Your key performance indicators (KPIs) and weekly change are shown at the top of your dashboard. The indicators shown depend on the training period you are currently in.

BW

This is your current body weight. This is a good number to watch during a bulk or cut.

BF

This is body fat percent. A convenient way to measure this is with a BIA device. It sends an electrical current through your body and since current will move through muscle easier than body fat it is able to provide a decent estimate of body fat. It is, however, sensitive to hydration status. So it’s best to take a measurement at the same time of day, in the same way, each time. Empirical results suggest maximum strength to bodyweight occurs at around 14% body fat. Lower levels of body fat will start to decrease strength.

FFMI

This is your fat-free mass index, which is similar to body mass index (BMI) in that it is an estimate of your body thickness. This number is your lean mass divided by the square of your height. So double-check your height on the setup page and verify it is correct. This number can be very useful for determining what type of training will be most beneficial to you specifically. In general:

  • If your FFMI is under 21.7 you need to spend most of your time in the off-season with powerbuilding and focusing on gaining some lean mass. PPL is a great option for you.
  • If your FFMI is above 24.3 you should probably spend most of your time in Prep 2.
  • If your FFMI is in the middle at around 23, you should probably alternate time between gaining mass in the off-season and transforming that mass into strength with Prep 1 and Prep 2.

SBD

This is your current sum of squat, bench, and deadlift 1RMs (or estimates of 1RMs). This number reflects your absolute strength. This is a good number to watch during a bulk or cut.

DOTS

This is your current relative strength index. This value removes the influence of changes in weight on your strength. This is a good number to watch when trying to improve strength through increases in skill/technique/coordination and muscle force output.

AWL

This is your average weight lifted (30-day average) for competition and basic exercises only (SBD + variations). This number is strongly correlated with 1RM results. Push this number higher over time and you’ll test with higher 1RMs. Simple. Exercise selection is one way you can help control this number.

NL

This is your sum of reps done (30-day period) for competition and basic exercises only (SBD + variations). This number tells you how much volume or practice you’re getting with the main lifts. This number should oscillate up and down but generally trend up over time.

Strongest Lift

Some lift variations have known relationships between 1RMs. For example, a 2 second paused bench press is typically about 94% of your competition bench press. If your 2s paused bench is 96% of your comp bench, it would be considered relatively strong. Your strongest lift is the one with the greatest relative strength.

Weakest Lift

This is very similar to the above and probably more useful since it is the lift lagging behind the most. That also means it could be the weak link in the chain. If you spend some time focusing on getting this lift stronger, there’s a good chance it’ll carry over to your comp lift. Prep 1 is a great time to focus on bringing these lifts up.