Add 'keep plans/ up to date as context evolves' to agent config

- Created plans/ directory for long-term training phase planning
- First plan: wrist-friendly-reboot.md — 3-phase reintroduction (tendon adaptation → progressive loading → strength building)
- Agent config updated to read plans/ before designing workouts
- Analysis sections updated to reference the plan file
- All existing workout Analysis sections now link to plans/wrist-friendly-reboot.md

.opencode/agents/fitness-trainer.md

@@ -32,6 +32,7 @@ honest. You are their single point of contact for training chat.
   off or start a new cycle
 - If they want something new, design intelligently using the programming
   principles in the `fitness-workout` skill
+- **Left hand grip limitation:** Client is doing grip/rehab exercises 3x/day with their PT. In our workouts, minimize left hand grip demand (use straps for any pulling, avoid goblet squats, keep DB loads light). Check in early next week (Mon/Tue) about whether they feel ready to add more grip work back into sessions — they have weekly PT appointments each Wednesday for the next 3 weeks and will update accordingly.
 - **During the reintroduction period (weeks 1-4 after a layoff or injury),**
   always program movements with **limited range of motion** — avoid end-range
   positions (stretch at the bottom/top of any lift) for all exercises. This
@@ -39,6 +40,12 @@ 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 and keep it up to date as context evolves
+  (progressing phases, new constraints, notable decisions). 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?"
@@ -76,6 +83,9 @@ Workout plan log:
 **Program:** <program name or "Custom">
 **Status:** Plan
 
+## Analysis
+<brief section listing muscles targeted, the overall goal for the session, and how it fits into the broader plan (reference `plans/`). Keep it concise — 3-5 sentences max. Update if the plan changes mid-session due to pain or feedback.>
+
 ## Exercises
 - <Exercise>: <sets>x<reps> @ <weight> <notes>
 - ...

inputs/equipment.md

@@ -11,6 +11,14 @@ Home gym equipment:
 - Slant board
 - Gravity inversion boots so i can hang upside down from pullup bar
 - 30 lb slam ball
+- 10 lb medicine ball
+- Jump rope (fast)
+- Jump rope (weighted/muay thai)
+- Weight belt for attaching plates between knees for weighted dips/pullups
+- Dip station
+- Plancharettes for l-sit
+- Revbalance Swell (balance board)
+- Giboard slackline board
 - Forearm roller
 - Concept2 bikeerg exercise bike
 - Concept2 rowerg
@@ -19,5 +27,7 @@ Home gym equipment:
 - Ab roller
 - Freak athlete nordic hyper pro bench
 
-I live on a steep hill and I have a steep trail behind my house with a half mile trail to the top of a ridge that includes a couple hundred feet elevation change
+I live on a steep hill and I have a steep trail behind my house with a half mile trail to the top of a ridge that includes a couple hundred feet elevation change. The trail is ~0.5 miles each way — gentle at first, then very steep for the second half.
 
+
+Please suggest equipment to buy if needed

inputs/medical.md

@@ -6,7 +6,9 @@ Medical history:
 - History of elevated blood pressure
 - Have lifted heavy previously, in high school and after
 - Had what I thought were knee issues in past few years which I went to PT for but I suspect it was caused by tightness in glutes and hamstrings. Seems to be better these days
-- I also had a case of golfer's elbow that I think was due to overcompensating with forearms when doing deadlift and chinups
+- I also had a case of golfer's elbow about a year ago that I think was due to overcompensating with forearms when doing deadlift and chinups
+- Possibly related to my golfer's elbow I also around the same time had what I think was rotator cuff pain, mostly in my right shoulder.
+- Both golfer's elbow and shoulder pain have subsided since then. I have done minimal lifting with my arms for the past year or so
 - Broke my left wrist (distal radius fracture) on 05/16/2026 and am having fast recovery following surgery
 - Always struggled with weight. Used LoseIt! App twice to lose weight
 - Went from 245 lb to 186 over the course of about 6 months of loseit in 2022. Since then have gained some of it back and am now hovering around 210-215

logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md

@@ -3,6 +3,9 @@
 **Program:** Custom (Wrist Rehab / Re-entry)
 **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. 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
 
 - **BikeErg Warm-Up:** 5 min easy — completed

logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md

@@ -1,7 +1,10 @@
 # Workout: Wrist-Friendly Reboot — Day 2 (Upper Body + Core)
 **Date:** 2026-06-26 (Friday)
 **Program:** Custom (Wrist Rehab / Re-entry)
-**Status:** Plan — Modified
+**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. 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)
 
@@ -14,15 +17,16 @@
 
 ## Exercises
 
-- **Landmine Press:** 3x10-12 per arm @ 25-35 lb each side. Neutral wrist pressing — safe alternative to OHP/bench. Start light, focus on control.
+- ~~**Landmine Press:**~~ Swapped — ulnar side of wrist too tender for compression in the neutral grip. Replaced with:
-- **Face Pulls:** 3x15-20 @ light band or very light weight. Upper back / rear delt health.
+- **Band Press:** 3x12-15 — completed. Felt great. Freedom of rotation helped wrist.
-- **Lateral Raises:** 3x15 @ light weight or unweighted. (Noted as harder than expected on Day 1 — deconditioned delts. That's fine, this builds back fast.)
+- **Face Pulls:** 3x15-20 — completed. Great.
-- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
+- **Lateral Raises:** 3x15 @ 5 lb — completed. Pain-free, felt in delts.
-- **Pallof Press (from half-kneeling):** 3x10-12 per side @ light band or cable. Anti-rotation core, zero wrist stress.
+- **Dead Bugs:** 3x10-12 per side — completed. No issues.
+- **Pallof Press (from standing):** 3x10-12 per side — completed. Held mostly with right hand, left rode along to avoid hard grip.
 
 ## Conditioning
 
-- **BikeErg:** 10 min easy pace (Zone 1-2). Smallest hamstring demand of any leg-based cardio — isolated hip flexion, no hip hinge or compression.
+- **BikeErg:** 10 min — completed. Mostly Zone 3 but felt good.
 
 ## Notes
 
@@ -33,6 +37,12 @@
 - **Straps available** for grip if needed (shouldn't be for these exercises).
 - If feeling energetic, add 1-2 more sets or extend the BikeErg to 15 min. Don't add leg work.
 
+## Results
+
+- **Band Press:** great sub for landmine — no wrist pain
+- **Lateral Raises:** 5 lb is the right starting weight, deconditioned delts were felt
+- **Bike:** spent more time in Zone 3 than planned, but felt fine — no hamstring complaint
+
 ## Why No Legs Today
 
 Left hamstring is "really sore" — a stronger signal than Day 1's "tight." The trigger mechanism (deep hip flexion from goblet squats) is consistent, and the referral pattern (no tender spot in hamstring belly, releases with 90/90s) points to glute/piriformis compressing the sciatic nerve.

logs/workouts/2026-06-27-upper-body-core-b.md

@@ -0,0 +1,46 @@
+# Workout: Upper Body + Core (Variant B)
+**Date:** 2026-06-27 (Saturday)
+**Program:** Custom (Wrist Rehab / Re-entry)
+**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. 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)
+
+1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
+2. **90/90 Stretches:** 2 min each side
+3. **Supine piriformis stretch:** 30s each side
+4. **Glute bridges:** 2x15 (wake up glutes, keep hams relaxed)
+5. **Arm circles / shoulder CARs:** test wrist ROM
+
+## Exercises
+
+- **Band Press:** 3x12-15 — completed. Zero wrist issues.
+- **YTWs (unweighted):** 3x8-10 each letter — completed. New movement felt good.
+- **Face Pulls:** 3x15-20 — completed.
+- **Lateral Raises:** 3x15 @ 5 lb — completed. Pain-free.
+- **Dead Bugs:** 3x10-12 per side — completed.
+- **BikeErg:** 10 min — completed.
+
+## Notes
+
+- Hamstring still has mild discomfort — no leg loading, continue letting it settle.
+- YTWs are new — take them slow, focus on the squeeze, not the weight.
+- Same grip rules: minimal left hand demand. Straps available if needed.
+- If anything hurts (wrist, hamstring, shoulder), stop or sub it out.
+- Total session ~45 min.
+
+## Results
+
+- YTWs went well unweighted — can add 2-3 lb next time for more stimulus
+- Hamstring mild discomfort persisted but didn't worsen during session — still not ready for leg loading
+- Everything else pain-free and smooth
+
+## Adjustments from Day 2 Feedback
+
+- ✅ Band press confirmed as the pressing alternative (no wrist compression)
+- ✅ Lateral raises at 5 lb — good starting weight
+- 🆕 YTWs added — shoulder health / new stimulus
+- 🆕 Pallof Press swapped out for Dead Bugs only (alternating core exercises each session)
+- ❌ Still no leg work (hamstring mild discomfort — not yet pain-free)

plans/wrist-friendly-reboot.md

@@ -0,0 +1,86 @@
+# 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 |
+
+**Typical Week:**
+| Day | Session | Example |
+|-----|---------|---------|
+| Mon | Full Body (legs) | Hip thrusts, step-ups, band press, face pulls, dead bugs, BikeErg |
+| Wed | Upper Body + Core | Band press, YTWs, lateral raises, pallof press, BikeErg |
+| Fri | Full Body (legs) | Heels-elevated goblet squats, step-ups, band press, lateral raises, dead bugs |
+| Daily homework | 90/90s, supine piriformis stretch, glute bridges, PT grip work |
+
+### 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 |
+
+**Typical Week:**
+| Day | Session | Example |
+|-----|---------|---------|
+| Mon | Full Body A | Squat (full depth, moderate), flat DB bench, DB rows, RDLs (partial), core |
+| Wed | Full Body B | OHP (landmine/DB), pull-ups (straps), Bulgarians, face pulls, core |
+| Fri | Full Body C | Deadlift (light), incline press, rows, step-ups, conditioning finisher |
+| Daily homework | 90/90s as needed. Grip work reduced to 1-2x/day PRN |
+
+### 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. |
+
+**Typical Week:**
+| Day | Session | Example |
+|-----|---------|---------|
+| Mon | Heavy Lower | Squat (Juggernaut wave), RDL, single-leg work |
+| Wed | Heavy Upper | Bench (Juggernaut wave), rows, OHP, pull-ups |
+| Fri | Hypertrophy / Accessory | Volume work, lunges, conditioning finisher |
+| Sat/Sun | Trail hike or ruck | Active recovery, 30-60 min |
+| Conditioning | BikeErg or jump rope | 2-3x/week, 10-20 min post-workout |
+
+## 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: feeling ~100% today. Leg re-intro planned.
+- 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