Client tool

Performance Profile

Your shape. Every testing week.

Enter your results in testing week. Your profile updates each time you retest, so you can see exactly what's moved and what needs work next.

Your profile

Testing week: enter your results

Test date

Sex

Age

Bodyweight (kg)

Height (cm)

Strength

Your heaviest clean set of 3–5 reps this week. Leave a lift blank if you didn't test it.

Squat

Bench press

Reps column: how many clean reps you got at that weight.

Endurance

Enter the endurance test I've set you. If you did more than one, enter them all. How to do each test

5K run

2K row

2K SkiErg

Bike FTP

Body composition

Waist at belly button (cm)

Recovery: the last 2 weeks

Average sleep a night

How you wake up, most days

Energy in training

Soreness and aches between sessions

Stress outside the gym

How to test

1
Strength: warm up properly, then work up to a weight you can lift for 3–5 clean reps, with maybe one left in the tank. Same depth and technique every test. No grinding, no ego.
2
Endurance: a 5K run, 2K row, 2K SkiErg or 20-minute bike test. Do the one I've set you, the same test each time, so the results compare. Full test instructions
3
Waist: first thing in the morning, relaxed (don't suck in), tape level at your belly button.
4
Recovery: answer for the last 2 weeks honestly. This is the score that explains the others.
5
Spread the tests across the week. Don't do the 5K the day after heavy legs.

Scores are out of 100 against standards for trained men, adjusted for age. 70 means good for a trained man your age. Your results are saved on this device and sent to Jon.

For CBJP clients only.

Your shape. Every testing week.

Strength

Endurance

Body composition

Recovery: the last 2 weeks