James Coppock

Training

Most of my training is lifting, logged set by set in Fitbod, plus runs, hikes and long walks around Durham. Here are the last 12 weeks of it.

Aug 2 to Oct 18, 2026

Lifting days
33
Working sets
1,110
Different exercises
75
Pounds moved
0.53 million

Week by week

020k40k60k80kWeek of Jul 27: 10,690 lb across 1 sessions1Jul 27Week of Aug 3: 49,415 lb across 3 sessions3Week of Aug 10: 11,320 lb across 1 sessions1Aug 10Week of Aug 17: 66,255 lb across 4 sessions4Week of Aug 24: 74,550 lb across 4 sessions4Aug 24Week of Aug 31: 50,550 lb across 3 sessions3Week of Sep 7: 27,850 lb across 2 sessions2Sep 7Week of Sep 14: 64,755 lb across 4 sessions4Week of Sep 21: 45,870 lb across 3 sessions3Sep 21Week of Sep 28: 61,115 lb across 4 sessions4Week of Oct 5: 15,465 lb across 1 sessions1Oct 5Week of Oct 12: 53,410 lb across 3 sessions3
Pounds lifted per week (weight × reps, both dumbbells counted, warm-ups excluded). The number above each bar is how many days I lifted that week.

Getting stronger

Estimated one-rep max for my main barbell lifts, from the best set each session. It's an estimate (the Epley formula, using sets of 12 reps or fewer), so read it as a trend, not a test.

Back Squat+60 lb at best
260160Aug 5: 145 lb × 6 (≈174 lb 1RM)Aug 17: 145 lb × 7 (≈179 lb 1RM)Aug 22: 175 lb × 8 (≈222 lb 1RM)Aug 28: 185 lb × 8 (≈234 lb 1RM)Aug 2Oct 18

Best set: 185 lb × 8

Deadlift+85 lb at best
300180Aug 5: 145 lb × 10 (≈193 lb 1RM)Sep 30: 205 lb × 6 (≈246 lb 1RM)Oct 6: 225 lb × 7 (≈278 lb 1RM)Oct 18: 155 lb × 8 (≈196 lb 1RM)Aug 2Oct 18

Best set: 225 lb × 7

Barbell Bench Press+69 lb at best
220120Aug 2: 115 lb × 6 (≈138 lb 1RM)Aug 7: 125 lb × 7 (≈154 lb 1RM)Aug 19: 145 lb × 8 (≈184 lb 1RM)Aug 26: 155 lb × 10 (≈207 lb 1RM)Aug 30: 155 lb × 8 (≈196 lb 1RM)Aug 2Oct 18

Best set: 155 lb × 10

Front Squat+35 lb at best
220140Sep 2: 125 lb × 8 (≈158 lb 1RM)Sep 12: 135 lb × 8 (≈171 lb 1RM)Sep 18: 145 lb × 8 (≈184 lb 1RM)Sep 24: 145 lb × 10 (≈193 lb 1RM)Aug 2Oct 18

Best set: 145 lb × 10

Romanian Deadlift+114 lb at best
280120Aug 5: 115 lb × 8 (≈146 lb 1RM)Aug 17: 145 lb × 10 (≈193 lb 1RM)Aug 22: 145 lb × 10 (≈193 lb 1RM)Aug 28: 175 lb × 6 (≈210 lb 1RM)Sep 2: 175 lb × 8 (≈222 lb 1RM)Sep 12: 175 lb × 10 (≈233 lb 1RM)Sep 18: 215 lb × 6 (≈258 lb 1RM)Sep 24: 195 lb × 10 (≈260 lb 1RM)Aug 2Oct 18

Best set: 215 lb × 6

Barbell Hip Thrust+152 lb at best
300120Aug 5: 95 lb × 11 (≈130 lb 1RM)Aug 17: 115 lb × 6 (≈138 lb 1RM)Aug 28: 175 lb × 10 (≈233 lb 1RM)Sep 2: 175 lb × 10 (≈233 lb 1RM)Sep 12: 210 lb × 6 (≈252 lb 1RM)Sep 18: 215 lb × 6 (≈258 lb 1RM)Sep 24: 225 lb × 6 (≈270 lb 1RM)Sep 30: 215 lb × 8 (≈272 lb 1RM)Oct 18: 235 lb × 6 (≈282 lb 1RM)Aug 2Oct 18

Best set: 235 lb × 6

Bent Over Barbell Row+51 lb at best
200100Aug 3: 95 lb × 8 (≈120 lb 1RM)Aug 11: 100 lb × 9 (≈130 lb 1RM)Aug 20: 105 lb × 10 (≈140 lb 1RM)Aug 31: 135 lb × 8 (≈171 lb 1RM)Sep 29: 135 lb × 6 (≈162 lb 1RM)Aug 2Oct 18

Best set: 135 lb × 8

Bodyweight

Source: Fitbod workout export, converted at build time by scripts/fitbod-to-json.mjs. Cardio is left out here because it lives with my watch data in the Pulse lab.