Unfinished Weekly Variety
Logged workout details and completed set performance.
Focuses on major compound movements that were not performed in the previous two sessions this week (Barbell Bench Press, Deadlift, Pull-Ups, and Barbell Shoulder Press) to ensure balanced weekly volume within a 45-minute limit.
View AI reviewPull-Up
Target 3 x 5-6 @ 0kg
Bodyweight pull-ups to target the lats from a vertical pulling angle. Coach set reps: 6/6/5 Full range of motion. Stop 1-2 reps before failure.
Bench Press
Target 3 x 8-8 @ 2.5kg
Keep a conservative load to establish a baseline since we are switching from dumbbells and incline. Conservative safety cap applied. Coach set reps: 8/8/8 Bench Press set 1 capped from 50kg to 2.5kg. Bench Press set 2 capped from 50kg to 2.5kg. Bench Press set 3 capped from 50kg to 2.5kg. Focus on controlled eccentric phase.
Deadlift
Target 3 x 5-5 @ 75kg
First time deadlifting this week. Keep form strict and avoid rushing the setup. Conservative safety cap applied. Coach set reps: 5/5/5 Deadlift set 1 capped from 80kg to 75kg. Deadlift set 2 capped from 80kg to 75kg. Deadlift set 3 capped from 80kg to 75kg. Ensure flat back throughout.
Barbell Shoulder Press
Target 3 x 8-8 @ 0kg
Standing overhead press to round out shoulder work. Conservative safety cap applied. Coach set reps: 8/8/8 Barbell Shoulder Press set 1 capped from 30kg to 0kg. Barbell Shoulder Press set 2 capped from 30kg to 0kg. Barbell Shoulder Press set 3 capped from 30kg to 0kg. Keep core braced to prevent lower back arching.
Plank
Target 2 x 1-1 @ 0kg
Isometric core finisher. Coach set reps: 1/1 Hold for 45-60 seconds with active glute squeeze. Hold for 45-60 seconds.
AI review
Unfinished Weekly Variety saved with 5 exercises. Progression is conservative and based on completed reps, RPE, and pain notes.
Progression decisions
All target sets and reps were completed at RPE 8 or lower.
All target sets and reps were completed at RPE 8 or lower.
All target sets and reps were completed at RPE 8 or lower.
Work was completed, but not enough margin to progress load yet.
All target sets and reps were completed at RPE 8 or lower.
Next session suggestion
First session of the week establishing a balanced full-body baseline covering all seven key muscle groups.
Sunday session / 58 min total
Establishes baseline volume for chest, back, shoulders, quads, hamstrings, biceps, and triceps.
Remaining weekly deficits will be addressed in the next session.
Focus on depth and upright torso. Repeat the target and build reps before adding load.
Control the eccentric phase. Increase by 2kg next time if equipment allows.
Squeeze shoulder blades at peak contraction. Repeat the target and build reps before adding load.
Keep hips pressed into the pad. Repeat the target and build reps before adding load.
Lead with the elbows. Repeat the target and build reps before adding load.
Keep elbows pinned to your sides. Repeat the load and aim to complete the low end of the rep range.
Focus on full elbow extension. Repeat the target and build reps before adding load.