Four weeks, planned and lifted
One lifter’s real training block, written by an AI assistant through the tectonic plates connector and ticked off set by set at the rack. Each week shows what was planned for the three main lifts next to what was actually lifted, including the parts that didn’t go to plan.
No account needed to read this. Weights are in pounds; RPE is how hard a set felt, out of 10. Names and dates are left out.
Week 1: Entry
The plan’s note: “Conservative entry. Rate every main top set.”
| Lift | Planned | Lifted |
|---|---|---|
| Back Squat | 4 × 3, ramping 152 → 166 |
The planned day was missed. A session later that week, logged through Claude, was 155 for two fives and two triples, the last rated RPE 10. |
| Bench Press | 4 × 3, ramping 95 → 105 | 95 × 3 @ 8, 100 × 3 @ 8, 100 × 3 @ 8, 105 × 3 @ 9 |
| Deadlift | 4 × 3, ramping 140 → 156 | 155 × 4, 135 × 5 (2 sets not done) |
Week 2: Build
The plan’s note: “Step up if week 1 top sets landed RPE 8 or below.”
| Lift | Planned | Lifted |
|---|---|---|
| Back Squat | 4 × 5 at 78% (150), RPE 7 |
Skipped. |
| Bench Press | 4 × 3 at 78% (97), RPE 7 |
97 × 3 @ 7, 97 × 5 @ 7, 97 × 4 @ 8, 97 × 4 @ 8
More reps than written on three of four sets. |
| Deadlift | 4 × 5 at 78% (147), RPE 7 | 147 × 5 @ 6, 147 × 5 @ 7, 147 × 5 @ 7, 147 × 4 @ 7 |
Week 3: Heaviest week
The plan’s note: “Heaviest week of the block. Top sets should land RPE 8.”
| Lift | Planned | Lifted |
|---|---|---|
| Back Squat | 4 × 5 at 80% (152), RPE 8 |
Skipped. |
| Bench Press | 4 × 5 at 80% (100), RPE 8 | 100 × 5 @ 7, 100 × 5 @ 8, 100 × 5 @ 8, 100 × 5 @ 8 |
| Deadlift | 4 × 5 at 80% (150), RPE 8 | 150 × 5 @ 7, 150 × 5 @ 7 (2 sets not done) |
Week 4: Deload
The plan’s note: “Deload. Bar speed should feel fast.”
| Lift | Planned | Lifted |
|---|---|---|
| Back Squat | 3 × 5 at 70% (122), RPE 5 |
135 × 5, 135 × 5 @ 6, 135 × 5
Back after two weeks off, and heavier than written. |
| Bench Press | 3 × 5 at 70% (77), RPE 5 | 77 × 5, 77 × 5, 77 × 5 |
| Deadlift | 3 × 5 at 70% (117), RPE 5 | 117 × 5, 117 × 5, 117 × 5 |
What you’re looking at
Weeks 2 to 4 are written as percentages of a training max, so the assistant could raise or hold them after reading how week 1 went. Every set above was logged against its plan, which is what lets the next block start from what was actually lifted rather than what was written down.