https://github.com/kylape/531
Flexible command-line interface to calculate sets for 5/3/1 lifting program
https://github.com/kylape/531
barbell exercise fitness lifting lifting-programs python weightlifting
Last synced: 6 months ago
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Flexible command-line interface to calculate sets for 5/3/1 lifting program
- Host: GitHub
- URL: https://github.com/kylape/531
- Owner: kylape
- Created: 2017-07-10T03:30:37.000Z (over 8 years ago)
- Default Branch: master
- Last Pushed: 2022-03-14T20:12:32.000Z (over 3 years ago)
- Last Synced: 2025-03-27T19:14:09.532Z (7 months ago)
- Topics: barbell, exercise, fitness, lifting, lifting-programs, python, weightlifting
- Language: Python
- Homepage:
- Size: 26.4 KB
- Stars: 11
- Watchers: 1
- Forks: 0
- Open Issues: 1
-
Metadata Files:
- Readme: README.md
Awesome Lists containing this project
README
# 5/3/1 Program Calculator
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
Configuration is managed from within `lifts.ini`. There are three sections:
### `training_max_pct`
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
### `maxes`
Define the real 1RM for each of your lifts here. Example:
press=150
### `lifts`
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.
## Execution
Simply run `./531.py`. Requires Python 3.