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

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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

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