platecalc

README

platecalc

Command line utility to generate optimal workout plans for weightlifting barbells.

Commands

calc

Calculate which plates to use and the optimal order to load them on the bar to minimize the effort of changing plates during a workout.

Usage:

$ go run ./cmd/calc/ -h
Usage: calc [weight:int]+
  -bar int
        bar weight (default 45)
  -debug
        display debug output
  -maxdistance int
        maximum distance to search tree (default 5)
  -plates string
        available plates (default "45,35,25,10,10,5,5,2.5")
  -simple
        use simple plate orderings

For example, compare the following runs:

$ go run ./cmd/calc/ 100
100: 10, 10, 5, 2.5

$ go run ./cmd/calc/ 120
120: 25, 10, 2.5

$ go run ./cmd/calc/ 100 120
100: 25, 2.5
120: 25, 2.5, 10

Notice how the plates needed for 100 changes when followed by 120. Also, notice how the plate order for 120 changes when preceded by 100.

Compare this to the naive plan which disables optimizations:

$ go run ./cmd/calc/ -simple 100 120
100: 10, 10, 5, 2.5
120: 25, 10, 2.5

Example FSL (first-set-last) workout sets:

$ go run ./cmd/calc/ 100 125 150 200 100
100: 25, 2.5
125: 25, 10, 5
150: 25, 10, 5, 2.5, 10
200: 25, 10, 5, 2.5, 35
100: 25, 2.5

Use the -simple flag to generate the simplest plate arrangement for each target weight instead of calculating the optimal sequence:

$ go run ./cmd/calc/ -simple 100 125 150 200 100
100: 25, 2.5
125: 35, 5
150: 45, 5, 2.5
200: 45, 25, 5, 2.5
100: 25, 2.5

plan

Generate workout plan based on Jim Wendler's 5/3/1 BBB program in CSV format. The plan is based on your 1RM (one-rep max) defined in a setting file.

Plan details:

• 4 day split: Press, Deadlift, Bench, Squat
• 4 week cycle (3 weeks + deload week)
• training max (TM) is a percent of 1RM (TrainingMaxPercent in settings)
• week 1: 65/75/85/60 (percent of TM)
• week 2: 70/80/90/60
• week 3: 75/85/95/60
• week 4: 40/50/60/60
• reps are 5/3/1 based on week or 5/5/5 if Progression5s is enabled

Usage:

$ go run ./cmd/plan/ -h
Usage of /tmp/go-build1991805482/b001/exe/plan:
  -bar int
        bar weight (default 45)
  -debug
        display debug output
  -file string
        workout plan settings file
  -maxdistance int
        maximum distance to search tree (default 5)
  -plates string
        available plates (default "45,35,25,10,10,5,5,2.5")

Example:

$ go run ./cmd/plan/ -file profile.yaml
Lift;Week;Day;TM %;Weight;Plates;Sets;Reps
Press;1;1;65%;90;10, 10, 2.5;1;5
Press;1;1;75%;105;10, 10, 5, 5;1;5
Press;1;1;85%;115;10, 25;1;5
Press;1;1;60%;85;10, 10;5;10
Deadlift;1;2;65%;190;45, 10, 5, 10, 2.5;1;5
Deadlift;1;2;75%;220;45, 10, 5, 25, 2.5;1;5
Deadlift;1;2;85%;250;45, 10, 5, 25, 2.5, 10, 5;1;5
Deadlift;1;2;60%;175;45, 10, 5, 5;5;10
...

Format of profile.yaml:

SquatRepMax: 300
DeadliftRepMax: 310
PressRepMax: 145
BenchRepMax: 205
TrainingMaxPercent: 90
Progression5s: true

Documentation

Index

• func AbsInt(x int) int
• func FloorLimit(n int, limit int) int
• func Permutations(plates ...float32) [][]float32
• func RoundUpToNearest(n float32, inc int) int
• type SolutionOpts
• type Tree
  • func BestSolution(tree *Tree, setWeights []float32, maxDistance int, opts *SolutionOpts) []*Tree
  • func NewTree(parent *Tree, value float32) *Tree
  • func SimpleSolution(tree *Tree, setWeights []float32, opts *SolutionOpts) []*Tree
  • func (t *Tree) Add(plates ...float32) *Tree
  • func (t *Tree) Find(plates ...float32) *Tree
  • func (t *Tree) Score(preferLessPlates bool) int
  • func (t *Tree) String() string
  • func (t *Tree) TotalWeight() float32
  • func (t *Tree) Walk(fn WalkTreeFn)
  • func (t *Tree) WalkNearby(maxDistance int, fn WalkNearbyTreeFn)
• type WalkNearbyTreeFn
• type WalkTreeFn

Functions

func AbsInt

func AbsInt(x int) int

func FloorLimit

func FloorLimit(n int, limit int) int

func Permutations

func Permutations(plates ...float32) [][]float32

Permutations returns every possible combination as tuples of length 1 to N. Ex: [1, 2, 3] -> [[1], [1,2], [1,2,3], [1,3,2], [2], [2,1], ...]

func RoundUpToNearest

func RoundUpToNearest(n float32, inc int) int

Types

type SolutionOpts

type SolutionOpts struct {
	Debug            bool
	PreferLessPlates bool // Prefer less/heavier over more/lighter plates
}

type Tree

type Tree struct {
	Parent   *Tree
	Depth    int
	Children map[float32]*Tree
	Value    float32
}

func BestSolution

func BestSolution(tree *Tree, setWeights []float32, maxDistance int, opts *SolutionOpts) []*Tree

BestSolution returns the optimal sequence of plate changes for setWeights by walking the permutation tree and selecting the closest nodes with the lowest combined score.

func NewTree

func NewTree(parent *Tree, value float32) *Tree

func SimpleSolution

func SimpleSolution(tree *Tree, setWeights []float32, opts *SolutionOpts) []*Tree

SimpleSolution returns the best plate arrangement for each individual weight in setWeights.

func (*Tree) Add

func (t *Tree) Add(plates ...float32) *Tree

func (*Tree) Find

func (t *Tree) Find(plates ...float32) *Tree

func (*Tree) Score

func (t *Tree) Score(preferLessPlates bool) int

func (*Tree) String

func (t *Tree) String() string

func (*Tree) TotalWeight

func (t *Tree) TotalWeight() float32

func (*Tree) Walk

func (t *Tree) Walk(fn WalkTreeFn)

func (*Tree) WalkNearby

func (t *Tree) WalkNearby(maxDistance int, fn WalkNearbyTreeFn)

type WalkNearbyTreeFn

type WalkNearbyTreeFn func(*Tree, int)

type WalkTreeFn

type WalkTreeFn func(*Tree)