6-week intermediate shoulder specialization

Tools used

• create_workout
• update_workout
• create_week
• update_week
• add_exercise
• compute_one_rep_max
• remember
• list_exercise_library

Procedure

Procedure

1. Initial Assessment & Memory Check

   • Verify if the user has recorded shoulder-related training history using get_user_history.
   • If no history exists, prompt the user for their current 1RM or estimated heavy set for Overhead Press using compute_one_rep_max if needed.
   • Check get_user_preferences for equipment availability (dumbbells/barbells/cables).

2. Phase 1: Baseline Setup (Weeks 1-2)

   • Use create_week for the initial block.
   • Schedule two sessions per week (e.g., Day 1 and Day 4).
   • For each session, use create_workout and add_exercise to include:
     • Overhead Press (Ant. Deltoid): 3-4 sets of 6-8 reps.
     • Lateral Raises (Lat. Deltoid): 3-4 sets of 12-15 reps.
     • Face Pulls (Post. Deltoid): 3 sets of 15-20 reps.
     • External Rotations (Cuff): 2 sets of 12-15 reps.
   • Apply coaching cues via create_note or exercise descriptions:
     • "Lead with elbows on lateral raises; push away toward the walls."
     • "Maintain the scapular plane (30 degrees in front of body) for raises and presses."
     • "2-3 second eccentric on all movements."

3. Phase 2: Progressive Overload (Weeks 3-5)

   • Week 3: Use update_workout to increase volume by adding 1 set to lateral and posterior movements.
   • Week 4: Maintain Week 2 weights but prompt for a rep increase (+1-2 reps per set).
   • Week 5: Set intensity to RPE 10. Direct the user to push the final set of each exercise to technical failure.

4. Phase 3: The Deload (Week 6)

   • Create the deload week automatically using copy_week from Week 1.
   • Use update_workout to modify all exercises:
     • Reduce total sets by 50%.
     • Reduce load/weight by 30%.
   • Add a note: "Purpose is to clear systemic fatigue and allow for supercompensation."

5. Progression Logic Implementation

   • Instruct the user on the "Double Progression" model:
     • Once the top of a rep range is reached (e.g., 12 reps in a 8-12 range), use update_exercise to increase the weight and reset reps to the bottom of the range.

6. Safety & Form Monitoring

   • Monitor for reports of lower back arching during Overhead Press.
   • If reported, use update_exercise to lower the weight and provide the cue: "Tuck ribs and brace core to maintain a neutral spine."