669 lines
15 KiB
Plaintext
669 lines
15 KiB
Plaintext
|
{
|
||
|
"Lifts": [
|
||
|
{
|
||
|
"Name": "Squat",
|
||
|
"Max": 200,
|
||
|
"Increment": 0,
|
||
|
"IncrementPercent": false,
|
||
|
"Bar": 0
|
||
|
}
|
||
|
],
|
||
|
"Plates": null,
|
||
|
"SetTemplates": null,
|
||
|
"TrainingDays": [
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 8,
|
||
|
"Percentage": 65,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 3,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 70,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 2,
|
||
|
"Percentage": 75,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 2,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 1,
|
||
|
"Percentage": 80,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 8,
|
||
|
"Percentage": 65,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 3,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 70,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 2,
|
||
|
"Percentage": 75,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 2,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 1,
|
||
|
"Percentage": 80,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 70,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 4,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 3,
|
||
|
"Percentage": 75,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 2,
|
||
|
"Percentage": 80,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 2,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
},
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 1,
|
||
|
"Percentage": 90,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "",
|
||
|
"Items": null,
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": "Lunges"
|
||
|
},
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 80,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "",
|
||
|
"Items": null,
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": "Lunges"
|
||
|
},
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 82.5,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "",
|
||
|
"Items": null,
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": "Lunges"
|
||
|
},
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 85,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 0,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 9,
|
||
|
"Percentage": 70,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 4,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 7,
|
||
|
"Percentage": 75,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 5,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 80,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 7,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 3,
|
||
|
"Percentage": 85,
|
||
|
"PlusWeight": 0,
|
||
|
"Amount": 10,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 9,
|
||
|
"Percentage": 70,
|
||
|
"PlusWeight": 9,
|
||
|
"Amount": 4,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 7,
|
||
|
"Percentage": 75,
|
||
|
"PlusWeight": 9,
|
||
|
"Amount": 5,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 80,
|
||
|
"PlusWeight": 9,
|
||
|
"Amount": 7,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 3,
|
||
|
"Percentage": 85,
|
||
|
"PlusWeight": 9,
|
||
|
"Amount": 10,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 9,
|
||
|
"Percentage": 70,
|
||
|
"PlusWeight": 13.5,
|
||
|
"Amount": 4,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 7,
|
||
|
"Percentage": 75,
|
||
|
"PlusWeight": 13.5,
|
||
|
"Amount": 5,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 5,
|
||
|
"Percentage": 80,
|
||
|
"PlusWeight": 13.5,
|
||
|
"Amount": 7,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "Squat",
|
||
|
"Items": [
|
||
|
{
|
||
|
"Set": {
|
||
|
"Reps": 3,
|
||
|
"Percentage": 85,
|
||
|
"PlusWeight": 13.5,
|
||
|
"Amount": 10,
|
||
|
"Notice": ""
|
||
|
},
|
||
|
"ReferenceName": "",
|
||
|
"Amount": 0
|
||
|
}
|
||
|
],
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": ""
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "",
|
||
|
"Items": null,
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": "Rest"
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "",
|
||
|
"Items": null,
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": "Rest"
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "",
|
||
|
"Items": null,
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": "Build to 1RM"
|
||
|
}
|
||
|
]
|
||
|
},
|
||
|
{
|
||
|
"Items": [
|
||
|
{
|
||
|
"LiftSchedule": {
|
||
|
"LiftName": "",
|
||
|
"Items": null,
|
||
|
"Increase": false,
|
||
|
"IncreaseAmount": 0,
|
||
|
"IncreasePercent": false
|
||
|
},
|
||
|
"Raw": "Build to 1RM"
|
||
|
}
|
||
|
]
|
||
|
}
|
||
|
]
|
||
|
}
|