The number that predicts everything else
Sessions completed out of 6
W1 5/6W2 5/6W3 4/6W4 2/6W5 2/6W6 0/6W7 0/6W8 0/6
Finger endurance trend line
Bar hang · set 1
W1
10s
Past 60 s on set 1, start adding a small amount of weight.
Actual direct sets versus the plan
Weekly volume by muscle
chest9.0 / 12
back5.4 / 9
side delts5.0 / 7
rear delts2.2 / 3
biceps5.0 / 3-5
triceps3.4 / 5
quads6.6 / 11-12
hamstrings2.6 / 6-7
hip abductors1.2 / 3
calves1.8 / 6
trunk2.8 / 11
Averaged over the 5 weeks with logged sets. Chest sits at 12 until the shoulder logs three consecutive green weeks — then 2-3 sets go on the machine press or cable fly, never the barbell anchor.
By tissue, most recent first
Symptom history
Fingers / pulley9 entries · improving
Right wrist9 entries · improving · taped 1×
Left wrist8 entries · improving · taped 1×
Shoulder8 entries · improving
Low back / hip8 entries · stable
Watch the waist, not the mirror
Bodyweight and waist
Log bodyweight from the weekly check-in on the admin page. Target 0.25 to 0.5% of bodyweight gained per month — if the waist climbs faster than the weight, drop the surplus to zero for a fortnight.
Every decision the engine made
Autoregulation log
Kneeling cable crunchW2
Nothing logged — prescription unchanged.
80 → 80 lb
Calf raise machineW2
Nothing logged — prescription unchanged.
80 → 80 lb
Leg extensionW2
Nothing logged — prescription unchanged.
185 → 185 lb
Leg pressW2
Nothing logged — prescription unchanged.
310 → 310 lb
High-bar back squatW2
Nothing logged — prescription unchanged.
270 → 270 lb
Copenhagen plank (short lever)W2
Nothing logged — prescription unchanged.
no data
Kneeling cable Pallof pressW2
Nothing logged — prescription unchanged.
54 → 54 lb
Barbell or machine hip thrustW2
Nothing logged — prescription unchanged.
370 → 370 lb
Barbell or machine hip thrustW4
+10 lb → 370 lb.
360 → 370 lb
Leg extensionW4
Nothing logged — prescription unchanged.
185 → 185 lb
Kneeling cable crunchW4
Nothing logged — prescription unchanged.
80 → 80 lb
Copenhagen plank (short lever)W4
Nothing logged — prescription unchanged.
no data
Leg pressW4
+10 lb → 310 lb.
300 → 310 lb
effort 9/10
Calf raise machineW4
Nothing logged — prescription unchanged.
80 → 80 lb
High-bar back squatW4
Same load, target 6 reps on every set.
270 → 270 lb
Kneeling cable Pallof pressW4
Nothing logged — prescription unchanged.
54 → 54 lb
Low-to-high cable flyW3
Nothing logged — prescription unchanged.
20 → 20 lb
Rope pressdownW3
Nothing logged — prescription unchanged.
38 → 38 lb
Rope overhead triceps extensionW3
Nothing logged — prescription unchanged.
35 → 35 lb
Machine chest press or pec deckW3
Nothing logged — prescription unchanged.
90 → 90 lb
Low-incline barbell press (15-30°)W3
Nothing logged — prescription unchanged.
60 → 60 lb
Cable lateral raiseW3
Nothing logged — prescription unchanged.
30 → 30 lb
Low-incline barbell press (15-30°)W5
Same load, target 6 reps on every set.
60 → 60 lb
Cable lateral raiseW5
Same load, target 11 reps on every set.
30 → 30 lb
Rope overhead triceps extensionW5
Same load, target 11 reps on every set.
35 → 35 lb
Rope pressdownW5
Down two exposures in a row — hold everything and check the inputs.
38 → 38 lb
Low-to-high cable flyW5
Same load, target 16 reps on every set.
20 → 20 lb
Machine chest press or pec deckW5
Same load, target 6 reps on every set.
90 → 90 lb
Plate pinchesW5
Nothing logged — prescription unchanged.
57 → 57 lb
Rope overhead triceps extensionW4
+5 lb → 35 lb.
30 → 35 lb
Rope pressdownW4
−5% → 38.5 lb.
43 → 38 lb
Cable lateral raiseW4
Same load, target 14 reps on every set.
30 → 30 lb
Machine chest press or pec deckW4
Same load, target 10 reps on every set.
90 → 90 lb
Low-to-high cable flyW4
Same load, target 13 reps on every set.
20 → 20 lb
Low-incline barbell press (15-30°)W4
Same load, target 9 reps on every set.
60 → 60 lb
Copenhagen plank (short lever)W3
Nothing logged — prescription unchanged.
no data
Leg extensionW3
Same load, target 13 reps on every set.
185 → 185 lb
Calf raise machineW3
+10 lb → 80 lb.
70 → 80 lb
Barbell or machine hip thrustW3
Same load, target 11 reps on every set.
increase reps
Kneeling cable crunchW3
+5 lb → 80 lb.
increase load