Good morning, Marta ☀️
Whoop check: Recovery 41% · sleep 5 h 12 m · HRV 38 vs your 52 baseline. Rough night with Marko? Today: Lower B — squat focus
My proposal: drop from 4 lifts to 3 and cap working sets at RPE 7. Quality work, no digging the hole deeper.
07:31
✓ Accept adjusted plan
Keep original
Smart call ✓ Adjusted Lower B is loaded — see you at 18:30 😴
This is exactly the plate your pull-up work needs — keep dinner near 550 kcal and the day lands perfectly.
13:08
👍 Looks right
Adjust
Message
Marta · Session Mode — set card, rest, RPE
18:45
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NataCoachBot
Session Mode · Lower B (adjusted)
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Session started 18:32 · warm-up done
Exercise 2 of 3 — Goblet Squat 3×8 @ RPE 7 · rest 90 s
Set 2 · proposed
16 kg × 8
last time: 14 kg × 8 @ RPE 6 (Tue) → +2 kg
Cue: elbows track inside the knees at the bottom — stand up through the mid-foot, chest proud.
18:41
✓ Done as proposed
Adjust
Swap
Rest ⏱breathe, shake the legs out
0:47
of 1:30
18:43
How did set 2 feel?
18:44
😌easy
🙂solid
😮💨hard
🥵maxed
Logged: 16 kg × 8 · RPE 7 ✓ — that's a goblet-squat best, on 41% recovery no less 👏 One set to go, then Romanian Deadlift 3×10.
18:45
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Denys · Weekly Review teaser + Nata voice note
20:12
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NataCoachBot
bot
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Sunday, 9 August
Week 6 wrap, Denys 📊
Sessions 4/4 — third full week in a row, and this one was a travel week. Both hotel-gym sessions logged.
Weight 93.1 kg (−0.4 this week) — right on the −0.5 kg/wk track. 5.1 kg to goal.
✓ Str A
✓ Zone 2
✓ Str B
✓ Zone 2
Zone-2: 96 min, avg HR 132 (Garmin) — engine's coming along. Full breakdown, plates included, is one tap away.
20:05
📊 Open full review
Nata· voice note
0:41 · 20:11
20:11
Four for four felt good. Kyiv next week — normal gym, normal kitchen 💪