## 📋 Weekly check-in prompt

Act as my private coach. Here is this week’s log:

- Sessions planned vs completed: `[e.g., 3/4]`
- Key lifts (load × reps @ RPE): `[...]`
- Energy / sleep / stress (1–5): `[...]`
- Body notes (joints, soreness, illness): `[...]`
- Nutrition / steps (optional): `[...]`
- Wins: `[...]`
- Friction: `[...]`

**Please respond with:**
1. What went well (specific)
2. The bottleneck (training, recovery, or habits)
3. Exact adjustments for next week (volume, intensity, exercise swaps)
4. One focus cue or habit
5. Updated Tier B busy-week session if needed