alek’s log
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- alek
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Alek and the Infinite If Machine
7/23/22 Saturday [Conditioning ?+4]
Peloton
6.36 miles in 20 minutes
Notes
4 in Z1
4 in Z2
2 in Z3
3 in Z1
4 in Z2
3 in Z3
Peloton
6.36 miles in 20 minutes
Notes
4 in Z1
4 in Z2
2 in Z3
3 in Z1
4 in Z2
3 in Z3
- alek
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Alek and the Infinite If Machine
7/25/22 Monday [Training 77] JuggAI #23
Week 9 Day 1
2nd Hypertrophy Block
SSB Squat
275 x 10 @ 7.5; e1rm = 410
255 x 10 @ 7,8,9
3 Count Paused Bench
155 x 8 @ 7,7.5
150 x 8 @ 8
RDLs
265 x 8 @ 6.5,7,7
MB Russian Twists
25 x 15 x 3
Notes
Well. I think that was the "juuusst right" amount of work on the squat--like Goldilocks eating the baby bear's porridge level of just right. It did gas me pretty good, and I ended up not doing leg press because I didn't want to wait for someone to get off the machine. But now, an hour or so after the workout, I feel fine.
Week 9 Day 1
2nd Hypertrophy Block
SSB Squat
275 x 10 @ 7.5; e1rm = 410
255 x 10 @ 7,8,9
3 Count Paused Bench
155 x 8 @ 7,7.5
150 x 8 @ 8
RDLs
265 x 8 @ 6.5,7,7
MB Russian Twists
25 x 15 x 3
Notes
Well. I think that was the "juuusst right" amount of work on the squat--like Goldilocks eating the baby bear's porridge level of just right. It did gas me pretty good, and I ended up not doing leg press because I didn't want to wait for someone to get off the machine. But now, an hour or so after the workout, I feel fine.
Last edited by alek on Fri Jul 29, 2022 6:51 am, edited 1 time in total.
- alek
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Alek and the Infinite If Machine
7/25/22 Monday [Conditioning ?+5]
Peloton
6.4 miles in 20 minutes
Notes
4 in Z1
4 in Z2
2 in Z3
3 in Z1
3 in Z2
4 in Z3
Peloton
6.4 miles in 20 minutes
Notes
4 in Z1
4 in Z2
2 in Z3
3 in Z1
3 in Z2
4 in Z3
- alek
- Registered User
- Posts: 3176
- Joined: Sat Mar 03, 2018 4:11 pm
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Alek and the Infinite If Machine
7/27/22 Wednesday [Training 78] JuggAI #24
Week 9 Day 2
2nd Hypertrophy Block
Comp Bench
175 x 10 @ 7; e1rm = 266
165 x 10 @ 7,8,10
155 x 8 @ 9
Paused Squat
230 x 5 @ 5
235 x 5 @ 5
Comp Squat
Technique Sets
235 x 5 @ 5,5,5
DB RDLs
100 x 10,10
Lat Pulldowns
126 x 12,12,10
Triceps Pushdown
66 x 15,13,10
Facepulls
60 x 10 x 3
Notes
100 days out from my next meet.
I definitely feel it in my gluticles more when I RDL with DBs as opposed to the barbell. I imagine it's got something to do with ROM; I think I'll widen my grip on barbell RDLs to see if I can get the same tingling afterwards.
Week 9 Day 2
2nd Hypertrophy Block
Comp Bench
175 x 10 @ 7; e1rm = 266
165 x 10 @ 7,8,10
155 x 8 @ 9
Paused Squat
230 x 5 @ 5
235 x 5 @ 5
Comp Squat
Technique Sets
235 x 5 @ 5,5,5
DB RDLs
100 x 10,10
Lat Pulldowns
126 x 12,12,10
Triceps Pushdown
66 x 15,13,10
Facepulls
60 x 10 x 3
Notes
100 days out from my next meet.
I definitely feel it in my gluticles more when I RDL with DBs as opposed to the barbell. I imagine it's got something to do with ROM; I think I'll widen my grip on barbell RDLs to see if I can get the same tingling afterwards.
- EricK
- Marine Mammal
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- Joined: Wed Sep 27, 2017 5:02 pm
Re: Alek and the Infinite If Machine
#glamourlifealek wrote: ↑Thu Jul 21, 2022 1:39 pm 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
To be fair, I've basically done the same thing with booze and I was an adult at the time...
- alek
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Re: Alek and the Infinite If Machine
Oh, it brought back a few memories of my own. The worst I ever did that was in grad school. I was so sick overnight that our dog even thought I was going to die. I bought health insurance at like 5am in case I needed to go to the hospital.EricK wrote: ↑Wed Jul 27, 2022 7:54 am#glamourlifealek wrote: ↑Thu Jul 21, 2022 1:39 pm 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
To be fair, I've basically done the same thing with booze and I was an adult at the time...
- alek
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Re: Alek and the Infinite If Machine
7/28/22 Thursday [Conditioning ?+6]
Peloton
6.4 miles in 20 minutes
Notes
3 in Z1
4 in Z2
3 in Z3
2 in Z1
4 in Z2
4 in Z3
Peloton
6.4 miles in 20 minutes
Notes
3 in Z1
4 in Z2
3 in Z3
2 in Z1
4 in Z2
4 in Z3
- alek
- Registered User
- Posts: 3176
- Joined: Sat Mar 03, 2018 4:11 pm
- Location: 2 gainzZz goblinz
- Age: 42
Alek and the Infinite If Machine
7/29/22 Friday [Training 79] JuggAI #25
Week 9 Day 3
2nd Hypertrophy Block
Paused DL
315 x 6 @ 6; e1rm = 432
300 x 6 @ 6
310 x 6 @ 6.5
315 x 6 @ 7
Feet Up Bench
135 x 10 @ 6,6
140 x 10 @ 7.5,8.5
Paused Squat
235 x 6 @ 6
245 x 6 @ 6
Comp Bench
155 x 8 @ 6
160 x 8 @ 6.5
165 x 8 @ 8
Good Mornings
Done with the SSB
110 x 10 x 3
Notes
Good session although I got a bit of a late start.
I'm likely to start working out a little bit later in the morning; my wife is already taking one of my early morning workouts to teach a Workout of the Day class, and school starts for my daughter next week. I think I'm going to drop her off at school and then go to the Y to workout, taking my son to child watch while I'm there. He's eligible for Pre-K, but he's waitlisted everywhere we've applied. I'm not in a hurry to dump him off with someone else, especially since I know that when he starts kindergarten, there's no going back unless we homeschool. But, he does like child watch, and I think it would be a good ease-in to spending time in school. Probably the best part of the whole thing is that I won't be getting up at 4:20 in the morning anymore.
Week 9 Day 3
2nd Hypertrophy Block
Paused DL
315 x 6 @ 6; e1rm = 432
300 x 6 @ 6
310 x 6 @ 6.5
315 x 6 @ 7
Feet Up Bench
135 x 10 @ 6,6
140 x 10 @ 7.5,8.5
Paused Squat
235 x 6 @ 6
245 x 6 @ 6
Comp Bench
155 x 8 @ 6
160 x 8 @ 6.5
165 x 8 @ 8
Good Mornings
Done with the SSB
110 x 10 x 3
Notes
Good session although I got a bit of a late start.
I'm likely to start working out a little bit later in the morning; my wife is already taking one of my early morning workouts to teach a Workout of the Day class, and school starts for my daughter next week. I think I'm going to drop her off at school and then go to the Y to workout, taking my son to child watch while I'm there. He's eligible for Pre-K, but he's waitlisted everywhere we've applied. I'm not in a hurry to dump him off with someone else, especially since I know that when he starts kindergarten, there's no going back unless we homeschool. But, he does like child watch, and I think it would be a good ease-in to spending time in school. Probably the best part of the whole thing is that I won't be getting up at 4:20 in the morning anymore.
- JohnHelton
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Re: Alek and the Infinite If Machine
Those are good numbers for a pause DL.
- alek
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Re: Alek and the Infinite If Machine
Thanks!
After that amrap a few weeks ago, I realized I wasn't really training hard enough--says alek for like the 100th time. The videos I've taken doing the paused dl shows that, too. Last week's 300x6 looked super easy on camera.
You may or may not recall that I accidentally did 365x3@8.5 370x3@8 or so a few months ago on accident when I forgot to take the 25's off the bar.
Also, which mountains have you vacationed to?
- JohnHelton
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Re: Alek and the Infinite If Machine
We are going to be in Winter Park, CO. Driving with my wife and son over the next couple days. My girls are flying in on Monday. One lives in Montana, and the other in Austin. It will be nice to have the whole family together.alek wrote: ↑Fri Jul 29, 2022 7:00 amThanks!
After that amrap a few weeks ago, I realized I wasn't really training hard enough--says alek for like the 100th time. The videos I've taken doing the paused dl shows that, too. Last week's 300x6 looked super easy on camera.
You may or may not recall that I accidentally did 365x3@8.5 370x3@8 or so a few months ago on accident when I forgot to take the 25's off the bar.
Also, which mountains have you vacationed to?
- alek
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Re: Alek and the Infinite If Machine
Cool. My wife and I have ridden a tandem bicycle through Winter Park as part of a cross-country ride.JohnHelton wrote: ↑Fri Jul 29, 2022 7:18 amWe are going to be in Winter Park, CO. Driving with my wife and son over the next couple days. My girls are flying in on Monday. One lives in Montana, and the other in Austin. It will be nice to have the whole family together.alek wrote: ↑Fri Jul 29, 2022 7:00 amThanks!
After that amrap a few weeks ago, I realized I wasn't really training hard enough--says alek for like the 100th time. The videos I've taken doing the paused dl shows that, too. Last week's 300x6 looked super easy on camera.
You may or may not recall that I accidentally did 365x3@8.5 370x3@8 or so a few months ago on accident when I forgot to take the 25's off the bar.
Also, which mountains have you vacationed to?
If my memory serves me well, then we also came down Berthoud Pass towards Empire in a pretty bad thunderstorm--we had to pull off the road and hide in the woods from the rain for a while. Once we got into Empire, we stopped a local coffee shop to warm up.
- JohnHelton
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Re: Alek and the Infinite If Machine
Nice adventure.
I thought this was timely.
I thought this was timely.
- alek
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Re: Alek and the Infinite If Machine
Yeah, that looks great.
- alek
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Alek and the Infinite If Machine
7/29/22 Friday [Conditioning ?+7]
Peloton
6.29 miles in 20 minutes
Notes
5 in Z1
15 in Z2
Peloton
6.29 miles in 20 minutes
Notes
5 in Z1
15 in Z2
- alek
- Registered User
- Posts: 3176
- Joined: Sat Mar 03, 2018 4:11 pm
- Location: 2 gainzZz goblinz
- Age: 42
Alek and the Infinite If Machine
7/30/22 Saturday [Conditioning ?+8]
Peloton
9.78 miles in 30 minutes
Peloton
9.78 miles in 30 minutes
Last edited by alek on Mon Aug 01, 2022 7:19 pm, edited 1 time in total.
- alek
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- Joined: Sat Mar 03, 2018 4:11 pm
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Alek and the Infinite If Machine
8/1/22 Monday [Training 80] JuggAI #26
Week 10 Day 1
2nd Hypertrophy Block
SSB Squat
285 x 10 @ 8; e1rm = 417
260 x 10 @ 7,8,8.5
3 Count Paused Bench
155 x 8 @ 7,7,8, 9
RDLs
275 x 8 @ 7,7,7.5, 8
MB Russian Twists
25 x 15 x 3
Notes
Tough, but good. Did the RDLs with a slightly wider grip; I could feel it more in my traps that way. Legs and butt felt the same as far as I could tell.
Week 10 Day 1
2nd Hypertrophy Block
SSB Squat
285 x 10 @ 8; e1rm = 417
260 x 10 @ 7,8,8.5
3 Count Paused Bench
155 x 8 @ 7,7,8, 9
RDLs
275 x 8 @ 7,7,7.5, 8
MB Russian Twists
25 x 15 x 3
Notes
Tough, but good. Did the RDLs with a slightly wider grip; I could feel it more in my traps that way. Legs and butt felt the same as far as I could tell.
Last edited by alek on Mon Aug 01, 2022 7:20 pm, edited 1 time in total.
- alek
- Registered User
- Posts: 3176
- Joined: Sat Mar 03, 2018 4:11 pm
- Location: 2 gainzZz goblinz
- Age: 42
Alek and the Infinite If Machine
8/1/22 Monday [Conditioning ?+9]
Peloton
6.37 miles in 20 minutes
Peloton
6.37 miles in 20 minutes
- alek
- Registered User
- Posts: 3176
- Joined: Sat Mar 03, 2018 4:11 pm
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Alek and the Infinite If Machine
8/2/22 Tuesday [Conditioning ?+10]
Peloton
9.95 miles in 30 minutes
Peloton
9.95 miles in 30 minutes
- alek
- Registered User
- Posts: 3176
- Joined: Sat Mar 03, 2018 4:11 pm
- Location: 2 gainzZz goblinz
- Age: 42
Alek and the Infinite If Machine
8/3/22 Wednesday [Training 81] JuggAI #27
Week 10 Day 2
2nd Hypertrophy Block
Comp Bench
185 x 10 @ 8.5; e1rm = 266
170 x 10 @ 8
170 x 9 @ 10
Paused Squat
240 x 5 @ 5
250 x 5 @ 5
Comp Squat
Technique Sets
250 x 5 @ 5,5,5
DB RDLs
95's x 10,10
Seated DB Press
35 x 10 x 3
Lat Pulldowns
126 x 12 x 3
Triceps Pushdown
66 x 15,15,13
Alt. DB Curls
25's x 10 x 3
Notes
Those with a discerning eye will notice that the top set of comp bench today is actually a better performance than when I did the first max rep attempt a few weeks ago; then I did 185x10@10. So that's cool since next week is supposed to be the new max rep attempt week, which I guess I'll try 195 for 10.
With that said, I did feel like I was a bit weak from hunger during this workout--I had a bigger meal than usual pre-workout since this was my first regular workout at the mid-morning time rather than at the butt crack of dawn time, but I probably didn't eat enough for dinner last night.
Also, my drop off in strength after that initial top set was pretty disappointing. I was supposed to do 5 more sets of 10 rather than the 2 I was able to accomplish.
I thought about telling the app that I want to do sets of 8, or even 6, on comp bench moving forward, but I think that's a little late in the game for the hypertrophy blocks. I'll ride out the sets of 10 until the strength blocks start. If/when I do another hypertrophy block with the app, I'll probably switch to sets of 6 or 8 instead of the 10s.
Everything else went really well I think. Switched facepulls for the seated DB press to get some more push work in today. If I had to grind my axe about the app in some way, then I'd say that I wish I could add or move the bro exercises around during the week. On Mondays, there's only one push exercise and 3 lower body exercises--I could definitely do another upper body movement on Monday. Whatevs.
Also, I'm probably going to switch to 4 days per week starting next week since my son got into a PreK program last minute, which means that I'll workout after the kids are at school. I guess I could go every weekday, but I don't want to commit to that in the app in case I can't for some reason. I think 4 weekdays per week is more feasible.
Week 10 Day 2
2nd Hypertrophy Block
Comp Bench
185 x 10 @ 8.5; e1rm = 266
170 x 10 @ 8
170 x 9 @ 10
Paused Squat
240 x 5 @ 5
250 x 5 @ 5
Comp Squat
Technique Sets
250 x 5 @ 5,5,5
DB RDLs
95's x 10,10
Seated DB Press
35 x 10 x 3
Lat Pulldowns
126 x 12 x 3
Triceps Pushdown
66 x 15,15,13
Alt. DB Curls
25's x 10 x 3
Notes
Those with a discerning eye will notice that the top set of comp bench today is actually a better performance than when I did the first max rep attempt a few weeks ago; then I did 185x10@10. So that's cool since next week is supposed to be the new max rep attempt week, which I guess I'll try 195 for 10.
With that said, I did feel like I was a bit weak from hunger during this workout--I had a bigger meal than usual pre-workout since this was my first regular workout at the mid-morning time rather than at the butt crack of dawn time, but I probably didn't eat enough for dinner last night.
Also, my drop off in strength after that initial top set was pretty disappointing. I was supposed to do 5 more sets of 10 rather than the 2 I was able to accomplish.
I thought about telling the app that I want to do sets of 8, or even 6, on comp bench moving forward, but I think that's a little late in the game for the hypertrophy blocks. I'll ride out the sets of 10 until the strength blocks start. If/when I do another hypertrophy block with the app, I'll probably switch to sets of 6 or 8 instead of the 10s.
Everything else went really well I think. Switched facepulls for the seated DB press to get some more push work in today. If I had to grind my axe about the app in some way, then I'd say that I wish I could add or move the bro exercises around during the week. On Mondays, there's only one push exercise and 3 lower body exercises--I could definitely do another upper body movement on Monday. Whatevs.
Also, I'm probably going to switch to 4 days per week starting next week since my son got into a PreK program last minute, which means that I'll workout after the kids are at school. I guess I could go every weekday, but I don't want to commit to that in the app in case I can't for some reason. I think 4 weekdays per week is more feasible.