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Log a rest-pause set with per-mini-set weight

3 min read 3 tools Updated May 12, 2026

— Say it like this
I just did a rest-pause on bench at 100 kg — one heavy single, then 4, then 2.
2 more ways to say it
  • Rest-pause on bench, 100 kg, 1-4-2.
  • Bench, 100 — heavy single, rest, 4, rest, 2. Log it as rest-pause.
— Here's how it goes

What you'd see in chat

  1. I just did a rest-pause on bench at 100 kg — one heavy single, then 4, then 2.
  2. Got it — logged that as one rest-pause set on bench at 100 kg, with mini-sets of 1, 4 and 2 reps in that order. Heavy single counted as the working weight, so your PR ledger sees 100. Want me to add a note on the bar slowing, or move on to the next set?

  3. Push A — Bench / Shoulders

    In progress

    2.18 t

    Volume

    11

    Sets

    64

    Reps

    47 min

    Duration

    Last set logged

    Bench Press Rest-pause

    1 + 4 + 2 reps @ 100 kg

    Heavy single — matches 4-week PR

    • Push A — Bench / Shoulders

      May 8 · 16sets · 3.12 t

    • Pull A — Rows / Lats

      May 5 · 18sets · 4.28 t

      PR

    • Push A — Bench / Shoulders

      May 1 · 15sets · 2.96 t

    • Legs — Squat / Hamstrings

      Apr 28 · 14sets · 5.24 t

      PR ×2

Monday morning. You're four sets into bench and the bar feels heavier than it should. You push one heavy single, rest fifteen seconds, hit four, rest, hit two. Rest-pause — not pretty, but it counts. The question is how to log it.

What the agent needs to hear

Behind your sentence, the agent is working backwards to four pieces: which exercise, the working weight, the rep counts of each mini-set in order, and whether weight changed between them. You don’t have to spell every one out. The exercise is usually obvious from the active session — you’re mid-bench, you just did rest-pause, the agent assumes bench. If you’re between exercises or the session has been quiet, name it: « rest-pause on bench, 100 kg, 1-4-2 ».

Reps go in the order you hit them. « One single, then four, then two » is the most natural phrasing and the agent reads it left to right. If you list them out of order, you’ll fight the card later — say them as they happened.

Weight: same across, or per mini-set

By default, the agent assumes the weight stayed flat across the cluster. You said 100 kg once, so all three mini-sets get logged at 100 kg. That’s the right read for most rest-pause sets: you rack, breathe, hit the next mini-set with the same load.

If the bar slowed down and you stripped weight for the last cluster, say so explicitly: « the last one was at 95 ». The agent adjusts that mini-set and leaves the others at the original weight. You can also call the whole sequence: « 100, 100, 95 » works just as well. Numbers always override defaults, and the unit sticks — kilos stay kilos, pounds stay pounds.

What counts as the working weight

A rest-pause is one set, logged as N mini-sets. The system reads the heaviest mini-set in the cluster as the working weight — that’s what feeds PR detection, exercise progression, and your strength trends. Log a heavy single at 100 followed by lighter clusters at 95 and the PR ledger still sees 100; log the whole thing as three regular sets and the heavy single gets buried in the average.

This is the single biggest reason to log rest-pause as rest-pause instead of three independent sets. The number on the bar is the same either way; the signal downstream is not.

When the agent gets it wrong

The card the agent shows you before saving is where you catch mistakes. If a rep count is off, say the right one — you don’t have to point at the cluster position: « the middle one was 5, not 4 ». If the exercise got attached to incline instead of flat, correct it the same way. The card updates in place; everything else stays.

If the agent split your sentence into three separate sets instead of one cluster, push back: « that’s one rest-pause, not three sets ». Same for the reverse — if you meant three normal sets and the agent grouped them, say so and it splits them again.

What makes the log worth keeping

Three things decide whether this set helps you later: the session is the right one (started this morning, not the leftover one from Friday), the working weight is what you actually pushed (the heaviest mini-set, not an average), and the rep counts are in the order you hit them (so progression reads cleanly). The system uses these clusters for PR detection from the heaviest mini-set, set-internal volume, and intra-set fatigue signal; logging one rest-pause this way is fast enough that you actually do it, and doing it right is what gives the rest of the system a clean strength signal to work with.

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