IRON DISCIPLINE // STRUCTURE UNDER PRESSURE

Weightlifting

Since 2022. Five sessions a week. Vegetarian.

Every set has setup, tension, timing, control and recovery. The visible progress is almost boringly predictable once the invisible habits stay consistent long enough. The weight does not respond to ambition. It responds to preparation.

Personal Records Try the Simulator

High Bar Squat

01 // Setup & Tension

Top Position

02 // Standing Lockout

Concentric Drive

03 // Ascent Phase

01 // Personal Records

Personal Records

Tracked, earned, and built to improve.

Deadlift Conventional

140 kg

Squat High bar

120 kg

Bench Press Paused

90 kg

Overhead Press Strict

60 kg

02 // Current Split

Training Rhythm

Select or hover a day to view the training profile, target metrics, and active muscle group telemetry.

MON Monday

Training

TUE Tuesday

Training

WED Wednesday

Recovery

THU Thursday

Training

FRI Friday

Swim

SAT Saturday

Training

SUN Sunday

Full Rest

MONDAY Upper Body Hypertrophy

FATIGUE INDEX

8.0 / 10

ESTIMATED DURATION 75 min

TARGET MUSCLE GROUPS Chest, Back, Shoulders, Arms

SESSION PROTOCOL

Chest, Back, Shoulders, Forearms

ACTIVE TARGET TELEMETRY

Deadlift Setup

04 // Pull & Tension

Deadlift Lockout

05 // Maximum Extension

Bench Press Setup

06 // Retracted Scapula

Active Lockout

07 // Lockout Control

03 // Something I Built

Barbell Velocity & Kinematics

I built this a while ago and it seemed wrong to leave it in a folder. Pick a lift, set the load and stance, do a rep, and it shows how fast the bar moved and which joints are complaining.