{"id":3260,"date":"2025-12-25T16:05:41","date_gmt":"2025-12-25T16:05:41","guid":{"rendered":"https:\/\/squad5training.com\/?p=3260"},"modified":"2025-12-25T16:42:37","modified_gmt":"2025-12-25T16:42:37","slug":"%f0%9f%93%8a-sqd5-performance-tracker-how-to-use-it","status":"publish","type":"post","link":"https:\/\/squad5training.com\/?p=3260","title":{"rendered":"\ud83d\udcca SQD5 Performance Tracker \u2013 How to Use It"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;section&#8221; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][et_pb_row admin_label=&#8221;row&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.16&#8243; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_text admin_label=&#8221;Text&#8221; _builder_version=&#8221;4.16&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; global_colors_info=&#8221;{}&#8221;]<span data-olk-copy-source=\"MessageBody\">To help you track your strength progress across cycles, we\u2019ve introduced a simple Performance Tracker Form.<\/span><\/p>\n<p>How it works<\/p>\n<ul>\n<li>Open the <a href=\"https:\/\/forms.gle\/8HTWJ3oyaLLtJKZc8\">form:<\/a><\/li>\n<li>Select your name<\/li>\n<li>Select the exercise<\/li>\n<li>Enter:\n<ul>\n<li>Best load (kg) you lifted<\/li>\n<li>Number of reps<\/li>\n<\/ul>\n<\/li>\n<li>Submit the form<\/li>\n<\/ul>\n<p>That\u2019s it. No need to repeat entries unless you beat your previous best.<\/p>\n<p>What gets recorded<\/p>\n<ul>\n<li>Your best load per exercise<\/li>\n<li>The rep count for that load<\/li>\n<li>The last date updated<\/li>\n<\/ul>\n<p>If you log the same exercise again with a higher load, your record is automatically updated.<\/p>\n<p>How to check your results<\/p>\n<ul>\n<li>Open <a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1uk6uSS94gcqtqAPShZhmUFBasOfjubMBik_LpM1TmaI\/edit?usp=sharing\">the Performance Tracker sheet<\/a><\/li>\n<li>Select your name from the dropdown<\/li>\n<li>You will see only your own records, updated automatically<\/li>\n<\/ul>\n<p>Important notes<\/p>\n<ul>\n<li>You can log exercises from any cycle<\/li>\n<li>Records stay with you across cycles<\/li>\n<li>Please log only primary lifts (usually Stations 3 &amp; 4)<\/li>\n<li>No need to log warm-ups or accessories<\/li>\n<\/ul>\n<p>This tracker is here to help you measure real progress, not just complete sessions.<\/p>\n<p>Lift smart. Lift consistently. Lift your limit. \ud83d\udcaa[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>To help you track your strength progress across cycles, we\u2019ve introduced a simple Performance Tracker Form. How it works Open the form: Select your name Select the exercise Enter: Best load (kg) you lifted Number of reps Submit the form That\u2019s it. No need to repeat entries unless you beat your previous best. What gets [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3261,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_theme","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"<span data-olk-copy-source=\"MessageBody\">To help you track your strength progress across cycles, we\u2019ve introduced a simple Performance Tracker Form.<\/span>\r\n\r\nHow it works\r\n<ul>\r\n \t<li>Open the <a href=\"https:\/\/forms.gle\/8HTWJ3oyaLLtJKZc8\">form:<\/a><\/li>\r\n \t<li>Select your name<\/li>\r\n \t<li>Select the exercise<\/li>\r\n \t<li>Enter:\r\n<ul>\r\n \t<li>Best load (kg) you lifted<\/li>\r\n \t<li>Number of reps<\/li>\r\n<\/ul>\r\n<\/li>\r\n \t<li>Submit the form<\/li>\r\n<\/ul>\r\nThat\u2019s it. No need to repeat entries unless you beat your previous best.\r\n\r\nWhat gets recorded\r\n<ul>\r\n \t<li>Your best load per exercise<\/li>\r\n \t<li>The rep count for that load<\/li>\r\n \t<li>The last date updated<\/li>\r\n<\/ul>\r\nIf you log the same exercise again with a higher load, your record is automatically updated.\r\n\r\nHow to check your results\r\n<ul>\r\n \t<li>Open <a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1uk6uSS94gcqtqAPShZhmUFBasOfjubMBik_LpM1TmaI\/edit?usp=sharing\">the Performance Tracker sheet<\/a><\/li>\r\n \t<li>Select your name from the dropdown<\/li>\r\n \t<li>You will see only your own records, updated automatically<\/li>\r\n<\/ul>\r\nImportant notes\r\n<ul>\r\n \t<li>You can log exercises from any cycle<\/li>\r\n \t<li>Records stay with you across cycles<\/li>\r\n \t<li>Please log only primary lifts (usually Stations 3 & 4)<\/li>\r\n \t<li>No need to log warm-ups or accessories<\/li>\r\n<\/ul>\r\nThis tracker is here to help you measure real progress, not just complete sessions.\r\n\r\nLift smart. Lift consistently. Lift your limit. \ud83d\udcaa","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3260"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3260"}],"version-history":[{"count":3,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3260\/revisions"}],"predecessor-version":[{"id":3265,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/3260\/revisions\/3265"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/media\/3261"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}