The Training Dispatch · Vol I · Dispatch №—

TRAINING

Reporting from one body

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Session

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of the year

▸ TODAY'S DESPATCH · STATE: LOADING

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This week:

LIFTS

Estimated 1RM · % of centenarian target

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Sources: Hevy · MacroFactor

The Long Story · Total 1RM

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Gained

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To go

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Zone 2 / wk

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Earliest · — lb Today · — lb

CENTENARIAN BENCHMARKS

What you need at 85 to remain independent

Deadlift

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Target: 315 lb

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Squat

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Target: 265 lb

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Bench Press

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Target: 185 lb

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Overhead Press

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Target: 135 lb

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THIS WEEK

Active minutes · sessions · steps

ACTIVITY MIX

30-day modality breakdown · Strava · Garmin

TRAINING LOAD

Acute:Chronic ratio · Banister fitness-fatigue model

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Calculating workload ratio…

ACWR compares this week to the 4-week base. Below 1.2 is the sweet spot.

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CTL · Fitness

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ATL · Fatigue

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TSB · Form

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