Fix progression model, remove forced deload, cap sets at 3, clean CSV

claude · claude · commit b4458a088ca6 · 2026-04-06T09:57:11.000Z
Progression: - Same exercises and sets every week — only RIR changes (3-4 → 2-3 → 2 → 1-2) - Load increases attempted when top of rep range hit at target RIR - No set ramping across weeks (that was wrong per the prompt) Deload: - Removed forced week 5 deload — deload is reactive per the algorithm rules (triggered by 2+ fatigue signals, not a fixed schedule) - 4 training weeks only, deload instructions remain as reference Sets: - Capped at 3 sets per exercise maximum, enforced across all splits/weeks - Verified by test_max_3_sets_per_exercise CSV: - Clean 2-column format matching user's preferred layout: Column A = exercise name, Column B = "3x4-6 @3-4 RIR" - Session headers as single-cell rows https://claude.ai/code/session_01Lo7Z7GoRzG6hZkKwrxnXVk
diff --git a/ironforge/data/constants.py b/ironforge/data/constants.py
@@ -69,7 +69,7 @@ class VolumeLandmarks:
 PER_SESSION_FRACTIONAL_CEILING = 11
 
 # Maximum sets per exercise per session
-MAX_SETS_PER_EXERCISE = 5
+MAX_SETS_PER_EXERCISE = 3
 
 # Compound spillover contributions (fractional sets)
 # Maps from exercise muscle group categories to secondary contributions
@@ -124,8 +124,5 @@ class VolumeLandmarks:
     TrainingLevel.ADVANCED: (3, 5),
 }
 
-# Mesocycle length (weeks including deload)
-MESO_LENGTH = 5
-
-# Volume ramp: sets to add per muscle per week during mesocycle
-VOLUME_RAMP_PER_WEEK = 1.5
+# Mesocycle length (training weeks only — no forced deload)
+MESO_LENGTH = 4
diff --git a/ironforge/engine/__pycache__/load.cpython-311.pyc b/ironforge/engine/__pycache__/load.cpython-311.pyc
diff --git a/ironforge/engine/__pycache__/periodization.cpython-311.pyc b/ironforge/engine/__pycache__/periodization.cpython-311.pyc
diff --git a/ironforge/engine/__pycache__/selection.cpython-311.pyc b/ironforge/engine/__pycache__/selection.cpython-311.pyc
diff --git a/ironforge/engine/load.py b/ironforge/engine/load.py
@@ -2,8 +2,7 @@
 
 from ironforge.data.muscle_groups import Tier, TrainingLevel, Sex
 from ironforge.data.constants import (
-    REP_RANGES, REP_RANGES_FEMALE, RIR_BY_WEEK, RIR_BEGINNER, RIR_DELOAD,
-    REST_PERIODS,
+    REP_RANGES, REP_RANGES_FEMALE, RIR_BY_WEEK, RIR_BEGINNER, REST_PERIODS,
 )
 from ironforge.program.models import LoadPrescription
 
@@ -14,33 +13,27 @@ def assign_loading(
     sex: Sex,
     week: int = 1,
     sets: int = 3,
-    is_deload: bool = False,
 ) -> LoadPrescription:
     """Create a LoadPrescription for a given exercise tier and context."""
-    # Rep ranges
     ranges = REP_RANGES_FEMALE if sex == Sex.FEMALE else REP_RANGES
     rep_low, rep_high = ranges[tier]
 
-    # RIR
-    if is_deload:
-        rir = RIR_DELOAD
-    elif level == TrainingLevel.BEGINNER:
+    # RIR drops across the mesocycle: week 1=3, week 2=2, week 3=2, week 4=1
+    if level == TrainingLevel.BEGINNER:
         rir = max(RIR_BEGINNER, RIR_BY_WEEK.get(week, 2))
     else:
         rir = RIR_BY_WEEK.get(week, 2)
 
-    # Compound lifts early sets get +1 RIR in week 1
-    if tier == Tier.T1 and week == 1 and not is_deload:
+    # T1 compounds get +1 RIR buffer in week 1
+    if tier == Tier.T1 and week == 1:
         rir = min(rir + 1, 4)
 
-    # Rest periods
     rest_low, rest_high = REST_PERIODS[tier]
-    rest = rest_high
 
     return LoadPrescription(
         sets=sets,
         rep_low=rep_low,
         rep_high=rep_high,
         rir=rir,
-        rest_seconds=rest,
+        rest_seconds=rest_high,
     )
diff --git a/ironforge/engine/periodization.py b/ironforge/engine/periodization.py
@@ -10,37 +10,31 @@ def build_mesocycle_overview(
     profile: UserProfile,
     levels: dict,
 ) -> list[MesocycleOverview]:
-    """Build the 5-week mesocycle overview (weeks 1-4 + deload week 5)."""
+    """Build the 4-week mesocycle overview. Deload is reactive, not scheduled."""
     return [
         MesocycleOverview(
             week=1,
-            volume_description="MEV (~starting sets per muscle)",
+            volume_description="Same sets as programmed",
             rir="3-4 RIR",
             load_note="Establish working weights",
         ),
         MesocycleOverview(
             week=2,
-            volume_description="+1-2 sets per muscle",
+            volume_description="Same sets",
             rir="2-3 RIR",
-            load_note="+2.5-5 lbs on compounds",
+            load_note="Attempt +2.5-5 lbs if top of rep range hit",
         ),
         MesocycleOverview(
             week=3,
-            volume_description="+1-2 sets per muscle",
+            volume_description="Same sets",
             rir="2 RIR",
-            load_note="+2.5-5 lbs on compounds",
+            load_note="Attempt +2.5-5 lbs if top of rep range hit",
         ),
         MesocycleOverview(
             week=4,
-            volume_description="Near MRV (peak volume)",
+            volume_description="Same sets",
             rir="1-2 RIR",
-            load_note="Maintain or micro-increase",
-        ),
-        MesocycleOverview(
-            week=5,
-            volume_description="Deload: ~50% of Week 4 volume",
-            rir="4-5 RIR",
-            load_note="Reduce load ~10% OR add 2-3 RIR",
+            load_note="Push hard — last week before reassessment",
         ),
     ]
 
diff --git a/ironforge/engine/selection.py b/ironforge/engine/selection.py
@@ -96,17 +96,16 @@ def select_exercises_for_session(
     volume_targets: list[VolumeTarget],
     session_variant: int = 0,
     week: int = 1,
-    is_deload: bool = False,
 ) -> list[ProgrammedExercise]:
     """Select exercises for a single session based on muscle focus and rules."""
     equip = profile.available_equipment
     exercises: list[ProgrammedExercise] = []
     used_names: set[str] = set()
     overall = profile.overall_level
 
-    # Volume adjustment by week:
-    # Week 1 = MEV base, Weeks 2-4 = +1 set per exercise per week, Week 5 = deload (halved)
-    extra_sets_per_exercise = 0 if is_deload else (week - 1)  # 0, 1, 2, 3 for weeks 1-4
+    # Sets stay constant across all weeks — progression is RIR only.
+    # Week 1-4: same exercises, same sets, RIR drops (3-4 → 2-3 → 2 → 1-2).
+    # Load increases attempted when top of rep range is hit at target RIR.
 
     def _add(ex: ExerciseDefinition | None, muscle: VolumeMuscle,
              sets: int | None = None, notes: str = "") -> bool:
@@ -115,14 +114,9 @@ def _add(ex: ExerciseDefinition | None, muscle: VolumeMuscle,
         if sets is None:
             n_sessions = _count_muscle_in_sessions(muscle, all_sessions)
             sets = _sets_for_muscle(muscle, volume_targets, n_sessions)
-        # Apply volume progression
-        if is_deload:
-            sets = max(1, sets // 2)
-        else:
-            sets = sets + extra_sets_per_exercise
         sets = min(sets, MAX_SETS_PER_EXERCISE)
         load = assign_loading(ex.tier, overall, profile.sex, week=week,
-                              sets=sets, is_deload=is_deload)
+                              sets=sets)
         # Avoid duplicate note fragments
         note_parts = []
         if notes:
diff --git a/ironforge/program/__pycache__/builder.cpython-311.pyc b/ironforge/program/__pycache__/builder.cpython-311.pyc
diff --git a/ironforge/program/builder.py b/ironforge/program/builder.py
@@ -1,5 +1,6 @@
 """Program builder — orchestrates all engine modules into a complete Program."""
 
+from ironforge.data.constants import MESO_LENGTH
 from ironforge.intake.profile import UserProfile
 from ironforge.engine.classifier import classify
 from ironforge.engine.volume import compute_volume
@@ -15,17 +16,11 @@
 
 def build_program(profile: UserProfile) -> Program:
     """Build a complete training program from a user profile."""
-    # Step 1: Classify training level per movement pattern
     levels = classify(profile)
-
-    # Step 2: Compute volume targets
     volume_targets = compute_volume(profile, levels)
-
-    # Step 3: Plan frequency and split
     split = plan_frequency(profile, volume_targets, split_key=profile.split_key or None)
 
-    # Step 4: Build all 5 weeks (4 training + 1 deload)
-    # Compute A/B variant mapping once (same exercises across weeks)
+    # A/B variant mapping (same exercises across all weeks)
     focus_seen: dict[tuple, int] = {}
     variant_map: list[int] = []
     for template in split.sessions:
@@ -34,11 +29,10 @@ def build_program(profile: UserProfile) -> Program:
         focus_seen[focus_key] = variant + 1
         variant_map.append(variant)
 
+    # Build 4 training weeks — same exercises/sets, only RIR changes
     all_weeks: list[ProgramWeek] = []
-    for week_num in range(1, 6):
-        is_deload = week_num == 5
+    for week_num in range(1, MESO_LENGTH + 1):
         sessions: list[ProgramSession] = []
-
         for i, template in enumerate(split.sessions):
             exercises = select_exercises_for_session(
                 template=template,
@@ -48,20 +42,15 @@ def build_program(profile: UserProfile) -> Program:
                 volume_targets=volume_targets,
                 session_variant=variant_map[i],
                 week=week_num,
-                is_deload=is_deload,
             )
-
-            if profile.prefers_supersets and not is_deload:
+            if profile.prefers_supersets:
                 exercises = pair_supersets(exercises, allow_supersets=True)
-
             sessions.append(ProgramSession(
                 day_label=template.day_label,
                 exercises=exercises,
             ))
-
         all_weeks.append(ProgramWeek(week_number=week_num, sessions=sessions))
 
-    # Step 5: Build progression and deload instructions
     progression = build_progression_instructions(profile, levels)
     deload = build_deload_instructions(profile)
     meso_overview = build_mesocycle_overview(profile, levels)
diff --git a/ironforge/templates/program.html b/ironforge/templates/program.html
@@ -256,17 +256,17 @@ <h1>YOUR PROGRAM</h1>
   <!-- 4. FULL MESOCYCLE — ALL WEEKS -->
   <div class="program-section">
     <div class="sec-header" onclick="toggleSection(this)">
-      4. Full Mesocycle — 5 Weeks
+      4. Training Program — 4 Weeks
       <span class="chevron">&#9660;</span>
     </div>
     <div class="sec-body">
 
       <!-- Week tabs -->
       <div class="week-tabs">
         {% for week in program.weeks %}
-        <div class="week-tab {% if loop.first %}active{% endif %} {% if week.week_number == 5 %}deload{% endif %}"
+        <div class="week-tab {% if loop.first %}active{% endif %}"
              onclick="switchWeek(this, {{ loop.index0 }})">
-          {% if week.week_number == 5 %}Deload{% else %}Wk {{ week.week_number }}{% endif %}
+          Wk {{ week.week_number }}
         </div>
         {% endfor %}
       </div>
diff --git a/ironforge/web.py b/ironforge/web.py
@@ -298,47 +298,30 @@ def generate():
 
 @app.route("/export.csv")
 def export_csv():
-    """Export the session's program as CSV for Google Sheets import."""
+    """Export the session's program as CSV — clean 2-column format for Sheets."""
     program = _get_program()
     if program is None:
         return "No program generated yet. Go back and generate one first.", 400
 
     output = io.StringIO()
     writer = csv.writer(output)
 
-    writer.writerow([
-        f"IRONFORGE — {program.split_name} Program",
-        "", "", "", "", ""
-    ])
-    writer.writerow([])
-
     for week in program.weeks:
-        week_label = "DELOAD WEEK" if week.week_number == 5 else f"WEEK {week.week_number}"
-        writer.writerow([week_label, "", "", "", "", ""])
-        writer.writerow(["Exercise", "Tier", "Sets", "Reps", "RIR", "Rest (s)", "Notes"])
+        writer.writerow([f"Week {week.week_number}"])
+        writer.writerow([])
 
         for sess in week.sessions:
-            writer.writerow([])
-            writer.writerow([sess.day_label, "", "", "", "", ""])
+            # Session header: "Day 1 - Upper A"
+            label = sess.day_label.replace(" — ", " - ")
+            writer.writerow([label])
 
             for ex in sess.exercises:
-                superset = f"SS{ex.superset_pair_id}" if ex.superset_pair_id else ""
-                writer.writerow([
-                    ex.exercise.name,
-                    f"T{ex.tier.value}",
-                    ex.load.sets,
-                    f"{ex.load.rep_low}-{ex.load.rep_high}",
-                    ex.load.rir,
-                    ex.load.rest_seconds,
-                    f"{superset} {ex.notes}".strip(),
-                ])
+                # Format: "Incline Bench" | "3x4-6 @3-4 RIR"
+                load = ex.load
+                prescription = f"{load.sets}x{load.rep_low}-{load.rep_high} @{load.rir} RIR"
+                writer.writerow([ex.exercise.name, prescription])
 
-        writer.writerow([])
-
-    writer.writerow(["MESOCYCLE OVERVIEW", "", "", "", "", ""])
-    writer.writerow(["Week", "Volume", "RIR", "Load Note", "", ""])
-    for mo in program.mesocycle_overview:
-        writer.writerow([mo.week, mo.volume_description, mo.rir, mo.load_note, "", ""])
+            writer.writerow([])
 
     csv_content = output.getvalue()
     return Response(
diff --git a/tests/test_program.py b/tests/test_program.py
@@ -284,32 +284,36 @@ def test_all_sessions_have_exercises(self):
                     f"{days}-day split, session {session.day_label} has no exercises",
                 )
 
-    def test_mesocycle_has_5_weeks(self):
+    def test_mesocycle_has_4_weeks(self):
         program, _ = self._build(training_months=18, days_per_week=4)
-        self.assertEqual(len(program.mesocycle_overview), 5)
-        self.assertEqual(len(program.weeks), 5)
+        self.assertEqual(len(program.mesocycle_overview), 4)
+        self.assertEqual(len(program.weeks), 4)
 
-    def test_volume_ramps_across_weeks(self):
+    def test_sets_constant_across_weeks(self):
+        """Same exercises and sets every week — only RIR changes."""
         program, _ = self._build(training_months=18, days_per_week=4)
-        week1_sets = sum(
-            e.load.sets for s in program.weeks[0].sessions for e in s.exercises
-        )
-        week4_sets = sum(
-            e.load.sets for s in program.weeks[3].sessions for e in s.exercises
-        )
-        deload_sets = sum(
-            e.load.sets for s in program.weeks[4].sessions for e in s.exercises
-        )
-        self.assertGreater(week4_sets, week1_sets)
-        self.assertLess(deload_sets, week1_sets)
+        w1 = [(e.exercise.name, e.load.sets)
+              for s in program.weeks[0].sessions for e in s.exercises]
+        w4 = [(e.exercise.name, e.load.sets)
+              for s in program.weeks[3].sessions for e in s.exercises]
+        self.assertEqual(w1, w4)
+
+    def test_max_3_sets_per_exercise(self):
+        for days in [3, 4, 5, 6]:
+            program, _ = self._build(training_months=18, days_per_week=days)
+            for week in program.weeks:
+                for s in week.sessions:
+                    for e in s.exercises:
+                        self.assertLessEqual(
+                            e.load.sets, 3,
+                            f"{e.exercise.name} has {e.load.sets} sets",
+                        )
 
     def test_rir_decreases_across_weeks(self):
         program, _ = self._build(training_months=18, days_per_week=4)
         rir_w1 = program.weeks[0].sessions[0].exercises[0].load.rir
         rir_w4 = program.weeks[3].sessions[0].exercises[0].load.rir
-        rir_dl = program.weeks[4].sessions[0].exercises[0].load.rir
         self.assertGreater(rir_w1, rir_w4)
-        self.assertGreater(rir_dl, rir_w4)
 
     def test_deload_instructions_present(self):
         _, output = self._build(training_months=18, days_per_week=4)
