<aside> 🌳 Oak · Alex Carter · Week 5 of 8 · Powerbuilding Block 1 · Started 26 May 2026

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<aside> 📅 This Week

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Sessions

• Completed: 2 of 3
• Mon 22 Jun · Back / Deadlift (done · RPE 8)
• Wed 24 Jun · Chest / Push (done · RPE 7)
• Fri · Legs (up next)

Volume

• This week so far: 8,200 kg
• Week 4 total: 4,800 kg · strong session

<aside> 🎯 Goals

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Active goals

• Bench press 100kg by Dec 2026 · On track
• Reach 78kg bodyweight by Sep 2026 · On track
• Run 5K under 25 min by Sep 2026 · On track

Bench

• 60kg → 100kg · Now: 77.5kg · Next: 80kg

Weight

• 87kg → 78kg · Now: 82.1kg · -4.9kg

5K

• 35 min → 25 min · Now: 28 min · -7 min

<aside> 📊 Body Stats

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Latest check-in · 16 Jun 2026

• Weight: 82.1 kg (↓4.9 kg since start)
• Waist: 88 cm (↓8 cm since start)
• Chest: 101 cm
• Arm: 37.5 cm (↑1 cm since start)

Recomp target

• Deficit: 250–350 kcal under maintenance
• Protein: 175g / day minimum
• Log weight every Monday, fasted

<aside> 💪

Next Session · Friday

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Legs · Lower Body

Exercise list

• Barbell back squat 4×5 @ 95kg
• Romanian deadlift 3×10 @ 70kg
• Leg press 3×12 @ 150kg
• Leg curl (machine) 3×12
• Standing calf raise 4×15

<aside> ⚠️

Squat: aim for 95kg today. Top set at 92.5kg last week, same weight, cleaner reps.

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<aside> 📋 Active Program

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8-Week Powerbuilding Block 1

Progress · Week 5 of 8

● ● ● ● ● ○ ○ ○

• Phase: Strength build (Weeks 5–6)
• Focus: Heavier compounds, lower reps
• Key lifts: Squat · Bench · Deadlift

<aside> 💬 Five weeks in and the numbers are moving. Bench went from 60kg to 77.5kg. Bodyweight down 4.9kg. Keep the momentum through this strength phase.

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<aside> 🥗 Nutrition

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Current approach: Recomp

• Strategy: small deficit (250–350 kcal under maintenance)
• Protein target: 175g / day
• Estimated maintenance: ~2,500 kcal
• Target daily intake: ~2,150–2,250 kcal

If weight drops 0.3–0.5kg/week you are on track. Faster than that, add 200 kcal/day.

<aside> ⚡ Quick Commands

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Say to Oak:

• "What do I train today?" → session + target weights
• "Log my session: [details]" → saved to Workout Log
• "I weigh Xkg" → logged to Body Stats
• "Add goal: [goal]" → saved to Goals
• "Give me my dashboard" → this page refreshed
• "Progress report" → trends from your log
• "What should I eat?" → macro + meal advice