# Ignacio — Min-Max Training Plan (Full Context)
# Generated 2026-05-14 after extensive multi-session planning
# This file captures everything discussed so the next session starts clean.

## Program Source
- **Program:** Jeff Nippard's Min-Max Program (12 weeks, 2 blocks of 6 weeks)
- **PDF:** Downloaded from Google Drive, verified page by page (78 pages)
- **Key rules from Jeff:**
  - 4 workouts/week: Full Body → Upper → Lower → Arms/Delts
  - Week 1 = intro/lighter (RIR 1-2), Week 2+ = intensity (RIR 0-1), Week 7 = deload
  - 5-10 min light cardio warmup before each session
  - For squat, barbell incline, leg press, Smith lunge: RIR 0 = clean rep limit, no failed rep
  - For other exercises: RIR 0 = true failure, attempt the rep
  - Substitutions allowed: same muscle + same movement pattern
  - Keep exercises constant for technique mastery and progression
  - 1-2 rest days after Full Body and after Arms/Delts
  - Yoga/extra = low intensity only to protect recovery

## Gym
- **Open Park Club Rosedal** (Palermo, Buenos Aires)
- **Hours:** Mon-Sat (opens ~7am, classes run into evening), Sun closed
- **Equipment limitations:** No lying leg curl, no T-bar row, no machine shrug, no standing calf raise, 
  no machine hip thrust, no machine lateral raise
- **Class grid extracted** from schedule PDF using word-coordinate parsing (PyMuPDF)

## Available Yoga/Stretching Classes (relevant)
### Fixed in schedule
- **Martes 15:00** — Yoga Hatha — Cintia Cavalero
- **Jueves 15:00** — Yoga Hatha — Cintia Cavalero
- **Sábado 16:00** — Yoga y Meditación — Cintia Cavalero (optional)

### Avoid (interfere with strength recovery)
- Yoga Dinámico (Tue/Thu 18:00)
- Yoga Vinyasa / Vinyasa Flow (various)
- Yoga Flow when legs/back loaded

## Hevy Setup
- **Folder:** "Jeff Nippard Min-Max 4x — Start 2026-05" (ID: 2826578)
- **4 routines in folder,** updated to Block 1 with W2 weights, Jeff order, substitutions:
  - `Min-Max 4x D1 — Full Body (Block 1)` (ID: 78e21872-...)
  - `Min-Max 4x D2 — Upper (Block 1)` (ID: 2164feea-...)
  - `Min-Max 4x D3 — Lower (Block 1)` (ID: d7b6da14-...)
  - `Min-Max 4x D4 — Arms/Delts (Block 1)` (ID: f3051fb9-...)
- **API key:** In Bitwarden, cached at `/tmp/hevy_key_runtime` during sessions
- **CLI:** `~/.local/bin/hevy` (wraps `~/.hermes/skills/openclaw-imports/hevy/dist/cli.js`)
- **Backup:** `/tmp/hevy_minmax_backup_before_block1_update.json`

## Substitutions (all Jeff-approved: same muscle, same pattern)
```
Lying Leg Curl       → Seated Leg Curl (Machine)
Pull-Up Wide Grip    → Lat Pulldown (Cable) wide grip
Chest-Supported T-Bar → Seated Row (Machine)
Machine Shrug        → DB Shrug
Cable Crunch         → Machine Crunch
Reverse Pec Deck     → Face Pull (Cable)
Machine Hip Thrust   → Barbell Hip Thrust
Machine Lateral Raise → DB Lateral Raise
Standing Calf Raise  → Calf Press (Machine)
```

## Fixed Schedule (Chicho, from 2026-06-06 onward)

**Steady-state (W6+):** 7-day cycle starting Friday.
```
Viernes    — D1 Full Body
Sábado     — Yoga y Meditación 16:00
Domingo    — Off total
Lunes      — D2 Upper
Martes     — D3 Lower
Miércoles  — D4 Arms/Delts
Jueves     — Yoga Hatha 15:00
```

**Transition week (W5, 6-14 Jun 2026) — irregular because D1 shifted from Sat to Fri:**
```
Sáb 6  — D1 Full Body (W5)  ← today
Dom 7  — Rest
Lun 8  — D2 Upper
Mar 9  — D3 Lower
Mié 10 — D4 Arms/Delts
Jue 11 — Yoga Hatha 15:00
Vie 12 — D1 Full Body (W6)
Sáb 13 — Yoga y Meditación 16:00
Dom 14 — Off
```

## Rules
1. **Min-Max > Yoga.** If conflict, cancel yoga, keep pesas.
2. **Saturday = buffer.** If all 4 pesas done → yoga. If missed one → recover pesas Saturday.
3. **Tuesday Hatha = fixed recovery.** Therapy Tuesdays: go straight from therapy to gym. Arrive ~14:20-14:30, Hatha 15:00.
4. **Thursday Hatha = backup only.** Not fixed because Thursday = Lower day.
5. **Yoga frequency:** 1× per week minimum (Martes Hatha). Sábado optional.
6. **If chaotic weeks:** Do workouts in order (FB → Upper → Lower → Arms), don't skip any, carry overflow to next week.

## Transition Weeks (May 2026)
```
Jue 14/05 — Hatha Yoga 15:00
Vie 15/05 — W2D1 Full Body
Sáb 16/05 — Yoga y Meditación opcional
Dom 17/05 — Rest

Lun 18/05 — W2D2 Upper
Mar 19/05 — Hatha Yoga (terapia 12:30-13:45, directo al gym)
Mié 20/05 — W2D3 Lower
Jue 21/05 — W2D4 Arms/Delts
Vie 22/05 — Rest / caminata
Sáb 23/05 — Yoga opcional
Dom 24/05 — Rest

→ FIXED SCHEDULE STARTS LUN 25/05 ←
```

## Block 1 Schedule through due date
```
W3: 25/05 FB → 26/05 Hatha → 27/05 Upper → 28/05 Lower → 29/05 Arms → ...
W4: 01/06 FB → ...
W5: 08/06 FB → ...
W6: 15/06 FB → ...
W7: 22/06 FB → ... (deload, lighter week — PERFECT, due date is Fri 26/06)
```

## Training Partners
- **Andrés:** Gym partner, trains together at Open Park
- **Christina (Tina):** Wife, pregnant, due ~26/06/2026
- **Chicho expects to be a father.** From last 2 weeks pre-due date: flexible schedule, just do next workout in order.

## Key Dates
- **2026-05-13:** W1D4 completed (Arms/Delts calibration)
- **2026-05-14 (today):** Hatha Yoga 15:00
- **2026-05-15:** W2D1 Full Body
- **2026-05-19:** Therapy 12:30-13:45, then Hatha 15:00
- **2026-05-25:** Fixed schedule starts (W3D1 Full Body)
- **2026-06-26:** Probable due date (falls on W7 deload week Friday — ideal)

## Hevy Routine D1 — Full Body weights (W2)
```
Warm Up     — 10 min cardio liviano
Seated Leg Curl    — W: 35×10, N: 55×6-8, N: 55×6-8 (RIR 0/0)
Smith Squat        — W: 20×8 / 35×5, N: 45×6-8, 47.5×6-8 (RIR 1/0)
Barbell Incline    — W: 20×8 / 22.5×4, N: 22.5×6-8, 25×6-8 (RIR 1/0)
Incline DB Y-Raise — W: 2×10, N: 3×8-10 (RIR 0)
Lat Pulldown Wide  — W: 25×8, N: 40×6-8, 40×6-8 (RIR 1/0)
Calf Press         — W: 50×10, N: 80×6-8 (RIR 0)
Knee Raise         — W: 10, N: 8-12, 8-12 (extra, not Jeff)
```

## Hevy Routine D2 — Upper weights (W2)
```
Close-Grip Pulldown — W: 25×8 / 35×5, N: 40×8-10, 42.5×8-10 (RIR 1/0)
Seated Row Machine  — W: 35×8 / 40×5, N: 50×8-10, 50×8-10 (RIR 1/0)
DB Shrug            — W: 10×10, N: 16×6-8 (RIR 0)
Machine Chest Press — W: 25×10 / 30×5, N: 30×8-10, 32.5×8-10 (RIR 1/0)
Cable Lateral Raise — W: 2.5×8, N: 2.5×8-10, 2.5×8-10 (RIR 0/0)
Machine Crunch      — W: 15×10, N: 25×6-8, 30×6-8 (RIR 0/0)
Face Pull           — W: 10×10, N: 20×8-10 (RIR 0)
Knee Raise          — extra
```

## Hevy Routine D3 — Lower weights (W2)
```
Leg Extension       — W: 40×10, N: 60×8-10, 65×8-10 (RIR 0/0)
Barbell RDL         — W: 30×8 / 40×5, N: 50×6-8, 55×6-8 (RIR 2/1)
Barbell Hip Thrust  — W: 50×10 / 60×5, N: 70×6-8, 70×6-8 (RIR 1/0)
Leg Press           — W: 40×10 / 60×6, N: 80×6-8 (RIR 0)
Calf Press          — W: 50×10, N: 80×8-10, 80×8-10 (RIR 0/0)
Knee Raise          — extra
```

## Hevy Routine D4 — Arms/Delts weights (W2)
```
Bayesian Cable Curl — W: 2.5×10, N: 5×6-8, 5×6-8 (RIR 0/0)
Overhead Triceps Ext — W: 5×10, N: 7.5×8-10, 10×8-10 (RIR 0/0)
Zottman Curl        — W: 4×10, N: 6×8-10 (RIR 0)
Cable Kickback      — W: 2.5×10, N: 3.75×8-10, 3.75×8-10 (RIR 0/0)
DB Wrist Curl       — W: 4×10, N: 8×8-10, 8×8-10 (RIR 0/0)
Alternating DB Curl — W: 4×10, N: 6×6-8 (RIR 0)
Dead Hang           — 30s + 30s
Barbell Wrist Ext   — W: 10×10, N: 15×8-10, 15×8-10 (RIR 0/0)
DB Lateral Raise    — W: 4×10, N: 6×8-10, 6×8-10 (RIR 0/0)
Knee Raise          — extra
```

## Progression Rules
- Hit top of rep range on all working sets → increase load next session
- Adding weight drops you below range → keep weight, extend rep range slightly
- RIR target wins over exact load
- Log weights + reps + actual RIR in Hevy notes
- After each W1D1/D2/D3/D4: read logs, compute next session recommendations

## Important Notes for Next Session Agent
- User prefers DIRECT, CONCISE responses
- Hevy skill at: `openclaw-imports/hevy`
- Reference file: `openclaw-imports/hevy/references/jeff-minmax-hevy.md`
- Reminder: "Pesos sugeridos desde W2 según W1. Ajustar en el momento para cumplir RIR: si quedás fuera del rango, corregí carga."
- DeepSeek V4 Pro configured as delegation model for subagents
- Session search available for past context