diff --git a/.opencode/agents/fitness-trainer.md b/.opencode/agents/fitness-trainer.md index d314790..070f78c 100644 --- a/.opencode/agents/fitness-trainer.md +++ b/.opencode/agents/fitness-trainer.md @@ -40,6 +40,10 @@ honest. You are their single point of contact for training chat. Mid-range movements only (e.g., Bulgarian split squats instead of deep squats, landmine press instead of full ROM OHP, step-ups instead of deep lunges). Apply this to squat, hinge, push, pull, and core movements alike. +- High-level training context lives in `plans/`. Read the relevant plan before + designing individual workouts. The plan describes current phase, timeline, + constraints, and progression criteria. Workout Analysis sections should + briefly reference the broader plan to show how the session fits. - Logs are written to `logs/workouts/` and `logs/checkins/`. Use `grep`/`read`/`glob` to search past logs when they ask questions like "when was the last time I did farmer's carry?" @@ -78,7 +82,7 @@ Workout plan log: **Status:** Plan ## Analysis - + ## Exercises - : x @ diff --git a/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md index f0546be..31231cc 100644 --- a/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md +++ b/logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md @@ -4,7 +4,7 @@ **Status:** Complete ## Analysis -Quads, glutes, hamstrings (indirect), upper back, side delts, hips, conditioning. First session back after multi-month layoff + distal radius fracture (5.5 weeks post-op). Goal: establish baseline RPE, identify pain points, test which movements are tolerated. Reintroduction phase (weeks 1-2), all movements at RPE 6-7, mid-range only, "let pain be your guide." +Quads, glutes, hamstrings (indirect), upper back, side delts, hips, conditioning. First session back after multi-month layoff + distal radius fracture (5.5 weeks post-op). Goal: establish baseline RPE, identify pain points, test which movements are tolerated. Phase 1 (tendon adaptation) of `plans/wrist-friendly-reboot.md` — all movements at RPE 6-7, mid-range only, "let pain be your guide." ## Exercises diff --git a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md index 0ab6673..23dbb57 100644 --- a/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md +++ b/logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md @@ -4,7 +4,7 @@ **Status:** Complete ## Analysis -Front/side/rear delts, upper back/traps, core (anti-rotation), conditioning. Hamstring rest day after Day 1 triggered referred pain — maintain upper body stimulus while letting hamstring settle without interruption. Glute-dominant warm-up preps for eventual leg re-introduction without loading hamstrings directly. +Front/side/rear delts, upper back/traps, core (anti-rotation), conditioning. Hamstring rest day after Day 1 triggered referred pain — maintain upper body stimulus while letting hamstring settle without interruption. Phase 1 (`plans/wrist-friendly-reboot.md`) — glute-dominant warm-up preps for eventual leg re-introduction without loading hamstrings directly. ## Warm-Up (5-8 min) diff --git a/logs/workouts/2026-06-27-upper-body-core-b.md b/logs/workouts/2026-06-27-upper-body-core-b.md index 6cc3ee8..6ae11c5 100644 --- a/logs/workouts/2026-06-27-upper-body-core-b.md +++ b/logs/workouts/2026-06-27-upper-body-core-b.md @@ -4,7 +4,7 @@ **Status:** Complete ## Analysis -Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue upper body development while hamstring recovers; introduce YTWs as a shoulder health / rotator cuff stimulus. Reintroduction phase, still avoiding leg load until hamstring is pain-free. Rotating core and accessory exercises across sessions for variety while maintaining the same RPE 6-7 ceiling. +Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue upper body development while hamstring recovers; introduce YTWs as a shoulder health / rotator cuff stimulus. Phase 1 (`plans/wrist-friendly-reboot.md`) — still avoiding leg load until hamstring is pain-free. Rotating core and accessory exercises across sessions for variety while maintaining the same RPE 6-7 ceiling. ## Warm-Up (5-8 min) diff --git a/plans/wrist-friendly-reboot.md b/plans/wrist-friendly-reboot.md new file mode 100644 index 0000000..cc233b4 --- /dev/null +++ b/plans/wrist-friendly-reboot.md @@ -0,0 +1,61 @@ +# Plan: Wrist-Friendly Reboot + +**Started:** 2026-06-25 +**Context:** Returning after multi-month layoff + distal radius fracture (5/16/2026, 5.5 weeks post-op at start). Left hamstring glute-referral pattern emerged Day 1. + +## Overview + +Three-phase reintroduction — prioritize connective tissue adaptation, re-establish motor patterns, then build strength. Each phase has a minimum duration; progress only when the current phase is tolerated pain-free. + +## Phases + +### Phase 1: Tendon Adaptation & Reintroduction (Weeks 1-4) +**~Jun 25 – Jul 23** + +| Element | Guideline | +|---------|-----------| +| Intensity | RPE 6-7, sub-50% estimated 1RM | +| ROM | Mid-range only. Avoid end-range (stretch at bottom/top of any movement) | +| Volume | Maintenance zone (4-6 sets/muscle group/week) | +| Key constraints | No deep squat, no push-ups, no ab roller, no heavy grip. Landmine/band press for pushing. Dead bugs for core. Straps on all pulls. | +| Legs currently | Hamstring rest until pain-free at rest. Then re-introduce via glute-emphasis warm-up + mid-range movements (hip thrusts, step-ups, heels-elevated squats). | +| Wrist | No barbell bench/OHP. Neutral-grip or band variations. Grip work done separately in PT (3x/day). | +| Progress trigger | All sessions pain-free for 1 week, with normal next-day recovery | + +### Phase 2: Progressive Loading (Weeks 4-8) +**~Jul 23 – Aug 20** + +| Element | Guideline | +|---------|-----------| +| Intensity | RPE 7-8, 60-75% estimated 1RM | +| ROM | Gradually reintroduce full ROM over the phase | +| Volume | Minimum effective to maximum adaptive (8-12 sets/muscle group/week) | +| Key changes | Reintroduce barbell bench and OHP (landmine or dumbbell variants if wrist still issues). Full squat depth as tolerated. Begin direct hamstring work (RDLs from blocks, Nordic curls at partial ROM). | +| Grip | Reassess weekly. Add farmer's carries, dead hangs once wrist PT clears it. | +| Progress trigger | All exercises at full ROM, no pain, normal recovery | + +### Phase 3: Strength Building (Weeks 8+) +**~Aug 20 onward** + +| Element | Guideline | +|---------|-----------| +| Intensity | RPE 8-9, 75-85% training max | +| ROM | Full ROM on all lifts | +| Volume | Maximum adaptive (12-18 sets/muscle group/week) | +| Key changes | Transition to Juggernaut or structured program. Main lifts: squat, bench (if wrist ready), deadlift, OHP. | +| Conditioning | Trail runs/hikes, jump rope, BikeErg intervals. | + +## Current Status + +As of 2026-06-29 (Monday): **Week 2 of Phase 1** +- 2 upper body sessions completed (pain-free) +- 1 full body session completed (hamstring triggered, now resolved) +- Hamstring: very mild discomfort on Sat, feeling ~100% today. Leg re-intro planned today with glute-emphasis warm-up. +- Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day. + +## References to Agent Config + +- `reintroduction period (weeks 1-4)` guideline in agent config maps to Phase 1 +- `left hand grip limitation` guideline applies through Phase 1 and into Phase 2 +- Check-in on grip progression: early this week (Mon/Tue) +- Hamstring rehab: glute activation pattern, not tendinopathy