⚡ VAS FIT

Latest / Recent / Best = your logged top sets (kg) from the sheet. Suggested TM ≈ 90% of your recent best — heavy but rep-able. Overload: each 4-week cycle you finish cleanly, add +5 kg to Squat & Deadlift and +2.5 kg to Bench, OHP & Row, then run the wave again.

📐 How accessory suggestions work — Each lift has an empirical strength ratio to its parent compound (e.g. Incline DB ≈ 0.55× bench 1RM; DB curl ≈ 0.35× barbell curl 1RM per hand) drawn from Symmetric Strength / Helms / Schoenfeld literature. That gets multiplied by a week-intensity factor mapped from your rep target (Wk1 12-15 reps ≈ 65% 1RM, Wk2 10-12 ≈ 70%, Wk3 8-10 ≈ 78%, Wk4 deload ≈ 55%), then rounded to your kit (DB 2.5kg steps capped at 20kg, KB 4kg steps, bar 2.5kg). Arm work uses your Biceps/Triceps history as the 1RM proxy. Treat these as a smart starting point — adjust by ±2.5kg based on RPE and how the set felt.

📐 How auto-progression works — Every time you log a main lift (Squat, Bench, Deadlift, OHP, Row), the app estimates your true 1-rep max from that set with the Epley formula: e1RM = weight × (1 + reps ÷ 30). If you log an AMRAP set, "AMRAP N reps" in your notes is used as the rep count — the most informative data point since it's pushed near failure; otherwise a clean rep number works too (no AMRAP required — straight overload counts). Your Training Max here = 90% of estimated 1RM. If a logged set implies a TM at least 2.5kg higher than your current one, a suggestion appears above — Apply updates it immediately and every target recalculates; Dismiss keeps you at the current max. Jumps over 25% in one session are ignored as likely data-entry errors rather than acted on.