Bench & overhead press start at the bare bar (45 lb), +5 lb/week. Squat, deadlift, row start light but jump 10–20 lb/week until the weight feels real, then settle to +5 lb/week. Stop any lift with sharp (not muscle) knee pain. Warm up the knee before squats & deadlifts.

Warm-up sets show under each weight as tappable pills — one per set, in order (empty bar ×5, twice → ~50% ×5 → ~75% ×3). Tap each as you finish it so you always know where you are. They don't count as logged sets — only the work-set circles do. While the work weight is still near the bar, no warm-up is needed. Deadlift skips the empty-bar step (it starts loaded); inverted rows need none (bodyweight).

Inverted row (chin-up substitute — no bar needed): rack the barbell in the J-hooks at waist height, get underneath, heels on floor, body straight, pull chest to the bar. Too hard? Rack the bar higher (more upright = easier). Too easy? Lower the bar or put feet on the bench. When 3×12–15 is easy, that's chin-up territory.

Logging sets: tap a circle once = hit the target (green). Each extra tap takes one rep off (orange, red at 0); one more tap clears it. Inverted-row circles count up per tap instead — tap until it matches what you got.