Today’s
brief.

Today

Full-Body A~35 min

strength

starts 5:30p

Build A. Top sets near-fail.

Where you stand

Goals

• Body weightby sun, sep 20

  221.4 lb now, 6.4 lb to go to 215 lb.

• Max push-ups (stretch: 30)by fri, sep 18

  Week 1 baseline: 16 reps (2026-07-13). Floor target 24, stretch 30. Retest Fri 2026-09-18. Tailwind: bodyweight drop to 215 + feet-elevated push-ups from Week 5, deficit in Week 9.

• Max plank hold (stretch: 2:15)by fri, sep 18

  Week 1 baseline: 65 sec (2026-07-13). Floor target 105 sec (1:45), stretch 135 sec (2:15). Retest Fri 2026-09-18. Weakest of the three tests = fastest mover. Direct carryover to loaded carries under a ruck.

• Bodyweight squats in 60s (stretch: 40)by fri, sep 18

  Week 1 baseline: 30 reps (2026-07-13). Floor target 36, stretch 40. Retest Fri 2026-09-18. Cadence-limited test — at 6'4\" the ROM caps how fast reps can cycle. 40 would be a 33% gain and a strong result. Expect the smallest percentage move of the three; that is not a failure.