/* BIG3 メニューメーカー */

:root {
  --bg: #f5f6f8;
  --surface: #ffffff;
  --surface-2: #f0f2f5;
  --text: #1a1d21;
  --muted: #5d6570;
  --border: #dde1e6;
  --accent: #d9480f;
  --accent-hover: #bf3f0c;
  --accent-ink: #ffffff;
  --accent-soft: #fff0e6;
  --light: #1864ab;
  --light-soft: #e7f0fa;
  --test: #a61e4d;
  --test-soft: #fcebf1;
  --acc: #5f3dc4;
  --acc-soft: #efeafd;
  --error: #c92a2a;
  --error-soft: #fdecec;
  --radius: 14px;
  --shadow: 0 1px 2px rgba(16, 24, 40, .06), 0 1px 3px rgba(16, 24, 40, .08);
  color-scheme: light;
}

@media (prefers-color-scheme: dark) {
  :root {
    --bg: #0f1216;
    --surface: #171b21;
    --surface-2: #1f252c;
    --text: #e6e8eb;
    --muted: #9aa3ad;
    --border: #2b323a;
    --accent: #ff8b4d;
    --accent-hover: #ffa06b;
    --accent-ink: #1b0d05;
    --accent-soft: #2c1a10;
    --light: #74b0f0;
    --light-soft: #132436;
    --test: #f283a9;
    --test-soft: #34161f;
    --acc: #b3a1f7;
    --acc-soft: #221c38;
    --error: #ff8787;
    --error-soft: #3a1717;
    --shadow: none;
    color-scheme: dark;
  }
}

* { box-sizing: border-box; }

html { -webkit-text-size-adjust: 100%; }

body {
  margin: 0;
  background: var(--bg);
  color: var(--text);
  font-family: "Hiragino Sans", "Hiragino Kaku Gothic ProN", "Noto Sans JP", "Yu Gothic UI", "Yu Gothic", Meiryo, system-ui, sans-serif;
  font-size: 16px;
  line-height: 1.7;
  padding-top: env(safe-area-inset-top, 0px);
  padding-bottom: env(safe-area-inset-bottom, 0px);
}

[hidden] { display: none !important; }

a { color: var(--accent); }

.wrap {
  max-width: 980px;
  margin: 0 auto;
  padding-inline: 16px;
}

/* ---- ヘッダー ---- */
.site-header { padding-block: 32px 8px; }
.eyebrow {
  display: inline-block;
  margin: 0 0 6px;
  padding: 2px 10px;
  border-radius: 999px;
  background: var(--accent-soft);
  color: var(--accent);
  font-size: .8rem;
  font-weight: 700;
}
.site-header h1 {
  margin: 0;
  font-size: clamp(1.7rem, 6vw, 2.4rem);
  line-height: 1.25;
  letter-spacing: .02em;
}
.lead { margin: 10px 0 0; color: var(--muted); max-width: 44em; }

main { padding-bottom: 32px; }

/* ---- カード ---- */
.card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 20px;
  margin-block: 16px;
  box-shadow: var(--shadow);
}
h2 { font-size: 1.2rem; margin: 0 0 16px; line-height: 1.4; display: flex; align-items: center; gap: 10px; }
.step-num {
  display: inline-grid;
  place-items: center;
  width: 1.7em;
  height: 1.7em;
  border-radius: 50%;
  background: var(--accent);
  color: var(--accent-ink);
  font-size: .85rem;
  flex: none;
}
.hint { color: var(--muted); font-size: .85rem; margin: 8px 0 0; }

/* ---- フォーム ---- */
fieldset { border: 0; margin: 0 0 20px; padding: 0; min-width: 0; }
legend { font-weight: 700; margin-bottom: 8px; padding: 0; }

.seg { display: flex; flex-wrap: wrap; gap: 8px; }
.seg label { position: relative; flex: 1 1 180px; }
.seg-compact label { flex-basis: 96px; }
.seg input {
  position: absolute;
  inset: 0;
  width: 100%;
  height: 100%;
  margin: 0;
  opacity: 0;
  cursor: pointer;
}
.seg span {
  display: block;
  height: 100%;
  padding: 10px 12px;
  border: 1px solid var(--border);
  border-radius: 10px;
  background: var(--surface-2);
  text-align: center;
  font-weight: 700;
  line-height: 1.4;
  cursor: pointer;
}
.seg small { display: block; margin-top: 2px; font-weight: 400; font-size: .78rem; color: var(--muted); }
.seg input:checked + span {
  border-color: var(--accent);
  background: var(--accent-soft);
  box-shadow: inset 0 0 0 1px var(--accent);
}
.seg input:focus-visible + span { outline: 3px solid var(--accent); outline-offset: 2px; }

.lifts { display: grid; gap: 10px; margin-bottom: 20px; }
.lift-row {
  display: grid;
  grid-template-columns: 15em 1fr;
  align-items: center;
  gap: 8px 12px;
  padding: 12px;
  border: 1px solid var(--border);
  border-radius: 10px;
  background: var(--surface-2);
}
.lift-name { font-weight: 700; line-height: 1.4; white-space: nowrap; }
.lift-name small { margin-left: 6px; font-weight: 400; font-size: .75rem; color: var(--muted); }
.lift-row.is-off .inputs { opacity: .45; }
.inputs { display: flex; flex-wrap: wrap; align-items: center; gap: 8px; }
.inputs .mode-reps { display: inline-flex; flex-wrap: wrap; align-items: center; gap: 8px; }
.num { display: inline-flex; align-items: center; gap: 6px; }
.num input {
  width: 6.5em;
  padding: 8px 10px;
  border: 1px solid var(--border);
  border-radius: 8px;
  background: var(--surface);
  color: var(--text);
  font: inherit;
  font-size: 1.05rem;
  font-variant-numeric: tabular-nums;
}
.num input:focus { outline: 2px solid var(--accent); outline-offset: 1px; }
.num input:disabled { cursor: not-allowed; }
.times { color: var(--muted); }
.check { display: inline-flex; align-items: center; gap: 8px; cursor: pointer; }
.check input { width: 18px; height: 18px; margin: 0; accent-color: var(--accent); flex: none; }

@media (max-width: 560px) {
  .lift-row { grid-template-columns: 1fr; }
}

.error {
  margin: 0 0 16px;
  padding: 10px 12px;
  border-radius: 8px;
  background: var(--error-soft);
  color: var(--error);
  font-weight: 700;
}

button { font: inherit; cursor: pointer; }
.primary {
  width: 100%;
  padding: 14px 20px;
  border: 0;
  border-radius: 12px;
  background: var(--accent);
  color: var(--accent-ink);
  font-size: 1.1rem;
  font-weight: 800;
  letter-spacing: .05em;
}
.primary:hover { background: var(--accent-hover); }
.primary:focus-visible, .secondary:focus-visible { outline: 3px solid var(--accent); outline-offset: 2px; }
.secondary {
  padding: 10px 16px;
  border: 1px solid var(--border);
  border-radius: 10px;
  background: var(--surface);
  color: var(--text);
  font-weight: 700;
}
.secondary:hover { border-color: var(--accent); }
.actions { display: flex; flex-wrap: wrap; gap: 8px; margin-top: 16px; }

/* ---- 結果: 概要 ---- */
.summary-meta { margin: -8px 0 12px; color: var(--muted); }
.summary-list {
  list-style: none;
  margin: 0;
  padding: 0;
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(140px, 1fr));
  gap: 8px;
}
.summary-list li {
  display: flex;
  flex-direction: column;
  padding: 10px 12px;
  border-radius: 10px;
  background: var(--surface-2);
}
.sum-name { font-weight: 700; }
.sum-val { font-variant-numeric: tabular-nums; }
.sum-tm { color: var(--muted); font-size: .85rem; font-variant-numeric: tabular-nums; }
.share-box { margin-top: 12px; }
.share-box input {
  width: 100%;
  padding: 8px 10px;
  border: 1px solid var(--border);
  border-radius: 8px;
  background: var(--surface-2);
  color: var(--text);
  font: inherit;
  font-size: .85rem;
}
.share-status { margin: 6px 0 0; color: var(--muted); font-size: .85rem; }

/* ---- 結果: 週タブ ---- */
.tabs {
  position: sticky;
  top: env(safe-area-inset-top, 0px);
  z-index: 5;
  display: flex;
  gap: 6px;
  margin-top: 8px;
  padding: 8px 2px;
  overflow-x: auto;
  background: var(--bg);
  scrollbar-width: thin;
}
.tab {
  flex: 0 0 auto;
  display: flex;
  flex-direction: column;
  align-items: center;
  min-width: 64px;
  padding: 6px 10px;
  border: 1px solid var(--border);
  border-radius: 10px;
  background: var(--surface);
  color: var(--text);
  font-weight: 700;
  line-height: 1.35;
}
.tab-tag { font-size: .7rem; color: var(--muted); }
.tab.is-light .tab-tag { color: var(--light); }
.tab.is-test .tab-tag { color: var(--test); }
.tab[aria-selected="true"] { background: var(--accent); border-color: var(--accent); color: var(--accent-ink); }
.tab[aria-selected="true"] .tab-tag { color: inherit; }
.tab:focus-visible { outline: 3px solid var(--accent); outline-offset: 2px; }

/* ---- 結果: 週と日 ---- */
.week-head h3 { margin: 12px 0 4px; font-size: 1.3rem; display: flex; align-items: center; flex-wrap: wrap; gap: 8px; }
.week-note { margin: 0 0 12px; color: var(--muted); }
.days { display: grid; grid-template-columns: repeat(auto-fill, minmax(280px, 1fr)); gap: 12px; }
.day {
  padding: 16px;
  border: 1px solid var(--border);
  border-radius: var(--radius);
  background: var(--surface);
  box-shadow: var(--shadow);
}
.day-title { margin: 0 0 10px; font-size: 1.05rem; display: flex; align-items: center; gap: 8px; }
.ex-list { list-style: none; margin: 0; padding: 0; display: grid; gap: 10px; }
.ex {
  padding: 10px 12px;
  border-left: 4px solid var(--accent);
  border-radius: 10px;
  background: var(--surface-2);
}
.ex.is-light { border-left-color: var(--light); }
.ex.ex-acc { border-left-color: var(--acc); }
.ex-top { display: flex; align-items: center; gap: 6px; font-weight: 700; }
.ex-load { display: flex; align-items: baseline; flex-wrap: wrap; gap: 4px 12px; }
.ex-weight { font-size: 1.65rem; font-weight: 800; line-height: 1.2; font-variant-numeric: tabular-nums; }
.ex-weight small { margin-left: 2px; font-size: .9rem; font-weight: 700; }
.ex-sets { font-weight: 700; }
.ex-meta { display: flex; flex-wrap: wrap; gap: 2px 14px; color: var(--muted); font-size: .85rem; }

.badge {
  display: inline-block;
  padding: 1px 8px;
  border-radius: 999px;
  background: var(--accent-soft);
  color: var(--accent);
  font-size: .72rem;
  font-weight: 700;
  line-height: 1.6;
  white-space: nowrap;
}
.badge-light { background: var(--light-soft); color: var(--light); }
.badge-test { background: var(--test-soft); color: var(--test); }
.badge-acc { background: var(--acc-soft); color: var(--acc); }

.day-test { border-color: var(--test); }
.day-lead { margin: 0 0 12px; color: var(--muted); font-size: .88rem; }
.test-lift { margin-bottom: 14px; padding: 10px 12px; border-radius: 10px; background: var(--surface-2); }
.test-lift h5 { margin: 0 0 4px; font-size: 1rem; }
.test-steps { margin: 0; padding-left: 1.4em; font-variant-numeric: tabular-nums; }
.test-steps li { margin: 3px 0; line-height: 1.45; }
.ts-weight { font-weight: 700; }
.ts-note { display: block; color: var(--muted); font-size: .8rem; }
.test-steps li.is-attempt .ts-weight { color: var(--test); }
.test-next { margin: 6px 0 0; font-size: .88rem; }

.warmup-note { margin-top: 16px; color: var(--muted); font-size: .9rem; }

/* ---- 解説 ---- */
.article h2 { margin-top: 32px; }
.article h2:first-child { margin-top: 0; }
.article h3 { margin: 18px 0 4px; font-size: 1rem; }
.article p { margin: 0 0 8px; }
.article ol { padding-left: 1.3em; }
.table-wrap { overflow-x: auto; margin-top: 12px; }
.plan-table { width: 100%; min-width: 320px; border-collapse: collapse; font-size: .92rem; font-variant-numeric: tabular-nums; }
.plan-table caption { text-align: left; color: var(--muted); font-size: .85rem; padding-bottom: 6px; }
.plan-table th, .plan-table td { padding: 8px 10px; border-bottom: 1px solid var(--border); text-align: left; white-space: nowrap; }
.plan-table thead th { background: var(--surface-2); }
.plan-table tr.is-light td { color: var(--light); }
.plan-table tr.is-test td { color: var(--test); }
.disclaimer { padding: 12px 16px; border-radius: 10px; background: var(--surface-2); font-size: .9rem; }
.disclaimer p:last-child { margin-bottom: 0; }

/* ---- フッター ---- */
.site-footer { padding-block: 8px 40px; text-align: center; color: var(--muted); font-size: .85rem; }
.site-footer a { color: inherit; }

/* ---- プライバシーポリシーなど本文ページ ---- */
.doc h2 { margin-top: 28px; }
.doc h2:first-of-type { margin-top: 0; }
.doc ul { padding-left: 1.3em; }
.back-link { display: inline-block; margin-top: 16px; }

/* ---- 上部ナビ ---- */
.topnav { border-bottom: 1px solid var(--border); background: var(--surface); }
.topnav .wrap {
  display: flex;
  flex-wrap: wrap;
  align-items: center;
  justify-content: space-between;
  gap: 6px 16px;
  padding-block: 10px;
}
.brand { display: inline-flex; align-items: center; gap: 8px; color: var(--text); font-weight: 800; text-decoration: none; }
.brand img { width: 26px; height: 26px; }
.topnav ul { display: flex; flex-wrap: wrap; gap: 4px 16px; margin: 0; padding: 0; list-style: none; }
.navlink { color: var(--muted); font-size: .9rem; font-weight: 700; text-decoration: none; }
.navlink:hover, .navlink[aria-current="page"] { color: var(--accent); }

/* ---- 記事ページ ---- */
.post { max-width: 760px; margin-inline: auto; }
.breadcrumb { margin: 16px 0 0; color: var(--muted); font-size: .8rem; }
.breadcrumb a { color: inherit; }
.post-header h1 { margin: 8px 0; font-size: clamp(1.5rem, 5vw, 2rem); line-height: 1.4; }
.post-meta { margin: 0; color: var(--muted); font-size: .85rem; }
.post-lead { margin: 16px 0 0; font-size: 1.05rem; }
.post-body { font-size: 1.02rem; }
.post-body h2 {
  display: block;
  margin: 36px 0 12px;
  padding-bottom: 6px;
  border-bottom: 2px solid var(--accent-soft);
  font-size: 1.3rem;
}
.post-body h3 { margin: 24px 0 8px; font-size: 1.08rem; }
.post-body p { margin: 0 0 14px; }
.post-body ul, .post-body ol { margin: 0 0 14px; padding-left: 1.4em; }
.post-body li { margin: 4px 0; }
.toc { margin: 20px 0 8px; padding: 12px 16px; border-radius: 10px; background: var(--surface-2); }
.toc p { margin: 0 0 4px; font-weight: 700; }
.toc ol { margin: 0; padding-left: 1.3em; }
.toc a { color: var(--text); }
.callout { margin: 16px 0; padding: 12px 16px; border-left: 4px solid var(--accent); border-radius: 0 10px 10px 0; background: var(--accent-soft); }
.callout.warn { border-left-color: var(--test); background: var(--test-soft); }
.callout.info { border-left-color: var(--light); background: var(--light-soft); }
.callout p:last-child, .callout ul:last-child { margin-bottom: 0; }
.data-table { width: 100%; min-width: 320px; border-collapse: collapse; font-size: .92rem; font-variant-numeric: tabular-nums; }
.data-table caption { padding-bottom: 6px; color: var(--muted); font-size: .85rem; text-align: left; }
.data-table th, .data-table td { padding: 8px 10px; border-bottom: 1px solid var(--border); text-align: left; vertical-align: top; }
.data-table thead th { background: var(--surface-2); white-space: nowrap; }
.cta { margin: 36px 0 8px; padding: 20px; border-radius: var(--radius); background: var(--accent-soft); text-align: center; }
.cta p { margin: 0 0 12px; font-weight: 700; }
.btn-link {
  display: inline-block;
  padding: 12px 22px;
  border-radius: 12px;
  background: var(--accent);
  color: var(--accent-ink);
  font-weight: 800;
  text-decoration: none;
}
.btn-link:hover { background: var(--accent-hover); }
.btn-link:focus-visible { outline: 3px solid var(--accent); outline-offset: 2px; }
.section-title { display: block; margin: 32px 0 12px; font-size: 1.1rem; }
.article-list {
  display: grid;
  grid-template-columns: repeat(auto-fill, minmax(260px, 1fr));
  gap: 12px;
  margin: 0;
  padding: 0;
  list-style: none;
}
.article-list a {
  display: block;
  height: 100%;
  padding: 16px;
  border: 1px solid var(--border);
  border-radius: var(--radius);
  background: var(--surface);
  color: var(--text);
  text-decoration: none;
  box-shadow: var(--shadow);
}
.article-list a:hover { border-color: var(--accent); }
.al-title { display: block; margin-bottom: 6px; font-weight: 800; line-height: 1.45; }
.al-desc { display: block; color: var(--muted); font-size: .88rem; line-height: 1.6; }
.calc {
  display: flex;
  flex-wrap: wrap;
  align-items: center;
  gap: 8px;
  margin: 12px 0 16px;
  padding: 16px;
  border-radius: 10px;
  background: var(--surface-2);
}
.calc-result { width: 100%; margin: 4px 0 0 !important; font-size: 1.2rem; font-weight: 800; font-variant-numeric: tabular-nums; }

/* ---- 印刷 ---- */
@media print {
  :root {
    --bg: #fff; --surface: #fff; --surface-2: #f3f4f6; --text: #000; --muted: #444; --border: #bbb;
    --accent: #b33c0c; --accent-soft: #fff; --light: #14508a; --light-soft: #fff;
    --test: #8a1a40; --test-soft: #fff; --acc: #4a2fa0; --acc-soft: #fff; --shadow: none;
    color-scheme: light;
  }
  body { font-size: 11pt; }
  .topnav, .site-header .eyebrow, .lead, #form-section, .tabs, .actions, .share-box, .article, .more-articles, .site-footer, .day-test button { display: none !important; }
  .site-header { padding-block: 0; }
  .week-panel[hidden] { display: block !important; }
  .week-panel { break-after: page; }
  .days { grid-template-columns: repeat(2, 1fr); }
  .day, .ex, .test-lift { break-inside: avoid; }
}