I wonder how it determines what accessories to give you for what bodyparts… I feel like we are similar in our SBD ratios.
There’s a section where u put in ur additional exercise focus (SBorD). Still I’m surprised I didn’t get much accessory work. Only thing that is consistent is calves and core
I see… somehow my focus was set to bench. Not an issue though as my bench is complete poverty
I don’t mind honestly. Just a bit strange not to always be trying to get thicc. My glute focus work is non negotiable though as is part of back rehab. Guess we just gotta trust in the AI
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I’m part of this club as well. I’ve found recently that my knees have been causing me a lot less problems after putting some focus into working on my hamstrings. Nordic curls, GHD, band pullthroughs, banded hamstring curls, etc.
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I have no issues anymore, I was following a program that called for RPE 8 singles on squats for multiple weeks on end and I think i pushed a little too hard. That being said, most of my recent work has been submax along with some more hamstring work than i have been used to doing. Maybe that has been the trick. The symptoms i had made me think it was a little bit of tendonitis.
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That’s so weird lol, wonder why the accessory selection is so much different. Have you edited your exercise selection? I know I turned quite a few off considering I have minimal equipment.
I got movements for every body part. Compound & Iso. Got my focus set to evenly SBD
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Jan 23 2020
Feeling pretty good this morning for some reason.
Bench (5 second pause)
barx5
155x3
190x2,2
200x1
210x1
225x1
Front Squats (gag)
barx5
175x5
220x4
265x4
245x4,4
That 265 set about killed me, app dropped weight for the next two sets. Those were pretty hard as well. My upper back must be weak bc i was fighting staying upright the whole time.
DB Shoulder Press (Standing)
20x10
35x20,20,20
Glute Hams
3x10
Jan 25 2020
Deadlift
135x4
185x4
255x4
315x4
365x4,4,4,4
Bench (3 sec pause)
Barx10
155x3
190x3,3
200x3
Pushups
4x20
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Jan 26 2020
Squat (Pause 2seconds halfway down)
barx5
155x3
220x3
265x3
308x3,3,3
Comp. Bench
barx5
155x3
160x3
190x2,2,2
Band Pulldown
4x8
Hammer Curl
20x8
35x8,8,8
40x8,8
Glute Hams
4x8
Still trying to get back into doing the GHRs. My hammies feel pretty weak on these. Giving a slight pushoff from the floor until i can get my strength back to where it was a few months back… not sure why i stopped using these
I hear a quad and hamstring strength imbalance can quite often be the contributing factor to knee pain. Im certainly going to be giving my hammies much more love this year.
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This AI programming actually looks really good. I hope the android version doesn’t come out too soon, or I’ll end up wasting my CF gym membership.
I was battling some knee pain a couple months back but it has now subsided with some direct hamstring work. Its amazing what a few short weeks of direct work can do once you find what the issue is.
I like how much variation its throwing me. It looks like I am now in the Prep II period, so Ill be interested to see how much more or less competition vs variation work it gives. I can say that I feel pretty good from a physical standpoint. I never feel like its pushing me too hard. If anything I can handle more intensity, but Im trusting it.
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Jan 28 2020
What kind of madness is this???.. lol bench deadlift bench
Bench (3 sec pause)
barx5
155x3
160x3
190x2,2
200x1
210x1
220x1
Defict Deadlift (1.5")
135x5
185x3
255x3
315x3
355x2
365x1
380x1
405x1
Bench (2 sec pause)
barx5
155x3
160x3
190x2,2
200x1
210x1,1
Lat Pulldowns
5x8
Hanging Leg Raise
5x8
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Sheiko style workouts are known for having a bench variation sandwiched between to squat/dead variations. I forget the rationale tbh. I remember when I ran Sheiko templates for a bit I put the lower body stuff together anyway because I like being warm and having felt weight already
The second exercise of bench felt much better than the first i will say.
Is meant to work/do something. I like to hit more of a similar lift when I’m already warm or having lifted some heavier weight just before for some post activation potentiation magic
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Jan 30 2020
Comp Squat
barx5
155x3
220x5
265x4
308x3
355x3
370x3,3,3
These felt pretty heavy, but im pretty sure thats a volume and rep PR on comp squats.
Bench
barx5
160x5
190x4
210x4,4
230x4 (slingshot)
235x4 (slingshot)
Man, the sling shot makes that weight feel so damn light
Rear DB Laterals
20x8
40x8,8,8,8
Seated Band Rows
5x15 (super lat pump)
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