Command-line interface to print calculations for a 5/3/1 cycle.
Example output for the first week week using BBB as a supplemental program:
Week 1
+------------+------------+------------+------------+
| PRESS | DEADLIFT | BENCH | SQUAT |
+------------+------------+------------+------------+
| 87.5 x 5 | 207.5 x 5 | 135.0 x 5 | 190.0 x 5 |
| 102.5 x 5 | 240.0 x 5 | 155.0 x 5 | 220.0 x 5 |
| 115.0 x 5 | 272.5 x 5 | 175.0 x 5 | 247.5 x 5 |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 |
+------------+------------+------------+------------+
Accessory exercises can be added as well:
Week 1
+------------+------------+------------+------------+------------+------------+------------+------------+
| PRESS | DEADLIFT | BENCH | SQUAT | SHRUG |FRONT SQUAT | DIPS | ROW |
+------------+------------+------------+------------+------------+------------+------------+------------+
| 87.5 x 5 | 207.5 x 5 | 135.0 x 5 | 190.0 x 5 | 122.5 x 10 | 107.5 x 10 | 45.0 x 10 | 100.0 x 10 |
| 102.5 x 5 | 240.0 x 5 | 155.0 x 5 | 220.0 x 5 | 145.0 x 10 | 130.0 x 10 | 47.5 x 10 | 120.0 x 10 |
| 115.0 x 5 | 272.5 x 5 | 175.0 x 5 | 247.5 x 5 | 170.0 x 10 | 150.0 x 10 | 57.5 x 10 | 137.5 x 10 |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 | | | | |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 | | | | |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 | | | | |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 | | | | |
| 75.0 x 10 | 175.0 x 10 | 115.0 x 10 | 160.0 x 10 | | | | |
+------------+------------+------------+------------+------------+------------+------------+------------+
Configuration is managed from within lifts.ini. There are three sections:
This is the multiplier used to calculate your training max. If you want the
same training max percentage to be applied to all lifts, only add a default
key, e.g.:
default=0.9
This sets the training max to 90%. If you want to customize the training max for a particular lift, add a value for that lift:
press=0.85
Define the real 1RM for each of your lifts here. Example:
press=150
Define all the lifts or exercises to include in your current cycle. The key is the name of the lift, and the value is the program(s) to apply. Example:
press=five_three_one,boring_but_big
This will add the press using the typical 5/3/1 program appended with the supplemental BBB program. Each lift needs to have its own program listed in this section, e.g.:
press=five_three_one,boring_but_big
deadlift=five_three_one,boring_but_big
bench=five_three_one,boring_but_big
squat=five_three_one,boring_but_big
The following programs are currently available:
- five_three_one
- boring_but_big
- first_set_last
- assistance
- training_max_test
More can be added by creating a Python function with the desired name of the program as the function name in the python script.
Simply run ./531.py. Requires Python 3.
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