Jacob Hinkle 92d80f1010 Add plans/ folder with wrist-friendly-reboot plan

- 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

2026-06-29 08:02:41 -04:00

2.1 KiB

Raw Blame History

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)

BikeErg: 5 min easy spin — ramp up from RPE 2 to 4 then back down
90/90 Stretches: 2 min each side
Supine piriformis stretch: 30s each side
Glute bridges: 2x15 (wake up glutes, keep hams relaxed)
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)

2.1 KiB Raw Blame History