Fitness coaching · initial web report

This week’s focus: rebuild lifting consistency, don’t chase WHOOP strain.

Prior-week read for 2026-04-27 to 2026-05-03. Data source: WHOOP recovery/sleep/strain plus the hypertrophy Google Sheet. This is coaching context, not a medical report.

Goal: body recompositionTraining: home dumbbells + runningNutrition: 2300 kcal · 165g protein targetNo dairy

59.86

Avg recovery

3 low days under 40

91%

Avg sleep performance

Sleep is not the main limiter

7.43

Avg day strain

WHOOP may undercount lifting

WHOOP workouts

Week 11 logged in sheet

Coach’s read

The signal: sleep was good, recovery dipped hard mid/late week, and WHOOP recorded only 3 workouts. The sheet shows a full hypertrophy week, so low strain should not be treated as low training load. The practical move is boring: keep the lifting template stable, progress the exercises already logged, and place running so it does not steal leg-session quality.

WHOOP recovery

04/27

04/28

04/29

04/30

05/01

05/02

05/03

High days: Apr 27, Apr 28, May 3. Low days: Apr 29, May 1, May 2.

Sleep performance

04/26

96%

04/27

97%

04/28

98%

04/29

97%

04/30

77%

05/01

84%

05/02

88%

Average sleep performance was 91%. Good enough to support training if calories/protein and soreness are managed.

Day strain

04/26

6.9

04/27

6.0

04/28

6.8

04/29

7.7

04/30

4.6

05/01

4.3

05/02

18.7

05/03

4.5

Interpret carefully: hypertrophy sessions are often missing from WHOOP unless manually logged.

Recorded workouts

2026-04-29 · functional fitnessstrain 5.2 · avg HR 105 · max HR 144
2026-05-03 · runningstrain 14.8 · avg HR 158 · max HR 184
2026-05-03 · functional fitnessstrain 14.2 · avg HR 128 · max HR 172

Hypertrophy sheet — Week 11

Exercise	Set 1	Set 2	Set 3
Goblet Squat	40x12	40x12	40x12
Romanian Deadlift	30x12	30x12	30x12
Bulgarian Split Squat	14x8	14x8	SKIP
Banded Leg Curl	15xheavyGray	15xheavyGray	15xheavyGray
Dead Bug	12xside	12xside	12xside
Dumbbell Row	9x12	10x12	9x12
Banded Pull-Apart	lightGrayx15	lightGrayx15	lightGrayx15
Banded Lat Pulldowns	yellowx15	yellowx15	yellowx15
Banded Rows Upright	heavyGrayx15	heavyGrayx15	heavyGrayx15
Dumbbell Curl	9x12	9x12	9x12
Dumbbell Bench Press	14x12	14x12	14x10
Push-up	7	8	SKIP
Dumbbell Shoulder Press	7x10	7x10	7x10
Dumbbell Lateral Raises	5x15	5x15	5x15
Banded tricep push down	yellowx12/side	yellowx12/side	yellowx12/side
Plank	60sec	45sec	SKIP

Exactly 3 priorities for the week ahead

1. Hit 3 lifting sessions

Do not redesign the program. Repeat the current template and aim to add 1 rep or cleaner execution where possible.

2. Keep running easy

One easy run is enough. Optional second run only if legs feel normal and recovery is not in the red for two straight days.

3. Protein floor daily

Minimum 150g. Default target 165g. Use eggs, tofu/tempeh, soy yogurt, fish, seitan, or pea/soy protein; no dairy.

Training adjustments

Lower bodyGoblet squat 40×12×3 is solid. Next target: same load with slower, consistent depth, then consider a small progression only if form stays clean.
RDL30×12×3: keep form-first. No ego loading if lower back gets involved.
Bulgarian split squat14×8, 14×8, skip: make the next win completing set 3, not increasing load.
Upper bodyBench 14×12, 14×12, 14×10: target 14×12×3 before moving up. Shoulder press 7×10×3 can progress by reps or load next.

Missing data that would improve next week

Add morning bodyweight average and weekly waist at navel. For recomposition, those two numbers plus performance trends matter more than WHOOP strain alone.