Project KDF

Initial RMD Start Date: 2024-04-24

Last Updated: 2024-07-31

Print Date: 2025-07-12

TABLE OF CONTENTS

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About This Report

This report is published on RPubs¹. KDF stands for Ken Does Fitness. Refer to References at the bottom of this page for cited sources. The RMD file to produce this report, and some of the figures from this report, may be found in the Google Drive folder ².

This report systematically records and analyzes workout statistics to enhance individual and collective performance by achieving the following goals:

• Track and Improve Performance - Regularly measuring workout statistics helps individuals monitor progress, set realistic goals, and tailor training plans for optimal results.
• Informed Decision Making - Detailed data analysis allows for personalized adjustments in training loads, reducing the risk of injury and enhancing overall performance.
• Foster Healthy Competition - Comparing personal performance over time and with peers creates a motivating and competitive environment that encourages continuous improvement.
• Data-Driven Insights - Identifying trends and patterns in performance metrics helps athletes make informed adjustments to their training for sustained improvement and injury prevention.

Pros	Cons
Enhanced performance tracking: Helps monitor progress and identify strengths and weaknesses.	Resource intensive: Requires time and effort for accurate data entry and maintenance.
Motivation and accountability: Sets clear benchmarks and goals, boosting motivation.	Potential for misinterpretation: Incorrect data analysis can lead to wrong conclusions.
Data-driven decision making: Informs better training choices based on data analysis.	Privacy concerns: Risks of handling personal performance data insecurely.
Facilitates comparison and competition: Encourages healthy competition and self-improvement.	Emphasis on quantitative metrics: May overlook qualitative aspects like mental well-being and enjoyment.

Formatting - This report is initially printed as one continuous page in HTML format and may appear differently when viewed in PDF format.

Terminology - The terms activity, workout, and exercise may be used interchangeably in this context, even though they have distinct meanings.

Data Assumptions - The data used for analyses assumes each set of exercise is performed to Rep Max (RM), which isn’t always the case, particularly if the individual isn’t aiming to perform the set to RM. Assuming each set of exercise is performed to Rep Max helps standardize data and provide clear insights into maximal strength, which is beneficial for benchmarking and tracking progress. However, it can also lead to inaccuracies, potential overtraining, and misleading data if not all exercises are performed to failure. Balancing the use of 1RM assumptions with realistic training practices is essential for accurate performance assessment and effective training programming.

STRENGTH STANDARDS

Strength Standards provide valuable benchmarks for assessing an individual’s performance in key strength exercises that are widely practiced in fitness and strength training. These standards categorize performance levels based on either amount of weight executed relative to bodyweight, or repetitions executed, and are segmented by gender and experience levels. By comparing an individual’s performance against these established standards, trainers and athletes can identify strengths and weaknesses in their training regimens, set realistic goals, and measure progress in a structured manner.

Strength Standards Overview

Several strength standards are readily available online:

• ExRx Strength Standards: https://exrx.net/Testing/WeightLifting/StrengthStandards
• StrengthLevel.com Strength Standards: https://strengthlevel.com/strength-standards
• Symmetric Strength: https://symmetricstrength.com/
• Mark Rippetoe’s Strength Standards: https://startingstrength.com/files/standards.pdf

Finding accurate strength standards depends on the demographic, exercise type, and required accuracy. Each has its pros and cons: some cater to specific demographics, others focus on certain exercises, and their credibility affects reliability. Usability and comprehensive data for benchmarking are crucial, as are regular updates to reflect current trends. Considering these factors helps trainers and athletes choose the best standards for assessing and improving performance.

Pros	Cons
Benchmarking: Strength standards provide clear benchmarks to measure progress and set goals.	Generic: Strength standards can be too generic and may not account for individual differences in genetics, body composition, and training history.
Motivation: Seeing how your performance stacks up against established standards can be highly motivating.	Pressure: They can create undue pressure to meet certain benchmarks, potentially leading to injury or burnout.
Guidance: They offer guidance on what is considered strong or weak for different exercises, helping you tailor your training accordingly.	Outdated Information: Some standards may be based on outdated information or not reflect recent advancements in sports science.
Comparison: They allow for meaningful comparisons between individuals, helping to identify strengths and weaknesses.	Not Comprehensive: They might not cover all exercises or account for different training goals, such as hypertrophy versus strength.
Structured Training: Strength standards can help in designing more structured and effective training programs.	Misleading: For beginners, strength standards can be misleading if they don’t account for the starting point or rate of progress appropriate for different fitness levels.

I’ve compiled some of the standards into an Excel file³. This allows for comparison between personal performance measures and the specified strength standards. I recommend consulting each source for confirmation on the latest version, as the structure or numbers may have changed over time.

Standards Categories

The standards compiled are separated into categories, as shown in the following table, making it easy to determine which exercise to use as a benchmark.

Categories	Categories
Push Ups	Romanian Deadlift
Bench Press	T Bar Row
Incline Bench Press	Press
Pull Ups	Barbell Shoulder Press
Lat Pulldown	Dumbbell Shoulder Press
Deadlift	Military Press

Strength Standards List

Below is the list of Strength Standards compiled into the SS Excel file⁴. This file references the source of each standard table. We’ll delve into Mark Rippetoe’s Starting Strength Standards, as his and his colleagues’ methods and research are based on comprehensive and technical information.

Strength Standard	Category
Male Barbell Curl Std 1RM By Age Strengthlevel	Barbell Curl
Male Barbell Curl Std 1RM By Bodyweight Strengthlevel	Barbell Curl
Male Barbell Curl Std 1RM Strengthlevel	Barbell Curl
Male Barbell Shoulder Press Std 1RM By Age Strengthlevel	Barbell Shoulder Press
Male Barbell Shoulder Press Std 1RM By Bodyweight Strengthlevel	Barbell Shoulder Press
Male Barbell Shoulder Press Std 1RM Strengthlevel	Barbell Shoulder Press
Male Bench Press Std 1RM By Age Strengthlevel	Bench Press
Male Bench Press Std 1RM By Bodyweight Mark Rippetoe	Bench Press
Male Bench Press Std 1RM By Bodyweight Strengthlevel	Bench Press
Male Bench Press Std 1RM Strengthlevel	Bench Press
Male Deadlift Std 1RM By Age Strengthlevel	Deadlift
Male Deadlift Std 1RM By Bodyweight Mark Rippetoe	Deadlift
Male Deadlift Std 1RM By Bodyweight Strengthlevel	Deadlift
Male Deadlift Std 1RM Strengthlevel	Deadlift
Male Dumbbell Shoulder Press Std 1RM By Age Strengthlevel	Dumbbell Shoulder Press
Male Dumbbell Shoulder Press Std 1RM By Bodyweight Strengthlevel	Dumbbell Shoulder Press
Male Dumbbell Shoulder Press Std 1RM Strengthlevel	Dumbbell Shoulder Press
Male Incline Bench Press Std 1RM By Age Strengthlevel	Incline Bench Press
Male Incline Bench Press Std 1RM By Bodyweight Strengthlevel	Incline Bench Press
Male Incline Bench Press Std 1RM Strengthlevel	Incline Bench Press
Male Lat Pulldown Std 1RM By Age Strengthlevel	Lat Pulldown
Male Lat Pulldown Std 1RM By Bodyweight Strengthlevel	Lat Pulldown
Male Lat Pulldown Std 1RM Strengthlevel	Lat Pulldown
Male Military Press Std 1RM By Age Strengthlevel	Military Press
Male Military Press Std 1RM By Bodyweight Strengthlevel	Military Press
Male Military Press Std 1RM Strengthlevel	Military Press
Named Range List	Named Ranges
Male Press Std 1RM By Bodyweight Mark Rippetoe	Press
Male Pull Ups Std 1RM Strengthlevel	Pull Ups
Male Pull Ups Std 1RM Weight By Age Strengthlevel	Pull Ups
Male Pull Ups Std 1RM Weight By Bodyweight Strengthlevel	Pull Ups
Male Pull Ups Std Reps By Age Strengthlevel	Pull Ups
Male Pull Ups Std Reps By Bodyweight Strengthlevel	Pull Ups
Male Push Ups Std Reps By Age Strengthlevel	Push Ups
Male Push Ups Std Reps By Bodyweight Strengthlevel	Push Ups
Male Push Ups Std Reps Strengthlevel	Push Ups
Male Romanian Deadlift Std 1RM By Age Strengthlevel	Romanian Deadlift
Male Romanian Deadlift Std 1RM By Bodyweight Strengthlevel	Romanian Deadlift
Male Romanian Deadlift Std 1RM Strengthlevel	Romanian Deadlift
Male Squat Std 1RM By Age Strengthlevel	Squat
Male Squat Std 1RM By Bodyweight Mark Rippetoe	Squat
Male Squat Std 1RM By Bodyweight Strengthlevel	Squat
Male Squat Std 1RM Strengthlevel	Squat
Male T Bar Row Std 1RM By Age Strengthlevel	T Bar Row
Male T Bar Row Std 1RM By Bodyweight Strengthlevel	T Bar Row
Male T Bar Row Std 1RM Strengthlevel	T Bar Row

MARK RIPPETOE’S STANDARDS

Mark Rippetoe’s Strength Standard: 1 Rep Max By Bodyweight.

Here we utilize Mark Rippetoe’s Strength Standards⁵ to benchmark individual performance against established criteria for primary strength exercises. These standards are instrumental in evaluating an individual’s lifting capabilities in relation to their bodyweight and training experience. By doing so, we can effectively gauge progress, pinpoint areas that need improvement, and tailor training programs to better meet the specific strength goals of each individual.

The exercises use the technique described in “Starting Strength: Basic Barbell Training, 3rd ed.” The Bluebook may be purchased through The Aasgaard Company online store⁶ and on Amazon in various mediums (paperback, Kindle, audio). All lifts are performed with the barbell, as indicated by the book title.

This project has been a continuous process of editing, updating, and reviewing as I progress. After considering both StrengthLevel.com and Mark Rippetoe’s Standards via an article by Legion Athletics⁷, I decided to utilize Mark Rippetoe’s Standards to create visual plot benchmarks. (My primary goal is to create spider charts for creative and visually motivating targets.) However, the Legion Athletics article lacked information on how these measures are obtained and what techniques or instruments are used in executing these standards.

I emailed rip@startingstrength.com for clarification regarding the Male Overhead Shoulder Press Strength Standards and was advised to “Ignore this table. It is invalid, and we haven’t used it in 20 years. As you would know if you had read the blue book.” Upon further research, Mark Rippetoe confirmed the changes in categories on Starting Strength Forum⁸ from the previous outdated categories (Beginner, Novice, Intermediate, Advanced, and Elite) to the current Cat. I through Cat. V.

To properly utilize these standards, it is recommended to review “Starting Strength: Basic Barbell Training”⁹ and “Practical Programming for Strength Training.”¹⁰ The most recent and relevant 3rd editions (2012) are available on their website, as well as in different mediums on Amazon. You can download online book samples to determine if Starting Strength suits your needs.

Strength Standard	Category
Male Bench Press Std 1RM By Bodyweight Mark Rippetoe	Bench Press
Male Deadlift Std 1RM By Bodyweight Mark Rippetoe	Deadlift
Male Press Std 1RM By Bodyweight Mark Rippetoe	Press
Male Squat Std 1RM By Bodyweight Mark Rippetoe	Squat

There are five Starting Strength Standards, with the Power Clean excluded in this report. Each of the four remaining Standards is presented below, followed by a plot to visualize performances for comparison and motivation.

Male Bench Press Std 1RM By Bodyweight Mark Rippetoe

Bodyweight (lb)	Cat. I	Cat. II	Cat. III	Cat. IV	Cat. V
114	84	107	130	179	222
123	91	116	142	194	242
132	98	125	153	208	260
148	109	140	172	234	291
165	119	152	187	255	319
181	128	164	201	275	343
198	135	173	213	289	362
220	142	183	225	306	381
242	149	190	232	316	395
275	153	196	239	325	407
319	156	199	244	333	416
320+	159	204	248	340	425

Male Deadlift Std 1RM By Bodyweight Mark Rippetoe

Bodyweight (lb)	Cat. I	Cat. II	Cat. III	Cat. IV	Cat. V
114	97	179	204	299	387
123	105	194	222	320	414
132	113	209	239	342	438
148	126	234	269	380	482
165	137	254	293	411	518
181	148	274	315	438	548
198	156	289	333	457	567
220	164	305	351	479	586
242	172	318	363	490	596
275	176	326	373	499	602
319	180	333	381	506	608
320+	183	340	388	512	617

Male Press Std 1RM By Bodyweight Mark Rippetoe

Bodyweight (lb)	Cat. I	Cat. II	Cat. III	Cat. IV	Cat. V
114	53	72	90	107	129
123	57	78	98	116	141
132	61	84	105	125	151
148	69	94	119	140	169
165	75	102	129	153	186
181	81	110	138	164	218
198	85	116	146	173	234
220	89	122	155	183	255
242	93	127	159	189	264
275	96	131	164	194	272
319	98	133	167	199	278
320+	100	136	171	203	284

Male Squat Std 1RM By Bodyweight Mark Rippetoe

Bodyweight (lb)	Cat. I	Cat. II	Cat. III	Cat. IV	Cat. V
114	78	144	174	240	320
123	84	155	190	259	346
132	91	168	205	278	369
148	101	188	230	313	410
165	110	204	250	342	445
181	119	220	269	367	479
198	125	232	285	387	504
220	132	244	301	409	532
242	137	255	311	423	551
275	141	261	319	435	567
319	144	267	326	445	580
320+	147	272	332	454	593

1RM CALCULATOR

This 1RM Conversion Table from Strength Level¹¹ displays the Repetition Percentages of 1RM, helping to calculate the approximate one-rep max (1RM). The one-rep max is the maximum weight you can lift for a single repetition for a given exercise.

Repetitions	Percentage of 1RM	Example: Weight and Repetition if 1RM is 150	Example: Weight at 1RM if 5RM is 45
1	100%	150.0	50.6
2	97%	145.5	49.0
3	94%	141.0	47.5
4	92%	138.0	46.5
5	89%	133.5	45.0
6	86%	129.0	43.5
7	83%	124.5	42.0
8	81%	121.5	41.0
9	78%	117.0	39.4
10	75%	112.5	37.9
11	73%	109.5	36.9
12	71%	106.5	35.9
13	70%	105.0	35.4
14	68%	102.0	34.4
15	67%	100.5	33.9
16	65%	97.5	32.9
17	64%	96.0	32.4
18	63%	94.5	31.9
19	61%	91.5	30.8
20	60%	90.0	30.3
21	59%	88.5	29.8
22	58%	87.0	29.3
23	57%	85.5	28.8
24	56%	84.0	28.3
25	55%	82.5	27.8
26	54%	81.0	27.3
27	53%	79.5	26.8
28	52%	78.0	26.3
29	51%	76.5	25.8
30	50%	75.0	25.3

How to Calculate Your 1RM

To calculate the One Rep Max (1RM) based on the weight lifted and the number of repetitions performed, use the following formula: Y lbs at X Reps / % at X Reps = Y lbs 1RM

For example, if you did 5 reps at 200 lbs, and 5 reps corresponds to 89%, then 200 lbs / 0.89 = ~225 lbs 1RM

How to Calculate Your X-RM

To calculate the X Repetition Max (X-RM) from a given number of repetitions and weight lifted, first calculate the 1RM, then use the 1RM to get the X-RM. We do this through the following formula: Y lbs at X Reps / % at X Reps = Y lbs 1RM

Then multiply by the percentage of your target repetitions to get X-RM: 1RM * % at Target Reps = Y lbs X-RM

For example, if you did 5 reps at 45 lbs, and 5 reps corresponds to 89%, and you want to find the 3RM: First, calculate the 1RM: 45 lbs / 0.89 = ~50.56 lbs 1RM Then calculate the 3RM using the 3 rep percentage (94%): 50.56 lbs * 0.94 = ~47.53 lbs 3RM

KDF WORKBOOK

A Brief Overview

This project derives data from the primary workbook, named KDF (Ken Does Fitness)¹². For years, I recorded my personal performance to recall my previous workouts for the next session, as I often had trouble remembering the weights used. As I started learning analytics and coding methods, I wanted to apply those techniques to something personal and applicable, which led to this report. It has indeed been a learning process. Not to mention, the data cleaning and organization have also been a time-consuming process. As of 2025-07-12, the contents of this workbook include a combination of performance data, formulas, code, and reference resources. Until a separate file with a more user-friendly experience is available without the necessary back-end coding information, this file will have to suffice.

The following table from KDF addresses the primary sheets helpful in improving workout performance and performance analyses. Some of the sheets listed serve as sections in this report.

TABLE OF CONTENTS	EXPLANATION
Date_Notes	Contains date-specific notes and entries, used for tracking progress, gaps in progress, and important events.
Vitals	Records vital statistics such as weight, body measurements, and other health-related data.
Raw_Data	Stores the unprocessed data collected from various sources with little analysis calculations performed.
Stats_Specific	Contains specific statistical analyses or summaries derived from the raw data. Using the Primary Drop Down Table helps draws the statistics for the drafted Target Goal, the Last Exercise performed, date-specified statistics for Past Exercises, and a 1RM Convertor based on mentioned statistics to serve as a benchmark goal to help finish off that last set of exercise. Available on the mobile Excel app, replacing the Pivot Table as it is unavailable on certain mobile versions of the app. *This workbook is set to View; you’ll need to “Edit a copy” and save this file to filter criteria and properly explore this sheet.
Raw_Data_Pivot	Provides pivot tables created from the raw data for summarizing and analyzing data trends. Pivot Table is useful, but some mobile versions or phones, does not support ability to change criteria with Pivot Tables. Unable to find solution to properly utilize Pivot Tables on the mobile phone app. Therefore Stats_Specific datasheet was created for mobile review and filtering using the drop-down menu.
Demographic	Includes demographic information about individuals or groups, such as age, gender, and other relevant characteristics.

DEMOGRAPHIC

This section includes demographic information about individuals or groups, such as age, gender, and other relevant characteristics. Lists information for individuals with at least one set of data in the workbook.

Name	Birthdate	Age	City
Alex	1996-03-04	28	Santa Barbara
Josh	1991-11-03	33	Santa Barbara
Kendrick	1992-05-24	32	Santa Barbara
Lucien	1995-05-04	29	Los Angeles
Nathan	1992-06-11	32	Los Angeles
Sam	NA	NA	NA
Test Dummy	1986-06-09	38	San Diego

VITALS

The “Vitals” section tracks key health metrics such as weight, body measurements, and heart rate to monitor progress, set personalized fitness goals, and identify patterns or potential health risks. By providing a comprehensive view of an individual’s health, it enables data-driven decisions for adjusting fitness plans and ensures a balanced approach to achieving long-term fitness goals. Regular updates and visual tools like charts help in understanding trends and motivating continued effort. If performance data is the brain of this report, then vitals are the heart—pun intended.

Vitals Category

The Vitals columns provide a list of measurement categories available for further analysis.

Entries	Entries
Date	Weight lbs
Time	Height
Name	Body Fat %
Systolic Blood Pressure (Top Number 120)	BMI
Diastolic Blood Pressure (Bottom Number 80)	Subjective Symptoms
Pulse	Other Notes
Heart Rate

Individuals with a Vital

Individuals
Alex
Josh
Kendrick
Lucien
Test Dummy

BODYWEIGHT

An individual’s bodyweight is used to match performance measurements with Mark Rippetoe’s Strength Standards mentioned earlier in this report. Bodyweight allows for simple techniques and methods to assess performance, such as when hitting plateaus or experiencing changes in bodyweight.

All Bodyweight Over Time

The plot displays all bodyweight measurements over time, with all individuals plotted on a single graph. Individuals represented by just a dot and no line have only one measurement recorded, indicating that more data is required; any two points will create a line.

Name	Date Range	Entries	Min BW	Min BW Date	Max BW	Max BW Date
Alex	2023-10-04 to 2024-07-31	15	175.0	2024-07-31	196.0	2024-05-08
Josh	2024-03-05 to 2024-06-06	2	185.0	2024-03-05	190.0	2024-06-06
Kendrick	2023-09-05 to 2024-07-31	95	130.3	2023-09-22	141.8	2024-02-11
Lucien	2024-02-06 to 2024-05-05	2	155.0	2024-02-06	160.0	2024-05-05
Test Dummy	2023-08-20 to 2024-01-05	5	158.0	2024-01-02	169.0	2023-08-20

Individual Bodyweight Over Time

These visualizations allow us to:

• Track the bodyweight trends of each individual.
• Identify key metrics such as the minimum and maximum bodyweight, and the number of measurements taken.
• Understand how bodyweight changes over time may correlate with performance in strength exercises and other fitness metrics.
• By comparing these plots with strength standards, demographic information, and other performance data, we can gain valuable insights into each individual’s progress and areas needing improvement.

Individual Bodyweight Over Last 2 Weeks

Unable to plot all individuals in one figure as each individual’s last 2-week date range differs from one another. The average bodyweight over the date range is presented in the subtitles.

Avg Bodyweight Over Last 2 Weeks

Side by side comparison between individuals.

Name	Age At Avg BW	Average Bodyweight (lbs)	Date Range
Alex	29	175.00	2024-07-18 to 2024-07-31
Josh	33	190.00	2024-05-24 to 2024-06-06
Kendrick	33	133.46	2024-07-18 to 2024-07-31
Lucien	29	160.00	2024-04-22 to 2024-05-05
Test Dummy	38	160.68	2023-12-23 to 2024-01-05

Avg Bodyweight by Age

This plot displays data for all individuals. This dataset–age vs bodyweight–is seems limited in isolation. With other data points and contextion information it can offer valuable insights,particularly if used it can still offer valuable insights when used alongside other data points and contextual information. Its usefulness largely depends on how it’s interpreted and integrated into a broader analysis framework.

DATA ENTRIES

The meat and potatoes. Without this, what’s the point?

Column Entries

The following columns from the Raw Data sheet in the KDF Workbook are shown below. Nearly all columns are utilized for analyses, although some, like “Duration,” are rarely recorded. Most of my workouts are focused on strength training rather than cardio and endurance training. Volume measures have also not been a primary focus compared to 1RM (one-rep max), which serves as a requirement for comparison with 1RM strength standards.

Column Names	Column Names
Date	Barbell_Weight
Day	Total_Weight
Name	Raw_Reps
Position	Final_Reps
Instrument	1RM_Calculated_Weight
Activity	Volume
Lateral_Movement_Performed	Duration
Variation	TIMEVALUE
Grip	Distance
Set_#	Notes
Weight

Exercise Variations List

Entries from raw_data are extracted for further analysis. Whether indoors or outdoors, using calisthenics or equipment, performing aerobic or anaerobic exercises, there are countless exercises and ways to perform them. These exercises vary in instruments and positions used, requiring different muscle activation.

Not included in the lists are entries pertaining to different grips (wide, mid, close, underhand, overhand, neutral, and alternate, such as for deadlifts). A Wide Grip Bicep Curl utilizes external rotation, limits the range of motion allowing for heavier weights, places more stress on the elbow joints, emphasizes the short head of the biceps, and engages the upper back and shoulders. In contrast, a Close Grip Bicep Curl utilizes internal rotation, allows for a greater range of motion, focuses on the long head of the biceps, and engages the forearm muscles.^{13 14}

Positions

Incorporating different positions into a workout routine can enhance muscle development, improve functional strength, and reduce the risk of overuse injuries by ensuring a balanced workout.

Positions	Positions
Bent Over	Seated
Decline Bench	Seated Back Pad
Flat Bench	Seated Front Pad
Incline Bench	Side-Lying
Kneeled	Standing
Prone

Instruments

Using a variety of instruments in workouts can help target different muscle groups more effectively, provide varied resistance, and offer safer and more efficient exercise options.

Instruments	Instruments	Instruments
Ab Crunch Machine	Full Crunch Machine	Machine (Loaded)
Barbell	Hack Squat Machine (Loaded)	Machine (Nitro Pec Fly / Rear Delt)
Barbell (Loaded)	Hammer Strength Machine	Plate
Bicep Curl Machine	Hip Abduction Machine	Plyo Box
Cable	Horizontal Leg Press Machine	Preacher Pad
Cable Bar	Hyperextension Bench	Preacher Pad, Dumbell
Cable EZ Bar	Iso-Lateral Incline Press Machine (Loaded)	Prone Leg Curl Machine
Cable Handle	Isolateral Row Machine	Pull-Up Bar
Cable Handle (Doube Pulley)	Kettlebell	Resistance Band
Cable Rope	Lat Pulldown Bar	Smith Machine (Loaded)
Cable Rope (Long)	Lat Pulldown Bar (Double Pulley)	Straight Barbell
Cable Straight Bar	Lat Pulldown Bar (Mag Grip)	T-Bar Row Landmine
Cable V-bar	Lat Pulldown Bar (Mag Grip) (Double Pulley)	Track Lane 6
Cable V-bar (Double Pulley)	Leg Curl Machine	Trap Bar (Loaded)
Dumbbell	Leg Extension Machine	Treadmill
EZ Bar	Leg Press Machine (Loaded)
EZ Bar (Loaded)	Machine

Activities

The following activities (or exercises) have been entered into the Raw Data. Other activities are available but have not been performed. Some, such as “Track Lane 6,” are specific to location and time duration. Other activities are universally available, such as Chest Press and Lat Pulldown. However, when time is a factor, sometimes you’ve got to pivot and improvise your workout with other types of exercises.

Activities	Activities	Activities
Abdominal Crunch	High-Bar Squat	Plate Curls
Abdominal Crunch (Arm & Leg Pull)	High Chest Fly	Pull-Up
Arnold Press	Hip Abduction	Push-up
Back Extension	Hip Thrust	Push Press
Behind The Neck Press	Jump	Rear Delt Fly
Bench Row	Kettlebell Swing (One Handed)	Row
Bicep Curl	Kettlebell Swing (Two Handed)	Run
Box Jump 30”	Lat Pulldown	Run (Nona’s->Mission)
Box Jump 36”	Lateral Shoulder Raise	Run (Nona’s<-Mission)
Box Jump 39”	Leg Curl	Run (Treadmill)
Box Jump 40”	Leg Extension	Shoulder Raise
Box Jump 42”	Leg Press	Shoulder Shrug
Cable Y Raise	Low-Bar Squat	Side Bend
Calf Raise	Low Chest Fly	Side Leg Circles
Chest Fly	Low Row	Skull Crusher
Chest Press	Lunge	Sprint
Crunch	Military Press	Squat
Deadlift	Oblique Twist	Straight Arm Lat Pulldown
Diagonal Shoulder Raise	Oblique Twist Down	Tricep Pulldown
Face Pull	Oblique Twist Up	Tricep Pushdown
Face Pull with External Rotation	One Arm Oblique Crunch	Upright Row
Face Pull with Externatl Rotation	Overhead Shoulder Press	Wrist Curl
Front Shoulder Raise	Overhead Tricep Extension
Hammer Curl	Pallof Press

PERFORMANCE ANALYSES

Weights Executed Over Time, 3-4-5+ Reps

This set of statistics is ideal for athletes or trainers who want to track performance over time, particularly in observing how maximum lifting capacity evolves across different workouts and rep thresholds. The visualizations and statistics generated can assist in adjusting training programs based on observed trends and performance plateaus.

The following figures are inspired by the 5x5 Training Model. From around September 2023 to April 2024, I primarily focused on 5 sets of 5 reps, incrementally adding weight after successfully executing 5 reps. I did not adhere to a single approach for performing the 5x5’s, as there are various perspectives and workout models. For instance, in his “The 5×5 Workout Explained” (2023) article¹⁵, Colucci explores the 5x5 workout program. He mentions its history with Reg Park whom proposed starting with progressively heavier warm-up sets for the first two sets, followed by three sets at the same heavier weight for the final three sets.

The 5×5 workout program is designed to build muscle size and strength by focusing on performing five sets of five repetitions of major compound exercises like squats, bench presses, and deadlifts. It emphasizes using progressively heavier weights with adequate rest intervals to ensure proper recovery and efficient muscle development. This routine is particularly beneficial for beginners to establish a solid strength foundation and for experienced lifters looking to maintain or increase muscle mass and strength.

Metrics Table

The following tables and plots highlight performance over time for workouts based on selected criteria. This table serves as a reference for how each metric may be used to compare with the others.

Metric	Range	Explanation
Average Weight Executed Per Set	Last 2 Weeks	Provides context to the Average 1RM Calculated Weight Last 2 Weeks by indicating the average effort per set
Average 1RM Calculated Weight Per Set	Last 2 Weeks	Helps to gauge if recent training sessions have been effective in maintaining or increasing strength levels, compared to the average weights executed per set.
Highest 1RM Calculated Weight	Last 2 Weeks	Indicates the highest strength achievement in the recent period and can be compared against the all-time 1RM to see if recent training is aligning with peak historical performance.
Highest 1RM Calculated Weight	All Time	Provides a reference point for evaluating current performance trends. For instance, comparing the Highest 1RM Calculated Weight Last 2 Weeks to this value shows if current strength levels are approaching, maintaining, or falling short of peak historical performance. This ATH (all time high) metric is the one to be constantly striving to meet, if not surpass. Reviewing the timeline as to when ATH’s occured helps to provide insight into the patterns and events that resulted in either growth, maintenance, or decline. For example, a trip x2 weeks out of the country was accompanied by decline in strength-based activities, leading to a decline on performance.
Highest Weight Executed at 5+ Reps	All Time	This metric complements the 1RM values by providing insight into strength endurance. Comparing it with the Average Weight Executed Per Set Last 2 Weeks can indicate improvements or declines in sustained strength over time.

The following plots display the Total Weight Per Set. Data points represent sets performed at 3, 4, and 5+ reps.

• Data points are intentionally colored:
  • Red means Stop.
  • Green means Go.
• After 5+ reps (red dot) have been met, the weight is increased.
• If either 4 reps (blue dot) or 3 reps (green dot) have been met, the weight stays the same.

These visualizations help track progress and make data-driven decisions about adjusting weights based on performance. By observing the trends and patterns in these plots, one can ensure that training intensity is appropriately adjusted to meet performance goals.

Performances Over Time, Selected Criteria

Not all datapoints in this section were performed using 5x5 RM. Some exercises, like Hammer Curls or Lat Pulldowns, were sometimes performed in sets of 8-12+ reps, requiring less weight and producing noticeable differences in weight load execution on the plots. This is particularly evident in Kendrick’s Lat Pulldown plot. Others, such as Kendrick’s Flat Bench Barbell Chest Press, show a gradual rise in performance, which is more accurate and reflects drops in performance and absences of datapoints due to life events and decreases in exercise frequency. Generally, exercises that show a higher incline angle, such as Kendrick’s Barbell Squat and Kendrick’s Barbell Deadlift, exhibit faster-than-normal increases in weight over time. This faster-than-normal increase in weight may be due to starting low due to uncertainty with the amount of weight required for max execution and the need to avoid injury, or it could be caused by “beginner gains.”

This variance can lead to misleading interpretations when comparing performance across different exercises and rep ranges. For accurate comparison, it’s best to review sections containing 1-Rep Max (1RM) data, which provide a standardized measure for evaluating performance between different sets and on a daily basis. By focusing on 1RM, you ensure consistency and comparability, mitigating the issues caused by varied rep ranges in other exercises.

Kendrick - Barbell Squat

Kendrick - Barbell Squat	Value..lbs.	Range	Date
Average Weight Executed Per Set:	151.67	Last 2 Weeks	07/13/2024 to 07/26/2024
Average 1RM Calculated Weight Per Set:	173.99	Last 2 Weeks	07/13/2024 to 07/26/2024
Highest 1RM Calculated Weight:	185.39	Last 2 Weeks	07/26/2024
Highest 1RM Calculated Weight:	207.87	All Time	02/12/2024
Highest Weight Executed at 5+ Reps:	185	All Time	02/12/2024

Kendrick - Flat Bench Barbell Chest Press

Kendrick - Flat Bench Barbell Chest Press	Value..lbs.	Range	Date
Average Weight Executed Per Set:	138.12	Last 2 Weeks	07/20/2024 to 08/02/2024
Average 1RM Calculated Weight Per Set:	152.97	Last 2 Weeks	07/20/2024 to 08/02/2024
Highest 1RM Calculated Weight:	162.92	Last 2 Weeks	08/02/2024
Highest 1RM Calculated Weight:	174.7	All Time	02/07/2024
Highest Weight Executed at 5+ Reps:	155	All Time	02/02/2024

Kendrick - Barbell Deadlift

Kendrick - Barbell Deadlift	Value..lbs.	Range	Date
Average Weight Executed Per Set:	189.44	Last 2 Weeks	07/18/2024 to 07/31/2024
Average 1RM Calculated Weight Per Set:	219.21	Last 2 Weeks	07/18/2024 to 07/31/2024
Highest 1RM Calculated Weight:	224.72	Last 2 Weeks	07/25/2024
Highest 1RM Calculated Weight:	267.44	All Time	02/14/2024
Highest Weight Executed at 5+ Reps:	235	All Time	02/14/2024

Kendrick - Barbell Overhead Shoulder Press

Kendrick - Barbell Overhead Shoulder Press	Value..lbs.	Range	Date
Average Weight Executed Per Set:	63.89	Last 2 Weeks	07/13/2024 to 07/26/2024
Average 1RM Calculated Weight Per Set:	72.33	Last 2 Weeks	07/13/2024 to 07/26/2024
Highest 1RM Calculated Weight:	75.58	Last 2 Weeks	07/26/2024
Highest 1RM Calculated Weight:	87.21	All Time	01/02/2024
Highest Weight Executed at 5+ Reps:	75	All Time	01/08/2024

Kendrick - Lat Pulldown Bar Lat Pulldown

Kendrick - Lat Pulldown Bar Lat Pulldown	Value..lbs.	Range	Date
Average Weight Executed Per Set:	115	Last 2 Weeks	07/04/2024 to 07/17/2024
Average 1RM Calculated Weight Per Set:	131.16	Last 2 Weeks	07/04/2024 to 07/17/2024
Highest 1RM Calculated Weight:	133.33	Last 2 Weeks	07/17/2024
Highest 1RM Calculated Weight:	173.91	All Time	01/06/2024
Highest Weight Executed at 5+ Reps:	140	All Time	02/14/2024

Alex - Flat Bench Barbell (Loaded) Chest Press

Alex - Flat Bench Barbell (Loaded) Chest Press	Value..lbs.	Range	Date
Average Weight Executed Per Set:	160.71	Last 2 Weeks	07/18/2024 to 07/31/2024
Average 1RM Calculated Weight Per Set:	185.83	Last 2 Weeks	07/18/2024 to 07/31/2024
Highest 1RM Calculated Weight:	198.8	Last 2 Weeks	07/31/2024
Highest 1RM Calculated Weight:	228.4	All Time	01/13/2024
Highest Weight Executed at 5+ Reps:	185	All Time	01/28/2024

Kendrick - Barbell Bicep Curl

Kendrick - Barbell Bicep Curl	Value..lbs.	Range	Date
Average Weight Executed Per Set:	60	Last 2 Weeks	01/17/2024 to 01/30/2024
Average 1RM Calculated Weight Per Set:	72.1	Last 2 Weeks	01/17/2024 to 01/30/2024
Highest 1RM Calculated Weight:	74.07	Last 2 Weeks	01/30/2024
Highest 1RM Calculated Weight:	74.07	All Time	01/30/2024
Highest Weight Executed at 5+ Reps:	60	All Time	01/30/2024

Kendrick - Cable Hammer Curl

Kendrick - Cable Hammer Curl	Value..lbs.	Range	Date
Average Weight Executed Per Set:	40	Last 2 Weeks	06/17/2024 to 06/30/2024
Average 1RM Calculated Weight Per Set:	51.23	Last 2 Weeks	06/17/2024 to 06/30/2024
Highest 1RM Calculated Weight:	52.47	Last 2 Weeks	06/30/2024
Highest 1RM Calculated Weight:	66.86	All Time	12/28/2023
Highest Weight Executed at 5+ Reps:	57.5	All Time	12/28/2023

STATS TO STANDARDS

Performance measures are evaluated to match Standards.

Integrating Performance Metrics with Mark Rippetoe Strength Standards

Performance measures are evaluated to match standards. This section combines practical workout data analysis with Mark Rippetoe’s Strength Standards. The standards are essential for evaluating and contextualizing individual fitness achievements against standardized criteria.

For a higher quality of personal performance comparison, we define specific criteria to match the standards presented by Mark. Should we choose, we can specify our criteria for Flat Bench Dumbbell Chest Press or Incline Bench Dumbbell Chest Press, each likely requiring different weights and numbers of reps for execution. As a reminder, Mark Rippetoe’s training utilizes the barbell as the instrument for growth. By explaining in detail the Bench Press in his Starting Strength book ¹⁶, we know the strength standard is measured via the flat bench. Therefore, we specify Flat Bench Barbell (Loaded) Chest Press in our criteria to compare with Mark Rippetoe’s 1RM Male Bench Press Standards.

Specified Criteria with Standards For Reference

Strength Standard	Category Name	Selected Criteria	Index
Male Bench Press Std 1RM By Bodyweight Mark Rippetoe	Bench Press	Flat Bench Barbell Chest Press	1
Male Deadlift Std 1RM By Bodyweight Mark Rippetoe	Deadlift	Barbell Deadlift	2
Male Press Std 1RM By Bodyweight Mark Rippetoe	Press	Barbell Overhead Shoulder Press	3
Male Squat Std 1RM By Bodyweight Mark Rippetoe	Squat	Barbell Squat	4

1RM Table - Avg L2W & ATH

The following table reports the average one-repetition maximum (1RM) for each individual across each specified exercise (“Selected Criteria”) over the last two weeks (L2W). The data for the last two weeks serves as a benchmark for the next workout. As the saying goes, “You’re only as good as your last.”

The table also reports highest 1RM over all time (ATH) for each selected criterion, accompanied by the last date the highest 1RM was achieved.

The 1RM is calculated based on weight executed per set and the number of reps, using the 1RM Conversion Table¹⁷.

All calculations assume the standard barbell (Olympic barbell) weight of 45 pounds (20.4 kg).

Keep in mind there are many variables affecting performance. One of these variables includes grip (wide, alternating, overhand, etc.). One individual may use alternating grips (left underhand/right overhand, or vice-versa) when performing deadlifts to maximize weight execution. Another individual might utilize an overhand grip. Someone else may perform a combination of alternating grip and overhand grip. The following datasets and figures do not account for these differences.

Selected Criteria	Index	Name	Average 1RM (lbs)	Date Range (Last 2 Weeks)	Highest 1RM All Time (lbs)	Last Date Highest 1RM All Time
Flat Bench Barbell Chest Press	1	Alex	185.83	2024-07-18 to 2024-07-31	228.40	2024-01-13
Flat Bench Barbell Chest Press	1	Josh	213.15	2024-04-25 to 2024-05-08	253.09	2023-09-13
Flat Bench Barbell Chest Press	1	Kendrick	152.97	2024-07-20 to 2024-08-02	174.70	2024-02-07
Flat Bench Barbell Chest Press	1	Nathan	162.92	2023-04-07 to 2023-04-20	162.92	2023-04-20
Barbell Deadlift	2	Alex	224.51	2024-07-18 to 2024-07-31	261.63	2023-12-17
Barbell Deadlift	2	Josh	236.38	2023-10-27 to 2023-11-09	275.28	2023-10-18
Barbell Deadlift	2	Kendrick	219.21	2024-07-18 to 2024-07-31	267.44	2024-02-14
Barbell Overhead Shoulder Press	3	Alex	106.09	2024-06-29 to 2024-07-12	110.47	2024-07-12
Barbell Overhead Shoulder Press	3	Kendrick	72.33	2024-07-13 to 2024-07-26	87.21	2024-01-02
Barbell Squat	4	Alex	185.75	2024-07-02 to 2024-07-15	191.86	2024-07-15
Barbell Squat	4	Kendrick	173.99	2024-07-13 to 2024-07-26	207.87	2024-02-12

Individual Performance Tables

Filtered results are grouped by individual. Some individuals do not have recorded data that meets the criteria.

Alex - 1RM Performance

Selected Criteria	Index	Average 1RM (lbs)	Date Range (Last 2 Weeks)	Highest 1RM All Time (lbs)	Last Date Highest 1RM All Time
Flat Bench Barbell Chest Press	1	185.83	2024-07-18 to 2024-07-31	228.40	2024-01-13
Barbell Deadlift	2	224.51	2024-07-18 to 2024-07-31	261.63	2023-12-17
Barbell Overhead Shoulder Press	3	106.09	2024-06-29 to 2024-07-12	110.47	2024-07-12
Barbell Squat	4	185.75	2024-07-02 to 2024-07-15	191.86	2024-07-15

Josh - 1RM Performance

Selected Criteria	Index	Average 1RM (lbs)	Date Range (Last 2 Weeks)	Highest 1RM All Time (lbs)	Last Date Highest 1RM All Time
Flat Bench Barbell Chest Press	1	213.15	2024-04-25 to 2024-05-08	253.09	2023-09-13
Barbell Deadlift	2	236.38	2023-10-27 to 2023-11-09	275.28	2023-10-18

Kendrick - 1RM Performance

Selected Criteria	Index	Average 1RM (lbs)	Date Range (Last 2 Weeks)	Highest 1RM All Time (lbs)	Last Date Highest 1RM All Time
Flat Bench Barbell Chest Press	1	152.97	2024-07-20 to 2024-08-02	174.70	2024-02-07
Barbell Deadlift	2	219.21	2024-07-18 to 2024-07-31	267.44	2024-02-14
Barbell Overhead Shoulder Press	3	72.33	2024-07-13 to 2024-07-26	87.21	2024-01-02
Barbell Squat	4	173.99	2024-07-13 to 2024-07-26	207.87	2024-02-12

Nathan - 1RM Performance

Selected Criteria	Index	Average 1RM (lbs)	Date Range (Last 2 Weeks)	Highest 1RM All Time (lbs)	Last Date Highest 1RM All Time
Flat Bench Barbell Chest Press	1	162.92	2023-04-07 to 2023-04-20	162.92	2023-04-20

1RM Plots - Performance Over Standards

Performance is plotted over Mark Rippetoe’s Strength Standards.

Some considerations for the following plots:

• Average 1RM for each individual is based on data from the last 2 weeks (L2W). As presented in the 1RM Table above, date ranges between each individual differ, ranging from a few weeks to several months or even years. Despite these differences, this plot is still beneficial for comparing performance among individuals, fostering friendly competition, and motivating action toward higher performance.

• Highest 1RM (ATH - All Time Highs) for each individual is based on data from all entries.

• Average Bodyweight represents data from the last 2 weeks of entries for each individual. The following plots and Category Levels use Average Bodyweight for both Average 1RM L2W and ATH executions. Separate calculations are required to obtain Bodyweight at the time when Average 1RM L2W was executed and Bodyweight when ATH 1RM was executed.

• The date and date ranges for Average Bodyweight (lbs) and 1RM statistics may not align. For example:

  • Date Range for Average 1RM L2W: 2023-10-27 to 2023-11-09
    
  • Date for ATH 1RM: 2023-10-18
    
  • Date Range for Average Bodyweight L2W: 2024-05-24 to 2024-06-06
  • Further calculations are required to align the date ranges between bodyweight and performance, allowing greater reliability in the 1RM weight execution-to-bodyweight ratio.

Average 1RM Last 2 Weeks (L2W)

Male Bench Press Standards, Avg 1RM L2W

Name	Average 1RM (lbs)	Avg BW L2W (lbs)	Category Level
Alex	185.83	175.00	Cat. II
Josh	213.15	190.00	Cat. III
Kendrick	152.97	133.46	Cat. II

Male Deadlift Standards, Avg 1RM L2W

Name	Average 1RM (lbs)	Avg BW L2W (lbs)	Category Level
Alex	224.51	175.00	Cat. I
Josh	236.38	190.00	Cat. I
Kendrick	219.21	133.46	Cat. I

Male Press Standards, Avg 1RM L2W

Name	Average 1RM (lbs)	Avg BW L2W (lbs)	Category Level
Alex	106.09	175.00	Cat. I
Kendrick	72.33	133.46	Cat. I

Male Squat Standards, Avg 1RM L2W

Name	Average 1RM (lbs)	Avg BW L2W (lbs)	Category Level
Alex	185.75	175.00	Cat. I
Kendrick	173.99	133.46	Cat. I

Highest 1RM All Time (ATH)

Male Bench Press Standards, 1RM ATH

Name	1RM ATH (lbs)	Avg BW L2W (lbs)	Category Level
Alex	228.40	175.00	Cat. III
Josh	253.09	190.00	Cat. III
Kendrick	174.70	133.46	Cat. III

Male Deadlift Standards, 1RM ATH

Name	1RM ATH (lbs)	Avg BW L2W (lbs)	Category Level
Alex	261.63	175.00	Cat. I
Josh	275.28	190.00	Cat. I
Kendrick	267.44	133.46	Cat. II

Male Press Standards, 1RM ATH

Name	1RM ATH (lbs)	Avg BW L2W (lbs)	Category Level
Alex	110.47	175.00	Cat. II
Kendrick	87.21	133.46	Cat. I

Male Squat Standards, 1RM ATH

Name	1RM ATH (lbs)	Avg BW L2W (lbs)	Category Level
Alex	191.86	175.00	Cat. I
Kendrick	207.87	133.46	Cat. II

L2W & ATH - Side By Side

Performance measures for Average 1RM Last 2 Weeks (L2W) and Highest 1RM All Time (ATH) are merged into one plot for side-by-side comparison. This visualization helps individuals reach higher performance by highlighting recent performance and identifying personal bests, thereby fostering healthy competition and motivating consistent progress.

This combined plot allows for an easy comparison of recent performance and all-time bests, providing a clear visual representation of each individual’s progress and potential. By understanding these metrics, individuals can identify areas for improvement and set goals to surpass their personal bests, ultimately leveling up their performance.

Note: Each exercise plot is followed by its table for reference.

Using Average 1RM Last 2 Weeks (L2W) for training purposes is more effective than comparing Highest 1RM Last 2 Weeks to 1RM All Time High (ATH). This is because the average 1RM over the last two weeks provides a more consistent and realistic measure of current strength levels, which can be influenced by various factors such as fatigue, recovery, and daily performance variability. Relying solely on the highest 1RM may not accurately reflect true performance capability and can lead to unrealistic training loads and potential overtraining.

Male Bench Press Standards, Avg 1RM L2W & 1RM ATH

Name	Average 1RM (lbs)	Category Level L2W	1RM ATH (lbs)	Category Level ATH	Avg BW L2W (lbs)
Alex	185.83	Cat. II	228.40	Cat. III	175.00
Josh	213.15	Cat. III	253.09	Cat. III	190.00
Kendrick	152.97	Cat. II	174.70	Cat. III	133.46

Male Deadlift Standards, Avg 1RM L2W & 1RM ATH

Name	Average 1RM (lbs)	Category Level L2W	1RM ATH (lbs)	Category Level ATH	Avg BW L2W (lbs)
Alex	224.51	Cat. I	261.63	Cat. I	175.00
Josh	236.38	Cat. I	275.28	Cat. I	190.00
Kendrick	219.21	Cat. I	267.44	Cat. II	133.46

Male Press Standards, Avg 1RM L2W & 1RM ATH

Name	Average 1RM (lbs)	Category Level L2W	1RM ATH (lbs)	Category Level ATH	Avg BW L2W (lbs)
Alex	106.09	Cat. I	110.47	Cat. II	175.00
Kendrick	72.33	Cat. I	87.21	Cat. I	133.46

Male Squat Standards, Avg 1RM L2W & 1RM ATH

Name	Average 1RM (lbs)	Category Level L2W	1RM ATH (lbs)	Category Level ATH	Avg BW L2W (lbs)
Alex	185.75	Cat. I	191.86	Cat. I	175.00
Kendrick	173.99	Cat. I	207.87	Cat. II	133.46

NOTES FOR FUTURE IMPLEMENTATION

Power BI vs. RStudio (R Programming)

Creating this report requires knowledge in managing the different coding structure–it requires knowing R. It can be replicated through other programs, and by doing so may enhance the overall experience. Such is the case with Power BI but in a different aspect.

Power BI is better suited for creating interactive dashboards and visualizations quickly and sharing them easily with non-technical stakeholders. It is user-friendly and integrates well with other Microsoft products, making it ideal for business environments that require regular reporting and real-time data updates.

R Studio, on the other hand, is ideal for in-depth data analysis, complex statistical modeling, and projects that require extensive data manipulation and custom analyses. It offers greater flexibility and is more powerful for advanced analytics, although it requires programming knowledge and may have a steeper learning curve.

If the primary goal is to perform advanced statistical analysis and custom modeling, R Studio would be more appropriate. However, if the goal is to create interactive, shareable dashboards and reports, Power BI might be the better choice. This is a toss coin, as my intent is to provide both advanced statistical analysis and custom modeling as I learn to further utilize the program, but also allow others the availability to interact with their data, should that time ever come.

Prospective Statistical Analyses

More advanced statistical measurements are available to derive from the dataset. I’ve included a general list of ideas to explore. Some ideas require a larger demographic group, and others necessitate the use of technological devices (watches and phone apps). At the time of publishing, I am working on plotting multiple variables on one plot. One includes plotting Average Bodyweight (y) and Daily Average 1RM (y) over time (x). This will help explore any correlation and causation between variables. Findings are expected to provide adaptable insights into daily routines and habits.

Dual Y-axis Plot

This type of plot allows you to visualize two different y-variables against the same x-variable

Average Bodyweight and Daily Average 1RM over time

• Plot = Selected Criteria for Individual
• Y-variable = Avg Bodyweight
  • Requires creating new df from Vitals; Daily_Avg_Bodyweight (Avg BW of all measures on each date)
• Y-variable = Daily Avg 1RM
  • Requires creating new df from Raw Data; Daily_Avg_1RM (Avg 1RM of all sets on each date)
• X-variable = Date (day/month)
• Imagine plot similar to Webull Comparison Quotes structure

Daily Average 1RM and # Daily Sets over time for Selected Criteria

• Plot = Selected Criteria for Individual
• Y-variable = Daily Average 1RM
  • Consider to sub Daily with Weekly or Monthly Average 1RM
  • Consider to sub Average 1RM with Highest 1RM
• Y-variable = Daily Sets Performed
  • Consider to sub Daily Sets with Weekly or Monthly Sets
  • A larger and consistent number of sets performed is expected correlate or maintain 1RM measures.
  • Gaps in number of sets performed is expected to correlate with decreased 1RM measures

Stacked Bar Chart

Loop plots for each individual. Show [total] value of a category and segments that bar to show the proportion of different sub-categories within that [total] value.

% Sets of Selected Criteria by ATH 1RM and Avg 1RM

• Value = % sets performed (ie 2% of all sets performed)
• Sub-category = ATH 1RM as the full bar (ie Chest Press 174.70, Deadlift 267.44)
• Sub-category = Avg 1RM L2W as percentage of ATH 1RM (ie Chest Press 152.71, Deadlift 219.21)
• Category = Selected Criteria (Chest Press, Deadlift, etc.)
• *Avg 1RM L2W as percentage of ATH 1RM may not be the best dataset to compare with respect to % sets of selected criteria performed. Consider other Sub-categories for comparison.

Other Charts

Vertical Bar Chart

• Usage: Comparing the frequency or count of different exercise types.
• Example: Number of sessions for each exercise type (e.g., Bench Press, Deadlift, Squat, Press).

Horizontal Bar Chart:

• Comparing the frequency or count of different exercise types with long labels.
• Example: Number of sessions for each exercise type, displayed horizontally for better readability.

Stacked Bar Chart:

• Usage: Showing the composition of sets within each exercise.
• Example: Number of sets performed for each exercise type, broken down by reps range (e.g., 1-5 reps, 6-10 reps, 11+ reps).

Grouped (Clustered) Bar Chart:

• Usage: Comparing the average 1RM (one-repetition maximum) for different exercises across multiple individuals.
• Example: Average 1RM for Bench Press, Deadlift, Squat, and Press for Alex, Kendrick, and Josh.

100% Stacked Bar Chart:

• Usage: Showing the percentage composition of total workouts by exercise type.
• Example: Percentage of total workouts made up by Bench Press, Deadlift, Squat, and Press.

Diverging Bar Chart:

• Usage: Displaying positive and negative performance changes in different exercises.
• Example: Performance improvement or decline in 1RM for each exercise type over a period.

Lollipop Chart:

• Usage: Showing average bodyweight for each individual.
• Example: Average bodyweight of Alex, Kendrick, and Josh represented as dots on lines.

Dot Plot:

• Usage: Showing the performance scores (e.g., 1RM) for different exercises.
• Example: Performance scores for Bench Press, Deadlift, Squat, and Press for each individual.

Variable Width Bar Chart:

• Usage: Showing the volume of weight lifted where the width represents the number of sessions.
• Example: Total weight lifted in Bench Press, Deadlift, Squat, and Press with bar width representing the number of sessions.

Waterfall Chart:

• Usage: Showing the cumulative effect of different exercise sessions on total weight lifted.
• Example: Cumulative total weight lifted over time for different exercises.

Pareto Chart:

• Usage: Highlighting the most significant exercises contributing to total weight lifted.
• Example: Total weight lifted for each exercise type in descending order with a line showing cumulative percentage.

Gantt Chart:

• Usage: Project planning and tracking progress over time.
• Example: Workout schedule showing the timeline for different exercises and sets over a month.

Histogram:

• Usage: Showing the frequency distribution of bodyweight.
• Example: Distribution of bodyweight entries over the last month.

Mosaic Plot:

• Usage: Displaying the relationship between exercise type and the number of sets performed.
• Example: Visualization of how different exercises are associated with the number of sets performed.

Utilization of Datasets

Longitudinal Analysis of Training Progress:

• Objective: To track and analyze the training progress over an extended period.
• Implementation: Utilize time series analysis to monitor changes in 1RM and bodyweight over time. This will help identify trends, plateaus, and periods of significant improvement. Applying smoothing techniques and ARIMA models can aid in forecasting future performance based on historical data.

Correlation and Causation Studies:

• Objective: To understand the relationship between different variables.
• Implementation: Perform correlation analysis to investigate the relationships between bodyweight, training frequency, nutritional intake, and 1RM performance. Follow up with regression analysis to identify potential causal relationships and quantify the impact of various factors on strength gains.

Comparative Analysis Across Different Demographics:

• Objective: To compare performance metrics across different demographics such as age, gender, and training experience.
• Implementation: Use t-tests and ANOVA to compare 1RM performance and bodyweight across different demographic groups. This can help tailor training programs to specific groups and improve overall effectiveness.

Enhanced Visualization Techniques:

• Objective: To create more insightful and interactive visualizations.
• Implementation: Incorporate advanced visualization libraries such as plotly for interactive plots that allow for deeper exploration of the data. This can include dynamic plots where users can filter and view specific subsets of the data.

Predictive Modeling for Performance Optimization:

• Objective: To develop models that predict performance outcomes and optimize training regimens.
• Implementation: Apply machine learning techniques such as random forests, support vector machines, or neural networks to predict 1RM performance based on a range of input variables. These models can be used to suggest optimal training loads and volumes for individuals.

Cluster Analysis for Identifying Training Patterns:

• Objective: To identify distinct training patterns and group similar individuals.
• Implementation: Use clustering techniques such as K-means clustering to identify groups of individuals with similar training patterns and performance metrics. This can help in customizing training programs for different clusters based on their unique characteristics.

Survival Analysis for Training Attrition:

• Objective: To analyze the dropout rates and factors affecting training adherence.
• Implementation: Perform survival analysis to study the time-to-dropout for trainees and identify factors that influence training adherence. This can guide interventions aimed at reducing dropout rates and improving long-term training commitment.

Principal Component Analysis (PCA) for Dimensionality Reduction:

• Objective: To simplify complex datasets and identify key performance indicators.
• Implementation: Apply PCA to reduce the dimensionality of your dataset while retaining most of the variance. This can help in identifying key variables that most influence training outcomes and performance.

Nutrition and Recovery Analysis:

• Objective: To study the impact of nutrition and recovery on performance.
• Implementation: Collect and analyze data on dietary intake, sleep patterns, and recovery methods. Use regression analysis to determine how these factors influence strength gains and overall performance.

Benchmarking and Standard Development:

• Objective: To establish performance benchmarks and standards for different populations.
• Implementation: Utilize the collected data to develop performance standards and benchmarks. This can involve creating percentile ranks and performance categories that can be used for setting realistic goals and expectations for trainees.

Data Collection Enhancements

Incorporating Wearable Technology:

• Utilize wearable devices to collect real-time data on heart rate, sleep quality, and daily activity levels. This data can provide deeper insights into how lifestyle factors influence training performance.

Detailed Nutritional Logging:

• Implement a system for detailed nutritional logging, allowing for the collection of data on macronutrient and micronutrient intake. Analyzing this data can help optimize dietary plans to support training goals.

Psychological and Motivational Assessments:

• Regularly assess psychological factors such as motivation, stress levels, and mental fatigue. Understanding the psychological aspects of training can provide a more holistic view of an individual’s performance and adherence to the training program.

Recovery and Injury Data:

• Collect data on recovery strategies and injury occurrences. Analyzing this information can help in developing injury prevention programs and optimizing recovery protocols to enhance performance.

Advanced Biometric Data:

• Incorporate the collection of advanced biometric data such as blood markers, hormone levels, and muscle oxygenation. This can provide a deeper understanding of physiological responses to training.

REFERENCES

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1. Tham, K. (2024). KDF: Strength and Bodyweight Performance Analysis (2025-07-12). RPubs by RStudio. Retrieved from https://rpubs.com/KenDoesData/.↩︎

2. Tham, K. (2024). KDF (KEN DOES FITNESS). Google Drive. Available at https://drive.google.com/drive/folders/1-41FJ_c41Kj7KaK0h1aJ5EBvEhPwwIsi?usp=sharing↩︎

3. Tham, K. (2024). Strength Standards Final.xlsm. Ken Does Data. Retrieved from https://1drv.ms/x/s!AsYYZA9nL8lf8CK6k6rAP3LSkvry?e=ylARXi.↩︎

4. Tham, K. (2024). Strength Standards Final.xlsm. Ken Does Data. Retrieved from https://1drv.ms/x/s!AsYYZA9nL8lf8CK6k6rAP3LSkvry?e=ylARXi.↩︎

5. Rippetoe, M. (2012). Strength Standards. Starting Strength. Retrieved from https://startingstrength.com/files/standards.pdf.↩︎

6. Rippetoe, M. (2017). Starting Strength: Basic Barbell Training (3rd ed.). The Aasgaard Company. Retrieved from https://aasgaardco.com/store/books-posters-dvd/books/starting-strength-basic-barbell-training/.↩︎

7. Legion Athletics. (2019). These Are the Best Strength Standards on the Internet. Retrieved from https://legionathletics.com/strength-standards/.↩︎

8. Rippetoe, M. (2012). The Strength Standards Tables are back up. Starting Strength Forum. Retrieved from https://startingstrength.com/resources/forum/mark-rippetoe-q-and-a/33029-strength-standards-tables.html.↩︎

9. Rippetoe, M. (2017). Starting Strength: Basic Barbell Training, 3rd Edition by Mark Rippetoe. Available at https://www.amazon.com/Starting-Strength-Mark-Rippetoe-ebook/dp/B006XJR5ZA/ref=sr_1_1?crid=21521YXBKX4AI&dib=eyJ2IjoiMSJ9.1qTeh_8DJhqDmxrrajmjTbLiQz-wPaKOifgi787M7WurNxwUwKVbhQadJEw8Wdu2ygDP8X0D23Y5xGqEZAJ2L5luEw0gvCIIyuTmugYZ_bRmG35hqLRPlbOyQx4e5pRf2wVoGnsQPzFQEfEOlrhiHKp8BSWCuQkf2RELFKSOLQO49Fq8Y57PU_MuPm9ge91UcC3ebmCZ8pCWHmqbUURN6tyocDT-CR3ZaQAKPJXnmYPsocCP4jz4Y_QTLE1hecsk8Vuugf3HIBjBWkOVMZFmSDlS9ujVxqF4vRqC7GsVJlw._9jNplpd9L6PPFzk7WMC-nSDfWXPhmckFiiaMSwaCyo.↩︎

10. Rippetoe, M. Practical Programming for Strength Training, 3rd Edition by Mark Rippetoe. Available at https://www.amazon.com/Practical-Programming-Strength-Training-Rippetoe-ebook/dp/B00IU8YETW/ref=sr_1_2?crid=21521YXBKX4AI&dib=eyJ2IjoiMSJ9.1qTeh_8DJhqDmxrrajmjTbLiQz-wPaKOifgi787M7WurNxwUwKVbhQadJEw8Wdu2ygDP8X0D23Y5xGqEZAJ2L5luEw0gvCIIyuTmugYZ_bRmG35hqLRPlbOyQx4e5pRf2wVoGnsQPzFQEfEOlrhiHKp8BSWCuQkf2RELFKSOLQO49Fq8Y57PU_MuPm9ge91UcC3ebmCZ8pCWHmqbUURN6tyocDT-CR3ZaQAKPJXnmYPsocCP4jz4Y_QTLE1hecsk8Vuugf3HIBjBWkOVMZFmSDlS9ujVxqF4vRqC7GsVJlw._9jNplpd9L6PPFzk7WMC-nSDfWXPhmckFiiaMSwaCyo.↩︎

11. Strength Level. (n.d.). One Rep Max Calculator. Retrieved from https://strengthlevel.com/one-rep-max-calculator.↩︎

12. Tham, K. (2024). Ken Does Fitness Final.xlsm. Retrieved from https://1drv.ms/x/s!AsYYZA9nL8lf8ybTNxlW-2c6sDXB?e=KLfhT4.↩︎

13. Flex Staff. (2023). Wide-Grip vs. Close-Grip Barbell Curls. Muscle & Fitness. Retrieved from https://www.muscleandfitness.com/flexonline/training/wide-grip-vs-close-grip-barbell-curls/.↩︎

14. TuffWraps Editors. (2023). Close-Grip vs. Wide-Grip Bicep Curls: Choosing the Right Grip for Maximum Results. TuffWraps. Retrieved from https://www.tuffwraps.com/blogs/news/close-grip-vs-wide-grip-bicep-curls-choosing-the-right-grip-for-maximum-results.↩︎

15. Colucci, C. (2023). The 5×5 Workout Explained: The Classic Program for Size and Strength. Breaking Muscle. Retrieved from https://breakingmuscle.com/5-x-5-workout-explained/.↩︎

16. Rippetoe, M. (2017). Starting Strength: Basic Barbell Training (3rd ed.). The Aasgaard Company. Retrieved from https://aasgaardco.com/store/books-posters-dvd/books/starting-strength-basic-barbell-training/.↩︎

17. Strength Level. (n.d.). One Rep Max Calculator. Retrieved from https://strengthlevel.com/one-rep-max-calculator.↩︎