skarthy

I know most people are going with the programs suggested by the app, but I see a few people asking about designing their own so I thought I'd share my experience designing a custom program in MWO, hoping that it's useful for those new to periodization, RIR etc.

I'll briefly describe my circumstances and go through the design choices you have to make, using me as a worked example. The caveat is that I'm probably a tiny minority of MWO users and you'll almost certainly make different choices from the me, but hopefully understanding why you would want to do it differently will help tailor your program to suit your circumstances.

I'm assuming you've selected periodization and all the smarts in

I'm starting to find that some of the recommended weight increases are a bit too much of a jump. For example, the recommendation for squats yesterday went from 6 x 105kg to 4 x 115kg. I changed it to 5 x 110kg manually, but is there a way to make the automatic incremental increases smaller?

In the Program Settings, does the number of weeks include the deload week? If I want to do 4 weeks + 1 deload week do I set it to 4 or 5 weeks?

What's the best way to generate a program based on the main compound lifts: deadlift, squats, bench press, overhead press and bent over rows (and maybe dips and pullups).

I have 2 breakfast recipes. The last time I had the first was Dec 10. Every day since then (except 2 days) I've had the second recipe. But I always have to search for it. The first one appears in the go-to list but never the second recipe. Can I make a recipe always appear in the hourly go-to list?

If your weight increases from a week of creatine loading while calorie consumption doesn't change, will that get interpreted as lower energy expenditure and so reduced calorie consumption recommendations for the following week?

Can you import historical data, like calorie count data from MFP? Or weight data from Libra, which can be exported as CSV.

​

If so, is there any benefit?

From the + button, Your Recipes shows me the 4 recipes I created. But Search Food > Custom only shows 3 of them. How do I make that 4th recipe show under Search Food > Custom?

It doesn't look like NZ's joining the anti-China coalition any time soon:

https://www.rnz.co.nz/news/political/435211/new-zealand-and-china-upgrade-free-trade-agreement

Has anyone tried inspiratory muscle strength training devices, such as POWERbreathe, to improve their swimming?

Are they worth it?

There are songs that should have never been allowed out after 70s. What about those you'd completely forgotten about but hear unexpectedly and are amazed.

Our supermarket, like the earlier post, plays an 'eclectic mix' from the 60s-80s. A few months ago, out of nowhere, the opening bars of The Who's Baba O'Riley started up. All over the supermarket all these grey-haired heads snapped to attention, and shopping activity just stopped for the duration.

What's been your "blast from the past" song experience?

I have a dim memory of reading about a group swim from one bay to the other. I was under the impression this is a regular event. I haven't been able to find anything about it.

Does this ring a bell with anyone?

An interesting article on cold water swimming

https://www.mastersathlete.com.au/2018/06/cold-water-swimming-what-does-the-limited-research-say/