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authorAlexander Weinhold <gutmet@allfex.org>2016-11-16 22:12:11 +0100
committerAlexander Weinhold <gutmet@allfex.org>2016-11-16 22:12:11 +0100
commitf79d7e8a9672fb8c1b3d809c8da560ebe5f627ac (patch)
tree13e44e445d11d71565b989d1324c74e873834cc0
parent9594422e68da68dcd308c236a26125feb843bc56 (diff)
downloadTDL-f79d7e8a9672fb8c1b3d809c8da560ebe5f627ac.tar.gz
shorten Readme
-rw-r--r--Readme.md1395
-rwxr-xr-xmakeReadme.sh52
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diff --git a/Readme.md b/Readme.md
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--- a/Readme.md
+++ b/Readme.md
@@ -152,11 +152,10 @@ Examples
========
[Skip](#final-note)
-I made a [minimal](#minimal-example) and a [broader](#broad-example) example to show what the language
-is actually about.
+I made a few examples to show what the language
+is actually about. I will list two of them here, you can find more in
+the folder [examples](https://github.com/gutmet/TDL/tree/master/examples).
-I also made some examples for common lifting plans: [StartingStrength](#starting-strength), [5/3/1](#531)
-(see folder [examples](https://github.com/gutmet/TDL/tree/master/examples) for more)
Minimal Example
---------------
@@ -200,716 +199,10 @@ New Maxes
OHP: 100.00 kg
```
-Broad Example
--------------
-[Skip](#starting-strength)
-
-Input:
-
-```
-/* You can specify options if you want to */
-Options:
-
- /* Print the collection of plates for each set */
- printPlates,
-
- /* assume unlimited plates (i.e. ignore the _amount_ listed under 'Plates:') */
- unlimitedPlates,
-
- /*
- * use lbs instead of kg. if you don't specify plates, this will
- * change the assumed collection of plates to 45, 25, 10, 5 and 2.5 lbs
- */
- lbs,
-
- /*
- * Starting Strength mode: express weights and percentages in terms of _added_ weight, not total
- */
- StartingStrength
-
-
-Lifts:
- OHP Max: 82 increment: 2.5,
- Squat Max: 191 increment: 5,
-
-
- /*
- * relative increment
- * (not available in v0.1alpha2)
- */
- Deadlift Max: 223.0 increment: 10 %,
-
- Loglift Max: 92 increment: 2.5 bar: 80,
-
-
- /*
- * noPlates overrides the printPlates option per lift
- * (not available in v0.1alpha2)
- * primarily for dumbbell exercises or such
- */
- BenchDB Max: 50 increment: 1.25 noPlates
-
-
-
-/*
- * You can specify the plates at your disposal. If
- * you do not specify any plates, the program will
- * assume that you have an unlimited number of
- * 20kg, 10kg, 5kg, 2.5kg and 1.25kg plates
- * (or 45, 25, 10, 5, 2.5 lbs)
- */
-
-Plates:
- /* an unlimited number of 45ers */
- 45,
-
- /* 25er plates with an amount of 2 */
- 25 x 2,
-
- 10, 5, 2.5, 1.25
-
-
-
-/* You can specify templates of sets, if you want to, and refer to them later */
-
-SetTemplates:
- warmup:
- 5 reps @ 40%, // Mind the commas between sets!
- 5 reps @ 50%,
- 3 reps @ 60%
-
- fiveRep:
- warmup, // refer to previously defined template 'warmup'
- 3 reps @ 65%,
- 2 reps @ 75%,
- 5+ reps @ 85%,
- 3 reps @ 75% (ad nauseam) // you can add a comment in parens
-
- threeRep:
- warmup,
- 2 reps @ 70%,
- 1 rep @ 80%,
- 3+ reps @ 90%,
- 3 reps @ 80% (ad nauseam)
-
- twoRep:
- warmup,
- 3 reps @ 75%,
- 1 reps @ 85%,
- 2+ reps @ 92%,
- 2 reps @ 85% (ad nauseam)
-
- oneRep:
- warmup,
- 3 reps @ 75%,
- 1 reps @ 85%,
- 1+ reps @ 95%,
- 2 reps @ 85% (ad nauseam)
-
- deload:
- warmup,
- warmup
-
-
-
-
-/* and here is your actual schedule as sequence of training days */
-
-TrainingDays:
-
- /*
- * normal definition of a training day: an optional name, followed by lifts with set templates or sets (or both)
- * instead of lifts you can also state any raw string (in quotes)
- *
- * mind the leading dash!
- */
-
- - Name: OverheadDay
- OHP: twoRep increase // use template 'twoRep' and increase the max after
- Loglift: warmup
- "Complex A for 8 reps" // any raw string can put here as well (in quotes)
- Deadlift: warmup, 3reps @ 80%, 5reps @ 90%
-
-
- // another day
- - Deadlift: oneRep
- BenchDB: fiveRep
-
-
- // make separate days with template threeRep for all mentioned lifts
-
- makeDays threeRep(OHP,Deadlift,Loglift,Squat)
-
-
- // make separate days with template fiveRep for all mentioned lifts, increase the Max of all afterwards
-
- makeDays fiveRep(OHP,Deadlift,Loglift,Squat) increaseAll
-
-
-
- // Repeat a named day (careful: increases will be applied again)
-
- repeat OverheadDay
-
-cycle 2 times
-```
-
-Output:
-
-```
-Old Maxes
-=========
-BenchDB: 50.00 lbs
-Deadlift: 223.00 lbs
-Loglift: 92.00 lbs
-OHP: 82.00 lbs
-Squat: 191.00 lbs
-
-
-
-Day 1
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | ---------------- | ------------------ |
-| 32.80 lbs x 5 | 10, 5, 1.25 | -> 32.50 lbs + bar |
-| 41.00 lbs x 5 | 10x2 | -> 40.00 lbs + bar |
-| 49.20 lbs x 3 | 10x2, 2.5, 1.25 | -> 47.50 lbs + bar |
-| 61.50 lbs x 3 | 25, 5 | -> 60.00 lbs + bar |
-| 69.70 lbs x 1 | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-| 75.44 lbs x 2+ | 25, 10, 2.5 | -> 75.00 lbs + bar |
-| 69.70 lbs x 2 (ad nauseam) | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------- | ---------- | ------------------ |
-| 36.80 lbs x 5 | 10, 5, 2.5 | -> 35.00 lbs + bar |
-| 46.00 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 55.20 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-
-
-Other
-----
-Complex A for 8 reps
-
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------- | ------------------------ | ------------------- |
-| 89.20 lbs x 5 | 25, 10, 5, 2.5, 1.25 | -> 87.50 lbs + bar |
-| 111.50 lbs x 5 | 45, 10 | -> 110.00 lbs + bar |
-| 133.80 lbs x 3 | 45, 10x2, 1.25 | -> 132.50 lbs + bar |
-| 178.40 lbs x 3 | 45, 25, 10, 5, 2.5, 1.25 | -> 177.50 lbs + bar |
-| 200.70 lbs x 5 | 45x2, 10 | -> 200.00 lbs + bar |
-
-
-
-Day 2
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------------------- | -------------------- | ------------------- |
-| 89.20 lbs x 5 | 25, 10, 5, 2.5, 1.25 | -> 87.50 lbs + bar |
-| 111.50 lbs x 5 | 45, 10 | -> 110.00 lbs + bar |
-| 133.80 lbs x 3 | 45, 10x2, 1.25 | -> 132.50 lbs + bar |
-| 167.25 lbs x 3 | 45, 25, 10, 2.5 | -> 165.00 lbs + bar |
-| 189.55 lbs x 1 | 45x2, 2.5, 1.25 | -> 187.50 lbs + bar |
-| 211.85 lbs x 1+ | 45x2, 10, 5 | -> 210.00 lbs + bar |
-| 189.55 lbs x 2 (ad nauseam) | 45x2, 2.5, 1.25 | -> 187.50 lbs + bar |
-
-
-BenchDB
-----
-
-| Sets |
-| -------------------------- |
-| 20.00 lbs x 5 |
-| 25.00 lbs x 5 |
-| 30.00 lbs x 3 |
-| 32.50 lbs x 3 |
-| 37.50 lbs x 2 |
-| 42.50 lbs x 5+ |
-| 37.50 lbs x 3 (ad nauseam) |
-
-
-
-Day 3
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | ---------------- | ------------------ |
-| 33.80 lbs x 5 | 10, 5, 1.25 | -> 32.50 lbs + bar |
-| 42.25 lbs x 5 | 10x2 | -> 40.00 lbs + bar |
-| 50.70 lbs x 3 | 25 | -> 50.00 lbs + bar |
-| 59.15 lbs x 2 | 25, 2.5, 1.25 | -> 57.50 lbs + bar |
-| 67.60 lbs x 1 | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-| 76.05 lbs x 3+ | 25, 10, 2.5 | -> 75.00 lbs + bar |
-| 67.60 lbs x 3 (ad nauseam) | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-
-
-
-Day 4
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------------------- | ------------------------ | ------------------- |
-| 89.20 lbs x 5 | 25, 10, 5, 2.5, 1.25 | -> 87.50 lbs + bar |
-| 111.50 lbs x 5 | 45, 10 | -> 110.00 lbs + bar |
-| 133.80 lbs x 3 | 45, 10x2, 1.25 | -> 132.50 lbs + bar |
-| 156.10 lbs x 2 | 45, 25, 5, 2.5 | -> 155.00 lbs + bar |
-| 178.40 lbs x 1 | 45, 25, 10, 5, 2.5, 1.25 | -> 177.50 lbs + bar |
-| 200.70 lbs x 3+ | 45x2, 10 | -> 200.00 lbs + bar |
-| 178.40 lbs x 3 (ad nauseam) | 45, 25, 10, 5, 2.5, 1.25 | -> 177.50 lbs + bar |
-
-
-
-Day 5
-======
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------------------- | --------------- | ------------------ |
-| 36.80 lbs x 5 | 10, 5, 2.5 | -> 35.00 lbs + bar |
-| 46.00 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 55.20 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-| 64.40 lbs x 2 | 25, 5, 1.25 | -> 62.50 lbs + bar |
-| 73.60 lbs x 1 | 25, 10, 1.25 | -> 72.50 lbs + bar |
-| 82.80 lbs x 3+ | 25, 10, 5, 1.25 | -> 82.50 lbs + bar |
-| 73.60 lbs x 3 (ad nauseam) | 25, 10, 1.25 | -> 72.50 lbs + bar |
-
-
-
-Day 6
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| --------------------------- | --------------- | ------------------- |
-| 76.40 lbs x 5 | 25, 10, 2.5 | -> 75.00 lbs + bar |
-| 95.50 lbs x 5 | 45, 2.5 | -> 95.00 lbs + bar |
-| 114.60 lbs x 3 | 45, 10, 1.25 | -> 112.50 lbs + bar |
-| 133.70 lbs x 2 | 45, 10x2, 1.25 | -> 132.50 lbs + bar |
-| 152.80 lbs x 1 | 45, 25, 5, 1.25 | -> 152.50 lbs + bar |
-| 171.90 lbs x 3+ | 45, 25, 10, 5 | -> 170.00 lbs + bar |
-| 152.80 lbs x 3 (ad nauseam) | 45, 25, 5, 1.25 | -> 152.50 lbs + bar |
-
-
-
-Day 7
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | ----------- | ------------------ |
-| 33.80 lbs x 5 | 10, 5, 1.25 | -> 32.50 lbs + bar |
-| 42.25 lbs x 5 | 10x2 | -> 40.00 lbs + bar |
-| 50.70 lbs x 3 | 25 | -> 50.00 lbs + bar |
-| 54.93 lbs x 3 | 25, 1.25 | -> 52.50 lbs + bar |
-| 63.38 lbs x 2 | 25, 5, 1.25 | -> 62.50 lbs + bar |
-| 71.83 lbs x 5+ | 25, 10 | -> 70.00 lbs + bar |
-| 63.38 lbs x 3 (ad nauseam) | 25, 5, 1.25 | -> 62.50 lbs + bar |
-
-
-
-Day 8
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------------------- | -------------------- | ------------------- |
-| 89.20 lbs x 5 | 25, 10, 5, 2.5, 1.25 | -> 87.50 lbs + bar |
-| 111.50 lbs x 5 | 45, 10 | -> 110.00 lbs + bar |
-| 133.80 lbs x 3 | 45, 10x2, 1.25 | -> 132.50 lbs + bar |
-| 144.95 lbs x 3 | 45, 25, 1.25 | -> 142.50 lbs + bar |
-| 167.25 lbs x 2 | 45, 25, 10, 2.5 | -> 165.00 lbs + bar |
-| 189.55 lbs x 5+ | 45x2, 2.5, 1.25 | -> 187.50 lbs + bar |
-| 167.25 lbs x 3 (ad nauseam) | 45, 25, 10, 2.5 | -> 165.00 lbs + bar |
-
-
-
-Day 9
-======
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------------------- | ----------------- | ------------------ |
-| 36.80 lbs x 5 | 10, 5, 2.5 | -> 35.00 lbs + bar |
-| 46.00 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 55.20 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-| 59.80 lbs x 3 | 25, 2.5, 1.25 | -> 57.50 lbs + bar |
-| 69.00 lbs x 2 | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-| 78.20 lbs x 5+ | 25, 10, 2.5, 1.25 | -> 77.50 lbs + bar |
-| 69.00 lbs x 3 (ad nauseam) | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-
-
-
-Day 10
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| --------------------------- | --------------- | ------------------- |
-| 76.40 lbs x 5 | 25, 10, 2.5 | -> 75.00 lbs + bar |
-| 95.50 lbs x 5 | 45, 2.5 | -> 95.00 lbs + bar |
-| 114.60 lbs x 3 | 45, 10, 1.25 | -> 112.50 lbs + bar |
-| 124.15 lbs x 3 | 45, 10, 5, 1.25 | -> 122.50 lbs + bar |
-| 143.25 lbs x 2 | 45, 25, 1.25 | -> 142.50 lbs + bar |
-| 162.35 lbs x 5+ | 45, 25, 10 | -> 160.00 lbs + bar |
-| 143.25 lbs x 3 (ad nauseam) | 45, 25, 1.25 | -> 142.50 lbs + bar |
-
-
-
-Day 11
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | ------------ | ------------------ |
-| 34.80 lbs x 5 | 10, 5, 1.25 | -> 32.50 lbs + bar |
-| 43.50 lbs x 5 | 10x2, 1.25 | -> 42.50 lbs + bar |
-| 52.20 lbs x 3 | 25 | -> 50.00 lbs + bar |
-| 65.25 lbs x 3 | 25, 5, 2.5 | -> 65.00 lbs + bar |
-| 73.95 lbs x 1 | 25, 10, 1.25 | -> 72.50 lbs + bar |
-| 80.04 lbs x 2+ | 25, 10, 5 | -> 80.00 lbs + bar |
-| 73.95 lbs x 2 (ad nauseam) | 25, 10, 1.25 | -> 72.50 lbs + bar |
-
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------- | ---------------- | ------------------ |
-| 37.80 lbs x 5 | 10, 5, 2.5, 1.25 | -> 37.50 lbs + bar |
-| 47.25 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 56.70 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-
-
-Other
-----
-Complex A for 8 reps
-
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------- | --------------- | ------------------- |
-| 98.12 lbs x 5 | 45, 2.5, 1.25 | -> 97.50 lbs + bar |
-| 122.65 lbs x 5 | 45, 10, 5, 1.25 | -> 122.50 lbs + bar |
-| 147.18 lbs x 3 | 45, 25, 2.5 | -> 145.00 lbs + bar |
-| 196.24 lbs x 3 | 45x2, 5, 2.5 | -> 195.00 lbs + bar |
-| 220.77 lbs x 5 | 45x2, 10x2 | -> 220.00 lbs + bar |
-
-
-
-Day 12
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | ----------- | ------------------ |
-| 35.80 lbs x 5 | 10, 5, 2.5 | -> 35.00 lbs + bar |
-| 44.75 lbs x 5 | 10x2, 1.25 | -> 42.50 lbs + bar |
-| 53.70 lbs x 3 | 25, 1.25 | -> 52.50 lbs + bar |
-| 67.13 lbs x 3 | 25, 5, 2.5 | -> 65.00 lbs + bar |
-| 76.08 lbs x 1 | 25, 10, 2.5 | -> 75.00 lbs + bar |
-| 82.34 lbs x 2+ | 25, 10, 5 | -> 80.00 lbs + bar |
-| 76.08 lbs x 2 (ad nauseam) | 25, 10, 2.5 | -> 75.00 lbs + bar |
-
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------- | ---------------- | ------------------ |
-| 37.80 lbs x 5 | 10, 5, 2.5, 1.25 | -> 37.50 lbs + bar |
-| 47.25 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 56.70 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-
-
-Other
-----
-Complex A for 8 reps
-
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------- | --------------- | ------------------- |
-| 98.12 lbs x 5 | 45, 2.5, 1.25 | -> 97.50 lbs + bar |
-| 122.65 lbs x 5 | 45, 10, 5, 1.25 | -> 122.50 lbs + bar |
-| 147.18 lbs x 3 | 45, 25, 2.5 | -> 145.00 lbs + bar |
-| 196.24 lbs x 3 | 45x2, 5, 2.5 | -> 195.00 lbs + bar |
-| 220.77 lbs x 5 | 45x2, 10x2 | -> 220.00 lbs + bar |
-
-
-
-Day 13
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------------------- | ------------------- | ------------------- |
-| 98.12 lbs x 5 | 45, 2.5, 1.25 | -> 97.50 lbs + bar |
-| 122.65 lbs x 5 | 45, 10, 5, 1.25 | -> 122.50 lbs + bar |
-| 147.18 lbs x 3 | 45, 25, 2.5 | -> 145.00 lbs + bar |
-| 183.98 lbs x 3 | 45x2, 1.25 | -> 182.50 lbs + bar |
-| 208.51 lbs x 1 | 45x2, 10, 2.5, 1.25 | -> 207.50 lbs + bar |
-| 233.04 lbs x 1+ | 45x2, 25, 1.25 | -> 232.50 lbs + bar |
-| 208.51 lbs x 2 (ad nauseam) | 45x2, 10, 2.5, 1.25 | -> 207.50 lbs + bar |
-
-
-BenchDB
-----
-
-| Sets |
-| -------------------------- |
-| 20.00 lbs x 5 |
-| 25.00 lbs x 5 |
-| 30.00 lbs x 3 |
-| 32.50 lbs x 3 |
-| 37.50 lbs x 2 |
-| 42.50 lbs x 5+ |
-| 37.50 lbs x 3 (ad nauseam) |
-
-
-
-Day 14
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | --------------- | ------------------ |
-| 36.80 lbs x 5 | 10, 5, 2.5 | -> 35.00 lbs + bar |
-| 46.00 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 55.20 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-| 64.40 lbs x 2 | 25, 5, 1.25 | -> 62.50 lbs + bar |
-| 73.60 lbs x 1 | 25, 10, 1.25 | -> 72.50 lbs + bar |
-| 82.80 lbs x 3+ | 25, 10, 5, 1.25 | -> 82.50 lbs + bar |
-| 73.60 lbs x 3 (ad nauseam) | 25, 10, 1.25 | -> 72.50 lbs + bar |
-
-
-
-Day 15
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------------------- | --------------- | ------------------- |
-| 98.12 lbs x 5 | 45, 2.5, 1.25 | -> 97.50 lbs + bar |
-| 122.65 lbs x 5 | 45, 10, 5, 1.25 | -> 122.50 lbs + bar |
-| 147.18 lbs x 3 | 45, 25, 2.5 | -> 145.00 lbs + bar |
-| 171.71 lbs x 2 | 45, 25, 10, 5 | -> 170.00 lbs + bar |
-| 196.24 lbs x 1 | 45x2, 5, 2.5 | -> 195.00 lbs + bar |
-| 220.77 lbs x 3+ | 45x2, 10x2 | -> 220.00 lbs + bar |
-| 196.24 lbs x 3 (ad nauseam) | 45x2, 5, 2.5 | -> 195.00 lbs + bar |
-
-
-
-Day 16
-======
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------------------- | ---------------- | ------------------ |
-| 37.80 lbs x 5 | 10, 5, 2.5, 1.25 | -> 37.50 lbs + bar |
-| 47.25 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 56.70 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-| 66.15 lbs x 2 | 25, 5, 2.5 | -> 65.00 lbs + bar |
-| 75.60 lbs x 1 | 25, 10, 2.5 | -> 75.00 lbs + bar |
-| 85.05 lbs x 3+ | 25, 10, 5, 2.5 | -> 85.00 lbs + bar |
-| 75.60 lbs x 3 (ad nauseam) | 25, 10, 2.5 | -> 75.00 lbs + bar |
-
-
-
-Day 17
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| --------------------------- | ------------------ | ------------------- |
-| 78.40 lbs x 5 | 25, 10, 2.5, 1.25 | -> 77.50 lbs + bar |
-| 98.00 lbs x 5 | 45, 2.5, 1.25 | -> 97.50 lbs + bar |
-| 117.60 lbs x 3 | 45, 10, 2.5, 1.25 | -> 117.50 lbs + bar |
-| 137.20 lbs x 2 | 45, 10x2, 2.5 | -> 135.00 lbs + bar |
-| 156.80 lbs x 1 | 45, 25, 5, 2.5 | -> 155.00 lbs + bar |
-| 176.40 lbs x 3+ | 45, 25, 10, 5, 2.5 | -> 175.00 lbs + bar |
-| 156.80 lbs x 3 (ad nauseam) | 45, 25, 5, 2.5 | -> 155.00 lbs + bar |
-
-
-
-Day 18
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | ----------------- | ------------------ |
-| 36.80 lbs x 5 | 10, 5, 2.5 | -> 35.00 lbs + bar |
-| 46.00 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 55.20 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-| 59.80 lbs x 3 | 25, 2.5, 1.25 | -> 57.50 lbs + bar |
-| 69.00 lbs x 2 | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-| 78.20 lbs x 5+ | 25, 10, 2.5, 1.25 | -> 77.50 lbs + bar |
-| 69.00 lbs x 3 (ad nauseam) | 25, 5, 2.5, 1.25 | -> 67.50 lbs + bar |
-
-
-
-Day 19
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------------------- | -------------------- | ------------------- |
-| 98.12 lbs x 5 | 45, 2.5, 1.25 | -> 97.50 lbs + bar |
-| 122.65 lbs x 5 | 45, 10, 5, 1.25 | -> 122.50 lbs + bar |
-| 147.18 lbs x 3 | 45, 25, 2.5 | -> 145.00 lbs + bar |
-| 159.45 lbs x 3 | 45, 25, 5, 2.5, 1.25 | -> 157.50 lbs + bar |
-| 183.98 lbs x 2 | 45x2, 1.25 | -> 182.50 lbs + bar |
-| 208.51 lbs x 5+ | 45x2, 10, 2.5, 1.25 | -> 207.50 lbs + bar |
-| 183.98 lbs x 3 (ad nauseam) | 45x2, 1.25 | -> 182.50 lbs + bar |
-
-
-
-Day 20
-======
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------------------- | ---------------- | ------------------ |
-| 37.80 lbs x 5 | 10, 5, 2.5, 1.25 | -> 37.50 lbs + bar |
-| 47.25 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 56.70 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-| 61.43 lbs x 3 | 25, 5 | -> 60.00 lbs + bar |
-| 70.88 lbs x 2 | 25, 10 | -> 70.00 lbs + bar |
-| 80.33 lbs x 5+ | 25, 10, 5 | -> 80.00 lbs + bar |
-| 70.88 lbs x 3 (ad nauseam) | 25, 10 | -> 70.00 lbs + bar |
-
-
-
-Day 21
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| --------------------------- | ----------------- | ------------------- |
-| 78.40 lbs x 5 | 25, 10, 2.5, 1.25 | -> 77.50 lbs + bar |
-| 98.00 lbs x 5 | 45, 2.5, 1.25 | -> 97.50 lbs + bar |
-| 117.60 lbs x 3 | 45, 10, 2.5, 1.25 | -> 117.50 lbs + bar |
-| 127.40 lbs x 3 | 45, 10, 5, 2.5 | -> 125.00 lbs + bar |
-| 147.00 lbs x 2 | 45, 25, 2.5 | -> 145.00 lbs + bar |
-| 166.60 lbs x 5+ | 45, 25, 10, 2.5 | -> 165.00 lbs + bar |
-| 147.00 lbs x 3 (ad nauseam) | 45, 25, 2.5 | -> 145.00 lbs + bar |
-
-
-
-Day 22
-======
-
-OHP
-----
-
-| Sets | Plates | |
-| -------------------------- | ---------------- | ------------------ |
-| 37.80 lbs x 5 | 10, 5, 2.5, 1.25 | -> 37.50 lbs + bar |
-| 47.25 lbs x 5 | 10x2, 2.5 | -> 45.00 lbs + bar |
-| 56.70 lbs x 3 | 25, 2.5 | -> 55.00 lbs + bar |
-| 70.88 lbs x 3 | 25, 10 | -> 70.00 lbs + bar |
-| 80.33 lbs x 1 | 25, 10, 5 | -> 80.00 lbs + bar |
-| 86.94 lbs x 2+ | 25, 10, 5, 2.5 | -> 85.00 lbs + bar |
-| 80.33 lbs x 2 (ad nauseam) | 25, 10, 5 | -> 80.00 lbs + bar |
-
-
-Loglift
-----
-
-| Sets | Plates | |
-| -------------- | ---------------- | ------------------ |
-| 38.80 lbs x 5 | 10, 5, 2.5, 1.25 | -> 37.50 lbs + bar |
-| 48.50 lbs x 5 | 10x2, 2.5, 1.25 | -> 47.50 lbs + bar |
-| 58.20 lbs x 3 | 25, 2.5, 1.25 | -> 57.50 lbs + bar |
-
-
-Other
-----
-Complex A for 8 reps
-
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------- | ----------------- | ------------------- |
-| 107.93 lbs x 5 | 45, 5, 2.5, 1.25 | -> 107.50 lbs + bar |
-| 134.92 lbs x 5 | 45, 10x2, 1.25 | -> 132.50 lbs + bar |
-| 161.90 lbs x 3 | 45, 25, 10 | -> 160.00 lbs + bar |
-| 215.86 lbs x 3 | 45x2, 10, 5, 2.5 | -> 215.00 lbs + bar |
-| 242.85 lbs x 5 | 45x2, 25, 5, 1.25 | -> 242.50 lbs + bar |
-
-
-New Maxes
-=========
-BenchDB: 50.00 lbs
-Deadlift: 269.83 lbs
-Loglift: 97.00 lbs
-OHP: 97.00 lbs
-Squat: 201.00 lbs
-```
Starting Strength
-----------------
-[Skip](#531)
+[Skip](#final-note)
The Starting Strength program is not usually expressed in terms of percentages.
Rippetoe states that you should start with an empty bar and throw in three
@@ -978,686 +271,6 @@ TrainingDays:
cycle 3 times
```
-Output:
-
-```
-Old Maxes
-=========
-Bench: 42.00 kg
-Deadlift: 66.00 kg
-PowerClean: 20.00 kg
-Press: 20.00 kg
-Squat: 60.50 kg
-
-
-
-Day 1
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| ------------- | --------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 15.13 kg x 5 | 5, 2.5 | -> 15.00 kg + bar |
-| 30.25 kg x 3 | 10, 5 | -> 30.00 kg + bar |
-| 45.38 kg x 2 | 20, 2.5 | -> 45.00 kg + bar |
-| 60.50 kg x 5 | 20, 10 | -> 60.00 kg + bar |
-| 60.50 kg x 5 | 20, 10 | -> 60.00 kg + bar |
-| 60.50 kg x 5 | 20, 10 | -> 60.00 kg + bar |
-
-
-Press
-----
-
-| Sets | Plates | |
-| ------------- | --------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 05.00 kg x 5 | 2.5 | -> 5.00 kg + bar |
-| 10.00 kg x 3 | 5 | -> 10.00 kg + bar |
-| 15.00 kg x 2 | 5, 2.5 | -> 15.00 kg + bar |
-| 20.00 kg x 5 | 10 | -> 20.00 kg + bar |
-| 20.00 kg x 5 | 10 | -> 20.00 kg + bar |
-| 20.00 kg x 5 | 10 | -> 20.00 kg + bar |
-
-
-Deadlift
-----
-
-| Sets | Plates | |
-| ------------- | ------------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 16.50 kg x 5 | 5, 2.5 | -> 15.00 kg + bar |
-| 33.00 kg x 3 | 10, 5, 1.25 | -> 32.50 kg + bar |
-| 49.50 kg x 2 | 20, 2.5, 1.25 | -> 47.50 kg + bar |
-| 66.00 kg x 5 | 20, 10, 2.5 | -> 65.00 kg + bar |
-
-
-
-Day 2
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| ------------- | --------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 15.13 kg x 5 | 5, 2.5 | -> 15.00 kg + bar |
-| 30.25 kg x 3 | 10, 5 | -> 30.00 kg + bar |
-| 45.38 kg x 2 | 20, 2.5 | -> 45.00 kg + bar |
-| 60.50 kg x 5 | 20, 10 | -> 60.00 kg + bar |
-| 60.50 kg x 5 | 20, 10 | -> 60.00 kg + bar |
-| 60.50 kg x 5 | 20, 10 | -> 60.00 kg + bar |
-
-
-Bench
-----
-
-| Sets | Plates | |
-| ------------- | --------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 10.50 kg x 5 | 5 | -> 10.00 kg + bar |
-| 21.00 kg x 3 | 10 | -> 20.00 kg + bar |
-| 31.50 kg x 2 | 10, 5 | -> 30.00 kg + bar |
-| 42.00 kg x 5 | 20 | -> 40.00 kg + bar |
-| 42.00 kg x 5 | 20 | -> 40.00 kg + bar |
-| 42.00 kg x 5 | 20 | -> 40.00 kg + bar |
-
-
-PowerClean
-----
-
-| Sets | Plates | |
-| ------------- | --------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 05.00 kg x 5 | 2.5 | -> 5.00 kg + bar |
-| 10.00 kg x 3 | 5 | -> 10.00 kg + bar |
-| 15.00 kg x 2 | 5, 2.5 | -> 15.00 kg + bar |
-| 20.00 kg x 3 | 10 | -> 20.00 kg + bar |
-| 20.00 kg x 3 | 10 | -> 20.00 kg + bar |
-| 20.00 kg x 3 | 10 | -> 20.00 kg + bar |
-| 20.00 kg x 3 | 10 | -> 20.00 kg + bar |
-| 20.00 kg x 3 | 10 | -> 20.00 kg + bar |
-
-
-Other
-----
-3 sets of 5 weighted chin-ups
-
-
-
-Day 3
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| ------------- | ------------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 16.38 kg x 5 | 5, 2.5 | -> 15.00 kg + bar |
-| 32.75 kg x 3 | 10, 5, 1.25 | -> 32.50 kg + bar |
-| 49.13 kg x 2 | 20, 2.5, 1.25 | -> 47.50 kg + bar |
-| 65.50 kg x 5 | 20, 10, 2.5 | -> 65.00 kg + bar |
-| 65.50 kg x 5 | 20, 10, 2.5 | -> 65.00 kg + bar |
-| 65.50 kg x 5 | 20, 10, 2.5 | -> 65.00 kg + bar |
-
-
-Press
-----
-
-| Sets | Plates | |
-| ------------- | --------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 05.63 kg x 5 | 2.5 | -> 5.00 kg + bar |
-| 11.25 kg x 3 | 5 | -> 10.00 kg + bar |
-| 16.88 kg x 2 | 5, 2.5 | -> 15.00 kg + bar |
-| 22.50 kg x 5 | 10, 1.25 | -> 22.50 kg + bar |
-| 22.50 kg x 5 | 10, 1.25 | -> 22.50 kg + bar |
-| 22.50 kg x 5 | 10, 1.25 | -> 22.50 kg + bar |
-
-
-Deadlift
-----
-
-| Sets | Plates | |
-| ------------- | ------------ | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 17.75 kg x 5 | 5, 2.5, 1.25 | -> 17.50 kg + bar |
-| 35.50 kg x 3 | 10, 5, 2.5 | -> 35.00 kg + bar |
-| 53.25 kg x 2 | 20, 5, 1.25 | -> 52.50 kg + bar |
-| 71.00 kg x 5 | 20, 10, 5 | -> 70.00 kg + bar |
-
-
-
-Day 4
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| ------------- | ------------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 16.38 kg x 5 | 5, 2.5 | -> 15.00 kg + bar |
-| 32.75 kg x 3 | 10, 5, 1.25 | -> 32.50 kg + bar |
-| 49.13 kg x 2 | 20, 2.5, 1.25 | -> 47.50 kg + bar |
-| 65.50 kg x 5 | 20, 10, 2.5 | -> 65.00 kg + bar |
-| 65.50 kg x 5 | 20, 10, 2.5 | -> 65.00 kg + bar |
-| 65.50 kg x 5 | 20, 10, 2.5 | -> 65.00 kg + bar |
-
-
-Bench
-----
-
-| Sets | Plates | |
-| ------------- | ----------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 11.13 kg x 5 | 5 | -> 10.00 kg + bar |
-| 22.25 kg x 3 | 10 | -> 20.00 kg + bar |
-| 33.38 kg x 2 | 10, 5, 1.25 | -> 32.50 kg + bar |
-| 44.50 kg x 5 | 20, 1.25 | -> 42.50 kg + bar |
-| 44.50 kg x 5 | 20, 1.25 | -> 42.50 kg + bar |
-| 44.50 kg x 5 | 20, 1.25 | -> 42.50 kg + bar |
-
-
-PowerClean
-----
-
-| Sets | Plates | |
-| ------------- | --------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 05.63 kg x 5 | 2.5 | -> 5.00 kg + bar |
-| 11.25 kg x 3 | 5 | -> 10.00 kg + bar |
-| 16.88 kg x 2 | 5, 2.5 | -> 15.00 kg + bar |
-| 22.50 kg x 3 | 10, 1.25 | -> 22.50 kg + bar |
-| 22.50 kg x 3 | 10, 1.25 | -> 22.50 kg + bar |
-| 22.50 kg x 3 | 10, 1.25 | -> 22.50 kg + bar |
-| 22.50 kg x 3 | 10, 1.25 | -> 22.50 kg + bar |
-| 22.50 kg x 3 | 10, 1.25 | -> 22.50 kg + bar |
-
-
-Other
-----
-3 sets of 5 weighted chin-ups
-
-
-
-Day 5
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| ------------- | ------------ | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 17.63 kg x 5 | 5, 2.5, 1.25 | -> 17.50 kg + bar |
-| 35.25 kg x 3 | 10, 5, 2.5 | -> 35.00 kg + bar |
-| 52.88 kg x 2 | 20, 5, 1.25 | -> 52.50 kg + bar |
-| 70.50 kg x 5 | 20, 10, 5 | -> 70.00 kg + bar |
-| 70.50 kg x 5 | 20, 10, 5 | -> 70.00 kg + bar |
-| 70.50 kg x 5 | 20, 10, 5 | -> 70.00 kg + bar |
-
-
-Press
-----
-
-| Sets | Plates | |
-| ------------- | ------------ | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 06.25 kg x 5 | 2.5 | -> 5.00 kg + bar |
-| 12.50 kg x 3 | 5, 1.25 | -> 12.50 kg + bar |
-| 18.75 kg x 2 | 5, 2.5, 1.25 | -> 17.50 kg + bar |
-| 25.00 kg x 5 | 10, 2.5 | -> 25.00 kg + bar |
-| 25.00 kg x 5 | 10, 2.5 | -> 25.00 kg + bar |
-| 25.00 kg x 5 | 10, 2.5 | -> 25.00 kg + bar |
-
-
-Deadlift
-----
-
-| Sets | Plates | |
-| ------------- | ---------------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 19.00 kg x 5 | 5, 2.5, 1.25 | -> 17.50 kg + bar |
-| 38.00 kg x 3 | 10, 5, 2.5, 1.25 | -> 37.50 kg + bar |
-| 57.00 kg x 2 | 20, 5, 2.5 | -> 55.00 kg + bar |
-| 76.00 kg x 5 | 20, 10, 5, 2.5 | -> 75.00 kg + bar |
-
-
-
-Day 6
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| ------------- | ------------ | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 17.63 kg x 5 | 5, 2.5, 1.25 | -> 17.50 kg + bar |
-| 35.25 kg x 3 | 10, 5, 2.5 | -> 35.00 kg + bar |
-| 52.88 kg x 2 | 20, 5, 1.25 | -> 52.50 kg + bar |
-| 70.50 kg x 5 | 20, 10, 5 | -> 70.00 kg + bar |
-| 70.50 kg x 5 | 20, 10, 5 | -> 70.00 kg + bar |
-| 70.50 kg x 5 | 20, 10, 5 | -> 70.00 kg + bar |
-
-
-Bench
-----
-
-| Sets | Plates | |
-| ------------- | ---------- | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 11.75 kg x 5 | 5 | -> 10.00 kg + bar |
-| 23.50 kg x 3 | 10, 1.25 | -> 22.50 kg + bar |
-| 35.25 kg x 2 | 10, 5, 2.5 | -> 35.00 kg + bar |
-| 47.00 kg x 5 | 20, 2.5 | -> 45.00 kg + bar |
-| 47.00 kg x 5 | 20, 2.5 | -> 45.00 kg + bar |
-| 47.00 kg x 5 | 20, 2.5 | -> 45.00 kg + bar |
-
-
-PowerClean
-----
-
-| Sets | Plates | |
-| ------------- | ------------ | ----------------- |
-| 00.00 kg x 5 | No plates | |
-| 00.00 kg x 5 | No plates | |
-| 06.25 kg x 5 | 2.5 | -> 5.00 kg + bar |
-| 12.50 kg x 3 | 5, 1.25 | -> 12.50 kg + bar |
-| 18.75 kg x 2 | 5, 2.5, 1.25 | -> 17.50 kg + bar |
-| 25.00 kg x 3 | 10, 2.5 | -> 25.00 kg + bar |
-| 25.00 kg x 3 | 10, 2.5 | -> 25.00 kg + bar |
-| 25.00 kg x 3 | 10, 2.5 | -> 25.00 kg + bar |
-| 25.00 kg x 3 | 10, 2.5 | -> 25.00 kg + bar |
-| 25.00 kg x 3 | 10, 2.5 | -> 25.00 kg + bar |
-
-
-Other
-----
-3 sets of 5 weighted chin-ups
-
-
-New Maxes
-=========
-Bench: 49.50 kg
-Deadlift: 81.00 kg
-PowerClean: 27.50 kg
-Press: 27.50 kg
-Squat: 75.50 kg
-```
-
-
-5/3/1
-----
-[Skip](#final-note)
-
-Input:
-
-```
-/* TDL for one cycle of 5/3/1 */
-Options:
- printPlates
-
-
-Lifts:
- Squat Max: 200 increment: 5,
- Deadlift Max: 250 increment: 5,
- Bench Max: 120 increment: 2.5,
- Press Max: 90 increment: 2.5
-
-Plates:
-
-
-SetTemplates:
- warmup:
- 5 reps @ 40%,
- 5 reps @ 50%,
- 3 reps @ 60%
-
- fiveRep:
- warmup,
- 5 reps @ 65%,
- 5 reps @ 75%,
- 5+ reps @ 85%
-
- threeRep:
- warmup,
- 3 reps @ 70%,
- 3 reps @ 80%,
- 3+ reps @ 90%
-
- oneRep:
- warmup,
- 5 reps @ 75%,
- 3 reps @ 85%,
- 1+ reps @ 95%
-
- deload:
- 5 reps @ 40% x 2,
- 5 reps @ 50% x 2,
- 3 reps @ 60% x 2
-
-
-TrainingDays:
- makeDays fiveRep(Press,Deadlift,Bench,Squat)
- makeDays threeRep(Press,Deadlift,Bench,Squat)
- makeDays oneRep(Press,Deadlift,Bench,Squat)
- makeDays deload(Press,Deadlift,Bench,Squat) increaseAll
-```
-
-Output:
-
-```
-Old Maxes
-=========
-Bench: 120.00 kg
-Deadlift: 250.00 kg
-Press: 90.00 kg
-Squat: 200.00 kg
-
-
-
-Day 1
-======
-
-Press
-----
-
-| Sets | Plates | |
-| -------------- | ---------------- | ----------- |
-| 36.00 kg x 5 | 5, 2.5 | -> 35.00 kg |
-| 45.00 kg x 5 | 10, 2.5 | -> 45.00 kg |
-| 54.00 kg x 3 | 10, 5, 1.25 | -> 52.50 kg |
-| 58.50 kg x 5 | 10, 5, 2.5, 1.25 | -> 57.50 kg |
-| 67.50 kg x 5 | 20, 2.5, 1.25 | -> 67.50 kg |
-| 76.50 kg x 5+ | 20, 5, 2.5 | -> 75.00 kg |
-
-
-
-Day 2
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------- | ----------------- | ------------ |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 125.00 kg x 5 | 20x2, 10, 2.5 | -> 125.00 kg |
-| 150.00 kg x 3 | 20x3, 5 | -> 150.00 kg |
-| 162.50 kg x 5 | 20x3, 10, 1.25 | -> 162.50 kg |
-| 187.50 kg x 5 | 20x4, 2.5, 1.25 | -> 187.50 kg |
-| 212.50 kg x 5+ | 20x4, 10, 5, 1.25 | -> 212.50 kg |
-
-
-
-Day 3
-======
-
-Bench
-----
-
-| Sets | Plates | |
-| --------------- | ---------------- | ------------ |
-| 48.00 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
-| 60.00 kg x 5 | 20 | -> 60.00 kg |
-| 72.00 kg x 3 | 20, 5 | -> 70.00 kg |
-| 78.00 kg x 5 | 20, 5, 2.5, 1.25 | -> 77.50 kg |
-| 90.00 kg x 5 | 20, 10, 5 | -> 90.00 kg |
-| 102.00 kg x 5+ | 20x2 | -> 100.00 kg |
-
-
-
-Day 4
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| --------------- | ----------- | ------------ |
-| 80.00 kg x 5 | 20, 10 | -> 80.00 kg |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 120.00 kg x 3 | 20x2, 10 | -> 120.00 kg |
-| 130.00 kg x 5 | 20x2, 10, 5 | -> 130.00 kg |
-| 150.00 kg x 5 | 20x3, 5 | -> 150.00 kg |
-| 170.00 kg x 5+ | 20x3, 10, 5 | -> 170.00 kg |
-
-
-
-Day 5
-======
-
-Press
-----
-
-| Sets | Plates | |
-| -------------- | ----------- | ----------- |
-| 36.00 kg x 5 | 5, 2.5 | -> 35.00 kg |
-| 45.00 kg x 5 | 10, 2.5 | -> 45.00 kg |
-| 54.00 kg x 3 | 10, 5, 1.25 | -> 52.50 kg |
-| 63.00 kg x 3 | 20, 1.25 | -> 62.50 kg |
-| 72.00 kg x 3 | 20, 5 | -> 70.00 kg |
-| 81.00 kg x 3+ | 20, 10 | -> 80.00 kg |
-
-
-
-Day 6
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------- | ---------------- | ------------ |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 125.00 kg x 5 | 20x2, 10, 2.5 | -> 125.00 kg |
-| 150.00 kg x 3 | 20x3, 5 | -> 150.00 kg |
-| 175.00 kg x 3 | 20x3, 10, 5, 2.5 | -> 175.00 kg |
-| 200.00 kg x 3 | 20x4, 10 | -> 200.00 kg |
-| 225.00 kg x 3+ | 20x5, 2.5 | -> 225.00 kg |
-
-
-
-Day 7
-======
-
-Bench
-----
-
-| Sets | Plates | |
-| --------------- | --------------- | ------------ |
-| 48.00 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
-| 60.00 kg x 5 | 20 | -> 60.00 kg |
-| 72.00 kg x 3 | 20, 5 | -> 70.00 kg |
-| 84.00 kg x 3 | 20, 10, 1.25 | -> 82.50 kg |
-| 96.00 kg x 3 | 20, 10, 5, 2.5 | -> 95.00 kg |
-| 108.00 kg x 3+ | 20x2, 2.5, 1.25 | -> 107.50 kg |
-
-
-
-Day 8
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| --------------- | -------- | ------------ |
-| 80.00 kg x 5 | 20, 10 | -> 80.00 kg |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 120.00 kg x 3 | 20x2, 10 | -> 120.00 kg |
-| 140.00 kg x 3 | 20x3 | -> 140.00 kg |
-| 160.00 kg x 3 | 20x3, 10 | -> 160.00 kg |
-| 180.00 kg x 3+ | 20x4 | -> 180.00 kg |
-
-
-
-Day 9
-======
-
-Press
-----
-
-| Sets | Plates | |
-| -------------- | ------------- | ----------- |
-| 36.00 kg x 5 | 5, 2.5 | -> 35.00 kg |
-| 45.00 kg x 5 | 10, 2.5 | -> 45.00 kg |
-| 54.00 kg x 3 | 10, 5, 1.25 | -> 52.50 kg |
-| 67.50 kg x 5 | 20, 2.5, 1.25 | -> 67.50 kg |
-| 76.50 kg x 3 | 20, 5, 2.5 | -> 75.00 kg |
-| 85.50 kg x 1+ | 20, 10, 2.5 | -> 85.00 kg |
-
-
-
-Day 10
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| --------------- | ------------------ | ------------ |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 125.00 kg x 5 | 20x2, 10, 2.5 | -> 125.00 kg |
-| 150.00 kg x 3 | 20x3, 5 | -> 150.00 kg |
-| 187.50 kg x 5 | 20x4, 2.5, 1.25 | -> 187.50 kg |
-| 212.50 kg x 3 | 20x4, 10, 5, 1.25 | -> 212.50 kg |
-| 237.50 kg x 1+ | 20x5, 5, 2.5, 1.25 | -> 237.50 kg |
-
-
-
-Day 11
-======
-
-Bench
-----
-
-| Sets | Plates | |
-| --------------- | ------------- | ------------ |
-| 48.00 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
-| 60.00 kg x 5 | 20 | -> 60.00 kg |
-| 72.00 kg x 3 | 20, 5 | -> 70.00 kg |
-| 90.00 kg x 5 | 20, 10, 5 | -> 90.00 kg |
-| 102.00 kg x 3 | 20x2 | -> 100.00 kg |
-| 114.00 kg x 1+ | 20x2, 5, 1.25 | -> 112.50 kg |
-
-
-
-Day 12
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| --------------- | ----------- | ------------ |
-| 80.00 kg x 5 | 20, 10 | -> 80.00 kg |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 120.00 kg x 3 | 20x2, 10 | -> 120.00 kg |
-| 150.00 kg x 5 | 20x3, 5 | -> 150.00 kg |
-| 170.00 kg x 3 | 20x3, 10, 5 | -> 170.00 kg |
-| 190.00 kg x 1+ | 20x4, 5 | -> 190.00 kg |
-
-
-
-Day 13
-======
-
-Press
-----
-
-| Sets | Plates | |
-| ------------- | ----------- | ----------- |
-| 36.00 kg x 5 | 5, 2.5 | -> 35.00 kg |
-| 36.00 kg x 5 | 5, 2.5 | -> 35.00 kg |
-| 45.00 kg x 5 | 10, 2.5 | -> 45.00 kg |
-| 45.00 kg x 5 | 10, 2.5 | -> 45.00 kg |
-| 54.00 kg x 3 | 10, 5, 1.25 | -> 52.50 kg |
-| 54.00 kg x 3 | 10, 5, 1.25 | -> 52.50 kg |
-
-
-
-Day 14
-======
-
-Deadlift
-----
-
-| Sets | Plates | |
-| -------------- | ------------- | ------------ |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 125.00 kg x 5 | 20x2, 10, 2.5 | -> 125.00 kg |
-| 125.00 kg x 5 | 20x2, 10, 2.5 | -> 125.00 kg |
-| 150.00 kg x 3 | 20x3, 5 | -> 150.00 kg |
-| 150.00 kg x 3 | 20x3, 5 | -> 150.00 kg |
-
-
-
-Day 15
-======
-
-Bench
-----
-
-| Sets | Plates | |
-| ------------- | ------------- | ----------- |
-| 48.00 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
-| 48.00 kg x 5 | 10, 2.5, 1.25 | -> 47.50 kg |
-| 60.00 kg x 5 | 20 | -> 60.00 kg |
-| 60.00 kg x 5 | 20 | -> 60.00 kg |
-| 72.00 kg x 3 | 20, 5 | -> 70.00 kg |
-| 72.00 kg x 3 | 20, 5 | -> 70.00 kg |
-
-
-
-Day 16
-======
-
-Squat
-----
-
-| Sets | Plates | |
-| -------------- | -------- | ------------ |
-| 80.00 kg x 5 | 20, 10 | -> 80.00 kg |
-| 80.00 kg x 5 | 20, 10 | -> 80.00 kg |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 100.00 kg x 5 | 20x2 | -> 100.00 kg |
-| 120.00 kg x 3 | 20x2, 10 | -> 120.00 kg |
-| 120.00 kg x 3 | 20x2, 10 | -> 120.00 kg |
-
-
-New Maxes
-=========
-Bench: 122.50 kg
-Deadlift: 255.00 kg
-Press: 92.50 kg
-Squat: 205.00 kg
-```
-
Final Note
=========
diff --git a/makeReadme.sh b/makeReadme.sh
index 50bc8cc..ee6df68 100755
--- a/makeReadme.sh
+++ b/makeReadme.sh
@@ -4,12 +4,7 @@ EBNF=`make --silent EBNF`
cd examples
MINIMAL_TDL=`cat minimalExample.tdl`
MINIMAL_RESULT=`../TDL.exe -stdout minimalExample.tdl`
-GENERAL_TDL=`cat example.tdl`
-GENERAL_RESULT=`../TDL.exe -stdout example.tdl`
STARTING_STRENGTH_TDL=`cat StartingStrength.tdl`
-STARTING_STRENGTH_RESULT=`../TDL.exe -stdout StartingStrength.tdl`
-WENDLERS_531_TDL=`cat 531.tdl`
-WENDLERS_531_RESULT=`../TDL.exe -stdout 531.tdl`
cd ../
cat << EOF
@@ -121,11 +116,10 @@ Examples
========
[Skip](#final-note)
-I made a [minimal](#minimal-example) and a [broader](#broad-example) example to show what the language
-is actually about.
+I made a few examples to show what the language
+is actually about. I will list two of them here, you can find more in
+the folder [examples](https://github.com/gutmet/TDL/tree/master/examples).
-I also made some examples for common lifting plans: [StartingStrength](#starting-strength), [5/3/1](#531)
-(see folder [examples](https://github.com/gutmet/TDL/tree/master/examples) for more)
Minimal Example
---------------
@@ -143,25 +137,10 @@ Output:
$MINIMAL_RESULT
\`\`\`
-Broad Example
--------------
-[Skip](#starting-strength)
-
-Input:
-
-\`\`\`
-$GENERAL_TDL
-\`\`\`
-
-Output:
-
-\`\`\`
-$GENERAL_RESULT
-\`\`\`
Starting Strength
-----------------
-[Skip](#531)
+[Skip](#final-note)
The Starting Strength program is not usually expressed in terms of percentages.
Rippetoe states that you should start with an empty bar and throw in three
@@ -177,29 +156,6 @@ Input:
$STARTING_STRENGTH_TDL
\`\`\`
-Output:
-
-\`\`\`
-$STARTING_STRENGTH_RESULT
-\`\`\`
-
-
-5/3/1
-----
-[Skip](#final-note)
-
-Input:
-
-\`\`\`
-$WENDLERS_531_TDL
-\`\`\`
-
-Output:
-
-\`\`\`
-$WENDLERS_531_RESULT
-\`\`\`
-
Final Note
=========