# Personal Tracking Conventions
# Document your specific training rules, form resets, and tracking habits
# This helps Claude provide more accurate analysis of your workout history
form_resets:
# Track when you intentionally reduced weight to improve form
# Format: exercise name, date, and reason
- exercise: "Bench Press (Barbell)"
date: "2024-03-15"
reason: "Reset to focus on form and bar path, reduced weight by 20%"
- exercise: "Squat (Barbell)"
date: "2024-01-10"
reason: "Switched to low bar, rebuilding from lighter weight"
# Add your form resets here:
# - exercise: "Exercise Name"
# date: "YYYY-MM-DD"
# reason: "Why you reset"
rpe_usage:
# Document how you use RPE (Rate of Perceived Exertion)
- "I track RPE (1-10 scale) consistently for main compound lifts (squat, bench, deadlift, overhead press)"
- "Isolation work RPE is tracked less consistently, mostly for high-intensity sets"
- "RPE 8 = 2 reps in reserve (RIR)"
- "RPE 9 = 1 rep in reserve"
- "RPE 10 = absolute maximum, to failure"
set_type_usage:
# Explain your set_type conventions
- "set_type 'warmup' = progressive warmup sets, not counted in volume"
- "set_type 'normal' = working sets"
- "set_type 'failure' = taken to complete failure"
- "set_type 'drop' = drop sets (reduce weight mid-set)"
superset_usage:
# How you use supersets
- "superset_id groups exercises performed back-to-back with minimal rest"
- "Common supersets: antagonistic pairs (biceps/triceps, chest/back)"
- "superset_id is empty for straight sets"
exercise_notes_patterns:
# Common patterns in your exercise notes
- "rest-pause: indicates rest-pause sets (10s rest, continue to failure)"
- "tempo: indicates controlled tempo (e.g., '3-1-1' = 3s eccentric, 1s pause, 1s concentric)"
- "cluster: cluster sets with intra-set rest periods"
- "form check: indicates I was focusing on form over weight"
progression_strategy:
# Your approach to progressive overload
- "Primary strategy: add reps first (stay in 6-12 rep range), then increase weight"
- "For main compounds: typically work in 5x5, 3x8, or 5/3/1 schemes"
- "For isolation: higher rep ranges (8-15 reps)"
- "I consider it a PR if I beat previous best weight × reps (e.g., 225x8 beats 225x7)"
deload_periods:
# Document when you took deload weeks
- date: "2024-06-01"
duration_days: 7
reason: "Planned deload week, reduced volume by 50%"
- date: "2024-09-15"
duration_days: 10
reason: "Travel, limited gym access"
# Add your deloads here:
# - date: "YYYY-MM-DD"
# duration_days: 7
# reason: "Why you deloaded"
injury_periods:
# Track injuries or periods where certain movements were limited
- start_date: "2024-04-01"
end_date: "2024-04-20"
affected_exercises: ["Overhead Press (Barbell)", "Lateral Raise (Dumbbell)"]
reason: "Minor shoulder strain, avoided overhead work"
# Add injuries here:
# - start_date: "YYYY-MM-DD"
# end_date: "YYYY-MM-DD"
# affected_exercises: ["Exercise 1", "Exercise 2"]
# reason: "Description"
equipment_changes:
# Major equipment or gym changes that might affect numbers
- date: "2024-02-01"
change: "Switched gyms - new barbells feel heavier (calibration?)"
affected_exercises: ["Bench Press (Barbell)", "Squat (Barbell)"]
- date: "2024-07-15"
change: "Started using wrist wraps for heavy pressing"
affected_exercises: ["Bench Press (Barbell)", "Overhead Press (Barbell)"]
analysis_notes:
# Additional context for data analysis
- "Data starts: 2023-01-01 (when I began using Hevy)"
- "Training consistency: 4-5 days per week, PPL split (Push/Pull/Legs)"
- "Diet: Lean bulk from Jan-Jun, maintenance Jun-Sep, cut Sep-Dec (affects strength)"
- "Bodyweight trend matters for relative strength calculations"
