Weekly · systems check
How was your week?
Done on the weekend. Sets next week's volume — your coach adjusts the plan from this.
STEADY
58/100
Steady state. Run the plan as written, keep your target RIR honest.
3
DrainedWired
3
WreckedRested
3
FlatFired up
3
FreshTrashed
3
CalmMaxed
1
NoneSharp
Where are you sore?
Tap an area, then rate it 0–10 — “lats, about 1 out of 10”.
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Hitting your protein?