Strength & Power Training Weekly ReflectionLet me know how you’re doing with your program by submitting the form below!Please answer questions below, then click “submit.” Name * First Name Last Name Email * How would you characterize your mood/motivation to train over the last week? * 5 - Great 4 - Good 3 - Normal 2 - Below Average 1 - Low How was your sleep overall during the last week? * More than 9 hours of quality sleep on most nights 8-9 hours of quality sleep on most nights 6-8 hours of quality sleep on most nights 5-6 hours of quality sleep on most nights Less than 5 hours of quality sleep on most nights How would you rate your diet in the last week? * 5 - ate in a caloric surplus with nutrient dense foods 4 - ate in a caloric surplus 3 - ate sufficient calories for maintenance 2 - ate sufficient calories for cutting 1 - missed meals or feeling hungry Rate your overall fatigue and recovery over the last week: 5 - I felt great and I'm ready to do extra work this week! 4 - I felt good, no tiredness or weakness outside the workouts 3 - I felt normal, some soreness and fatigue outside my workouts but not much 2 - I felt a a little tired and weak during my workouts and outside of the workouts too 1 - I felt very tired both during and outside of my workouts On average, how long did it take you to complete each workout? * Rate the length of your workouts. * 5 - The workouts felt short, I could have done much more! 4 - The workouts were a good length of time, but I could have done more 3 - The workouts are just the right length of time 2 - The workouts were a little long, I had trouble finishing sometimes 1 - The workouts are too long, I have trouble finishing most of the time Let me know how you found the overall volume of the week for the following lifts: Squat * 5 - The workouts were too easy 4 - The workouts could have been tougher 3 - The workouts felt good, proceed with my planned program 2 - The workouts could have been easier 1 - The workouts were very tough Bench * 5 - The workouts were too easy 4 - The workouts could have been tougher 3 - The workouts felt good, proceed with my planned program 2 - The workouts could have been easier 1 - The workouts were very tough Deadlift * 5 - The workouts were too easy 4 - The workouts could have been tougher 3 - The workouts felt good, proceed with my planned program 2 - The workouts could have been easier 1 - The workouts were very tough Upper Body Pull * 5 - The workouts were too easy 4 - The workouts could have been tougher 3 - The workouts felt good, proceed with my planned program 2 - The workouts could have been easier 1 - The workouts were very tough How is your body feeling? Rate your overall recovery and fatigue over the last week for each muscle group: Pecs (Chest) * 5 - No soreness or fatigue and ready to do extra work! 4 - No soreness or fatigue whatsoever 3 - mild to no soreness or fatigue 2 - moderate soreness or fatigue 1 - very sore or fatigued Lats * 5 - No soreness or fatigue and ready to do extra work! 4 - No soreness or fatigue whatsoever 3 - mild to no soreness or fatigue 2 - moderate soreness or fatigue 1 - very sore or fatigued Shoulders * 5 - No soreness or fatigue and ready to do extra work! 4 - No soreness or fatigue whatsoever 3 - mild to no soreness or fatigue 2 - moderate soreness or fatigue 1 - very sore or fatigued Traps * 5 - No soreness or fatigue and ready to do extra work! 4 - No soreness or fatigue whatsoever 3 - mild to no soreness or fatigue 2 - moderate soreness or fatigue 1 - very sore or fatigued Biceps * 5 - No soreness or fatigue and ready to do extra work! 4 - No soreness or fatigue whatsoever 3 - mild to no soreness or fatigue 2 - moderate soreness or fatigue 1 - very sore or fatigued Triceps * 5 - No soreness or fatigue and ready to do extra work! 4 - No soreness or fatigue whatsoever 3 - mild to no soreness or fatigue 2 - moderate soreness or fatigue 1 - very sore or fatigued Is there anything that you would like to change about your program? What questions do you have about training? Thank you for submitting your Weekly Check-in! I’ll be reviewing your responses and getting back to you to answer your questions shortly!-Jayd
