nicolasleander · May 22, 2024 16:22 · May 22, 2024
diff --git a/output.txt b/output.txt
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+Week 1 - Workout Schedule
+Monday:
+  Back Squat: RPE 8-9.5 @ 94kg, 5 sets of 5
+  Power Snatch: 60-70% @ 42kg - 49kg, 3 sets of 2
+  Clean and Jerk: 60-70% @ 42kg - 49kg, 3 sets of 1
+
+Tuesday:
+  Back Squat: RPE 8-9.5 @ 94kg, 5 sets of 5
+  Snatch: 60-70% @ 42kg - 49kg, 3 sets of 2
+  Power Clean and Jerk: 60-70% @ 42kg - 49kg, 3 sets of 1
+
+Wednesday:
+  Back Squat: RPE 8-9.5 @ 94kg, 5 sets of 5
+  Power Snatch: 60-70% @ 42kg - 49kg, 3 sets of 2
+  Clean and Jerk: 60-70% @ 42kg - 49kg, 3 sets of 1
+
+Thursday:
+  Rest Day
+
+Friday:
+  Back Squat: RPE 8-9.5 @ 94kg, 5 sets of 5
+  Snatch: 60-70% @ 42kg - 49kg, 3 sets of 2
+  Power Clean and Jerk: 60-70% @ 42kg - 49kg, 3 sets of 1
+
+Saturday:
+  Back Squat: RPE 8-9.5 @ 94kg, 5 sets of 5
+  Power Snatch: 60-70% @ 42kg - 49kg, 3 sets of 2
+  Clean and Jerk: 60-70% @ 42kg - 49kg, 3 sets of 1
+
+Sunday:
+  Back Squat: 65% @ 65kg, 3 sets of 5
+  Snatch: 60-70% @ 42kg - 49kg, 3 sets of 2
+  Power Clean and Jerk: 60-70% @ 42kg - 49kg, 3 sets of 1
diff --git a/squat.rb b/squat.rb
@@ -0,0 +1,101 @@
+# ### Squat Program (with RPE + %)
+
+# **Week 1 - Week 5 (W1 - W5)**
+
+# **Day 1 (Monday)**
+
+# - Back Squat: RPE 8-9.5, 5 sets of 5 reps
+# - Power Snatch: 60-70% of 1RM, 3 sets of 2 reps
+# - Clean and Jerk: 60-70% of 1RM, 3 sets of 1 rep
+
+# **Day 2 (Tuesday)**
+
+# - Back Squat: RPE 8-9.5, 5 sets of 5 reps
+# - Snatch: 60-70% of 1RM, 3 sets of 2 reps
+# - Power Clean and Jerk: 60-70% of 1RM, 3 sets of 1 rep
+
+# **Day 3 (Wednesday)**
+
+# - Back Squat: RPE 8-9.5, 5 sets of 5 reps
+# - Power Snatch: 60-70% of 1RM, 3 sets of 2 reps
+# - Clean and Jerk: 60-70% of 1RM, 3 sets of 1 rep
+
+# **Day 4 (Thursday)**
+
+# - Day off
+
+# **Day 5 (Friday)**
+
+# - Back Squat: RPE 8-9.5, 5 sets of 5 reps
+# - Snatch: 60-70% of 1RM, 3 sets of 2 reps
+# - Power Clean and Jerk: 60-70% of 1RM, 3 sets of 1 rep
+
+# **Day 6 (Saturday)**
+
+# - Back Squat: RPE 8-9.5, 5 sets of 5 reps
+# - Power Snatch: 60-70% of 1RM, 3 sets of 2 reps
+# - Clean and Jerk: 60-70% of 1RM, 3 sets of 1 rep
+
+# **Day 7 (Sunday)**
+
+# - Back Squat: 65% of 1RM, 3 sets of 5 reps
+# - Snatch: 60-70% of 1RM, 3 sets of 2 reps
+# - Power Clean and Jerk: 60-70% of 1RM, 3 sets of 1 rep
+
+# This routine provides a comprehensive structure, focusing on building strength and power in squatting, as well as technique in Olympic lifts across a week, with one rest day.
+
+def generate_workout(week)
+  rm = {squat: 100, snatch: 70, clean_and_jerk: 70}
+  rpe_squat_weight = (0.935 * rm[:squat]).round  # Average for RPE 8-9.5
+
+  exercises = [
+    {day: "Monday", workouts: [
+      {name: "Back Squat", type: "RPE 8-9.5", sets: 5, reps: 5, weight: rpe_squat_weight},
+      {name: "Power Snatch", type: "60-70%", sets: 3, reps: 2, weight: (0.6 * rm[:snatch]).round..(0.7 * rm[:snatch]).round},
+      {name: "Clean and Jerk", type: "60-70%", sets: 3, reps: 1, weight: (0.6 * rm[:clean_and_jerk]).round..(0.7 * rm[:clean_and_jerk]).round}
+    ]},
+    {day: "Tuesday", workouts: [
+      {name: "Back Squat", type: "RPE 8-9.5", sets: 5, reps: 5, weight: rpe_squat_weight},
+      {name: "Snatch", type: "60-70%", sets: 3, reps: 2, weight: (0.6 * rm[:snatch]).round..(0.7 * rm[:snatch]).round},
+      {name: "Power Clean and Jerk", type: "60-70%", sets: 3, reps: 1, weight: (0.6 * rm[:clean_and_jerk]).round..(0.7 * rm[:clean_and_jerk]).round}
+    ]},
+    {day: "Wednesday", workouts: [
+      {name: "Back Squat", type: "RPE 8-9.5", sets: 5, reps: 5, weight: rpe_squat_weight},
+      {name: "Power Snatch", type: "60-70%", sets: 3, reps: 2, weight: (0.6 * rm[:snatch]).round..(0.7 * rm[:snatch]).round},
+      {name: "Clean and Jerk", type: "60-70%", sets: 3, reps: 1, weight: (0.6 * rm[:clean_and_jerk]).round..(0.7 * rm[:clean_and_jerk]).round}
+    ]},
+    {day: "Thursday", workouts: []},
+    {day: "Friday", workouts: [
+      {name: "Back Squat", type: "RPE 8-9.5", sets: 5, reps: 5, weight: rpe_squat_weight},
+      {name: "Snatch", type: "60-70%", sets: 3, reps: 2, weight: (0.6 * rm[:snatch]).round..(0.7 * rm[:snatch]).round},
+      {name: "Power Clean and Jerk", type: "60-70%", sets: 3, reps: 1, weight: (0.6 * rm[:clean_and_jerk]).round..(0.7 * rm[:clean_and_jerk]).round}
+    ]},
+    {day: "Saturday", workouts: [
+      {name: "Back Squat", type: "RPE 8-9.5", sets: 5, reps: 5, weight: rpe_squat_weight},
+      {name: "Power Snatch", type: "60-70%", sets: 3, reps: 2, weight: (0.6 * rm[:snatch]).round..(0.7 * rm[:snatch]).round},
+      {name: "Clean and Jerk", type: "60-70%", sets: 3, reps: 1, weight: (0.6 * rm[:clean_and_jerk]).round..(0.7 * rm[:clean_and_jerk]).round}
+    ]},
+    {day: "Sunday", workouts: [
+      {name: "Back Squat", type: "65%", sets: 3, reps: 5, weight: (0.65 * rm[:squat]).round},
+      {name: "Snatch", type: "60-70%", sets: 3, reps: 2, weight: (0.6 * rm[:snatch]).round..(0.7 * rm[:snatch]).round},
+      {name: "Power Clean and Jerk", type: "60-70%", sets: 3, reps: 1, weight: (0.6 * rm[:clean_and_jerk]).round..(0.7 * rm[:clean_and_jerk]).round}
+    ]}
+  ]
+
+  puts "Week #{week} - Workout Schedule"
+
+  exercises.each do |day|
+    puts "#{day[:day]}:"
+    if day[:workouts].empty?
+      puts "  Rest Day"
+    else
+      day[:workouts].each do |workout|
+        weight_str = workout[:weight].is_a?(Range) ? "#{workout[:weight].min}kg - #{workout[:weight].max}kg" : "#{workout[:weight]}kg"
+        puts "  #{workout[:name]}: #{workout[:type]} @ #{weight_str}, #{workout[:sets]} sets of #{workout[:reps]}"
+      end
+    end
+    puts "\n"
+  end
+end
+
+generate_workout(1)
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