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 in men and 20-21% in women. Lower levels of body fat may improve aesthetics but will also progressively decrease strength as body fat drops further.

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 for men and 17.8 for women 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 you worry the frequency in PPL is too low, flip over to Prep 0 full body for a month or so.
  • If your FFMI is above 24.3 for men and 20.2 for women you should probably spend most of your time in Prep 2.
  • If your FFMI is in the middle at around 23 for men and 19 for women, 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 2-second paused bench is actually 96% of your comp bench, it would be considered relatively strong (94% vs 96%). Meanwhile, your board press is typically around 110% of your competition bench press. If you board press 106% then it is relatively weak (110% vs 106%), despite using a greater weight than your 2-second paused bench. Your strongest lift is the one with the greatest relative strength, not absolute strength.

Weakest Lift

The first thing to consider about this is the data the app is looking at may have come from doing this exercise on an easy day. In that case, it will have a low estimate. So it’s good to verify a weakness with intentional tests. Try it again and see if the weakness remains. If so, you found a legitimate area that needs improvement.

A legitimate weakness is your weakest 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. When you see one of your weakest lifts come up in training, try a little harder during that workout to push your estimated 1RM for it up a bit higher. Hopefully, that will remove your weakest lift from the list and replace it with something else. Repeat this process for each weak lift.