Readiness
Push. Readiness 86, HRV 142 ms (top of your range), RHR 43, sleep 84 — no red flags, no Oura tags this week. Day 10, follicular — rising estrogen, this is your best-recovery window physiologically. Train Day 1 as planned.
Watch For
- Back Squat, DB Lateral Raise, Seated DB Shoulder Press are all plateaued 3+ sessions — not today's problem (Day 2/3 lifts), but flag for Wednesday's variant swap ("same but different" — front squat is the obvious call).
- New abduction variant: don't chase a number, just get clean 4×8 form data logged.
Nutrition
Follicular + lift day: protein-forward as usual (130 g floor), nothing special needed — save the carb-loading emphasis for Sunday's 21 km long run. Hydrate well, Houston heat is still in play even on a gym day.