alek’s log

[alek]

8/26/22 Friday [Training 92] JuggAI #38
Week 13 Day 3
1st Strength Mesocycle
Week 1

Comp Deadlift
365 x 4 @ 6; e1rm = 469
350 x 4 @ 5.5
355 x 4 @ 5.5
365 x 4 @ 6
370 x 4 @ 6.5

Comp Bench
Technique Sets
180 x 2 x 3

Paused Squat
245 x 5 @ 6,6,6
250 x 5 @ 6

Notes
First comp deadlifts since starting the app. I had a form epiphany on deadlift over the last couple weeks. When I recently did an amrap on paused deadlift, I noticed that I was initiating the movement with my back rather than my legs. So I've recently tried to stay bent over and looking in the same spot as when I set up for the lift. That's allowed me to focus on driving with the legs before getting my back involved. I think that'll mean good things for me.

I rated the first set @6, but it was likely less than that.

[alek]

9/1/22 Thursday [Training 93]

Comp squat
385 x 1 @ 8; e1rm = 416
290 x 4 @ 6
300 x 4 @ 6
310 x 4 @ 6
315 x 4 @ 6

Comp bench
225 x 1 @ 8; e1rm = 243
170 x 4 @ 6
180 x 4 @ 7,6.5,6.5

Comp deadlift
405 x 1 @ 8,8; e1rm = 438

Notes
Got back into town early yesterday, but it was pretty much a whirlwind of a trip. This was my first training session of the week, and I just did my own thing. Squat went really well, and it feels pretty strong. Both bench and deadlift top end strength felt weak, but that is likely due to a variety of factors that have nothing to do with actual strength.

I'll train again first thing tomorrow morning, and then we head out of town again for the week. I should be able to get some training in.

I'm kind of teetering on the brink of not using the JuggAI app anymore. If I get just a session or two in next week, I might abandon it entirely.

[alek]

9/12/22 Monday [Training 94] JuggAI #38
Week 14 Day 1
1st Strength Mesocycle
Week 2

AMBW & Umbilicus
191.6 & 35.5

Comp Squat
45 x 5,5
135 x 5
185 x 3
225 x 3
275 x 2
315 x 1
335 x 5 @ 8; e1rm = 413
305 x 5 @ 7,7,7, 8

Feet Up Bench
45 x 5,5
95 x 5
135 x 5
165 x 5 @ 7,7,7, 7; e1rm = 211

Paused DL
45 x 5
135 x 5
225 x 4

Notes
Tired. Drove about 14 hours yesterday, getting back into town around 8 pm. Got up around 4:45 am to do this workout since I've got too much going on today to do it any other time. Considering it'd been a minute, squat went well and bench was fine; my legs were quivering already with 135, so I decided to forgo doing any real work on paused dl.

I had to reset my program in the app since it wasn't updating that I had missed two weeks. I lost all my previous data. I get it; you want to keep your app cards held closely to your chest.

ETA

Chin ups at home
BW x 5 x 5

[JohnHelton]

I had to reset my program in the app since it wasn't updating that I had missed two weeks. I lost all my previous data. I get it; you want to keep your app cards held closely to your chest.

I don't really understand why they do this. The JuggAI app should keep all your historic workouts even after you reset the program. It is a real weakness. Thankfully you have your log. @gnuckols really needs to develop a programming app. The MacroFactor app is so good and thoughtful. We could use something similar in the programming space. I understand that Greg is a bit busy though.

[alek]

I had to reset my program in the app since it wasn't updating that I had missed two weeks. I lost all my previous data. I get it; you want to keep your app cards held closely to your chest.

I don't really understand why they do this. The JuggAI app should keep all your historic workouts even after you reset the program. It is a real weakness. Thankfully you have your log. gnuckols really needs to develop a programming app. The MacroFactor app is so good and thoughtful. We could use something similar in the programming space. I understand that Greg is a bit busy though.

It does seem a bit silly to not store one's workouts through the app regardless of motive. Especially with today's phones, and the relatively small storage space needed, storing workout logs should be super duper easy.

I haven't used the BBM app before. I wonder if it keeps everything.

[alek]

9/14/22 Wednesday [Training 95] JuggAI #39
Week 14 Day 2
1st Strength Mesocycle
Week 2

AMBW & Umbilicus & Food
191.6 & 35.625 & coffee, protein bars, Greek yogurt, granola, banana, whey, clementine, apple, peanuts, chicken nuggets, fries, peas & carrots, beer

Comp Bench
185 x 3 @ 7,6.5
190 x 3 @ 6.5
195 x 3 @ 7
200 x 3 @ 7

Pendlay Row
155 x 6,6

Pushups w/Deep Stretch
BW x 10 x 2

Closegrip Pushups
BW x 10 x 2

Alt DB Curls
30's x 8 x 2

Chin Ups at home
BW x 10

Notes
Easy session, but I'm a little unhappy with bench strength; it's down a bit, which is likely from taking two weeks off.

[alek]

9/14/22 Wednesday [Conditioning ?+24]

Peloton
10.42 miles in 30 minutes

[alek]

9/15/22 Thursday [Training 96] JuggAI #40
Week 14 Day 3
1st Strength Mesocycle
Week 2

AMBW & Umiblicus & Food
191.4 & 35.5 & coffee, oats, milk, banana, whey, protein bars, banana, chicken Caesar salad, apple, peanuts, pb&j, leftover fried chicken, yogurt & granola

Comp Deadlift
385 x 2 @ 6; e1rm = 463
370 x 2 @ 6,6
380 x 2 @ 7,7

Comp Bench
Technique Sets
185 x 3 @ 6,6,6

Paused Squat
255 x 3 @ 6,6
265 x 3 @ 6
275 x 3 @ 6

Back Raise
Bw x 10 x 3

Leg Press
Sled + 360 x 6,6

MB Russian Twists
25 x 15,15

Notes
Pretty good session I think.

[alek]

9/16/22 Friday [Training 97] JuggAI #41
Week 14 Day 4
1st Strength Mesocycle
Week 2

AMBW & Umiblicus & Food
190.8 & 35.375 & coffee, protein bars, oats, milk, banana, whey

Comp Bench
215 x 3 @ 8; e1rm = 249
200 x 3 @ 7,7,7, 8,8.5

SL Leg Press
Sled + 90 x 6 x 3

Lat Pulldowns
143 x 8 x 3

Pushups w/Deep Stretch
BW x 10,12,12

Closegrip Pushups
BW x 8 x 3

DB Alternating Curls
35's x 6 x 3

[alek]

9/19/22 Monday [Training 98] JuggAI #42
Week 15 Day 1
1st Strength Mesocycle
Week 3

AMBW & Umiblicus & Food
191.6 & 35.375 & coffee, oats, milk, whey, peanuts, apple, 2 protein bars, yogurt, granola, banana, potato chips, Chinese takeout

Comp Squat
365 x 3 @ 8; e1rm = 422
335 x 3 @ 7,6.5
340 x 3 @ 7,8

Feet Up Bench
175 x 3 @ 6
180 x 3 @ 6
185 x 3 @ 6

Paused DL
365 x 2 @ 7,7.5,8

Leg Press
Sled + 270 x 8 x 3

Back Raise
BW x 10 x 2

MB Russian Twists
25 x 10 x 3

Notes
That's a rep pr on the squat.

[alek]

9/21/22 Wednesday [Training 99] JuggAI #43
Week 15 Day 2
1st Strength Mesocycle
Week 3

AMBW & Umiblicus & Food
194 & 35.5 & coffee, oats, milk, banana, whey, Greek yogurt, granola, carrots, hummus, apple, peanuts, pb&j, whey, protein bar, breaded fish fillets, Brussels sprouts

Comp Bench
195 x 3 @ 6
200 x 3 @ 6; e1rm = 249
205 x 3 @ 7.5
210 x 3 @ 9

Pendlay Row
155 x 6 x 2

Pushups w/Deep Stretch
BW x 12 x 2

Closegrip Pushups
BW x 8 x 2

DB Alt Curls
30's x 8 x 3

Notes
Easy session although I'm beginning to think my bench strength is not going to be better than my last meet, but time will tell.

Had my first doctor's visit with a PCP yesterday. Everything looks good, including BP of 120/74; he said to keep doing whatever I'm doing. I go back to get blood and urine sample on Friday--CBC, urinalysis, lipid panel, etc. I asked for an ApoB test as well. I haven't had any blood work done since I started training over 6 years ago. Then, my lipid panel looked like

Total: 149
Triglycerides: 87
HDL: 52
Non-Hdl: 97 (LDL: 80, VLDL: 17)

[alek]

9/22/22 Thursday [Training 100] JuggAI #44
Week 15 Day 3
1st Strength Mesocycle
Week 3

AMBW & Umiblicus & Food
191.6 & 35.375 & coffee, protein bars,

Comp Deadlift
405 x 2 @ 7; e1rm = 470
380 x 2 @ 6.5
385 x 2 @ 6.5
390 x 2 @ 6.5

Comp Bench
Technique Sets
135 x 4 x 3

Paused Squat
275 x 3 @ 5
285 x 3 @ 5
290 x 3 @ 5

MB Russian Twists
25 x 12 x 2

Back Raise
25 x 10 x 3

Leg Press
Sled + 360 x 6 x 2

Notes
Another good session, and more deadlift form change. I'm mostly returning to the deadlift form I used when I first started posting on the forum, which is pretty much the "5-step method". I seem to be much more tight and patient off the floor that way, which I think is probably best for me. I'll post video of today's deadlifts soon.

[alek]

9/23/22 Friday [Training 101] JuggAI #45
Week 15 Day 4
1st Strength Mesocycle
Week 3

AMBW & Umiblicus & Food
192 & 35.5

Comp Bench
225 x 3 @ 9.5; e1rm = 247
205 x 3 @ 8.5,9.5

DB Incline Bench
40's x 10
50's x 10
60's x 10

Lat Pulldown
165 x 6 x 3

Triceps Pushdown
66 x 12
71 x 12 x 2

DB Alt Curls
35's x 6 x 3

Storytime
I had blood drawn this morning, and I have a pretty high vasovagal response to having blood drawn. I could tell that I was starting to respond as the MA was drawing the blood, but I tried really hard not to pass out.

When she finished, she asked how I was doing, and I said, "Not great."

"Yeah, I can tell. Do you want some water?"

"Yeah, thanks." I can tell it's still possible I'll pass out, and I'm still sitting in the chair. I take a look to my right and see all the stuff--empty sample bottles, wipes, etc.--and decide that I probably don't want to pass out in that direction. It's not much better to the left, so I decide that I should just sit down on the floor--there's less distance to travel if/when I do pass out. I move the arm table out of the way, and stand up. The other MA in the room says that there's a back room with a bed that I can lay on, so I follow her out of the lab to another exam room where I lay down. I can hear the first MA return to the lab and say, "Why do you have that man walking around when he's about to pass out?"

After laying down, I snap out of it pretty quickly--about 1 minute. I get up and walk back to the lab, asking if there's anything else they need from me. They say, "That was quick. Normally it takes a lot longer than that. No, you're good." []

It's weird; I wasn't always this way. I gave blood a bunch of times in high school without issue, but one time in college, I passed out while donating plasma. I was completely out for about 3 minutes, and ever since then, I have a pretty moderate/high vasovagal response.

So, heavy bench training later in the afternoon wasn't the greatest.

Notes
I think I've kinda decided on what my programming will look like when I finish up the upcoming meet; it'll be a MM/HPS hybrid thing. I haven't decided if I'll do 3 or 4 days per week. If I do 4, it'll be MWRF. I thought about doing

MWFShow

Monday:
SSB Squat - 4 sets of 8/10
TnG Bench - hvlf
Paused DL - ramping sets of 5
Lat Pulldowns - hvlf

Wednesday:
Comp Squat - doubles/singles
Comp Bench - doubles/singles
Bench Variation - hvlf; probably something with DB's
Comp Deadlift - 1/2 @ 7/8; backoffs

Friday:
Paused Squat - 4/5 sets of 3/4/5; kinda heavy
Comp Bench - 5/6 sets of 3/4; kinda heavy
Deadlift Variation - 5 x 5
Bench Variation - hvlf; maybe overhead press of some kind or cgbp
Leg press - 3/4 sets of 8/10

Maybe some more bro work sprinkled in somewhere.

or

MWRFShow

Monday
SSB Squat - 4 sets of 8/10
TnG Bench - hvlf
Paused DL - ramping sets of 5
Lat Pulldowns - hvlf

Wednesday
Comp Squat - doubles/singles
Comp Bench - doubles/singles
Bench Variation - hvlf; probably something with DB's

Thursday
Comp Deadlift - 1/2 @ 7/8; backoffs
Bench Variation - hvlf; maybe overhead press of some kind or cgbp
Leg press - 3/4 sets of 8/10

Friday
Paused Squat - 4/5 sets of 3/4/5; kinda heavy
Comp Bench - 5/6 sets of 3/4; kinda heavy
Deadlift Variation - 5 x 5


Maybe some more bro work sprinkled in somewhere.

Progression would be autoregulated with rpe. I want to throw in some amraps, too. The theme of the programming is, "Does this work for me?" in terms of strength and hypertrophy. Some of the above has worked for me in the past in either S or H, so let's see if it will again.

[alek]

9/26/22 Monday [Training 102] JuggAI #46
Week 16 Day 1
1st Strength Mesocycle
Week 4

AMBW & Umiblicus & Food
192.8 & 35.625

Comp Squat
385 x 4 @ 10; e1rm = 430
335 x 4 @ 8

Feet Up Bench
185 x 3 x 2

Paused DL
385 x 2 @ 8.5,8

MB Russian Twists
25 x 12 x 3

Back Raises
30 x 10 x 2

Leg Press
Sled + 270 x 6 x 3

Notes
Well I guess the JuggAI programming is working for my squat; that's a rep pr on comp squat, and that's the highest e1rm I've ever had. I will think about keeping the squat programming after the meet.



I'm reading "The 4 Hour Work Week" by Tim Ferriss right now; it's already made it onto my "if I die before I can teach my kids these lessons, please give them these books" bookshelf.

[JohnHelton]

NIce work on squat!

[alek]

NIce work on squat!

Thanks, John!

It was supposed to be a top triple @10, but on that third rep, I knew I had another one so I did it.

[alek]

6 Years Ago
Total: 149
Triglycerides: 87
HDL: 52
Non-Hdl: 97 (LDL: 80, VLDL: 17)

Today: 40 years old
Total: 176
Triglycerides: 61
HDL: 61
Non-HDL: 115 (LDL: 103, VLDL: 12)
ApoB: 80
All values reported in mg/dL.

Everything looks pretty good other than my LDL is higher than I'd like it to be. I may try a few interventions on my own to see if I can reduce it--less red meat, etc.

[alek]

9/28/22 Wednesday [Training 103] JuggAI #47
Week 16 Day 2
1st Strength Mesocycle
Week 4

AMBW & Umiblicus & Food
191.8 & 35.375 & coffee, banana, protein bar, Greek yogurt, granola,

Comp Bench
215 x 3 @ 9; e1rm = 240
205 x 3 @ 8

Pendlay Row
155 x 8,8

Pushups w/Deep Stretch
BW x 12,12

Closegrip Pushups
BW x 8,8

DB Alt Curls
30's x 8,8

Notes
Quick, and pretty easy, session. I'm going to expend more time and energy complaining about my bench strength...

I may not be able to train any more this week because of Ian, that bastard.

[alek]

Well, it’s official. I am a total head case when it comes to deadlift. Pulled 405x2@7 last Thursday; couldn’t pull 445 for a single today.

[JohnHelton]

Well, it’s official. I am a total head case when it comes to deadlift. Pulled 405x2@7 last Thursday; couldn’t pull 445 for a single today.

Deadlift is volatile. This has happened to me so many times.