connor
f1de9ff3fb
- Plan takes rpe_targets, one RPE per week; its length sets the block length. - src/language/opengym.py converts a plan into OpenGym routines queued as a rotation and pushes them through the API, with a state backup before each write. - scratch.py gains --opengym, --opengym-dry-run, --opengym-replace, --opengym-migrate and --opengym-accessories, plus the current block's numbers and accessory layout. - Fix the kg-to-lb factor in scratch.py (2.20462).
9.7 KiB
9.7 KiB
| 1 | Week | Day | Lift | Goal | Set | Reps | RPE | Weight | Set Volume |
|---|---|---|---|---|---|---|---|---|---|
| 2 | 1 | 1 | Squat | Volume | 1 | 5 | 4.0 | 100.0 | 500.0 |
| 3 | 1 | 1 | Squat | Volume | 2 | 5 | 5.5 | 107.5 | 537.5 |
| 4 | 1 | 1 | Squat | Volume | 3 | 5 | 7.0 | 112.5 | 562.5 |
| 5 | 1 | 1 | Squat | Volume | 4 | 5 | 7.0 | 112.5 | 562.5 |
| 6 | 1 | 1 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 7 | 1 | 1 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 8 | 1 | 1 | Bench | Volume | 1 | 5 | 4.0 | 82.5 | 412.5 |
| 9 | 1 | 1 | Bench | Volume | 2 | 5 | 5.5 | 87.5 | 437.5 |
| 10 | 1 | 1 | Bench | Volume | 3 | 5 | 7.0 | 90.0 | 450.0 |
| 11 | 1 | 1 | Bench | Volume | 4 | 5 | 7.0 | 90.0 | 450.0 |
| 12 | 1 | 1 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 13 | 1 | 1 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 14 | 1 | 1 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 15 | 1 | 2 | Squat | Volume | 1 | 5 | 4.0 | 100.0 | 500.0 |
| 16 | 1 | 2 | Squat | Volume | 2 | 5 | 5.5 | 107.5 | 537.5 |
| 17 | 1 | 2 | Squat | Volume | 3 | 5 | 7.0 | 112.5 | 562.5 |
| 18 | 1 | 2 | Squat | Volume | 4 | 5 | 7.0 | 112.5 | 562.5 |
| 19 | 1 | 2 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 20 | 1 | 2 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 21 | 1 | 2 | Deadlift | Volume | 1 | 5 | 4.0 | 110.0 | 550.0 |
| 22 | 1 | 2 | Deadlift | Volume | 2 | 5 | 5.5 | 117.5 | 587.5 |
| 23 | 1 | 2 | Deadlift | Volume | 3 | 5 | 7.0 | 122.5 | 612.5 |
| 24 | 1 | 2 | Deadlift | Volume | 4 | 5 | 7.0 | 122.5 | 612.5 |
| 25 | 1 | 2 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 26 | 1 | 2 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 27 | 1 | 3 | Bench | Volume | 1 | 5 | 4.0 | 82.5 | 412.5 |
| 28 | 1 | 3 | Bench | Volume | 2 | 5 | 5.5 | 87.5 | 437.5 |
| 29 | 1 | 3 | Bench | Volume | 3 | 5 | 7.0 | 90.0 | 450.0 |
| 30 | 1 | 3 | Bench | Volume | 4 | 5 | 7.0 | 90.0 | 450.0 |
| 31 | 1 | 3 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 32 | 1 | 3 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 33 | 1 | 3 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 34 | 1 | 3 | Deadlift | Volume | 1 | 5 | 4.0 | 110.0 | 550.0 |
| 35 | 1 | 3 | Deadlift | Volume | 2 | 5 | 5.5 | 117.5 | 587.5 |
| 36 | 1 | 3 | Deadlift | Volume | 3 | 5 | 7.0 | 122.5 | 612.5 |
| 37 | 1 | 3 | Deadlift | Volume | 4 | 5 | 7.0 | 122.5 | 612.5 |
| 38 | 1 | 3 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 39 | 1 | 3 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 40 | 1 | 4 | Squat | Strength | 1 | 5 | 4.5 | 102.5 | 512.5 |
| 41 | 1 | 4 | Squat | Strength | 2 | 3 | 6.0 | 115.0 | 345.0 |
| 42 | 1 | 4 | Squat | Strength | 3 | 1 | 7.5 | 130.0 | 130.0 |
| 43 | 1 | 4 | Squat | Strength | 4 | 3 | 7.5 | 120.0 | 360.0 |
| 44 | 1 | 4 | Squat | Strength | 5 | 3 | 7.5 | 120.0 | 360.0 |
| 45 | 1 | 4 | Bench | Strength | 1 | 5 | 4.5 | 82.5 | 412.5 |
| 46 | 1 | 4 | Bench | Strength | 2 | 3 | 6.0 | 92.5 | 277.5 |
| 47 | 1 | 4 | Bench | Strength | 3 | 1 | 7.5 | 105.0 | 105.0 |
| 48 | 1 | 4 | Bench | Strength | 4 | 3 | 7.5 | 97.5 | 292.5 |
| 49 | 1 | 4 | Bench | Strength | 5 | 3 | 7.5 | 97.5 | 292.5 |
| 50 | 1 | 4 | Deadlift | Strength | 1 | 5 | 4.5 | 112.5 | 562.5 |
| 51 | 1 | 4 | Deadlift | Strength | 2 | 3 | 6.0 | 125.0 | 375.0 |
| 52 | 1 | 4 | Deadlift | Strength | 3 | 1 | 7.5 | 140.0 | 140.0 |
| 53 | 1 | 4 | Deadlift | Strength | 4 | 2 | 7.5 | 135.0 | 270.0 |
| 54 | 1 | 4 | Deadlift | Strength | 5 | 2 | 7.5 | 135.0 | 270.0 |
| 55 | 2 | 1 | Squat | Volume | 1 | 5 | 4.5 | 102.5 | 512.5 |
| 56 | 2 | 1 | Squat | Volume | 2 | 5 | 6.0 | 107.5 | 537.5 |
| 57 | 2 | 1 | Squat | Volume | 3 | 5 | 7.5 | 112.5 | 562.5 |
| 58 | 2 | 1 | Squat | Volume | 4 | 5 | 7.5 | 112.5 | 562.5 |
| 59 | 2 | 1 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 60 | 2 | 1 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 61 | 2 | 1 | Bench | Volume | 1 | 5 | 4.5 | 82.5 | 412.5 |
| 62 | 2 | 1 | Bench | Volume | 2 | 5 | 6.0 | 87.5 | 437.5 |
| 63 | 2 | 1 | Bench | Volume | 3 | 5 | 7.5 | 92.5 | 462.5 |
| 64 | 2 | 1 | Bench | Volume | 4 | 5 | 7.5 | 92.5 | 462.5 |
| 65 | 2 | 1 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 66 | 2 | 1 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 67 | 2 | 1 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 68 | 2 | 2 | Squat | Volume | 1 | 5 | 4.5 | 102.5 | 512.5 |
| 69 | 2 | 2 | Squat | Volume | 2 | 5 | 6.0 | 107.5 | 537.5 |
| 70 | 2 | 2 | Squat | Volume | 3 | 5 | 7.5 | 112.5 | 562.5 |
| 71 | 2 | 2 | Squat | Volume | 4 | 5 | 7.5 | 112.5 | 562.5 |
| 72 | 2 | 2 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 73 | 2 | 2 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 74 | 2 | 2 | Deadlift | Volume | 1 | 6 | 4.5 | 107.5 | 645.0 |
| 75 | 2 | 2 | Deadlift | Volume | 2 | 6 | 6.0 | 115.0 | 690.0 |
| 76 | 2 | 2 | Deadlift | Volume | 3 | 6 | 7.5 | 120.0 | 720.0 |
| 77 | 2 | 2 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 78 | 2 | 2 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 79 | 2 | 3 | Bench | Volume | 1 | 5 | 4.5 | 82.5 | 412.5 |
| 80 | 2 | 3 | Bench | Volume | 2 | 5 | 6.0 | 87.5 | 437.5 |
| 81 | 2 | 3 | Bench | Volume | 3 | 5 | 7.5 | 92.5 | 462.5 |
| 82 | 2 | 3 | Bench | Volume | 4 | 5 | 7.5 | 92.5 | 462.5 |
| 83 | 2 | 3 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 84 | 2 | 3 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 85 | 2 | 3 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 86 | 2 | 3 | Deadlift | Volume | 1 | 6 | 4.5 | 107.5 | 645.0 |
| 87 | 2 | 3 | Deadlift | Volume | 2 | 6 | 6.0 | 115.0 | 690.0 |
| 88 | 2 | 3 | Deadlift | Volume | 3 | 6 | 7.5 | 120.0 | 720.0 |
| 89 | 2 | 3 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 90 | 2 | 3 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 91 | 2 | 4 | Squat | Strength | 1 | 5 | 5.0 | 105.0 | 525.0 |
| 92 | 2 | 4 | Squat | Strength | 2 | 3 | 6.5 | 117.5 | 352.5 |
| 93 | 2 | 4 | Squat | Strength | 3 | 1 | 8.0 | 130.0 | 130.0 |
| 94 | 2 | 4 | Squat | Strength | 4 | 3 | 8.0 | 122.5 | 367.5 |
| 95 | 2 | 4 | Squat | Strength | 5 | 3 | 8.0 | 122.5 | 367.5 |
| 96 | 2 | 4 | Bench | Strength | 1 | 5 | 5.0 | 85.0 | 425.0 |
| 97 | 2 | 4 | Bench | Strength | 2 | 3 | 6.5 | 95.0 | 285.0 |
| 98 | 2 | 4 | Bench | Strength | 3 | 1 | 8.0 | 105.0 | 105.0 |
| 99 | 2 | 4 | Bench | Strength | 4 | 3 | 8.0 | 100.0 | 300.0 |
| 100 | 2 | 4 | Bench | Strength | 5 | 3 | 8.0 | 100.0 | 300.0 |
| 101 | 2 | 4 | Deadlift | Strength | 1 | 5 | 5.0 | 115.0 | 575.0 |
| 102 | 2 | 4 | Deadlift | Strength | 2 | 3 | 6.5 | 127.5 | 382.5 |
| 103 | 2 | 4 | Deadlift | Strength | 3 | 1 | 8.0 | 142.5 | 142.5 |
| 104 | 2 | 4 | Deadlift | Strength | 4 | 4 | 8.0 | 130.0 | 520.0 |
| 105 | 3 | 1 | Squat | Volume | 1 | 5 | 5.0 | 105.0 | 525.0 |
| 106 | 3 | 1 | Squat | Volume | 2 | 5 | 6.5 | 110.0 | 550.0 |
| 107 | 3 | 1 | Squat | Volume | 3 | 5 | 8.0 | 115.0 | 575.0 |
| 108 | 3 | 1 | Squat | Volume | 4 | 5 | 8.0 | 115.0 | 575.0 |
| 109 | 3 | 1 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 110 | 3 | 1 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 111 | 3 | 1 | Bench | Volume | 1 | 5 | 5.0 | 85.0 | 425.0 |
| 112 | 3 | 1 | Bench | Volume | 2 | 5 | 6.5 | 90.0 | 450.0 |
| 113 | 3 | 1 | Bench | Volume | 3 | 5 | 8.0 | 92.5 | 462.5 |
| 114 | 3 | 1 | Bench | Volume | 4 | 5 | 8.0 | 92.5 | 462.5 |
| 115 | 3 | 1 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 116 | 3 | 1 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 117 | 3 | 1 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 118 | 3 | 2 | Squat | Volume | 1 | 5 | 5.0 | 105.0 | 525.0 |
| 119 | 3 | 2 | Squat | Volume | 2 | 5 | 6.5 | 110.0 | 550.0 |
| 120 | 3 | 2 | Squat | Volume | 3 | 5 | 8.0 | 115.0 | 575.0 |
| 121 | 3 | 2 | Squat | Volume | 4 | 5 | 8.0 | 115.0 | 575.0 |
| 122 | 3 | 2 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 123 | 3 | 2 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 124 | 3 | 2 | Deadlift | Volume | 1 | 6 | 5.0 | 110.0 | 660.0 |
| 125 | 3 | 2 | Deadlift | Volume | 2 | 6 | 6.5 | 117.5 | 705.0 |
| 126 | 3 | 2 | Deadlift | Volume | 3 | 6 | 8.0 | 122.5 | 735.0 |
| 127 | 3 | 2 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 128 | 3 | 2 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 129 | 3 | 3 | Bench | Volume | 1 | 5 | 5.0 | 85.0 | 425.0 |
| 130 | 3 | 3 | Bench | Volume | 2 | 5 | 6.5 | 90.0 | 450.0 |
| 131 | 3 | 3 | Bench | Volume | 3 | 5 | 8.0 | 92.5 | 462.5 |
| 132 | 3 | 3 | Bench | Volume | 4 | 5 | 8.0 | 92.5 | 462.5 |
| 133 | 3 | 3 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 134 | 3 | 3 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 135 | 3 | 3 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 136 | 3 | 3 | Deadlift | Volume | 1 | 6 | 5.0 | 110.0 | 660.0 |
| 137 | 3 | 3 | Deadlift | Volume | 2 | 6 | 6.5 | 117.5 | 705.0 |
| 138 | 3 | 3 | Deadlift | Volume | 3 | 6 | 8.0 | 122.5 | 735.0 |
| 139 | 3 | 3 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 140 | 3 | 3 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 141 | 3 | 4 | Squat | Strength | 1 | 5 | 5.5 | 107.5 | 537.5 |
| 142 | 3 | 4 | Squat | Strength | 2 | 3 | 7.0 | 120.0 | 360.0 |
| 143 | 3 | 4 | Squat | Strength | 3 | 1 | 8.5 | 132.5 | 132.5 |
| 144 | 3 | 4 | Squat | Strength | 4 | 3 | 8.5 | 125.0 | 375.0 |
| 145 | 3 | 4 | Squat | Strength | 5 | 3 | 8.5 | 125.0 | 375.0 |
| 146 | 3 | 4 | Bench | Strength | 1 | 5 | 5.5 | 87.5 | 437.5 |
| 147 | 3 | 4 | Bench | Strength | 2 | 3 | 7.0 | 97.5 | 292.5 |
| 148 | 3 | 4 | Bench | Strength | 3 | 1 | 8.5 | 107.5 | 107.5 |
| 149 | 3 | 4 | Bench | Strength | 4 | 3 | 8.5 | 100.0 | 300.0 |
| 150 | 3 | 4 | Bench | Strength | 5 | 3 | 8.5 | 100.0 | 300.0 |
| 151 | 3 | 4 | Deadlift | Strength | 1 | 5 | 5.5 | 117.5 | 587.5 |
| 152 | 3 | 4 | Deadlift | Strength | 2 | 3 | 7.0 | 130.0 | 390.0 |
| 153 | 3 | 4 | Deadlift | Strength | 3 | 1 | 8.5 | 145.0 | 145.0 |
| 154 | 3 | 4 | Deadlift | Strength | 4 | 4 | 8.5 | 132.5 | 530.0 |
| 155 | 4 | 1 | Squat | Volume | 1 | 5 | 5.5 | 107.5 | 537.5 |
| 156 | 4 | 1 | Squat | Volume | 2 | 5 | 7.0 | 112.5 | 562.5 |
| 157 | 4 | 1 | Squat | Volume | 3 | 5 | 8.5 | 117.5 | 587.5 |
| 158 | 4 | 1 | Squat | Volume | 4 | 5 | 8.5 | 117.5 | 587.5 |
| 159 | 4 | 1 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 160 | 4 | 1 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 161 | 4 | 1 | Bench | Volume | 1 | 5 | 5.5 | 87.5 | 437.5 |
| 162 | 4 | 1 | Bench | Volume | 2 | 5 | 7.0 | 90.0 | 450.0 |
| 163 | 4 | 1 | Bench | Volume | 3 | 5 | 8.5 | 95.0 | 475.0 |
| 164 | 4 | 1 | Bench | Volume | 4 | 5 | 8.5 | 95.0 | 475.0 |
| 165 | 4 | 1 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 166 | 4 | 1 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 167 | 4 | 1 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 168 | 4 | 2 | Squat | Volume | 1 | 5 | 5.5 | 107.5 | 537.5 |
| 169 | 4 | 2 | Squat | Volume | 2 | 5 | 7.0 | 112.5 | 562.5 |
| 170 | 4 | 2 | Squat | Volume | 3 | 5 | 8.5 | 117.5 | 587.5 |
| 171 | 4 | 2 | Squat | Volume | 4 | 5 | 8.5 | 117.5 | 587.5 |
| 172 | 4 | 2 | Pause Squat | Volume | 1 | 6 | 7 | 100.0 | 600.0 |
| 173 | 4 | 2 | Pause Squat | Volume | 2 | 6 | 7 | 100.0 | 600.0 |
| 174 | 4 | 2 | Deadlift | Volume | 1 | 4 | 5.5 | 120.0 | 480.0 |
| 175 | 4 | 2 | Deadlift | Volume | 2 | 4 | 7.0 | 125.0 | 500.0 |
| 176 | 4 | 2 | Deadlift | Volume | 3 | 4 | 8.5 | 132.5 | 530.0 |
| 177 | 4 | 2 | Deadlift | Volume | 4 | 4 | 8.5 | 132.5 | 530.0 |
| 178 | 4 | 2 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 179 | 4 | 2 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 180 | 4 | 3 | Bench | Volume | 1 | 5 | 5.5 | 87.5 | 437.5 |
| 181 | 4 | 3 | Bench | Volume | 2 | 5 | 7.0 | 90.0 | 450.0 |
| 182 | 4 | 3 | Bench | Volume | 3 | 5 | 8.5 | 95.0 | 475.0 |
| 183 | 4 | 3 | Bench | Volume | 4 | 5 | 8.5 | 95.0 | 475.0 |
| 184 | 4 | 3 | Close Grip Bench | Volume | 1 | 4 | 7 | 75.0 | 300.0 |
| 185 | 4 | 3 | Close Grip Bench | Volume | 2 | 4 | 7 | 75.0 | 300.0 |
| 186 | 4 | 3 | Close Grip Bench | Volume | 3 | 4 | 7 | 75.0 | 300.0 |
| 187 | 4 | 3 | Deadlift | Volume | 1 | 4 | 5.5 | 120.0 | 480.0 |
| 188 | 4 | 3 | Deadlift | Volume | 2 | 4 | 7.0 | 125.0 | 500.0 |
| 189 | 4 | 3 | Deadlift | Volume | 3 | 4 | 8.5 | 132.5 | 530.0 |
| 190 | 4 | 3 | Deadlift | Volume | 4 | 4 | 8.5 | 132.5 | 530.0 |
| 191 | 4 | 3 | Pause Deadlift | Volume | 1 | 5 | 7 | 112.5 | 562.5 |
| 192 | 4 | 3 | Pause Deadlift | Volume | 2 | 5 | 7 | 112.5 | 562.5 |
| 193 | 4 | 4 | Squat | Strength | 1 | 5 | 6.0 | 107.5 | 537.5 |
| 194 | 4 | 4 | Squat | Strength | 2 | 3 | 7.5 | 120.0 | 360.0 |
| 195 | 4 | 4 | Squat | Strength | 3 | 1 | 9.0 | 135.0 | 135.0 |
| 196 | 4 | 4 | Squat | Strength | 4 | 3 | 9.0 | 127.5 | 382.5 |
| 197 | 4 | 4 | Squat | Strength | 5 | 3 | 9.0 | 127.5 | 382.5 |
| 198 | 4 | 4 | Bench | Strength | 1 | 5 | 6.0 | 87.5 | 437.5 |
| 199 | 4 | 4 | Bench | Strength | 2 | 3 | 7.5 | 97.5 | 292.5 |
| 200 | 4 | 4 | Bench | Strength | 3 | 1 | 9.0 | 110.0 | 110.0 |
| 201 | 4 | 4 | Bench | Strength | 4 | 3 | 9.0 | 102.5 | 307.5 |
| 202 | 4 | 4 | Bench | Strength | 5 | 3 | 9.0 | 102.5 | 307.5 |
| 203 | 4 | 4 | Deadlift | Strength | 1 | 5 | 6.0 | 117.5 | 587.5 |
| 204 | 4 | 4 | Deadlift | Strength | 2 | 3 | 7.5 | 132.5 | 397.5 |
| 205 | 4 | 4 | Deadlift | Strength | 3 | 1 | 9.0 | 147.5 | 147.5 |
| 206 | 4 | 4 | Deadlift | Strength | 4 | 4 | 9.0 | 135.0 | 540.0 |
| 207 | 5 | 1 | Squat | Volume | 1 | 5 | 3.0 | 97.5 | 487.5 |
| 208 | 5 | 1 | Squat | Volume | 2 | 5 | 4.5 | 102.5 | 512.5 |
| 209 | 5 | 1 | Squat | Volume | 3 | 5 | 6.0 | 107.5 | 537.5 |
| 210 | 5 | 1 | Squat | Volume | 4 | 5 | 6.0 | 107.5 | 537.5 |
| 211 | 5 | 1 | Bench | Volume | 1 | 5 | 3.0 | 77.5 | 387.5 |
| 212 | 5 | 1 | Bench | Volume | 2 | 5 | 4.5 | 82.5 | 412.5 |
| 213 | 5 | 1 | Bench | Volume | 3 | 5 | 6.0 | 87.5 | 437.5 |
| 214 | 5 | 1 | Bench | Volume | 4 | 5 | 6.0 | 87.5 | 437.5 |
| 215 | 5 | 2 | Squat | Volume | 1 | 5 | 3.0 | 97.5 | 487.5 |
| 216 | 5 | 2 | Squat | Volume | 2 | 5 | 4.5 | 102.5 | 512.5 |
| 217 | 5 | 2 | Squat | Volume | 3 | 5 | 6.0 | 107.5 | 537.5 |
| 218 | 5 | 2 | Squat | Volume | 4 | 5 | 6.0 | 107.5 | 537.5 |
| 219 | 5 | 2 | Deadlift | Volume | 1 | 4 | 3.0 | 110.0 | 440.0 |
| 220 | 5 | 2 | Deadlift | Volume | 2 | 4 | 4.5 | 117.5 | 470.0 |
| 221 | 5 | 2 | Deadlift | Volume | 3 | 4 | 6.0 | 122.5 | 490.0 |
| 222 | 5 | 2 | Deadlift | Volume | 4 | 4 | 6.0 | 122.5 | 490.0 |
| 223 | 5 | 3 | Bench | Volume | 1 | 5 | 3.0 | 77.5 | 387.5 |
| 224 | 5 | 3 | Bench | Volume | 2 | 5 | 4.5 | 82.5 | 412.5 |
| 225 | 5 | 3 | Bench | Volume | 3 | 5 | 6.0 | 87.5 | 437.5 |
| 226 | 5 | 3 | Bench | Volume | 4 | 5 | 6.0 | 87.5 | 437.5 |
| 227 | 5 | 3 | Deadlift | Volume | 1 | 4 | 3.0 | 110.0 | 440.0 |
| 228 | 5 | 3 | Deadlift | Volume | 2 | 4 | 4.5 | 117.5 | 470.0 |
| 229 | 5 | 3 | Deadlift | Volume | 3 | 4 | 6.0 | 122.5 | 490.0 |
| 230 | 5 | 3 | Deadlift | Volume | 4 | 4 | 6.0 | 122.5 | 490.0 |
| 231 | 5 | 4 | Squat | Strength | 1 | 5 | 6.0 | 107.5 | 537.5 |
| 232 | 5 | 4 | Squat | Strength | 2 | 3 | 7.0 | 120.0 | 360.0 |
| 233 | 5 | 4 | Squat | Strength | 3 | 1 | 7.0 | 127.5 | 127.5 |
| 234 | 5 | 4 | Squat | Strength | 4 | 1 | 8.5 | 132.5 | 132.5 |
| 235 | 5 | 4 | Squat | Strength | 5 | 1 | 10.0 | 142.5 | 142.5 |
| 236 | 5 | 4 | Bench | Strength | 1 | 5 | 6.0 | 87.5 | 437.5 |
| 237 | 5 | 4 | Bench | Strength | 2 | 3 | 7.0 | 97.5 | 292.5 |
| 238 | 5 | 4 | Bench | Strength | 3 | 1 | 7.0 | 102.5 | 102.5 |
| 239 | 5 | 4 | Bench | Strength | 4 | 1 | 8.5 | 107.5 | 107.5 |
| 240 | 5 | 4 | Bench | Strength | 5 | 1 | 10.0 | 115.0 | 115.0 |
| 241 | 5 | 4 | Deadlift | Strength | 1 | 5 | 6.0 | 117.5 | 587.5 |
| 242 | 5 | 4 | Deadlift | Strength | 2 | 3 | 7.0 | 130.0 | 390.0 |
| 243 | 5 | 4 | Deadlift | Strength | 3 | 1 | 7.0 | 137.5 | 137.5 |
| 244 | 5 | 4 | Deadlift | Strength | 4 | 1 | 8.5 | 145.0 | 145.0 |
| 245 | 5 | 4 | Deadlift | Strength | 5 | 1 | 10.0 | 155.0 | 155.0 |