AI Evolution: Week 1 Highlights
Table of Contents:
- Introduction
- Trying out the Evolve AI app
- Setting training frequency
- Day 1: SSB Squats
- Warm-up sets
- Prescribed sets
- Day 2: Goblet Squats
- Challenges with loadable dumbbells
- Fatigue and back pain
- Day 3: Close Grip Bench
- Warm-up drills and exercises
- Close grip bench sets
- Day 4: Snatch Grip Romanian Deadlifts
- Rep scheme and intensity
- Challenges with goblet squats
- Day 5: SSB Squats and Good Mornings
- Technique-focused SSB squats
- Introduction to good mornings
- Conclusion
- Pros and Cons
- FAQ
Article:
Introduction
Hello everyone! Welcome to my video series where I share my experience trying out the Evolve AI app for powerlifting. Although I'm not a competitive powerlifter, I enjoy lifting weights and have previously worked with a coach. However, I wanted to try self-programming and came across this app. In this article, I'll be sharing my week one experience with the Evolve AI app, including the exercises I performed and my overall impressions.
Trying out the Evolve AI app
After hearing positive reviews about the Evolve AI app, I decided to give it a try. The app allows users to set their training frequency and provides customized workout plans Based on their goals. As someone who trains four times a week, I set my training frequency accordingly and was excited to see what the app had in store for me.
Setting training frequency
Setting the training frequency in the Evolve AI app was straightforward. I selected four times a week as my desired frequency and eagerly awaited my first training plan. However, due to unforeseen circumstances, I had to skip day one of the app's program. Therefore, the footage I am sharing starts from day two of my training.
Day 1: SSB Squats
On day two of the Evolve AI app program, the prescribed exercise was SSB squats. I began with warm-up sets to prepare my body for the main workout. These warm-up sets helped me get into the right mindset and loosen up my muscles. Once I felt ready, I moved on to the prescribed sets.
During the prescribed sets, I performed three sets of six repetitions with a weight of 250 pounds. The perceived rate of exertion (RPE) for the first set was around six. Despite feeling slightly fatigued, I pushed through and completed the remaining two sets with weights of 255 and 260 pounds. Overall, the SSB squats felt challenging but manageable.
Day 2: Goblet Squats
The Second day of the Evolve AI app program introduced goblet squats. In theory, this exercise seemed simple enough, but I encountered some challenges due to the equipment I had available. Instead of regular dumbbells, I had to work with loadable ones. To secure the weights in place, I used multiple collars, creating a cumbersome setup. Despite the difficulties, I completed the exercise.
Unfortunately, during the second set of goblet squats, I felt intense back pain and decided to stop. It seemed that the extra fatigue from previous workouts had taken a toll on my body. Nonetheless, I managed to squeeze in some dumbbell Romanian deadlifts to conclude the day's training.
Day 3: Close Grip Bench
Day three of the Evolve AI app program focused on close grip bench press. I followed the app's prescribed warm-up drills, including cat-cow drills, bear crawls, static stretching, band pulls, and Cuban dumbbell presses. The Cuban dumbbell presses felt particularly strange on my shoulders as I was not accustomed to this exercise.
For the main workout, I performed four sets of six repetitions at 200 pounds, with an RPE of around seven to seven and a half. The close grip bench press felt challenging but allowed me to work on my upper body strength.
Day 4: Snatch Grip Romanian Deadlifts
The fourth day of the Evolve AI app program introduced snatch grip Romanian deadlifts. This exercise required me to use a wider grip, targeting different muscle groups compared to regular Romanian deadlifts. Starting with three sets of 10 to 12 repetitions at 225 pounds, I aimed to maintain an RPE of eight.
Following the snatch grip Romanian deadlifts, I was supposed to perform goblet squats. However, learning from the difficulties of loadable dumbbells in a previous session, I decided to switch to SSB squats for safety.
Day 5: SSB Squats and Good Mornings
On the final day of the first week, the Evolve AI app program instructed me to perform SSB squats and good mornings. SSB squats were now more focused on technique, with three sets of 10 to 12 repetitions at 150 pounds. These lighter sets allowed me to work on my form and develop stability in my squatting movement.
After the SSB squats, I ventured into unfamiliar territory with good mornings. This exercise targets the lower back, hamstrings, and glutes. Although it was my first time attempting good mornings, I managed to perform two sets of 10 to 15 repetitions at an RPE of six. With this new addition to my workout routine, I felt challenged in a different way.
Conclusion
In conclusion, my first week with the Evolve AI app was a mix of challenges, learning experiences, and new exercises. The app provided me with a structured training plan, and I appreciated the personalized workout recommendations. Although I faced some difficulties along the way, I remained motivated and excited to Continue with the app's program.
Pros and Cons
Pros:
- Customized training plans based on individual goals
- Variety of exercises to target different muscle groups
- Opportunities to learn new exercises and techniques
- Structured workout schedule for consistency
Cons:
- Technical difficulties with loadable dumbbells
- Fatigue and back pain from consecutive workouts
FAQ
Q: How often should I use the Evolve AI app?
A: The app allows users to set their training frequency based on their availability and goals. It's recommended to use the app consistently to see progress.
Q: Can I modify the exercises in the app's training plan?
A: The Evolve AI app provides personalized workout recommendations. While you can't modify the exercises directly, you can communicate any issues or concerns to the app's support team.
Q: Is the app suitable for beginners?
A: Yes, the app caters to both beginners and experienced lifters. The training plans can be adjusted based on your fitness level and goals.
Q: Can I track my progress using the Evolve AI app?
A: Yes, the app allows you to track your progress and provides insights into your performance over time. This feature can help you stay motivated and monitor your improvements.
