Exodus Strength

Nice work!

slowmotion wrote: ↑Wed Nov 23, 2022 8:56 amNice work!

Thank you. I just signed up for a meet on March 25th. A bit excited to see what I can do, since I feel pretty good with my strength at the start of focused prep. I registered as a 90 kg lifter. I am not going to mess with going down in weight at this point.

Awesome, im glad you're competing. Do you enter masters or open?

cole wrote: ↑Wed Nov 23, 2022 3:51 pm Awesome, im glad you're competing. Do you enter masters or open?

I only ever enter masters. Thus, I am never competing with anyone but myself and the filtered list on openpowerlifting.org. When you hit 50 and your daughter's college friends are much stronger than you, then you no longer worry about the open class.

Bench Singles
Thursday 24 Nov 2022, 08:52

Bench Press (Barbell)
Set 1: 50 kg × 5 [Warm-up]
Set 2: 70 kg × 3 [Warm-up]
Set 3: 90 kg × 1 [Warm-up]
Set 4: 105 kg × 1 [Warm-up]
Set 5: 122.5 kg × 1
Set 6: 127.5 kg × 1 @ 6.0
Set 7: 135 kg × 1 @ 7.0
Set 8: 112.5 kg × 3
Set 9: 112.5 kg × 3
Set 10: 112.5 kg × 3
Set 11: 112.5 kg × 3
Set 12: 112.5 kg × 3
Set 13: 112.5 kg × 3
Notes: e1RM = 151/333. Stronger than last week. Total stress = 2.64. Central stress = 2.01

Evolve AI - 1.1.3
Saturday 26 Nov 2022, 10:10

Sumo Deadlift (Barbell)
Set 1: 90 kg × 5 [Warm-up]
Set 2: 130 kg × 3 [Warm-up]
Set 3: 165 kg × 1 [Warm-up]
Set 4: 205 kg × 1 [Warm-up]
Set 5: 230 kg × 1 [Warm-up]
Set 6: 255 kg × 1 @ 8.0
Set 7: 200 kg × 5 @ 6.0
Set 8: 200 kg × 5 @ 6.0
Set 9: 200 kg × 5 @ 6.0
Set 10: 200 kg × 5 @ 6.0
Set 11: 200 kg × 5 @ 6.0
Set 12: 200 kg × 5 @ 8.0
Notes: This was too hard. Total stress = 3.0. Central Stress = 2.01. e1RM = 277/611. I didn't feel great about my form on the singles, but it moved okay.



Squat (SSB)
Set 1: 100 kg × 5 @ 7.0
Set 2: 95 kg × 5 @ 6.0
Set 3: 95 kg × 5 @ 6.0
Notes: Just super tired after deadlift.

Session Notes: I decided to run with this for a bit. I like the idea of plugging in my meet date, and the program handling the rest. I also like that it uses heavy singles, unlike JuggAI. Low probability of me being able to stick with it, but we'll see. This deadlift workout was too hard though. Too much stress. I cut the whole session short because of that and gave it a session RPE of 9.

X1@8, then 6 sets of 5 on DL is suicide

cole wrote: ↑Sat Nov 26, 2022 9:43 am X1@8, then 6 sets of 5 on DL is suicide

Agreed. Total stress of 3.0 on deadlift is just too much. I think it will dial it back with my feedback.

Evolve AI - 1.1.4
Sunday 27 Nov 2022, 13:14

Bench Press (Barbell)
Set 1: 105 lbs × 5 [Warm-up]
Set 2: 150 lbs × 3 [Warm-up]
Set 3: 195 lbs × 1 [Warm-up]
Set 4: 240 lbs × 1 [Warm-up]
Set 5: 270 lbs × 1 [Warm-up]
Set 6: 300 lbs × 1
Set 7: 315 lbs × 1 @ 7.5
Set 8: 230 lbs × 6
Set 9: 232.5 lbs × 6
Set 10: 232.5 lbs × 6
Set 11: 232.5 lbs × 6
Set 12: 232.5 lbs × 6 @ 6.0
Notes: e1RM = 157/347. Wow. Bench was really moving today. That is the fastest that 315 has ever moved for me. Total stress = 2.22. Central stress = 1.54. Much easier than yesterday's deadlift session.



Lat Pulldown (Cable)
Set 1: 110 lbs × 15
Set 2: 110 lbs × 15
Set 3: 110 lbs × 15

Incline Bench Press (Dumbbell)
Set 1: 35 lbs × 15
Set 2: 40 lbs × 15
Set 3: 45 lbs × 15 @ 8.0

Triceps Extension (Cable)
Set 1: 57 lbs × 15
Set 2: 60 lbs × 15
Set 3: 60 lbs × 13 @ 8.0

Evolve AI - 1.2.1
Tuesday, November 29, 2022
BW: 89.5 kg - Weight has exploded with creatine and eating out all the time. However, I think I may actually be getting some muscle growth too with hormones fixed. Strength has been good.

Squat
in lbs
430 x 1 @ 7
325 x 6 x 3
Notes: e1RM = 219/482. Same weight for the single as last week, but faster. Total stress = 1.64. Central stress = 0.61



DB Lateral Raise
20 x 15 x 2
25 x 12

Back Raise
BW x 15 x 2

Leg Extensions
80 x 12 x 3

Session Notes: Easier workout.

Evolve AI - 1.2.2
Wednesday, November 30, 2022

Spoto Press
in lbs
210 x 6
215 x 6
220 x 6
235 x 6 @ 7.5

Bentover Rows
100 x 15
105 x 15

Face Pulls
47 x 15
50 x 15

Tricep Pushdown
60 x 15
63 x 15

Session Notes: That was the easiest workout so far. Only took me about 30 minutes.

Evolve AI - 1.2.3
Saturday, December 3, 2022

Deadlift
in kg
255 x 1 @ 9
185 x 4 x 6
Notes: e1RM = 267/589. Didn't feel great today. Had to ignore the app as it wanted me to do 83% x 4 x 6 as the backoff work. That is just nuts. I solved to a 250 H-value instead.



SSB Squat
in kg
105 x 6
107.5 x 6
112.5 x 6

The crazy deadlift recommendations have me leaning towards ditching Evolve AI and flying solo again. My free 2-week trial is ending, so now is the time to cancel.

ETA: I cancelled Evolve AI. I have mapped out my training generally between now and my meet. I have basically created guidelines in terms of intensity and HNFM each week. Starting with less stress, ramping it up over time. Autoregulation will be based on heavy singles.

JohnHelton wrote: ↑Sat Dec 03, 2022 10:55 am Evolve AI - 1.2.3
Saturday, December 3, 2022

Deadlift
in kg
255 x 1 @ 9
185 x 4 x 6
Notes: e1RM = 267/589. Didn't feel great today. Had to ignore the app as it wanted me to do 83% x 4 x 6 as the backoff work. That is just nuts. I solved to a 250 H-value instead.

That seems like a really high prescribed % for multiple back off sets! I guess around a 7-8 RPE. I wonder if you had hit that set at around that 7-8 RPE range, would the app have made you repeat the weight or drop the weight by a small %. I know I heard that the Jugg AI would drop the % if a set went over 9-10 RPE.

houzi wrote: ↑Sun Dec 04, 2022 2:07 am

JohnHelton wrote: ↑Sat Dec 03, 2022 10:55 am Evolve AI - 1.2.3
Saturday, December 3, 2022

Deadlift
in kg
255 x 1 @ 9
185 x 4 x 6
Notes: e1RM = 267/589. Didn't feel great today. Had to ignore the app as it wanted me to do 83% x 4 x 6 as the backoff work. That is just nuts. I solved to a 250 H-value instead.

That seems like a really high prescribed % for multiple back off sets! I guess around a 7-8 RPE. I wonder if you had hit that set at around that 7-8 RPE range, would the app have made you repeat the weight or drop the weight by a small %. I know I heard that the Jugg AI would drop the % if a set went over 9-10 RPE.

I don’t know what it would have done. I think it would have kept the weight the same if the RPE was 7-8. Had I done that work out, it would have been by far the hardest deadlift workout of my life. Might have died.

1.2.4
Sunday, December 4, 2022
BW: 90 kg

Bench Press
in kg
50 x 5
70 x 3
90 x 1
110 x 1 (.54 m/s)
132.5 x 1 (.38 m/s)
137.5 x 1 @ 7 (.32 m/s)
145 x 1 @ 8.5 (.24 m/s)
115 x 3 x 5
Notes: Maybe not quite a strong as last week but strength was still pretty good. e1RM = 155/341. Total stress = 2.5, central stress = 2.56.

1.3.1
Tuesday, December 6, 2022

Squat
in kg
70 x 5
100 x 3
130 x 1
160 x 1
180 x 1
190 x 1 @ 6.5
200 x 1 @ 7.5 (.37 m/s)
142.5 x 5 x 3
Notes: e1RM = 220/485. Total stress = 1.58, central stress = 1.29. Not bad.



RDLs
in kg
95 x 10 x 3

Looking strong, John! Your squat pr is 500, right?

alek wrote: ↑Tue Dec 06, 2022 6:49 am Looking strong, John! Your squat pr is 500, right?

Thanks, Alek. Yes. That is my gym PR, set in 2019. I've only hit 474 in a meet though. I would really like to hit 500+ in a meet.

1.3.2
Wednesday, December 7, 2022

Spoto Press
in kg
105 x 5 @ 4
110 x 5 @ 5
117.5 x 5 @ 6.5
122.5 x 5 @ 8
112.5 x 5 @ 5
Notes: e1RM = 151/333. Total stress = 2.45, central stress = 1.9. It took me a bit to find the @8 weight. Pretty pleased with how close spoto press with a 1ct pause is to my competition bench. HNFM = 428.

Strict Row (Barbell)
50 kg x 15, 15, 13