and nothing can be submitted.
5 standing coaching cues on this planA cue is written once by the coach against a specific movement and then rides the plan into every session until it is retired. It is guidance for the rep in front of you, not a change to the plan: the weights, sets and rest below are the accepted prescription, and a cue never edits them.
Exercise notes
01Standing Back Neck Stretch
Planned: 1× 30s @ 0 lb, M1, rest 15s
02Aerobic Rowing
Planned: 1× 480s @ 20 lb, M1, rest 60s
03Lat Stretchunilateral
Planned: 2× 30s @ 0 lb, M1, rest 15s
04Rolling Shrugs
Planned: 2× 30s @ 0 lb, M1, rest 15s
05Dynamic Forearm Extensorunilateral
Planned: 2× 30s @ 0 lb, M1, rest 15s
06Barbell Bent Over Row
Planned: 2× 10 reps @ 53 lb, M1, rest 90s
07Bent-Over Dual-Handle Wide Row
Planned: 2× 12 reps @ 53 lb, M1, rest 90s
08Barbell High Pull
Planned: 3× 12 reps @ 41 lb, M1, rest 90s
Cue — Pick one finish height before the set and send every rep to it. Choose a landmark you can feel rather than a feeling of effort, and treat that height as fixed for all three sets. This score rewards hitting the same place every time, not pulling as high as you can - your best-scoring sessions were your shortest, most repeatable ones, and your longest pull scored worse. Set 2 is where it wanders; if a rep overshoots, reset the next one rather than chasing it higher.
09Barbell Romanian Deadlift
Planned: 3× 12 reps @ 60 lb, M1, rest 90s
10Standing Dual-Handle Shrug
Planned: Set 1: 12 reps @ 21 lb, M1, rest 60s; Set 2: 12 reps @ 16 lb, M1, rest 60s; Set 3: 12 reps @ 16 lb, M1, rest 60s
Cue — Shrug straight up toward the ears with the arms hanging, pause a beat at the top, and let the shoulders drop fully at the bottom rather than bouncing in a short middle range.
11Seated Barbell Row
Planned: 3× 10 reps @ 44 lb, M1, rest 60s
Cue — Your range is set before rep 1 and then repeated exactly, so fix the setup, not the reps. Write down the seat position and where your feet sit, and use the same numbers every time. On 22 July you pulled 0.52 m per rep at this same 44 lb - that is the target, and you have already done it. Pull rep 1 deliberately and check it feels like a full stretch out and a full pull to the ribs; if it feels short, stop and re-set rather than starting the set, because every remaining rep will copy it.
12Standing Push Twistunilateral
Planned: 2× 12 reps @ 56 lb, M1, rest 60s
13Standing Single-Leg Hip Extensionunilateral
Planned: 2× 12 reps @ 68 lb, M1, rest 60s
14Standing Horizontal Woodchopsunilateral
Planned: 2× 14 reps @ 28 lb, M1, rest 60s
15Archer Rowsunilateral
Planned: 2× 14 reps @ 56 lb, M1, rest 60s
16Seated Single-Arm Crossbody Rowunilateral
Planned: 6× 12 reps @ 32 lb, M1, rest 60s
17Seated Dual-Handle Lat Pulldown
Planned: 2× 12 reps @ 53 lb, M1, rest 90s
18Seated Single-Arm Cross Body Pulldownunilateral
Planned: 6× 12 reps @ 22 lb, M1, rest 60s
19Standing Tricep Rope Face Pull (Rear Delts)
Planned: 2× 14 reps @ 33 lb, M1, rest 60s
20Standing Tricep Rope Triceps Pushdown
Planned: 2× 10 reps @ 46 lb, M1/M3, rest 60s
Cue — Watch grip and control through the M3 second set - that is where force control slipped (FCS 5 to 3) the last time this load was pushed.
21Seated Tricep Rope Crunch
Planned: 1× 14 reps @ 42 lb, M1, rest 60s
Cue — Anchor before the first rep: feet wide and flat, driven into the floor, hips sat back and pinned to the bench. If the cable starts lifting you off the seat mid-set, end the set there rather than shortening the crunch - the range limit here is anchoring, not effort.
22Half-Kneeling Dynamic Multi-Angle Hip Flexor Stretchunilateral
Planned: 2× 30s @ 0 lb, M1, rest 15s
23Thread The Needleunilateral
Planned: 2× 30s @ 0 lb, M1, rest 15s
24Kneeling Back Stretch
Planned: 1× 30s @ 0 lb, M1, rest 15s
25Spinal Stretchunilateral
Planned: 2× 30s @ 0 lb, M1, rest 15s
26Butterfly Stretch
Planned: 1× 30s @ 0 lb, M1, rest 15s
Overall session feedback
Body and recovery feedback
Muscle-group notes
Planned muscle groups for this session: Lats · Traps · Glutes · Core · Rear Delts · Adductors.
