Trav's training ADD log #programhoppersanonymous

A place to track your progress, or lack thereof

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Travis
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Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#221

Post by Travis » Thu Dec 12, 2019 6:01 pm

11/3/19

Squat
335x4x3

Bench
257.5x6x3

DL
365x1
375x1
385x1
395x1
405x1
415x1

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#222

Post by Travis » Thu Dec 12, 2019 6:02 pm

11/6/19

Squat
335x4x1

Bench
260x5x1

DL
365x3x1

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#223

Post by Travis » Thu Dec 12, 2019 7:02 pm

11/9/19
Meet day- Tony Conyers Extravaganza- Tampa,FL

Squat
395-good
415-good
435-good

Bench
285-good
305-good
315-good

DL
405-good
440-good
460-good

Total-1210

I weighed in at 233, which is the lightest I've been for a meet. Overall it was a good meet. I hit PR's on squat,DL & total, but my bench is still being a PITA.

My son(14) lifted in the 198's, weighed in at 183.

Squat
285-miss(jumped the squat command)
285-good
315-good

Bench
135-good
145-good
150-miss(stuck about halfway)

DL
285-good
315-good
340-good

Total-800

He hit PR's on everything, which was cool since he's not really training for powerlifting. He only deadlifted for 4 weeks going into the meet.

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#224

Post by Travis » Thu Dec 12, 2019 7:05 pm

11/15/19

SSB squat
295x1
335x1
355x1

Sumo block pulls(4" blocks)
315x3x10

Pulldowns
100x3x10

Leg ext
50x3x15

Leg curl
50x3x10

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#225

Post by Travis » Thu Dec 12, 2019 7:08 pm

11/17/19

Bow bar bench
300x1
230x3x5
190x3x7

Multi grip OHP
85x3x10

Rope triceps pushdown
50x3x10

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#226

Post by Travis » Thu Dec 12, 2019 7:12 pm

11/20/19

Sumo block pulls(4" blocks)
405x1
455x1
475x1

SSB squat
205x3x10

Facepulls
50x5x20

CG pulldowns
100x4x10

Leg ext
50x5x20

Leg curl
50x5x15

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#227

Post by Travis » Thu Dec 12, 2019 7:15 pm

11/21/19

MG Bench
285x1
225x3x5
185x3x7

Viking press
70x3x10

Triceps pushdowns
50x3x25

Hammer curls
20x3x20

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#228

Post by Travis » Thu Dec 12, 2019 7:17 pm

11/25/19

Camber bar squat
375x1
295x3x4

Larsen press
275x1
185x4x7

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#229

Post by Travis » Thu Dec 12, 2019 7:18 pm

12/4/19

SSB squat
205x5x7

SGRDL
135x5x10

Pulldowns
100x5x10

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#230

Post by Travis » Thu Dec 12, 2019 7:20 pm

12/5/19

Larsen press
185x7x7

Camber bar OHP
65x3x10

Triceps pushdowns
50x3x15

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#231

Post by Travis » Thu Dec 12, 2019 7:28 pm

12/10/19

SSB squat
205x5x7

MG bench
185x5x7

Training motivation has been seriously lacking.

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#232

Post by Travis » Mon Dec 16, 2019 10:23 pm

12/14/19

SSB squat
205x3x10

CG Bow bar bench
180x5x10

Travis
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Posts: 382
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Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#233

Post by Travis » Mon Dec 16, 2019 10:26 pm

12/15/19

SGDL
185x3x10

Camber bar OHP
65x5x10

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#234

Post by Travis » Tue Oct 25, 2022 6:04 am

I'm gonna try this again. I need to keep a training journal that has something more than just weight x sets x reps, so I can look back & see where my head was at to have an idea why the numbers were what they were.

It's kinda funny that the 1st meet I log is the last meet I did before I quit logging last time. I lost 75#'s off my total, but the main goal for this meet wasn't the lifting, it was the weight class. I lifted in the 198's for the 1st time since I was 15. I should've been smarter about it, but I decided to water cut the last 10#'s. 0/10 - would not recommend for recreational lifters. I'm siting at about 214 now after bloating back up on all the carbs I could eat in 3 days, but the plan is to drop 1-2#'s a month over the next year or so & make 198 my new walking around weight.

For anybody in Florida looking for family friendly local meets, I highly suggest Raw United. This was a very small meet, 22 lifters. Lifting started at 10:00 & I had my participation medal & was leaving by 1:30. The judging was stricter than the last meet I did, I got a red light on 2 of my squats, which never happened before & they bombed a local guy who has competed in the USPA & has a state record in DL for masters, so no home cooking. Entry fee is just $65 & yearly membership is $10.

10/22/22
Meet day- Tony Conyers Extravaganza- Tampa,FL

Squat
325-good
345-good
355-good

Bench
225-good
245-good
255-good

DL
375-good
405-good
425-good

Total-1135

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#235

Post by Travis » Tue Oct 25, 2022 8:10 am

Monday, October 24th 2022

* Facepulls *
- 50lbs x 15
- 50lbs x 15
- 50lbs x 15
- 50lbs x 15
- 50lbs x 15

* Squats *
- 225lbs x 6
- 225lbs x 6
- 225lbs x 6
- 225lbs x 12

* 4” block deadlifts *
- 245lbs x 10
- 245lbs x 10
- 245lbs x 10

Finally accepting that I'm a minimalist. I'm using Bromley's Bullmastiff progression for my main lifts & linear progression for my accessories, which I'll probably swap out when they stall.

After years of trying to follow programs I "should" do, now I'm gonna just program stuff for myself that I will do.

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#236

Post by Travis » Tue Oct 25, 2022 11:28 am

Tuesday, October 25th 2022

* Fat grip pulldown *
- 100lbs x 15
- 100lbs x 15
- 100lbs x 15

* Bench press *
- 165lbs x 6
- 165lbs x 6
- 165lbs x 6
- 165lbs x 6
- 165lbs x 17

* Neutral grip lat pulldown *
- 125lbs x 10
- 125lbs x 10
- 125lbs x 10

* Incline bench press *
- 135lbs x 10
- 135lbs x 10
- 135lbs x 10

* V-bar tricep pushdown *
- 50lbs x 5
- 50lbs x 10
- 50lbs x 10
- 50lbs x 20

I'm convinced the best part of being weak/de-trained is knowing I've got newbie like gains ahead. I tried JuggernautAI for the 2nd time leading into this meet & got out what I put in, mediocrity. Maybe one day someone will make a minimalist AI app that accounts for non-conventional scheduling, like 9-10 day training weeks & an utter reluctance to do full body workouts or lower body accessories.

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#237

Post by Travis » Fri Oct 28, 2022 4:39 pm

Friday, October 28th 2022

* Squats *
- 310lbs x 1
- 250lbs x 6
- 250lbs x 5
- 250lbs x 4
- 250lbs x 3
- 250lbs x 6
- 250lbs x 5
- 250lbs x 4
- 250lbs x 3

* Bench press *
- 205lbs x 3
- 205lbs x 2
- 205lbs x 3
- 205lbs x 2
- 205lbs x 3
- 205lbs x 2

* Chin grip lat pulldown *
- 125lbs x 10
- 125lbs x 10
- 125lbs x 10
- 125lbs x 10
- 125lbs x 10

After looking back through this log, it appears the only thing I was somewhat consistent with was my bastardized version of Hanley's HVLF programming. So I'm gonna try to give the 3 week version of the actual program I found on here a run for a few cycles.

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#238

Post by Travis » Sat Oct 29, 2022 2:38 pm

Saturday, October 29th 2022

* Facepulls *
- 50lbs x 15
- 50lbs x 15
- 50lbs x 15
- 50lbs x 15
- 50lbs x 15

* Bench press *
- 170lbs x 8
- 170lbs x 6
- 170lbs x 4
- 170lbs x 8
- 170lbs x 6
- 170lbs x 4

* Deadlifts *
- 375lbs x 1
- 275lbs x 4
- 275lbs x 4
- 275lbs x 4
- 275lbs x 4

* Band triceps pushdown *
- 0lbs x 25
- 0lbs x 25
- 0lbs x 25
- 0lbs x 20

Deadlifts were rough. Back-offs were supposed to be 300x6x4, but that 375 was a grinder & I decided to drop the weight & a couple of sets. I'm probably gonna have to set my deadlift training max to the same as my squat. They just beat me up too much, thanks t-rex arms.

Travis
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Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#239

Post by Travis » Wed Dec 07, 2022 6:04 am

My shiny object syndrome kicked in again, but this time I locked myself into at least a year of sticking with one type of programming. I signed up for a year of EvolveAI. I figure $11 a month is ridiculously cheap price to pay to treat my training ADD. I've run JuggernautAI twice for about a year total & liked most of it, but had some minor adjustments I just wasn't able to make work with it. Going forward this is gonna be more of a review & chronicle of my experimentation with the Evolve app to see how much I can tweak & customize to fit my training preferences.

I signed up without a meet date & it gave me 2 hypertrophy blocks, 3 strength blocks & a peaking block by default. I went with a 4 day a week frequency with low volume & average recovery on the initial questionnaire. It generated a fullbody program with a main lift, 1-2 supplemental lifts & 3-4 accessories per day. For some reason it was easier for me to see the layout for each slot on this than on Juggernaut, but that could just be oversight on my part in the past. It did make it easier when I got ready to tweak some stuff for the 2nd block. The main lift & supplemental lifts are specifically programmed by the app but I had to swap a couple out due to mobility issues & equipment availability in the home gym. I put my weak points on my lifts as rounding over on squat, halfway up on bench & just below my knees on DL. Accessories are listed as muscle groups & you just choose from the selection of exercises. You can also create your own & add it to the exercise library.

Here's the basic layout I had for the 1st block. Any

Day 1(primary squat)
SSB squat 5x8 - main slot
Press 4x8 - supplemental slot (the app WAY over estimated my press based on my bench #'s, I haven't done any OHP's for a year or more)
RDL 3x6- supplemental slot
Goblet squat 3x15-20 - accessory slot
Band GM's 2x15-20 - accessory slot
Plank 3x1min - accessory slot

Day 2(secondary bench)
Incline 5x8 - main slot
Chin grip pulldown 2x15-20 - accessory slot
Front plate raises 2x15-20 - accessory slot
Close stance push-ups 2x15-20 - accessory slot
Hammer curls 2x15-20 - accessory slot

Day 3(primary DL)
Pause DL 5x5 - main slot
DB incline 2x10-12- supplemental slot
SSB squat 4x8- supplemental slot
SSB GM's 3x15-20 - accessory slot
Goblet squat 2x15-20 - accessory slot
Plank 2x1min - accessory slot

Day 4(primary bench day)
Spoto press 6x8- main slot
Comp squat 3x3-5- supplemental slot
Neutral grip pulldowns 3x15-20 - accessory slot
Facepulls 3x15-20 - accessory slot
Triceps pushdown 3x15-20 - accessory slot
EZ bar curls 3x15-20 - accessory slot

Over all I liked this 1st block ok, but I'm just really not a fan of fullbody workouts, especially for hypertrophy. I'm sure it's my own bias, probably for having my formative years lifting being bro splits from bodybuilding mags & old school 1 lift a day powerlifting programs.

If you want to be able to turn your brain off & just train, but still have a little control over the structure & progression of your training, I don't think this can be beat for the price.I just got my kid a monthly subscription leading into a meet in February. He blew his ACL out early this year at BJJ & is gonna miss all athletics his senior year, so this gives him something to train for as well as rehabbing his knee. I'll try to remember to post his lay out & progression to show the differences it generates for a 48yr old with over a decade of training & an 18yr old with a couple years experience.

Travis
Registered User
Posts: 382
Joined: Fri Mar 30, 2018 7:41 pm
Location: Florida
Age: 49

Re: Trav's training ADD log #programhoppersanonymous

#240

Post by Travis » Wed Dec 07, 2022 6:43 am

I rearranged the exercises to have an upper/lower split & added a benchmark set on the SSB squats for this block. The app made it's 1st adjustment after the last block, dropping my volume on squat & DL & changing my periodization on squats from alternating to undulating. I forgot to mention in the 1st post the periodization it gave me for each lift.

Squat
Hypertrophy- undulating(changed from alternating)
Strength- undulating
Peaking- undulating

Bench
Hypertrophy- linear
Strength- alternating
Peaking- undulating

DL
Hypertrophy- undulating
Strength- undulating
Peaking- undulating

This is the layout for this block

Day 1(primary squat)
SSB squat 1@7,5x8 - main slot
Low box squat 4x8 - supplemental slot
Split squat(quad emphasis) 2x15-20- supplemental slot
Lat pulldown 3x15-20 - accessory slot
Chin grip pulldown 3x15-20 - accessory slot
Neutral grip pulldowns 2x15-20 - accessory slot

Day 2(secondary bench)
Incline 5x8 - main slot
Press 2x15-20 - accessory slot
Upright rows 2x15-20 - accessory slot
Front plate raises 2x15-20 - accessory slot
DB lateral raise 2x15-20 - accessory slot

Day 3(primary DL)
2" block pull 6x6 - main slot
1" deficit DL 2x12-15- supplemental slot
SSB squat 1@7, 3x8- supplemental slot
Bentover rows 3x15-20 - accessory slot
Facepulls 2x15-20 - accessory slot
DB curls 2x15-20 - accessory slot

Day 4(primary bench day)
1 board bench press 6x8- main slot
Bench w/chains 3x3-5- supplemental slot
Floor press 3x15-20 - accessory slot
Skullcrushers(standing) 3x15-20 - accessory slot
Triceps pushdown 3x15-20 - accessory slot
Banded triceps pushdowns 3x15-20 - accessory slot

So I've basically created upper/lower, bro split bastard child.I'll be back in about a month to give an update on how this block went & what I'm tweaking in the 1st strength block. Hopefully sets of 12-15 on deficit DL's don't make me question my existence too much.

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