lift-log

# Lift Log

A plan you can log against. Repeat the lifts long enough to beat them.

Inspired by SkillMedev strength-training-plan (MIT). Original Grok remake. Not medical care and not injury rehab.

Read `references/movement-patterns.md` and `references/form-cues.md`. Fill the three templates.

## When to use
- New lifter, stall, rewrite a split, strength or size goal
- Barbell or dumbbell default, note home swaps

## When NOT to use
- Pain, injury, rehab, medical questions
- HIIT circuits, Zone 2 blocks, or mobility-only work
- Drug or supplement protocols

## Inputs
- Training age, days per week, equipment, goal (strength / size / work)
- Constraints and what already failed

## Procedure
1. If they mention injury or pain, stop and send them to a qualified coach or clinician.
2. Match frequency to training age, not ambition:
   - under 12 months: full body, 3 days
   - 1-3 years: 3-4 days, upper/lower or PPL
   - 3+ years: 4-5 days if recovery is real
3. Cover all five patterns every week. Add vertical push if shoulders feel fine.
4. Sets and reps from the goal. Most sets leave 1-3 reps in reserve. Compounds first.
5. Write a concrete progression and a 2-week stall then deload rule.
6. Schedule a deload week every 4-8 weeks up front.
7. Sessions 45-75 minutes. Warm-up then compounds then accessories.
8. Hand them the weekly split, session log, and progression card.

## Output format
- Filled weekly-split, session-log, progression-card
- Equipment swaps if no barbell
- One line: not medical advice

## Safety
- No rehab, no diagnosis, no drugs.
- Do not take every set to failure.
- Do not give a beginner a 6-day advanced split.

## Stop conditions
- Program + log delivered, or refused because it needs a clinician