Evolve AI
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Evolve AI
https://www.evolveai.app/
Garrett Blevins, Mike T, John Haack, Kris D, Andy Huang
Anybody going to give this a go? I downloaded the app and signed up for the 14 day trial ($20/mo after). Looks a lot like JuggAI (as everyone says), but I'm guessing the "AI" logic is where it gets different.
Initially, it set up a 30 week program or something like that. I'm not sure I would commit to something for 30 weeks at first, so decided to adjust it to a 12 week program. I lift 5 days a week, and here is what the first week looks like:
Comp Squat x1@8, 4x5 based on top set
Incline Bench 4x4 @ rx weight
RFE Split Squat 4x12-15@6-7
Hip Thrusts 3x12-15@6-7
Hanging Leg Raises 3x12-15
Feetup Bench 6x4 @ rx weight
Chest Supported Row 3x12-15@6-7
DB Military Press 3x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Comp Deadlift x1@8, 5x4 based on top set
Comp Squat 3x2-4 (technique sets)
Hip Thrusts KB Swings 4x12-15@6-7
Ab Wheel 4x12-1@7-8
DB Lateral Raise 4x8-10@6-7 (think this is a mistake, maybe a press makes sense here)
1" Deficit Deadlift 3x3@6
SSB Squat 4x4 @ rx weight
Hip Thrusts RDL 3x12-15@6-7
Comp Bench x1@8, 5x4 based on top set
Lat Pulldowns 4x12-15@6-7
DB Incline Bench 4x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Some lifts you have an RPE to work up to, and back off sets based on performance. Some lifts you have weight prescribed to you, but I believe it adjusts based on RPE.
You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.
Session duration looks somewhat manageable, mainly because its a lot of low RPE work (@6-7). I would guess ~90 mins from start to finish. I try to keep my sessions around 60-75 mins @ 5 days/week.
Garrett Blevins, Mike T, John Haack, Kris D, Andy Huang
Anybody going to give this a go? I downloaded the app and signed up for the 14 day trial ($20/mo after). Looks a lot like JuggAI (as everyone says), but I'm guessing the "AI" logic is where it gets different.
Initially, it set up a 30 week program or something like that. I'm not sure I would commit to something for 30 weeks at first, so decided to adjust it to a 12 week program. I lift 5 days a week, and here is what the first week looks like:
Comp Squat x1@8, 4x5 based on top set
Incline Bench 4x4 @ rx weight
RFE Split Squat 4x12-15@6-7
Hip Thrusts 3x12-15@6-7
Hanging Leg Raises 3x12-15
Feetup Bench 6x4 @ rx weight
Chest Supported Row 3x12-15@6-7
DB Military Press 3x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Comp Deadlift x1@8, 5x4 based on top set
Comp Squat 3x2-4 (technique sets)
Hip Thrusts KB Swings 4x12-15@6-7
Ab Wheel 4x12-1@7-8
DB Lateral Raise 4x8-10@6-7 (think this is a mistake, maybe a press makes sense here)
1" Deficit Deadlift 3x3@6
SSB Squat 4x4 @ rx weight
Hip Thrusts RDL 3x12-15@6-7
Comp Bench x1@8, 5x4 based on top set
Lat Pulldowns 4x12-15@6-7
DB Incline Bench 4x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Some lifts you have an RPE to work up to, and back off sets based on performance. Some lifts you have weight prescribed to you, but I believe it adjusts based on RPE.
You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.
Session duration looks somewhat manageable, mainly because its a lot of low RPE work (@6-7). I would guess ~90 mins from start to finish. I try to keep my sessions around 60-75 mins @ 5 days/week.
Last edited by gtl on Sat Nov 05, 2022 2:27 am, edited 2 times in total.
- CheekiBreekiFitness
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Re: Evolve AI
How much of your past training history can you input in those AI coaching apps for it to take decisions ? I was always wondering this because (my intuition is that), unless you can give it an extended amount of info about what has worked for you in the past, for the first 6 months you are just going to get something which is more or less a fixed template.
Also, do they give any info about how the algorithm is going to take training decisions or is it purely a black box ?
Also, do they give any info about how the algorithm is going to take training decisions or is it purely a black box ?
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Re: Evolve AI
There is a concept of "benchmarks" that I haven't quite grasped yet. Garrett responded to a question about the AI from Bryce Lewis withCheekiBreekiFitness wrote: ↑Fri Nov 04, 2022 2:57 am How much of your past training history can you input in those AI coaching apps for it to take decisions ? I was always wondering this because (my intuition is that), unless you can give it an extended amount of info about what has worked for you in the past, for the first 6 months you are just going to get something which is more or less a fixed template.
Also, do they give any info about how the algorithm is going to take training decisions or is it purely a black box ?
But, I imagine, the first few weeks are more than likely template based (at least in structure) with some load adjustments based on performance.the inference engine is a rules based system that has all sorts of decisions, processed, heuristics etc coded into it. Some lives in the Google Cloud and some is local for speed of app processing. The patent articulates the basic process it goes through but is only really a summary - not all the proprietary code as that is our secret
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Re: Evolve AI
this just looks like the same batshit volume zealot stuff everyone else puts out. (including those coaches' other companies)gtl wrote: ↑Fri Nov 04, 2022 2:08 am https://www.evolveai.app/
Garrett Blevins, Mike T, John Haack, Kris D, Andy Huang
Anybody going to give this a go? I downloaded the app and signed up for the 14 day trial ($20/mo after). Looks a lot like JuggAI (as everyone says), but I'm guessing the "AI" logic is where it gets different.
Initially, it set up a 30 week program or something like that. I'm not sure I would commit to something for 30 weeks at first, so decided to adjust it to a 12 week program. I lift 5 days a week, and here is what the first week looks like:
Comp Squat x1@8, 4x5 based on top set
Incline Bench 4x4 @ rx weight
RFE Split Squat 4x12-15@6-7
Hip Thrusts 3x12-15@6-7
Hanging Leg Raises 3x12-15
Feetup Bench 6x4 @ rx weight
Chest Supported Row 3x12-15@6-7
DB Military Press 3x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Comp Deadlift x1@8, 5x4 based on top set
Comp Squat 3x2-4 (technique sets)
Hip Thrusts 4x12-15@6-7
Ab Wheel 4x12-1@7-8
DB Lateral Raise 4x8-10@6-7 (think this is a mistake, maybe a press makes sense here)
1" Deficit Deadlift 3x3@6
SSB Squat 4x4 @ rx weight
Hip Thrusts 3x12-15@6-7
Comp Bench x1@8, 5x4 based on top set
Lat Pulldowns 4x12-15@6-7
DB Incline Bench 4x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Some lifts you have an RPE to work up to, and back off sets based on performance. Some lifts you have weight prescribed to you, but I believe it adjusts based on RPE.
You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.
Session duration looks somewhat manageable, mainly because its a lot of low RPE work (@6-7). I would guess ~90 mins from start to finish. I try to keep my sessions around 60-75 mins @ 5 days/week.
the online powerlifting coach business is funny.
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Re: Evolve AI
not trying to have mike t catch that stray, though. odd that he's involved.
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Re: Evolve AI
It doesn't look like a ton of volume to me it's pretty standard power building stuff. Half the fluff work probably gets dropped a third into the program then the rest after the second third.
The non-technical comp sets are probably run linear starting at 70% because that's how RTS has been doing it.
The DB Laterals probably aren't a mistake.
The non-technical comp sets are probably run linear starting at 70% because that's how RTS has been doing it.
The DB Laterals probably aren't a mistake.
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Re: Evolve AI
That's not particularly high volume per session.meow89 wrote: ↑Fri Nov 04, 2022 9:14 amthis just looks like the same batshit volume zealot stuff everyone else puts out. (including those coaches' other companies)gtl wrote: ↑Fri Nov 04, 2022 2:08 am https://www.evolveai.app/
Garrett Blevins, Mike T, John Haack, Kris D, Andy Huang
Anybody going to give this a go? I downloaded the app and signed up for the 14 day trial ($20/mo after). Looks a lot like JuggAI (as everyone says), but I'm guessing the "AI" logic is where it gets different.
Initially, it set up a 30 week program or something like that. I'm not sure I would commit to something for 30 weeks at first, so decided to adjust it to a 12 week program. I lift 5 days a week, and here is what the first week looks like:
Comp Squat x1@8, 4x5 based on top set
Incline Bench 4x4 @ rx weight
RFE Split Squat 4x12-15@6-7
Hip Thrusts 3x12-15@6-7
Hanging Leg Raises 3x12-15
Feetup Bench 6x4 @ rx weight
Chest Supported Row 3x12-15@6-7
DB Military Press 3x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Comp Deadlift x1@8, 5x4 based on top set
Comp Squat 3x2-4 (technique sets)
Hip Thrusts 4x12-15@6-7
Ab Wheel 4x12-1@7-8
DB Lateral Raise 4x8-10@6-7 (think this is a mistake, maybe a press makes sense here)
1" Deficit Deadlift 3x3@6
SSB Squat 4x4 @ rx weight
Hip Thrusts 3x12-15@6-7
Comp Bench x1@8, 5x4 based on top set
Lat Pulldowns 4x12-15@6-7
DB Incline Bench 4x12-15@6-7
Tricep Pushdowns 3x12-15@6-7
Hammer Curls 3x12-15@6-7
Some lifts you have an RPE to work up to, and back off sets based on performance. Some lifts you have weight prescribed to you, but I believe it adjusts based on RPE.
You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.
Session duration looks somewhat manageable, mainly because its a lot of low RPE work (@6-7). I would guess ~90 mins from start to finish. I try to keep my sessions around 60-75 mins @ 5 days/week.
the online powerlifting coach business is funny.
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Re: Evolve AI
lol, there's 9 squat/quad sets in the first session. one of which is a single @ 92%. that's high "stress".
I admit the rest of them seem okay. (still high volume from my perspective, but okay)
Still, 1 @ 8 and some 5's, give me money, please.
I admit the rest of them seem okay. (still high volume from my perspective, but okay)
Still, 1 @ 8 and some 5's, give me money, please.
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Re: Evolve AI
It is? That seems a reasonable squat day to me. Certainly not high stress.
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Re: Evolve AI
It also does not look particularly high volume to me. Especially since a lot of it is low RPE bodybuilding stuff.
However one thing strikes me now that I think about it: why so much hip trusts ? You should be prepared to get some compliments on your derriere (lucky !).
However one thing strikes me now that I think about it: why so much hip trusts ? You should be prepared to get some compliments on your derriere (lucky !).
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Re: Evolve AI
CheekiBreekiFitness wrote: ↑Sat Nov 05, 2022 12:05 am It also does not look particularly high volume to me. Especially since a lot of it is low RPE bodybuilding stuff.
However one thing strikes me now that I think about it: why so much hip trusts ? You should be prepared to get some compliments on your derriere (lucky !).
Idk.. I guess you can add your own exercises in - so BB RDL. But it wasn't an option. I'd probably do that and KB swings.You pick your accessories. I just picked what I can do. Hip thrusts because I don't have an option to do a GHR, backraise, reverse hyper, hamstring curl, and DBs aren't heavy enough for RDLs.
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Re: Evolve AI
In contrast, I did
Squat 80%x5x3
Squat x1@7, -15%x3x5
SSB Squat 70%x5x6
last week, plus 2x12 leg press.
Last edited by gtl on Sat Nov 05, 2022 2:25 am, edited 1 time in total.
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Re: Evolve AI
Weird. Yesterday, I didJames wrote: ↑Fri Nov 04, 2022 10:09 am It doesn't look like a ton of volume to me it's pretty standard power building stuff. Half the fluff work probably gets dropped a third into the program then the rest after the second third.
The non-technical comp sets are probably run linear starting at 70% because that's how RTS has been doing it.
The DB Laterals probably aren't a mistake.
SSB Squats
Deadlifts
Seated DB Press
Lateral Raises
Idk if exercise order matters with EvovleAI, but I'd probably change the order around. Especially if the day before I already did deadlift and squat (with deadlifts first).
Also, agree with the volume and fluff. If pressed for time, I'd either
drop a set of each and push the last set to the top of the rep range
do as a myorep set
superset
Last edited by gtl on Sat Nov 05, 2022 3:10 am, edited 1 time in total.
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Re: Evolve AI
If anybody else wants to download the 14 day free trial, I'd be curious to see what a 3 day a week and a 4 day a week program looks like using the powerlifting mode for a 12 week setup.
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Re: Evolve AI
It looks like a pure website app. Can't find it on Android. To me, that's a no-go right there.
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Re: Evolve AI
It's on the playstore the app probably just doesn't support your phone/tablet.
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Re: Evolve AI
Most apps are built like websites anyway. Probably just in the approval queue.
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Re: Evolve AI
I’m interested in how it differs from JugAI.
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Re: Evolve AI
Did the first workout today.
Comp Squat
275x1@7.5, 210x4x3@5.5
RDL
205x12@7, 205x12@7.5, 205x12@8.5
Rear Foot Elevated Split Squats
20x10@8, 0x12@8, 0x12@8
Hanging Leg Raises
3x12
- Based squat on 295 e1RM trends (still dealing with some issues)
- Skipped Incline bench. Plan on doing this later in the week
- Did RDL (posterior chain accessory) before split squats (quad accessory), and dropped 1 set of split squats
- Dropped 1 set of hanging leg raises
Total session time 65 minutes. I think incline bench and the 2 sets of accessories I skipped would've pushed this to 90 minutes, which is too long for me in week 1 of a 5 day/week program.
I'm going to do day 5 tomorrow (comp bench) and haven't done a paused bench in a very long time, so we'll see how it goes.
Idk how the app will treat these changes, but there needs to be some flexibility..
Comp Squat
275x1@7.5, 210x4x3@5.5
RDL
205x12@7, 205x12@7.5, 205x12@8.5
Rear Foot Elevated Split Squats
20x10@8, 0x12@8, 0x12@8
Hanging Leg Raises
3x12
- Based squat on 295 e1RM trends (still dealing with some issues)
- Skipped Incline bench. Plan on doing this later in the week
- Did RDL (posterior chain accessory) before split squats (quad accessory), and dropped 1 set of split squats
- Dropped 1 set of hanging leg raises
Total session time 65 minutes. I think incline bench and the 2 sets of accessories I skipped would've pushed this to 90 minutes, which is too long for me in week 1 of a 5 day/week program.
I'm going to do day 5 tomorrow (comp bench) and haven't done a paused bench in a very long time, so we'll see how it goes.
Idk how the app will treat these changes, but there needs to be some flexibility..