Week 9 & 10 AI Performance: Benchmarks vs Rep Maxes
Table of Contents
- Introduction
- Week Nine Recap
- Day 1: Competition Squat
- Day 2: Spoto Press
- Day 3: Deadlift - Rep Max Attempt
- Day 4: Competition Bench
- Overall Performance
- Week Ten Recap
- Day 1: Rep Max Attempts for Squats
- Day 2: Spoto Press
- Day 3: Deadlift - Rep Max Attempt
- Day 4: Competition Bench
- Progress and Consistency
- Understanding Rep Max Attempts and Benchmark Sets
- Turning off Benchmark Sets for Rep Max Attempts
- Potential Issues with Adjusting Benchmark Sets
- Conclusion
- Personal Progress and Lifestyle Changes
Week Nine and Ten: A Recap of My Training Journey
Hey there, it's Davion from Triple Seven's Barbell Club. In this article, I'll be giving You a recap of my training journey during weeks nine and ten while using the Evolve AI app. If you've been following my previous videos, you know that I was unfortunately sick during week nine, so I had to make some adjustments to my workouts. However, I still managed to have some rep max attempts during these weeks, and I'll be sharing my experience and progress with you. Let's dive in!
Week Nine Recap
During week nine, I started off with a competition squat on day one. However, due to my illness and lack of sleep and appetite, I wasn't feeling my best. So, I made the decision to adjust my workout to three sets of five at three fifteen. This is one of the great benefits of working with an AI-Based app like Evolve AI; it allows for realistic adjustments based on your Current readiness level. On day two, I performed Spoto press, focusing on pausing more off the chest for a smoother movement. Day three was my first day of a rep max attempt, and I chose deadlifts. I managed to lift 455 pounds for a set of four, with an RPE of 10. Throughout the week, I also had a successful competition bench day, achieving 305 pounds for a single at RPE 8 and 295 pounds for a triplet at RPE 9. Overall, despite my illness, week nine went relatively smooth, and I was feeling consistent and good by the end of the week.
Week Ten Recap
Moving on to week ten, I started with a rep max attempt for squats on day one. I was thrilled with my performance as I successfully completed a set of five at 425 pounds, with a bit of a grinder on the last rep. This boosted my confidence and reminded me of the importance of pushing my limits and focusing on the prescribed RPEs. On day two, I performed Spoto press again, and I was pleased with my progress as I lifted 230 pounds for five reps. Day three was another rep max attempt, this time focusing on deadlifts. I aimed for 435 pounds and managed to complete two sets of four, feeling satisfied with the way the weights moved. Throughout the week, I also had a successful bench press rep max attempt, lifting 285 pounds for a set of five. Following each rep max attempt, the app suggested increasing the prescribed max weight. However, I tend to be conservative in my choices and prefer to stay in the middle or lower side. Overall, week ten was a success, and I'm happy with my progress.
Continue reading to understand how rep max attempts and benchmark sets work together, and my personal progress and lifestyle changes.
Understanding Rep Max Attempts and Benchmark Sets
You may have some questions about how rep max attempts work alongside benchmark sets. To perform a rep max attempt, you need to turn off the benchmark sets for that exercise in the app. If you forget to do so, the app will only provide the benchmark sets and skip the rep max attempt. It's crucial to remember to disable benchmark sets when you want to focus on a rep max attempt.
There is one peculiar caveat to note. If you turn off benchmark sets for a specific week and then review that week later, it may appear odd or incomplete in the app. This can be concerning, especially when it shows prescribed sets and reps that you didn't actually do or doesn't Align with your rep max attempt. While this may be a known issue and the developers are working on improvements, it's essential to provide feedback to the Evolve AI team regarding any adverse effects on your training experience.
Conclusion
In conclusion, weeks nine and ten of my training journey using the Evolve AI app have been filled with progress and challenges. Despite facing a bout of illness during week nine, I managed to make adjustments and push through my workouts. Week ten showcased my commitment to pushing my limits and treating rep max attempts seriously. Throughout these weeks, I've learned the importance of consistency, both in training and lifestyle choices. By focusing on proper nutrition, sleep, and overall well-being, I've seen positive changes in my performance. I'll continue to utilize the Evolve AI app and make adjustments as needed to achieve my fitness goals.
Personal Progress and Lifestyle Changes
During this period, I've been mindful of my eating habits and overall lifestyle. By prioritizing better nutrition and incorporating physical activities like walking and cardio into my routine, I've managed to make progress beyond my training Sessions. As of today, I am down to 288 pounds, having lost two pounds since my previous video. These small lifestyle changes have contributed to my overall well-being and performance.
Let's dive into a few frequently asked questions about rep max attempts, benchmark sets, and my journey with Evolve AI.
FAQ
Q: Can you explain the difference between rep max attempts and benchmark sets?
A: Rep max attempts are about pushing your limits and lifting the heaviest weight you can for a specific number of reps. Benchmark sets, on the other HAND, are designed to assess your progress and determine your training percentages. While both have their benefits, it's essential to turn off benchmark sets in the app if you want to focus on rep max attempts.
Q: How do I turn off benchmark sets in the Evolve AI app?
A: To turn off benchmark sets, you can go into the specific exercise in the app and manually disable them. This ensures that you only perform rep max attempts during the designated weeks.
Q: I've noticed some issues with adjusting my benchmark sets. Is this a known problem?
A: Yes, there have been reported issues with adjusting benchmark sets and how it affects previous workouts in the app's interface. The Evolve AI team is aware of this and is working on resolving it to provide a better user experience.
Q: How can I provide feedback to the Evolve AI team regarding these issues?
A: You can reach out to the Evolve AI team through their official channels, such as their Website or social media platforms. They are responsive to user feedback and strive to improve the app based on user experiences.
Thank you for joining me on my training journey. Stay tuned for more updates and progress with Evolve AI and Triple Seven's Barbell Club. Peace!
