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First lift: Back Squat · 4 × 8 · 102.5kg @ RPE 8 · Tempo 3-1-1
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Weight trend · last 4 weeks
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4 / 6 kept today
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Watch the weekend — two social events logged. Front-load protein Sat & keep Sunday steps up.
Coach · 2h ago
Squat felt strong Wed. Holding 102.5 another week before we add load.
Coach · Wed
Sleep trending up — great. It's why RPE feels easier.
Coach · Tue
P
PAX: Solid sleep last night (7h12). You're clear for the full session — I'll keep you to the plan.
›
DAY 23 · LOWER
PAX
Today's Pact
Lower body.
Eight exercises. ~52 minutes. Sleep was 6.4hrs — load held, RPE capped at 8.
Exercises kept
3 / 8
Exercise 04 of 08
Back Squat
Quads · Glutes
PT-RECORDED
▶
Back Squat · Demo — Tempo 3-1-1
Working
4×8
reps
Load
102.5
kg
Tempo
3-1-1
Rest
2:30
Warm-up
Working sets
Last week: 100kg · 8 / 8 / 7 / 6 @ RPE 8 — you're up 2.5kg on the bar.
↔ Swapped to . Logged as a deviation — your coach has been notified. Same muscle group, load auto-scaled.
Step 1 of 6
PACT DETAIL
SETTINGS
PROGRESS
P
PAX
Lives in WhatsApp · this is your thread
Today
Morning, Alex 👋 You slept 7h12 — recovery's solid. One thing: your coach capped squats at RPE 8 today after that short night midweek, so we push effort, not ego.
● Today's brief
Lower body
8 exercises · ~52 min · big rock is Back Squat 4×8 @ 102.5kg
07:00
Morning! Feeling good, in the gym at 9
07:42
Love it. Put me on speaker for the squats and I'll count you through the tempo — hands free. 💪
07:43
Halfway check, Alex — squats moved well and you hit two PRs. Nice work. You're on 6.2k steps and the session's banked.
One small nudge: no weigh-in logged yet today, and that's one of your pacts. 20 seconds next time you're near the scales? No stress if not.
13:30
rough afternoon tbh, work's been brutal
15:10
That sounds draining — thanks for saying it rather than going quiet. Here's the thing: you already did the hard part this morning, so today's a win no matter what the evening looks like.
Don't force the step target tonight. Protect your sleep, that's the only ask. I'll move the target, not the goal. Want me to keep it light?
15:11
yeah keep it light please
15:14
Done. Steps target's off for today — sleep's the one that counts. Rest up, no guilt. Tomorrow we go again. 🤝
15:14
Evening wrap, Alex 🌙
Training: ✅ full lower, 2 PRs on the squat. Steps: 7.1k (I pulled the target, remember). Sleep pact: the one that matters tonight.
Your week's still at 92% adherence — one heavy day doesn't dent that. Genuinely good squat work today. Night.
21:00
Rest2:30
Your pact
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🔔 They will get a first ping from you now. After that it's automatic: a morning-after alert if you break this pact, and a shout when you hit streak milestones or bounce back after a slip. Other keeps are yours to share. Nothing else about your data — revoke anytime.
Equipment unavailable?
Swap Back Squat.
Same muscle group — pick what's free.
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