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.
Re: Alek and the Infinite If Machine
Posted: Fri Aug 05, 2022 8:36 am
by JohnHelton
What is your DL PR?
Re: Alek and the Infinite If Machine
Posted: Fri Aug 05, 2022 8:42 am
by alek
JohnHelton wrote: ↑Fri Aug 05, 2022 8:36 am
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.
JohnHelton wrote: ↑Fri Aug 05, 2022 8:36 am
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.
Re: Alek and the Infinite If Machine
Posted: Fri Aug 05, 2022 12:10 pm
by 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 and the Infinite If Machine
Posted: Sun Aug 07, 2022 8:55 am
by alek
8/6/22 Saturday [Conditioning ?+13]
Peloton
11.3 miles in 30 minutes
Alek and the Infinite If Machine
Posted: Mon Aug 08, 2022 8:24 am
by 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.
Re: Alek and the Infinite If Machine
Posted: Mon Aug 08, 2022 8:33 am
by JohnHelton
alek wrote: ↑Mon Aug 08, 2022 8:24 am
@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 and the Infinite If Machine
Posted: Tue Aug 09, 2022 11:10 am
by alek
8/9/22 Tuesday [Conditioning ?+14]
Peloton
10.5 miles in 30 minutes
Alek and the Infinite If Machine
Posted: Wed Aug 10, 2022 8:54 am
by 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.
Re: Alek and the Infinite If Machine
Posted: Wed Aug 10, 2022 9:06 am
by JohnHelton
alek wrote: ↑Wed Aug 10, 2022 8:54 am
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 and the Infinite If Machine
Posted: Thu Aug 11, 2022 1:34 pm
by alek
8/10/22 Wednesday [Conditioning ?+15]
Peloton
6.13 miles in 20 minutes
Alek and the Infinite If Machine
Posted: Fri Aug 12, 2022 6:51 am
by alek
8/11/22 Thursday [Conditioning ?+16]
Peloton
9.92 miles in 30 minutes
Alek and the Infinite If Machine
Posted: Fri Aug 12, 2022 8:38 am
by 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 wrote: ↑Wed Aug 10, 2022 8:54 am
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.
Re: Alek and the Infinite If Machine
Posted: Fri Aug 12, 2022 8:43 am
by JohnHelton
alek wrote: ↑Fri Aug 12, 2022 8:38 am
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.