Tools used

create_workout
update_exercise
compute_one_rep_max
create_week

Procedure

Macrocycle Setup
- Initialize a 12-week training block using create_week.
- Structure the 12 weeks into four distinct phases:
  - Weeks 1–4 (Hypertrophy): Focus on volume (60–75% 1RM).
  - Weeks 5–8 (Strength): Transition to moderate volume, higher intensity (75–85% 1RM).
  - Weeks 9–11 (Peaking): Low volume, maximal intensity (85%+ 1RM).
  - Week 12 (Taper): Drastic volume reduction (30–50% decrease).
Weekly Training Split
- Organize a 4-day split for each week using create_workout:
  - Day 1: Main Squat + Leg Accessory + Core.
  - Day 2: Main Bench Press + Upper Body Push + Row.
  - Day 3: Main Deadlift + Posterior Chain Accessory + Lat Pulldown.
  - Day 4: Technique Bench Press + Upper Body Pull + Face-pulls.
Loading and Progression
- Instruct the user to use Linear Progression: Increase weight by ~2–2.5% weekly on main lifts for the first 8 weeks.
- Implement Autoregulation: Target a Rating of Perceived Exertion (RPE) of 7–8 for working sets (2–3 reps left in the tank).
- If technical form breaks down before the RPE target is met, keep the load constant for the following week.
Strategic Deloading
- During Week 7, apply a mid-cycle deload:
  - Reduce total sets by 30–50%.
  - Lower intensity to 60–70% of 1RM.
- During Week 12 (Taper):
  - Maintain heavy "feel" with 1–3 reps early in the week.
  - Assign 2–3 days of complete rest immediately preceding the competition.
Technical Cues and Coaching
- Apply external coaching cues to exercises via update_exercise notes:
  - Squat: "Breathe into your belt" (to increase intra-abdominal pressure).
  - Bench: "Push yourself into the bench" (to utilize leg drive/stability).
  - Deadlift: "Pull the click out of the bar" (to remove slack and create tension).
Competition Prep (Weeks 10–12)
- Practice competition commands (Squat/Rack; Start/Press/Rack; Down).
- Advise against weight cutting; prioritize performance fueling.
- Set "opener" attempts at ~88–90% of goal weight (a weight that can be moved for a comfortable triple).