The biggest hurdle for weightlifting for me is the data entry. I usually just have a set routine I go through, and recording weight and achieved reps is what I need to do. I tried the generate feature here, and was presented with a very complex interface that I wasn't sure would streamline my weightlifting experience. I don't feel like I struggle with determining how much weight to lift each time; I just keep it simple: similar weight as last time but maybe increase by a single increment on the last few sets.
I guess the UX of the generate feature could be better (or at least I need to add some help/explanation info there). You don't have to navigate to the link and use the interface that shows up there, it's more like for fine-tuning the program, but it's optional. You can just download the Liftosaur app, and import the generated link there, and then do exactly as you said - recording the lifts that you initially described in the Planner.
IMHO there's a lot of similarities in how we write software programs and weightlifting programs. In weightlifting, we also use specific syntax to describe our workouts - like sets by reps (3x8), how close we are to failure (Rate of Perceived Exertion - RPE), percentages of Reps Max, etc.
I thought it'd make sense to formalize the syntax for weightlifting programs, and then we could build a code editor, an IDE for weightlifting programs. It would autocomplete the exercises and the syntax, show errors and highlight syntax.
And also, it'd show important properties of a program in real time. Like, what's the weekly volume per muscle group, how many days per week you hit specific muscle groups, what's the proportion of strength vs hypertrophy sets, push vs pull sets, upper vs lower sets. It'd show the graph of weekly undulation in volume and instensity per exercise when you plan multi-week programs, so you can manage your fatigue over time. And it'll show approximately how long the workout would take, so you can balance the time you spend in gym.
So, "Liftosaur: Workout Planner" is kinda an IDE for the weightlifting programs. You write workouts in plain text, using special syntax. Because it's just text, you can tweak it very quickly and easily - select, copy-paste, change, which makes it easy and fast to write the programs. It supports:
- Rep ranges (like 3 sets of 12-15 reps - 3x12-15)
- RPE (e.g. @8 - meaning it's 8 RPE - about 2 reps til failure)
- Percentages of 1RM - 1 rep max (e.g. 65%)
- If you omit weight, it'll try to come up with proper weight for you based on percentage of 1 rep max, using RPE tables. E.g. if you write `Bench Press / 3x8 @8`, it knows that generally people can do 8 reps at @8 RPE with 70% of 1RM.
- Custom rest times per exercise
E.g. example of the programs would be:
```
// 4 sets of 6 reps with 65% of 1 rep max, last set is As Many Reps As Possible
Squat / 3x6 65%, 6+ 65%
// 3 sets of 12 reps at 6 RPE
Romanian Deadlift, barbell / 3x12 @6
// 2 sets of 12-15 reps, rest timer 90s
Bent Over Row / 2x12-15 90s
```
You can also specify progressive overload, like:
```
// Linear Progression: increase by 5lb each successful workout
Squat / 3x6 65%, 6+ 65% / progress: lp(5lb)
```
And finally, you can convert the program you built into a Liftosaur app program (it's a weightlifting progress tracker), then import it there, and run it in an app while you're in gym. It'll take into account progressive overload too, and will change the weights, reps and sets oveer time how you defined.
Some examples of pre-made programs:
- Stronglifts 5x5: https://www.liftosaur.com/n/49b0b689
- "GZCL: The Rippler" from Cody Lefever: https://www.liftosaur.com/n/79520ff
Check it out, if you like weightlifting and you make programs for youself, it could be a useful tool!
