# data[].attributes.body
Pre PEP
Illinois agility test- 20 seconds
Harvard step test- 152 steps
Air dyne bike - 16 calories

Re test
Illinois test - Agility
Target - 18
Retest:
1) 17.81 sec
2) 18.20

Harvard Step Test - Muscular endurance
Target - 155
Retest -162

AD bike

Target - 17 calories
Retest - 18 calories

Illinois -
Today my testing went well I achieved my target which was to get a time in the above average category.

Air Dyne bike-
On the AD bike I recached my target, but was exhausted afterwards.

Harvard step test -
I was fee

# data[].attributes.body
Muscular Strength 1RM -
Target:
Deadlift: 275lbs to 303lbs
Push Press: 125lbs to 130lbs
Back Squat: 220lbs to 245lbs

Strength calculator
Deadlift - Novice
Push Press - Intermediate
Back Squat - Novice

Re-Test 1RM results
Deadlift: 325lbs
Push Press: 130lbs
Back Squat: 265lbs

Test performance
Deadlift - 22lbs over target (Novice to Intermediate)
Push Press - 0lbs over target (Novice to Intermediate)
Back Squat -  20lbs over target (Novice to Intermediate)

Happy with my overall scores, except for push press. I wish I could've gotten a few pounds over my target. However, still happy that I managed to achieve my target. I had my peers and sir to keep me motivated and sir was watching my technique on the lifts and spotted me. My legs, shoulders, and back feel much stronger than what they use to feel before.

# data[].attributes.body
Muscular strength 1RM-

Target
deadlift- 145 to 170
push press- 85 to 95
Bsck squat- 105 to 120

Strength Calculator
Deadlift - beginner
push press- beginner
back squat- beginner

Re- Test 1RM results
deadlift - 240 lbs
push press- 90 lbs
back squat- 165 lbs

Test performance
Deadlift- 145 to 240 lbs
push press- 85 to 90 lbs
Back squat- 105 to 165 lbs

Extremely happy with deadlift and back squat. My arms legs and quads feel stronger. Video feedback on my deadlift helped to get my technique inform and correct.

# data[].attributes.body
Cardiovascular Fitness - Beep Test

Target: Level 8
Retest: 6.9, then pulled out because of my ankle.
BrianMac - Average

Agility - Illinois Test

Target: Below 19 seconds
Retest: 18.91s
BrianMac - Average

Evaluation:  I'm happy with how my Illinois test went as I beat my target. I have noticed that I am slightly more agile when I'm playing football. However I'm really disappointed with my beep test score. I had to drop out at 6.9 because I rolled my ankle, Im going to try and test again

# data[].attributes.body
Cardiovascular Fitness - Beep
Target: above 9
Reset: 9.11
BrianMac - Above Average

Evaluation:
I am disappointed with my level on my retest because I know I could have reached level 10

Agility - Illinois
Target: below 17.00 seconds
Retest:16.58 seconds
BrianMac - Excellent

Evaluation:

# data[].attributes.body
AGILITY | Illinois Agility Run  17:50 sec
MUSCULAR ENDURANCE  harvard step test
147 steps
MUSCULAR ENDURANCE
AD bike
15 calories
Target
AGILITY | Illinois Agility Run  17:40 sec
MUSCULAR ENDURANCE  harvard step test | 155 steps
MUSCULAR ENDURANCE
AD bike
16 Calories

Re- test results
AGILITY  Illinois Agility Run
16.99 sec (Excellent)
MUSCULAR ENDURANCE  harvard step test  163 (Exellent)
Recovery heart rate : 1min 80
2min: 66 3min 58
MUSCULAR ENDURANCE
AD bike
16 Calories

# data[].attributes.body
Target
Deadlift - 205lb to 220lb
Push Press - 85lb - 95lb
Squat - 155lb - 165lb

Strength Calculator
Deadlift - Low Novice to High Novice
Push Press - Low Novice to Novice
Squat - High Beginner to Low Novice

Re-Test 1RM Results
Deadlift - 245lb
Push Press - 95lb
Squat - 175lb

Test Performance
Deadlift -
Push Press -
Squat -

# data[].attributes.body
Muscular Strength 1RM -
TARGET
Deadlift - 220lb to 250lb
Push Press - 110lb - 120lb
Squat - 175lb - 190lb

Strength Calculator
Deadlift - Novice to
Push Press - Novice to
Squat - Novice to

Re-Test 1RM Results
Deadlift -
Push Press -
Squat -

Test Performance
Deadlift -
Push Press -
Squat -

# data[].attributes.body
Muscular Strength 1RM -
Target
Deadlift // 140 to 145 lb
Push Press // 60 to 65 lb
Squat // 85 to 90 lb

Strength Calculator
Deadlift // Novice
Push Press // Novice
Squat // Beginner

Re-Test 1RM Results
Deadlift // 150
Push Press // 65
Squat // 92

Test Performance
Deadlift // Novice
Push Press // Novice
Squat // Novice

# data[].attributes.body
Muscular Strength 1 RM -

Start of PEP

End of PEP

TARGET
Deadlift - 225lb to 240lb
Push Press - 105lb to 115lb
Squat - 175lb to 190lb

Strength Calculator
Deadlift - Novice
Push Press - Novice
Squat - Beginner

Re-Test 1RM Results
Deadlift - 270lb
Push Press - 125lb
Squat - 205lb

Test Performance
Deadlift - increase by 45lb
Push Press - increase by 20lb
Squat - increase by 30lb

Strength Calculator
Deadlift - High Novice
Push Press - Intermediate
Squat - Medium Novice

Evaluation
Very happy with improvements in deadlift, Quads and triceps feel much stronger. Surprised with my push press result as it exceeded my target. Video feedback improved my performance in the push press which ended up with an increase in 1 RM. Despite knee injury, very happy with squat 1 RM which exceeded my target.

# data[].attributes.body
Muscular Strength 1RM - TARGET
Deadlift - 120lb to 135lb
Push Press - 50lb to 60lb
Squat - 70lb to 85lb

Strength Calculator
Deadlift - Novice
Push Press - Novice
Squat - Beginner

Re-Test 1RM Results
Deadlift - 155lb
Push Press - 75lb
Squat - 125lb

Test Performance
Deadlift - 20lb over target
Push Press - 15lb over target
Squat -  40lb over target

Feedback:
Very pleased with all my lifting exercises. Legs, shoulders and lower back feel much stronger. Past knee injuries kicked in when doing the back squat which made my legs quite unbalanced.

# data[].attributes.body
Agility - TARGET
Illinois - 18.7 to 17.7 seconds
brainmac = average to excellent

Re-Test Results
Illinois - 17.2 seconds
brianmac = excellent

Cardiovascular Fitness
Beep test - 10.3 to 11.3
brianmac = average to above average

Re-Test Results
Beep test - 11.4
brianmac = above average

Test Perfromance
Illinois - 0.5 seconds over
Beep test - 0.1 sub level over

Illinois - extremely please. Very quick, easy to change direction. Improvement has helped performances in netball.
Well hydrated. mentally prepared.

Beep test - brilliant, very hard test. results from weeks 5 & 6 made me think reaching my target was possible. Exhausted after.

# data[].attributes.body
Muscular Strength 1RM - TARGET
Deadlift - 200lb to 250lb
Push Press - 100lb to 120lb
Squat - 170lb to 195lb

Strength Calculator
Deadlift - Novice to Beginner
Push Press - Lower Novice to Higher Novice
Squat - Beginner to intermediate

Re-Test 1RM Results
Deadlift - 255lb
Push Press - 115lb
Squat - 200lb

Test Performance
Deadlift - 5lbs over
Push press - 5lbs under
Squat - 5lbs over

Very pleased with deadlift and squat. Legs, lower back and legs feel much stronger. Shoulder injury = poor push press result.
Video feedback used to help keep good form