Russian Bench Press CLI

A Python CLI utility to generate a 6-week "Russian Bench Press" peaking program. It outputs an .ics file that can be imported into your favorite calendar application (Google Calendar, Apple Calendar, Outlook, etc.).

Features

• Customizable Schedule: Set your workout days and times (e.g., Mon/Wed/Fri or Tue/Thu/Sat).
• Progressive Overload: Automatically calculates weights based on your 1 Rep Max (1RM).
• Calendar Integration: Generates a standard .ics file.

Requirements

• Python 3.6+
• No external dependencies for the standalone executable.

Usage

Standalone Executable (.pyz)

You can run the standalone file directly:

python3 russian_bench.pyz -1rm 100 --schedule Mon 18:00 Wed 18:00 Fri 18:00

Arguments

• -1rm <weight>: Required. Your current 1 Rep Max (e.g., 100, 225.5).
• --schedule <Day> <Time> <Day> <Time> <Day> <Time>: Required. The 3 days and times you want to train each week.
  • Format: Day HH:MM.
  • Example: Mon 08:00 Wed 18:30 Sat 10:00.
• --start-date <YYYY-MM-DD>: Optional. The date to start the program (defaults to the next Monday).
• --output <filename>: Optional. The output filename (default: program.ics).

Examples

Generate a program starting next Monday for a 120kg bencher, training MWF evenings:

python3 russian_bench.pyz -1rm 120 --schedule Mon 18:00 Wed 18:00 Fri 18:00

Generate a program starting on a specific date:

python3 russian_bench.pyz -1rm 250 --start-date 2023-11-01 --schedule Tue 06:00 Thu 06:00 Sat 09:00 --output my_bench_cycle.ics

Build Instructions

To build the standalone .pyz file:

./build.sh

This will create russian_bench.pyz in the current directory.

Development

Running Tests

To run the unit and integration tests:

1. Install dependencies:

   pip install -r requirements.txt

2. Run tests:

   python3 -m unittest discover tests