# for online strength & hypertrophy coaches running 10–30 remote clients

$ next-week programming, on the same line as the check-in.

Paste a client's RPE/sleep/soreness/BW into the console below. Claude applies four published autoregulation rules and emits per-lift load/volume changes, a deload call, and a paste-ready athlete message. No vendor lock-in to TrueCoach, Trainerize, or your own sheets.

quick tour
1. type demo medium ↵ to see a real brief.
2. client add Sam to seed a roster.
3. log Sam → paste → brief Sam.
4. diff Sam shows the rule citations.
/dev/coach — guest@block-console
Block Console initialized.
Type `help` to see commands, or `demo short` for a 10s tour.
coach@block-console:~$█

# worked example

coach@block-console:~$ log Sam
> paste:
> Week 3 check-in — Sam
> Mon  Squat top single 1x1 @ 200kg felt RPE 9.5 (rated 9). 3x3 @ 170kg fine.
> Wed  Bench 5x4 @ 100kg fine RPE 7.5. Tris sore from last week.
> Fri  Deadlift 1x1 @ 220kg defended; missed last rep of back-off 3x3 @ 180kg.
> Sat  Accessories complete, lower-back tight.
> Sleep: 5h, 6h, 7h, 6.5h, 5.5h, 7h, 6h — avg 6.1h.
> Soreness 7/10 lower back, 4/10 elsewhere. BW 89.4 (-0.8 vs last wk). Stress: deadline week at work.
> [save]

coach@block-console:~$ brief Sam
→ MEDIUM brief (15 sessions, fatigue idx 62, rules R1+R2 fired)

┌─────────────┬──────────────────────┬───────────────────────────────────┬────────┬────────┬───────────────┐
│ LIFT        │ LAST WEEK            │ NEXT WEEK                         │ LOAD Δ │ SETS Δ │ WHY           │
├─────────────┼──────────────────────┼───────────────────────────────────┼────────┼────────┼───────────────┤
│ Back Squat  │ 4x3 @ 82.5%          │ 3x3 @ 80% + RIR 2 back-offs       │ -2.5%  │ -1     │ R1 RPE +0.7   │
│ Bench Press │ 5x4 @ 75%            │ 5x4 @ 75%                         │ 0%     │ 0      │ hold          │
│ Deadlift    │ 1x1 @ 90%, 3x3 @ 75% │ defer top single, 4x3 @ 75% RIR 2 │ -3%    │ 0      │ R2 sleep 6.1h │
└─────────────┴──────────────────────┴───────────────────────────────────┴────────┴────────┴───────────────┘

athlete-facing message (paste straight to TrueCoach):
  hey — solid week, top single went heavier than rated so we're
  backing off ~2.5% and biasing volume over intensity. keep food
  consistent and i'll see you sunday. — coach
→ real output. type demo medium in the console above to reproduce on your own data.

# how it thinks

R1RPE overshoot > 0.5 on a top set
→ cut one back-off set on that lift next session
source: Greg Nuckols — Autoregulation: RPE-based load adjustments ↗
R2Sleep < 6.5h average for 4+ sessions
→ defer the next top single, slot a moderate RIR-anchored day
source: Barbell Medicine — Recovery & Adaptation ↗
R3Repeated missed reps at prescribed load
→ swap to RIR-anchored prescription (RIR 2) for the next microcycle
source: Stronger By Science — Velocity-based & RIR autoreg ↗
R4Bodyweight drop > 1.5% in window, no cut planned
→ reduce accessory volume ~25% and flag recovery
source: ISSN Position Stand — Energy availability in athletes ↗
Each rule citation appears in the diff column when it fires — you see exactly why a number changed before you forward the brief.

# receipts — three real coach scenarios

Sunday-night batch — 22 powerlifting clients

A coach who runs a 22-person remote roster used to spend roughly 5 hours every Sunday stitching together TrueCoach RPE logs, WhatsApp screenshots from athletes who don't trust the app, and a personal Google Sheet of cumulative tonnage. With Block Console, the workflow becomes: paste each athlete's check-in, hit brief, scan the diff. The decision time is preserved (the coach still overrides ~20% of recommendations) but the synthesis time is mostly removed.

Mid-cycle deload call — hypertrophy coach, 14 clients

Three clients hit week-4 of a 6-week block with sleep averages below 6.5h and back-to-back RPE overshoots. Without a system, the call to deload one of them and not the other two is gut-feel. With Block Console, the cumulative fatigue index makes the borderline case visible — the coach kept two clients on plan and pulled the third into a deload week. The brief diff was the artifact she pasted into her own coaching journal.

Post-meet repivot — powerlifting coach, peak week aftermath

A client missed a third-attempt squat at a meet. The coach pasted the week's training log AND the meet results, and Block Console emitted a structured restart plan: cut the next top single, switch to RIR-anchored loading for two weeks, and reduce accessory squat volume by 25% while shoulders/back recover. The athlete-facing message was sent within ten minutes of the meet ending.

# FAQ

? Will this replace my eyes on form video?

No. Block Console is paperwork-side automation only — RPE, sleep, soreness, BW, missed reps. Form, technique, and athlete relationship are still yours.

? Does it talk to TrueCoach or Trainerize?

No, on purpose. You copy/paste. That decoupling means no API risk, no per-platform fragility, and you keep ownership of the decision.

? What if the autoregulation rules disagree with my style?

Every recommendation includes the rule citation. Override before you forward — the brief is a draft, not a directive. Most coaches accept ~75–85% as-is.

? Does it know my client's history?

Pro persists the last 12 weeks of check-ins per client to your account. Free keeps the latest log in localStorage; older context is summarized into the LONG-window brief automatically.

? What happens if I cancel?

You keep read-only access to your roster for 30 days, with a one-click JSON export of every brief. No lock-in.

$ upgrade --pro
Unlimited clients, PDF exports, batch brief, cross-device history — $29/mo.
Replaces ~3h/week of synthesis. Cancel anytime.