531.js
Given a 1RM, generate a 4 week 5/3/1 cycle.
Setup
$ npm install 531
API
fto(max, [options])
-> Array
Given a max
(Number), generates an array of weeks. Each week has:
name
: The name of the week, e.g. "Week 1"sets
: An Array
of sets
Each set has:
ratio
: (Number) The ratio of the 90% 1RM to use for that setrepetitions
: (Number) The number of repetitions to performweight
: (Number) The total weight to usemax
: (Boolean) Whether that set should be performed for the maximum number of sets possible
options
may contain:
round
: Defaults to 'down'
. Set to 'up'
to round up to the nearest incrementincrement
: Defaults to 5
. Sets the increment to use when rounding weights.use90
: Defaults to true
. Set to false
to use 100% of your 1RM for calculations.
Example
var fto = require('531');
var cycle = fto(455);
console.log('Next cycle, my first deadlift will be:', cycle[0].sets[0].weight, 'lbs');