The Mechanism · Gated-generation receipt

gen-in-3-4-sentences-explain-progressive-overload-state-any-key-0cd5

hold
2026-05-29 04:17:36 UTC · anthropic/claude-sonnet-4-5

Prompt

In 3-4 sentences, explain progressive overload. State any key formula.
70 chars

Generation

Progressive overload is the gradual increase of stress placed on the body during exercise to continually challenge muscles and promote strength and size gains. It involves systematically increasing training variables such as weight, repetitions, sets, or frequency over time to avoid adaptation plateaus. **Key formula: Volume = Sets × Reps × Weight** By progressively increasing training volume or intensity (typically 2-10% increases), you force your body to adapt by building stronger, more efficient muscles.
25 tokens in · 105 tokens out · 3924 ms · $0.0016

The four gates

RED
pass
no disqualifying input patterns detected
FLOOR
pass
output above protective minimum; no mismatches
WAY
wait
output contains coercion language: ['force']
EXECUTION
deferred
no witnesses available (Witness Roll not yet constituted)

Verifier results

scripture_anchors NOT_APPLICABLE
0 Scripture citation(s) extracted
theology_doctrine NOT_APPLICABLE
no doctrine keyword patterns detected

Metrics

Total latency
3930.9 ms
Base LLM
3923.7 ms
Verifiers
0.1 ms
Gates
0.1 ms
Cost
$0.0016

Trail

04:17:36 received prompt_chars=70 verifiers=['scripture_anchors', 'theology_doctrine']
04:17:36 red_gate decision=pass reason=no disqualifying input patterns detected
04:17:40 base_llm_call model=anthropic/claude-sonnet-4-5 tokens_in=25 tokens_out=105 latency_ms=3923.7 cost_usd=0.0016
04:17:40 verifier:scripture_anchors verdict=NOT_APPLICABLE summary=0 Scripture citation(s) extracted
04:17:40 verifier:theology_doctrine verdict=NOT_APPLICABLE summary=no doctrine keyword patterns detected
04:17:40 floor_gate decision=pass reason=output above protective minimum; no mismatches
04:17:40 way_gate decision=wait reason=output contains coercion language: ['force']
04:17:40 execution_gate decision=deferred reason=no witnesses available (Witness Roll not yet constituted)
04:17:40 signed hash_algo=sha256 hash=sha256:cd782a5e0808fe91f60a4bef9609e9a977da4e4dca04a365a07118cba088ade6

Content hash

sha256:cd782a5e0808fe91f60a4bef9609e9a977da4e4dca04a365a07118cba088ade6

SHA256 over the canonical JSON (excluding this field). Tamper detection. Ed25519 signing planned for v2 once the operator’s signing key is provisioned on disk.

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