Strength & Lifting

How it works

The mechanics of this kit, plainly — what runs and when, where the data lands, and what you look at.

• Weekly training review runs sundays · 6:30pm. Sundays — marks the block off against the log, and tells you when there is a new best.
• What is captured lands in the Lift log dataset, which lives at Data/Lift Log in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Training programme dataset, which lives at Data/Training Program in your vault — yours to open, search, and edit like any other file.
• What is captured lands in the Lifts dataset, which lives at Data/Lifts in your vault — yours to open, search, and edit like any other file.
• The Training log dashboard reads from the dataset and shows, at a glance: this lift · next session · sessions, last 7 days · volume, last 7 days · entries on the log · volume on the log · last 7 days, session by session · volume by week, last 4 · effort by week, last 4 · your best set, lift by lift · new bests, last 7 days · where the volume goes · volume, month by month · what became of the block · waiting to be marked off · your body, beside the lifting · what this is · your lifts.

The wiring, in one breath: Session capture writes to Lift log · Lift log shown by Training log · Training log read by Weekly training review · Weekly training review marks off Training programme · Training programme written by Programme planner · Programme planner given to Ember · Ember holds Lift guide · Lift guide keeps Lifts.

Getting the most from it

A kit earns its place when it changes what you look at and what you say, not when it is installed. This is the rhythm that makes it pay.

• Say it on the walk out, in the language you already use — "squat 3×5 at 120, felt like an 8". One sentence is a row; a whole session in one message is fine too. Settle the unit once at the start and never think about it again: nothing converts behind your back, and nothing mixes kilograms with pounds in one column.
• Read the best-set list, not the volume, when you want to know if you are progressing. Volume tells you how much work you did; the estimated one-rep max and its twelve-week movement tell you whether it worked.
• Look at "Where the volume goes" once a month. A half of the body that has quietly stopped appearing is the thing this panel is for.
• Already following a programme? Have it written down as it is — then the Sunday review marks it off against the log, so adherence is evidence rather than a memory of how the week felt. Want one? Tell Ember what you are training for and it designs the block with you.
• Ask Ember what is on the bar next time. With a designed block it applies the progression rule you agreed to what the log shows, says what changed, and you can always change it back.
• Ask how a lift is done and you get two or three cues from a guide Ember names, or a plain "I could not find one". Keep them and they sit on the lift's row in Lifts. For what the movement looks like, the drawing beside each lift in Next session shows it, with the muscles it works.
• Before the first heavy set, ask for your warm-up. Ember ramps from the empty bar to the day's weight, every jump a weight your plates make, with what goes on each side written as a sum you can check. Tell it your bar and plates once and it remembers.
• Rack taken? Ask for a swap. Ember offers a lift that works the same muscles with what is free, and the one you do is logged under its own name. Keep your usual swaps on the lift and next time the answer is instant.
• Pick a lift in Your lifts and the board becomes that lift's own: its card, its best set and twelve-week movement, its volume by week and by month.
• Planning a test day or a meet? Ember lays out the weeks before and an opener, a second and a third on every lift, worked from where the board says you stand, with the source it used. A lift that has stopped moving gets the same care: what you could change, a lighter week among them, and nothing changes until you choose.

Make it yours

Nothing here is fixed. The pieces are ordinary agents, routines, datasets and dashboards, so anything you know about shaping those applies. Retire whatever earns nothing.

Things people usually change first

Say any of these in chat, or edit them on the kit’s page in the app.

• The unit weights are kept in — set once at the start.
• When the Sunday review runs, or turning it off and just keeping the board.
• How much Ember says back when you log a set — the confirmation and the running volume, or nothing at all.
• Whether you follow your own programme, have Ember design one, or just let the log accumulate — and the progression rule, if you want a different one.
• Your bar, your plates and your warm-up, saved once and changed by telling Ember.
• The cues, swaps and setup kept on each lift, and a warm-up and mobility routine, kept as a note under Training/ that you can edit like any other.

Your first run

Installing starts a short setup conversation — not a form. Answer roughly, correct later.

1. Installing ends with "Meet Ember" — the Kit's own keeper — and a short conversation, not a form. It settles one thing first (kilograms or pounds), then asks where you are starting from: a programme you already follow, one you would like designed, or no plan at all. Nothing is forced; each answer leads somewhere different. Before it asks you anything, Ember looks at what you have already told 1Presence and at any training log or programme in your vault, and offers what it finds for you to confirm.
2. If you follow a programme, it is written down as it is — the days, the lifts, the planned sets and reps — with no questions about your goals. If you want one, Ember asks what you are training for, how long you have lifted, the days and time you have, your equipment and anything to avoid, then lays out a week with starting weights from your own recent sets and a plain rule for when each goes up; you change what you like before it is written. If you train by feel, it takes a recent working set for the lifts you care about, and the rest of the Kit works exactly the same.
3. Nothing here asks for a connector, and nothing is coming later. No integration records what you actually lifted — a fitness app knows you trained, not that it was five at 120 — so the log is conversational by design, and Ember will say so rather than leave you waiting.
4. Skip the conversation, or stop part-way, and the door quietly stays open: until your lifts are on the log, and a programme if you want one, the kit page, the board and Ember's chat each carry an offer to carry on, and Ember offers it once the next time you talk. Train without a programme? Say so, and it stops asking for one; say you have finished setting up, and the invitations stop. The endurance week — the runs, the rides, the Sunday note on the whole of it — is the Training & Recovery Kit's desk; Ember hands you across rather than logging it here.
5. From then on there is nothing to open. The board works its figures out from the log the moment a set lands, and on Sunday evening the review marks the block off against what the log holds. Most weeks it says nothing at all — it leaves a card only for a genuine new best, or when the load has been climbing for three weeks with the efforts climbing too, and then it offers to plan a lighter week with you.

Watch the first pass, then tell it what you would have done differently — that correction teaches it more than any setup could.

The essentials

Learning, preferences and run costs work the same in every kit — so they are covered once, in the Kits guide.

Living with a Kit — the Kits guide →

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