Strength Foundations · 12 weeks
First strict pull-up
Pull-up0 → 3
Trap-bar deadlift60 → 110 kg
Check-ins sent12 of 12
"I hated the bands. I did them anyway because the reply every week said why."
12-Week Transformation
Eight kilos, no crash
Weight96.7 → 88.9 kg
Average steps4,100 → 9,300
Beerstayed at the weekend
"2,400 calories felt like too much food for a diet. It was the point."
Upper / Lower · 16 weeks
Bench bodyweight
Bench press42.5 → 60 kg
Bodyweight58.9 → 59.4 kg
Sessions missed2 (one car, one flu)
"The plateau got two weeks of paused reps and a sentence explaining them. Then it moved."
What these numbers do not say
That you will get the same. Three people, three starting points, three weeks that went sideways and got fixed in a check-in reply. What they share is the method, not the outcome: a plan written for them, logged honestly, adjusted every fortnight, answered every week.
What you would see
Your own numbers, in the app, laid against last week's. The weight trend by check-in. The daily grid with its gaps. Photos that stay between you and your coach. Ask, and you get the file.