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.

kylape / 531