alek’s log

[alek]

8/3/22 Wednesday [Conditioning ?+11]

Peloton
9.65 miles in 30 minutes

[alek]

8/4/22 Thursday [Conditioning ?+12]

Peloton
4.33 miles in 15 minutes

[alek]

8/5/22 Friday [Training 82] JuggAI #28
Week 10 Day 3
2nd Hypertrophy Block

Paused DL
335 x 6 @ 6; e1rm = 459 !!!
320 x 6 @ 6
325 x 6 @ 7,7.5,8.5

Feet Up Bench
140 x 10 @ 6.5,6.5
145 x 10 @ 8,9.5

Paused Squat
245 x 6 @ 6
255 x 6 @ 6,6.5

Comp Bench
155 x 8 @ 6,6
160 x 8 @ 6.5
165 x 8 @ 8.5

Good Mornings
Done with the SSB
100 x 10 x 3

Notes
Long session--about 100 minutes. On the first set of paused dl, I saw on video that as the set went on, I would initiate the movement with my back rather than my legs. I corrected that in the later sets.

[JohnHelton]

What is your DL PR?

[alek]

What is your DL PR?

All-time is 480.

I was able to get only 441 at the meet, but I think it's because my hamstrings were weak compared to everything else--my knees start knocking once the weight gets around 420 or so. In the app, I indicated that the mid-range is my weakness, hence all the RDLs and paused dl.

[alek]

What is your DL PR?

All-time is 480.

I was able to get only 441 at the meet, but I think it's because my hamstrings were weak compared to everything else--my knees start knocking once the weight gets around 420 or so. In the app, I indicated that the mid-range is my weakness, hence all the RDLs and paused dl.

I came to that conclusion after watching this video:



In the first couple of examples of missed lifts, my knees do similar things.

[JohnHelton]

When I did a heavy single conv. deadlift recently for the first time in about 4 years, my knees were shaking pretty badly. Makes sense that is comes from weak hamstrings.

Looks like you have a 500 lbs pull coming soon.

[alek]

8/6/22 Saturday [Conditioning ?+13]

Peloton
11.3 miles in 30 minutes

[alek]

8/8/22 Monday [Training 83] JuggAI #29
Week 11 Day 1
2nd Hypertrophy Block
Max Effort Week

SSB Squat
310 x 10 @ 10; e1rm = 424
260 x 10 @ 7,8,9
240 x 10 @ 9

3 Count Paused Bench
155 x 8 @ 7,7,8
145 x 8 @ 8

RDLs
275 x 8 @ 8
275 x 5 @ 10

Notes
Just gassed after the squats. After looking at the video, I probably could have done another rep. During the set, I felt like my back was going to give out before my legs, but that is just speculation.



Since it's peak week, I'm sticking with 3 sessions instead of moving to 4; I'll do that next week.

@JohnHelton, I'm going to stick with the app through my meet in November, but I am super excited about going back to doing my own programming immediately afterwards. I've been learning a lot from using the app, and I want to learn as much as I can through the strength and taper blocks before doing my own programming again.

[JohnHelton]

@JohnHelton, I'm going to stick with the app through my meet in November, but I am super excited about going back to doing my own programming immediately afterwards. I've been learning a lot from using the app, and I want to learn as much as I can through the strength and taper blocks before doing my own programming again.

This makes sense. You can see what it does all the way through meet day.

[alek]

8/9/22 Tuesday [Conditioning ?+14]

Peloton
10.5 miles in 30 minutes

[alek]

8/10/22 Wednesday [Training 84] JuggAI #30
Week 11 Day 2
2nd Hypertrophy Block
Max Effort Week

Comp Bench
195 x 9 @ 10; e1rm = 257
170 x 10 @ 9

Paused Squat
225 x 5 @ 5,5,5

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

Bentover Rows
115 x 10
135 x 10,10

DB RDLs
100 x 10 x 3

DB Press
35's x 10 x 3

Notes
After the top set on comp bench, I was supposed to do six back off sets at 170, but the app cut me off after that set @9. If I ever do something like this style of hypertrophy block again, then I think I'd do the max effort work--the 10@10--during the deload week, which would be the only set I'd do for that exercise that day. So today, I would have done the six sets of comp bench, and next week I'd do the 10@10 with no back offs.

[JohnHelton]

If I ever do something like this style of hypertrophy block again, then I think I'd do the max effort work--the 10@10--during the deload week, which would be the only set I'd do for that exercise that day.

I've done this exactly. It makes for a nice deload workout plus gives you a benchmark.

[alek]

8/10/22 Wednesday [Conditioning ?+15]

Peloton
6.13 miles in 20 minutes

[alek]

8/11/22 Thursday [Conditioning ?+16]

Peloton
9.92 miles in 30 minutes

[alek]

8/12/22 Friday [Training 85] JuggAI #31
Week 11 Day 3
2nd Hypertrophy Block
Max Effort Week

Paused DL
385 x 6 @ 10; e1rm = 460
315 x 6 @ 7
315 x 3 @ 9.5

Feet Up Bench
135 x 10 x 5

Notes
Just wore out after the max effort stuff this week.

This ends the hypertrophy phase of this training cycle; next week is a deload and then on to two strength blocks.



Heard this song for the first time a few days ago. I've been listening to it a lot.

[alek]

If I ever do something like this style of hypertrophy block again, then I think I'd do the max effort work--the 10@10--during the deload week, which would be the only set I'd do for that exercise that day.

I've done this exactly. It makes for a nice deload workout plus gives you a benchmark.

I know everyone is different, and their bodies respond to training differently, but this^ idea just seems smarter to me.

[JohnHelton]

385 x 6 @ 10; e1rm = 460

Nice! This is very impressive!

This ends the hypertrophy phase of this training cycle; next week is a deload and then on to two strength blocks.

I'm looking forward to see how this goes. I'm won't be surprised to see PRs all around.

[alek]

385 x 6 @ 10; e1rm = 460

Nice! This is very impressive!

This ends the hypertrophy phase of this training cycle; next week is a deload and then on to two strength blocks.

I'm looking forward to see how this goes. I'm won't be surprised to see PRs all around.

Thanks, John! I was thinking I should play it safe and try 365x6, but I'm glad I went with 385.

I'm really looking forward to the strength workouts; I'm beginning to tire of the high rep sets, and I'm excited to see where my strength is at.

[alek]

8/15/22 Monday [Training 86] JuggAI #32
Week 12 Day 1
2nd Hypertrophy Block
Deload Week

SSB
260 x 10 @ 6
240 x 10 @ 5.5

3 Count Paused Bench
135 x 8 @ 6,6

RDLs
220 x 8 @ 5,5

MB Russian Twists
25 x 15 x 3

Back Raises
BW x 10 x 2

Leg Press
Sled + 180 x 10 x 3

Notes
Easy... duh, it's a deload. Doing 4 sessions this week.