Justin Calderon

Monthly Training Review

This Month in Training - October

Training in October



Home Workouts


Total lbs


Monthly Breakdown

The monthly breakdown is an overview of how your training is balanced.  By classifying movements into categories we can identify the areas we would like to focus on in our next training cycle, and/or any deficits in our training we need to account for in our next training session.


This is essentially how I make sure your training has a complete approach so we aren't reinforcing or exacerbating any unwanted imbalances.

Horizontal PullingVertical PullingHorizontal PressingVertical PressingLunge VariationSquat Variation
Hinge VariationCore/CarryPowerRotationalConditioningAverage Difficulty
  • October Training Goal
    4/4 Training Sessions
  • Training Session 10/9
  • Training Session 10/16
  • Training Session 10/23
  • Training Session 10/30
October Highlights
Have been consistent with training and working out at home.
Implemented a different strategy to approach eating.
Hit a Personal Record of 15 PUSH UPS on the GROUND!
Hit a Personal Record with the Trap Bar Deadlift performing 3 sets of 3 with 235lbs.
Aerobic capacity has increased greatly from your first session.
Managed to have a power output well above 1000 watts with the assault bike

Coaches Notes

You have had a stellar month with training in October!  You have managed to hit all of your training sessions with me, as well as make time during your week for home workouts and the occasional golf or tennis session.


You have also managed to change certain aspects of your eating which have yielded positive results when combined with your training regimen.


My hat is off to you this month.  Well done!

Looking Ahead

Our training will continue to follow a linear progression model where we make slight modifications to different training variables to ensure we are making progress from week to week.  Training variables include items such as load, sets, reps, range of motion, time under tension, etc.


We have been making excellent progress thus far, so there isn't much I would like to change in the coming month.  If there is nothing to fix, then there is nothing to change 🙂


From Uplift Strength

girl standing by dumbbells

How to Avoid Being Sore From a Workout

woman doing leg press

Understanding RPE for Beginners

More Brain Gainz

This month's recommended reading is related to many of the changes you have made with eating.

All About Carb Cycling

We have implemented a form of carb-cycling as a modification to the way you eat. This article gives a pretty overview of this method.

Sweet potatoes vs. potatoes: Which are really healthier?

Sweet potatoes make a regular appearance in your weekly eating routine, and while you have never really questioned this before, I thought you might find it interesting.