Workout
Cycle
Week
Session History
All logged workouts across every cycle.
| Cycle/Wk | Date | Day | Primary | Working Sets | AMRAP | Est. 1RM | Note |
|---|
☐
No sessions logged. Head to Workout to get started.
Progress
Training maxes, 1RMs, and AMRAP trends.
⇌
Log some workouts to see progress.
Setup
Lifts, schedule, units, and accessories.
Weight Unit
Rounding: lb rounds to nearest 2.5 — kg rounds to nearest 1.25
1-Rep Maxes & Training Maxes
Weekly Schedule
Assign a day of the week to each training day. Days are for reference only and shown on workout cards.
Accessory Work
Customize the accessory exercises for each training day. Click any exercise to edit it.
Configuration
Backup, restore, and Google Drive sync.
Backup & Restore
Export your full data as a JSON file to back it up, or import a previously exported file to restore everything including history, cycles, and settings.
Google Drive Sync
Connect to a Google Apps Script web app to sync your data across devices. You only need to paste your script URL once.
Paste the URL after deploying your Apps Script. See instructions below.
Setup Instructions
- Go to script.google.com and click New project.
- Delete any existing code and paste in the Apps Script code from the 531-sync.gs file you downloaded alongside this HTML file.
- Click Deploy → New deployment. Set type to Web app, set Execute as to Me, and set Who has access to Anyone. This is required for cross-origin requests to work — your data is still private because only your account can write to the Drive file.
- Click Deploy, authorize when prompted, then copy the Web app URL.
- Paste it in the field above and click Save & Test.
- Use Save to Google to save your data and Load from Google to load it on another device.
Your data is stored in a private Google Drive file only your Google account can access. Nothing is shared publicly.
Required: Deploy with Who has access: Anyone. Without this, all requests fail with a network error. Your data remains private — only your account can modify the Drive file.
You can test your URL directly in a browser — paste it with
?action=ping appended and you should see {"status":"ok"}.Today
Rest Timer
0:00
:
Plate Calculator
POUNDS — 45 lb bar
KILOGRAMS — 20 kg bar
QUICK-LOAD FROM TMs
Plate Calculator
Enter a target weight to see which plates to load on each side of the bar.
Pounds (lb)
Bar: 45 lb
Kilograms (kg)
Bar: 20 kg
Quick-load from current training maxes
More
Additional tools and configuration.
Plate Calculator
Calculate plates for any weight in lb and kg
Setup
Training maxes, schedule, units, accessories
Configuration
Backup, restore, and Google Drive sync