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logic.txt
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logic.txt
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state
reps / r
completedReps / cr
weight / w
confirm()
5/3/1 for beginners
State
benchPressTm = 100
deadliftTm = 200
squatTm = 150
overheadPressTm = 90
Day 1
Squat
1x5 (state.squatTm * 0.65)
1x5 (state.squatTm * 0.75)
1x5 (state.squatTm * 0.85) Amrap
5x5 (state.squatTm * 0.65)
BenchPress
1x5 (state.benchPressTm * 0.65)
1x5 (state.benchPressTm * 0.75)
1x5 (state.benchPressTm * 0.85) Amrap
5x5 (state.benchPressTm * 0.65)
Pushups
5x10 0
Chinups
5x10 0
Leg Raises
5x10 0
Progress
Day 9
state.squatTm = state.squatTm + 10
state.benchPressTm = state.benchPressTm + 5
state.overheadPressTm = state.overheadPressTm + 5
state.deadliftTm = state.deadliftTm + 10
Day 10
state.squatTm = confirm(
cr[3] < r[3] ? w[3] * (1 + r[3] / 30) : w[3],
"Are you sure?"
)
--------------------------------------------------------------------------
Fitness Basic Beginner
State
barbellRows
benchPress
overheadPress
deadlift
squat
Day 1
Barbell Row
2x5 state.barbellRow
1x5 state.barbellRow AMRAP
Bench Press
2x5 state.benchPress
1x5 state.benchPress AMRAP
Squat
2x5 state.squat
1x5 state.squat AMRAP
Progress
Day *
state.barbellRow = (cr[1] + cr[2] + cr[3] >= 15) ?
(cr[3] > 10 ? 5 : 2.5) :
weight[1] * 0.9
state.benchPress = (cr[1] + cr[2] + cr[3] >= 15) ?
(cr[3] > 10 ? 5 : 2.5) :
weight[1] * 0.9
--------------------------------------------------------------------------
Dumbbell P/P/L
State
dbBenchPress
dbBenchPressLastReps
dbBenchPressFailures
dbInclineFly
dbInclineFlyLastReps
dbInclineFlyFailures
Day 1
DbBenchPress
3x12 dbBenchPress
DbInclineFly
3x12 dbInclineFly
Progress
Day *
state.dbBenchPress = cr[1] >= r[1] && cr[2] >= r[2] && cr[3] >= r[3] ?
state.dbBenchPress + 2.5 :
(state.dbBenchPressFailures >= 2 ? state.dbBenchPressFailures - 5 : 0)
state.dbBenchPressFailures = cr[1] + cr[2] + cr[3] <= state.dbBenchPressLastReps ?
state.dbBenchPressFailures + 1 :
state.dbBenchPressFailures;
state.dbBenchPressLastReps = cr[1] + cr[2] + cr[3]
--------------------------------------------------------------------------