In this release, these things are used to take a broad look at the training and see where people are spending a lot of their time.
In order to see this, it is pretty simple. Just click 'Analyze'. The program will go through all of your data and display some summary information.
For this release, I am also outputting some debug information. It will show you the values you have chosen for your meet lifts or overridden PR data which drive the intensity calculations. It will also show you the values that are being used for the bands/chains. Keep in mind that the program adds these values to bar weight when determining your total volume and what zone you are in.
A brief explanation of the zones:
Each zone represents a percentage of the weight being lifted compared with your 1 rep max for this lift. So, a 940 lb squatter who does a 500 lb squat is training at 53% of capacity. This is Zone 2. There is quite a bit of data out there used by Russian coaches which suggests that the majority of training should fall within certain zones, roughly 70-80%, which is zone 4.
Note that any exercise done at less than Zone 1 (40%) is NOT counted for calculations. If we did not do this, there would be far too much noise in the data. Interestingly, the reason I had to keep 40% in was because of the advanced equipment. A lot of people do their raw training at 40% of their shirted max. This is due to the phenomenon of the super-supportive bench shirts.
Right now, the only exercises involved in these calculations are those defined as part of the Core Lift set (Squat, Box Squat, Bench Press, Deadlift, and Sumo Deadlift). I will be putting in the accessory lifts as a next step as well as the ability to filter them out.
Also, the data only becomes useful when there is enough data to drive it. I recommend faithfully inputting all your core training for a month before you attempt to use these numbers to map your training out.
Eventually, the program will evolve to help you make training decisions for the week, but for now, it will just give you an idea of what you are doing. For example, my favorite lift, and also the one I happen to still make progress on is the squat. My data was pretty telling. I did quite a bit of volume and my average intensity was 66%, pretty much where it should have been.
A lift I hate, the deadlift had much lower volume and the intensity was way too high. I have always known this, but having the data right there in front of me staring me in the face was pretty conclusive.
I hope this can help you spot some weak points in your training too! Good luck!
Special thanks to Dave Bates for helping me with ideas, theories, troubleshooting and calculations.
-Tommy
Awesome update Tommy. Any ideas when one will be able to freely track assistance work along with the main lifts? Just tracking assistance lifts, not analyzing.
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