alek’s log

[alek]

Oh boy.

We left for out of town on Thursday evening on 6/30; slept a couple hours in a Buc-ee's parking lot and then finished the drive on Friday. Trained on Sunday, 7/3, but I didn't train again at all during the specified deload week. Got back into town after being in the car for about 15 hours last night around 10:30 pm, and the power was out at my house until about 3 am this morning.

During the vacation, we had to take our daughter to the ER because a trout bone was stuck at the back of her mouth--it's fine... it wasn't even embedded; both kids got sick--probably from drinking too much lake water--on Thursday; and I finally caught whatever they have on the drive home yesterday.

I probably won't be able to train today, and tomorrow ain't looking good either. The DOMS are going to suck...

[alek]

7/13/22 Wednesday [Training 71] JuggAI #17
Week 7 Day 1
Deload Week

SSB Squat
245 x 10 @ 6,6.5

3 Count Paused Bench
135 x 8 @ 5.5,5.5

RDLs
225 x 8 @ 5,5

Pushups w/ Deep Stretch
BW x 12 x 2

Leg Extensions
100 x 15,15,12

MB Russian Twists
20 x 15 x 3

Notes
Given the length of time since my last session, I decided to do the deload week workouts this week rather than try to jump into the regular programming again. The soreness is going to be real enough. I may try to train on Friday and Saturday to complete the deload week; we’ll see.

I think that either my knee sleeves are shrinking or my legs may actually be getting bigger—it’s hard to tell…

[alek]

7/15/22 Friday [Training 72] JuggAI #18
Week 7 Day 2
Deload Week

Comp Bench
155 x 10 @ 6.5,6.5,7

Paused Squat
250 x 5 @ 6,6

DB RDLs
75's x 12 x 2

Comp Squat
Technique Sets
250 x 5 x 3 @ 6

Lat Pulldowns
121 x 15,15,10

Facepulls
61 x 15,12,10

Triceps Pushdown
66 x 15 x 3

Notes
Good session, but kinda gassed by the bro work; just over an hour.

[broseph]

Oh boy.

We left for out of town on Thursday evening on 6/30; slept a couple hours in a Buc-ee's parking lot and then finished the drive on Friday. Trained on Sunday, 7/3, but I didn't train again at all during the specified deload week. Got back into town after being in the car for about 15 hours last night around 10:30 pm, and the power was out at my house until about 3 am this morning.

During the vacation, we had to take our daughter to the ER because a trout bone was stuck at the back of her mouth--it's fine... it wasn't even embedded; both kids got sick--probably from drinking too much lake water--on Thursday; and I finally caught whatever they have on the drive home yesterday.

I probably won't be able to train today, and tomorrow ain't looking good either. The DOMS are going to suck...

#dadlife

Also #DOMS. We just back from vacation and I'm realizing I haven't squatted in 2 weeks. This is going to hurt.

[alek]

Oh boy.

We left for out of town on Thursday evening on 6/30; slept a couple hours in a Buc-ee's parking lot and then finished the drive on Friday. Trained on Sunday, 7/3, but I didn't train again at all during the specified deload week. Got back into town after being in the car for about 15 hours last night around 10:30 pm, and the power was out at my house until about 3 am this morning.

During the vacation, we had to take our daughter to the ER because a trout bone was stuck at the back of her mouth--it's fine... it wasn't even embedded; both kids got sick--probably from drinking too much lake water--on Thursday; and I finally caught whatever they have on the drive home yesterday.

I probably won't be able to train today, and tomorrow ain't looking good either. The DOMS are going to suck...

#dadlife

Also #DOMS. We just back from vacation and I'm realizing I haven't squatted in 2 weeks. This is going to hurt.

I was smart/dumb/?? enough to train yesterday, too. Even with a deload workout, I was pretty creaky the rest of the day.

[alek]

7/16/22 Saturday [Training 73] JuggAI #19
Week 7 Day 3
Deload Week

Paused DL
295 x 6 @ 6,6,6

Feet Up Bench
135 x 10 @ 6,7

Paused SSB Squat
220 x 8 @ 6,6

Comp Bench
165 x 8 @ 6.5,7.5

Good Mornings
Done with the SSB
100 x 10 x 3

Notes
This completed my first block with the JuggAI app. My next block is another hypertrophy block where I'll be doing the same number of reps per set but more sets. I'm also choosing to do most, if not all, of the same exercises for this block, especially on the barbell movements. The app really wants me to do high bar stuff, but I prefer the SSB for that style of squatting.

I don't plan on doing any kind of review of the app/training/whatever besides just sharing as I go.

[alek]

7/18/22 Monday [Training 74] JuggAI #20
Week 8 Day 1
2nd Hypertrophy Block

SSB Squat
265 x 10 @ 6.5
250 x 10 @ 7,7

3 Count Pause Bench
145 x 8 @ 6
150 x 8 @ 6.5
155 x 8 @ 7.5

RDLs
255 x 8 @ 6,6

MB Russian Twists
25 x 15 x 3

Leg Press
Sled + 270 x 10 x 3

Notes
Yeah, I definitely haven't been training hard enough, at least on squats. My rpe meter has not been dialed in correctly for a long time. Here's my SSB squat history with the AI app:

Date	Top Set	e1rm
6/6/22	205 x 10 @ 6	323
6/14/22	220 x 10 @ 7	344
6/20/22	230 x 10 @ 7	349
6/27/22	265 x 13 @ 9.5	423
7/13/22	245 x 10 @ 6	386
7/18/22	265 x 10 @ 6.5	410

Until that amrap on 6/27, I had no idea how off I was. Gonna push it harder from here. Bench seems to be not so bad--deadlift, too.

Top set of SSB Squats.

[JohnHelton]

Great data. AMRAP are painful, but they can be so enlightening.

[alek]

Great data. AMRAP are painful, but they can be so enlightening.

Yeah, I'll definitely be keeping them in training.

[alek]

7/18/22 Monday [Conditioning ?]

Peloton
5.84 miles in 20 minutes

Notes
I'm starting this again--cardio that is. I hope to make @augeleven proud.

[augeleven]

heh.
We all live in the shadow of guys like nsuns, mythicalstrength, Brian Alsruhe.

[alek]

7/19/22 Tuesday [Conditioning ?+1]

Peloton
6.23 miles in 20 minutes

Notes
I'm doing the "Power Zone" format for the rides. You stay in specified zones--zone 1 up to zone 7--of output for time; for this one, I did

5 minutes in zone 1,
4 minutes in zone 2,
1 minute in zone 3,
4 minutes in zone 1,
3 minutes in zone 2, and
3 minutes in zone 3.

[alek]

7/20/22 Wednesday [Training 75] JuggAI #21
Week 8 Day 2
2nd Hypertrophy Block

Comp Bench
165 x 10 @ 7
155 x 10 @ 6
160 x 10 @ 7,10

Paused Squat
215 x 5 @ 5
220 x 5 @ 5

DB RDLs
100 x 10,10

Comp Squat
Technique Sets
220 x 5 @ 5,5,5

Lat Pulldowns
126 x 12,12,12

Facepulls
60 x 10 x 3

Triceps Pushdown
66 x 15
71 x 15, 10

Barbell Curls
45 x 10
55 x 10
65 x 10

Notes
Here's table for the comp bench sets of 10 since using the app. The e1rm's are close to what I did at the meet in May.

Date	Top Set	e1rm
6/8/22	165 x 10 @ 8	242
6/22/22	175 x 10 @ 9	247
6/29/22	185 x 10 @ 10	253
7/15/22	155 x 10 @ 6.5	240
7/20/22	165 x 10 @ 7	250

[alek]

7/20/22 Wednesday [Conditioning ?+2]

Peloton
6.23 miles in 20 minutes

Notes
Z1: 5
Z2: 4
Z3: 1
Z1: 4
Z2: 3
Z3: 3

[alek]

7/21/22 Thursday [Conditioning ?+3]

Peloton
5.4 miles in 20 minutes

Notes
I had to stop for about 3 minutes around halfway to help clean up my son after some diarrhea. He swallowed his mouthwash last night rather than spitting it out; he was up most of the night throwing up/dry heaving, and today he's had diarrhea a couple times. #dadlife #SummerOfSick

[alek]

7/22/22 Friday [Training 76] JuggAI #22
Week 8 Day 3
2nd Hypertrophy Block

Paused DL
300 x 6 @ 6
285 x 6 @ 6
295 x 6 @ 6
300 x 6 @ 6

Feet Up Bench
135 x 10 @ 5
145 x 10 @ 6
150 x 10 @ 7.5

Paused Squat
225 x 6 @ 5
230 x 6 @ 5

Comp Bench
145 x 8 @ 5
150 x 8 @ 5
155 x 8 @ 5

Good Mornings
Done with the SSB
110 x 10 x 3

Notes
I've switched from Paused SSB Squats to regular Paused Squats in this workout for this block.

Here's the table for top sets of paused dl.

Date	Top Set	e1rm
5/23/22	275 x 4 @ 7	340
5/30/22	275 x 5 @ 7	352
6/10/22	285 x 6 @ 6.5	383
6/18/22	295 x 6 @ 6.5	397
6/24/22	305 x 6 @ 7.5	395
7/3/22	335 x 8 @ 10	426
7/16/22	295 x 6 @ 6	404
7/22/22	300 x 6 @ 6	411

I'm wearing my Exodus Tee; at the end of the video, you can see the logo on the shirt.

[JohnHelton]

When you hit 335x8@10, did the app update your e1RM? I'm a bit confused as to whether the user needs to update the e1RM manually or if the program will do it all. I would like to just follow its prescription and enter the results, not worrying about updating my e1RMs.

[alek]

When you hit 335x8@10, did the app update your e1RM? I'm a bit confused as to whether the user needs to update the e1RM manually or if the program will do it all. I would like to just follow its prescription and enter the results, not worrying about updating my e1RMs.

In the app, when I look at the history for a lift--specifically the paused dl--it gives me an Estimated Max after that 335x8@10. I seem to remember it asking me if I wanted to update the max, and I believe I entered 420 since it gave me a range of 410 -- 430.

You are also able to update a 1rm or 10rm manually if you wish.

**I just checked the other two exercises that it had me do for max effort. They also have recommended estimate 1rm maxes.

[JohnHelton]

When you hit 335x8@10, did the app update your e1RM? I'm a bit confused as to whether the user needs to update the e1RM manually or if the program will do it all. I would like to just follow its prescription and enter the results, not worrying about updating my e1RMs.

In the app, when I look at the history for a lift--specifically the paused dl--it gives me an Estimated Max after that 335x8@10. I seem to remember it asking me if I wanted to update the max, and I believe I entered 420 since it gave me a range of 410 -- 430.

You are also able to update a 1rm or 10rm manually if you wish.

**I just checked the other two exercises that it had me do for max effort. They also have recommended estimate 1rm maxes.

Cool. I noticed that it wasn't updating the e1RM for low RPE sets, which is good. I just rate those sets between 5-6 RPE, but I'm sure I could do more than 4-5 more reps.

[alek]

When you hit 335x8@10, did the app update your e1RM? I'm a bit confused as to whether the user needs to update the e1RM manually or if the program will do it all. I would like to just follow its prescription and enter the results, not worrying about updating my e1RMs.

In the app, when I look at the history for a lift--specifically the paused dl--it gives me an Estimated Max after that 335x8@10. I seem to remember it asking me if I wanted to update the max, and I believe I entered 420 since it gave me a range of 410 -- 430.

You are also able to update a 1rm or 10rm manually if you wish.

**I just checked the other two exercises that it had me do for max effort. They also have recommended estimate 1rm maxes.

Cool. I noticed that it wasn't updating the e1RM for low RPE sets, which is good. I just rate those sets between 5-6 RPE, but I'm sure I could do more than 4-5 more reps.

Yep. It will update your next set usually, and it also updates your next session depending on your rating--I think anyway; it may have a ramp in intensity built-in already, but I imagine rating things @5 to @6 will yield an increase in intensity as well. For next week, my paused dl top set is suggested to be 305 -- 315 where it was 285 -- 300 this week.