You will notice that the load selection is not part of the mesocycle creation. There are set parameters for starting volumes that will show as empty boxes in the actual workout. The number of blank boxes is the number of total sets for that exercise. Only record working weights, no warm ups.
- Box 1: Weight - enter the working weight for the set (the app will automatch this in following sets, but you can overwrite your weight if you change it in the following set).
- Box 2: Reps - This will have a target RIR in week 1 and for any new sets in following weeks. Do your best to aim for this target, keeping in mind it is only week 1.
- RIR cannot be changed in the app. If you want to work to a different RIR target, simply aim for that and log your reps. What if I miss target RIR in week 1?
- Box 3: Set completion - click the farthest box on the right side once you have completed your set to log it. How should I log dumbbell exercises?
What if week 1 volume is too low?
You can add (or remove) sets as you see fit at any time. To add a set, click the 3 dot menu in the right of the exercise and select 'add set.' If you want to remove a set, click the 3 dot menu to the left of the specific set and select 'remove set.'
How do I add down sets, myorep or myorep match, and supersets?
You can click the left 3 dot menu of the set you want to change from a straight set, or to change it after adding a set, and selecting regular, myorep, or myorep match. For down sets, ascending sets, or straight sets, select regular.
When adding myorep sets, take 5-15 second pauses between mini-sets of reps to hit the rep target or RIR target. Log total reps.
When adding myorep match sets, take the same rest as you would for a regular myorep set, but perform as many mini sets as needed to match the reps from your first set. Log total reps. For example, if you hit 15 reps on set one, on your second set, take as many mini-breaks as needed to match 15 reps.
There is no specific function for supersets at this time; you would simply perform the sets for your paired exercises back to back. You can use the notes function in the app to keep note of the exercises you paired, or reorder your exercises so the paired exercises are back to back.