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December 27, 2021 18:45
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Quick (hacky) script to print tabulated workout weights for Wendler's 531 workout program.
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| try: | |
| from tabulate import tabulate as tb | |
| tabulated_style = True | |
| except Exception as ex: | |
| tabulated_style = False | |
| # Replace these maxes with *your* maxes | |
| actual_max = { | |
| "benchpress":305, | |
| "squat":405, | |
| "pushpress":190, | |
| "deadlift":440 | |
| } | |
| # TM should be 90% of actual max (Following Wendler's Beyond 5/3/1 1.1 workout) | |
| training_max = {k:v*0.90 for k,v in actual_max.items()} | |
| # After each 4-5 week cycle of 531, add 5 lbs to bench and push presses and add 10 lbs to squat and deadlift | |
| # **Reset these values to 0 if starting 531 for the first time. | |
| training_max_adjustments = { | |
| "benchpress":0, | |
| "squat":0, | |
| "pushpress":0, | |
| "deadlift":0 | |
| } | |
| training_max = {k:v+training_max_adjustments[k] for k,v in training_max.items()} | |
| def print_new_style(): | |
| """ Use the `tabulate` module to prettily print weight tables | |
| Notes: | |
| To download tabulate: pip install tabulate | |
| """ | |
| max_table= [["lift","training_max", "actual_max"]] + [[key,value,actual_max[key]] for key,value in training_max.items()] | |
| # Print training maxes | |
| print(tb(max_table,headers="firstrow")) | |
| print("\n") | |
| # Print weight table by tenths of a percent | |
| tens = [i/100. for i in range(0,110,10)] | |
| weights = [[key]+[i*wt for i in tens] for key,wt in training_max.items()] | |
| print(tb(weights,headers=['lift (10%)'] + tens)) | |
| print("\n") | |
| # Print weight table by fifths of a percent | |
| fives = [i/100. for i in range(5,115,10)] | |
| weights = [[key]+[i*wt for i in fives] for key,wt in training_max.items()] | |
| print(tb(weights,headers=['lift (5%)'] + fives)) | |
| def print_old_style(): | |
| """ Print weight tables using comma delimited format | |
| Intended to be read by something like Excel. | |
| For instance: python workout.py > weights.csv | |
| """ | |
| fives = [i/100. for i in range(5,115,10)] | |
| tens = [i/100. for i in range(0,110,10)] | |
| print("actual maxes: ",actual_max) | |
| print("By 10%:") | |
| print("lift," + ",".join([str(i) for i in tens])) | |
| for key,weight in training_max.items(): | |
| print(key+"(%f)"%(weight)+",",",".join([str(weight * i) for i in tens])) | |
| print("\nBy 10%(offset by 5):") | |
| print("lift," + ",".join([str(i) for i in fives])) | |
| for key,weight in training_max.items(): | |
| print(key+"(%f)"%(weight)+",",",".join([str(weight * i) for i in fives])) | |
| if __name__=='__main__': | |
| print_new_style() if tabulated_style else print_old_style() |
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