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AlpinFlex Go connected Used AlpinFlex Go get_exercise_history7 weeks Used AlpinFlex Go list_workouts11 workoutsYou've done 100 kg × 5 three weeks running, and your leg days dropped from two a week to one. Your estimated 1RM is still 117 kg, so it's not strength you're missing - it's frequency. Here's a block with a deload week and a second leg day.
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Used AlpinFlex Go list_workouts14 workouts Used AlpinFlex Go list_workouts11 workouts Used AlpinFlex Go get_stats_overviewThree more sessions than in September, mostly because you kept Saturday. Volume is up 12% and sets per session are steady, so the extra work came from showing up, not from grinding. Two PRs: deadlift 180 kg and a 2:04 500 m row.
Used AlpinFlex Go list_personal_records5 record types Used AlpinFlex Go get_exercise_history20 sessions180 kg for a single on 12 September. The six weeks before it were 3 × 5 at 150-165 kg every Tuesday, with a week at 140 kg right before the attempt - a classic taper. Your estimated 1RM that day was 196 kg.
Used AlpinFlex Go list_programs1 program Used AlpinFlex Go get_programDay 3 · Lower Used AlpinFlex Go get_exercise_history4 exercises| Exercise | Last time | Today's target |
|---|---|---|
| Back Squat | 4 × 8 @ 80 kg | 4 × 8 @ 82.5 kg |
| Romanian Deadlift | 3 × 10 @ 90 kg | 3 × 10 @ 90 kg |
| Leg Press | 3 × 12 @ 160 kg | 3 × 12 @ 170 kg |
| Walking Lunges | 3 × 20 @ 16 kg | 3 × 20 @ 18 kg |
Day 3 is Lower. Last time every set hit the top of the rep range, so add 2.5 kg on the squat and 10 kg on the leg press. Keep the Romanian deadlift where it is - your note said the last set felt heavy.
Used AlpinFlex Go list_workouts38 workouts Used AlpinFlex Go list_personal_records4 new records Used AlpinFlex Go get_body_weight_historyHere's the summary: 38 sessions in 12 weeks (3.2 a week), four new records, body weight from 78.4 to 75.9 kg, and squat volume up 18% since the program change. I've kept it under 200 words. Shall I send it?
Used AlpinFlex Go list_programs1 program Used AlpinFlex Go get_program4 days- Mon · Day 1 · Upper18:00 · 60 min
- Wed · Day 2 · Lower18:00 · 70 min
- Fri · Day 3 · Full body18:00 · 60 min
- Sat · Day 4 · Conditioning10:00 · 40 min
Used AlpinFlex Go search_exercises3 exercises matched Used AlpinFlex Go get_exercise_historylast bench 4×8 @ 67.5Matched all three to your exercise list. Bench at 70 kg for 4 × 8 would be a new estimated-1RM record. Here's what I'll save - nothing is written until you approve.
Frequently asked questions
- Copy the AlpinFlex Go link
https://me.alpinflex.com/mcp - Add it to your assistantIn Claude: Settings → Connectors → Add custom connector. In ChatGPT: Settings → Connectors. Paste the link and save.
- Sign in and approveLog in on me.alpinflex.com, choose whether the assistant may also log workouts, and allow access. Your password is never shared with the assistant.
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