OckhamsRazor's Log

[OckhamsRazor]

9/6/22 - Strength Block -W9D4

Deficit DL, no belt
435 x 1 @7
425 x 3 x 2 @7

CG Bench w/pause
255 x 1 @8
225 x 3 @6 (misload)
245 x 3 @8.5
235 x 3 x 2

Deficit SLDL, no belt
315 x 8
325 x 8
335 x 8

Feeling totally beat. Time to change things up.

[OckhamsRazor]

9/7/22 - Strength Block -W9GPP2

Pull-up
7-minute Density: 39 reps

Incline LTE
70 x 12, 12, 11

DB Curl
33s x 12, 10, 10

Run/walk
16 minutes - 1.35 miles

[OckhamsRazor]

9/9/22 - MM - 3 Week General Strength (slightly modified) - W1D1

Comp Bench
230 x 3 x 6
230 x 2

LBS w/belt
440 x 1 @7
350 x 6 x 5

DB Chest-supported Row
45.5s x 14 x 3

[OckhamsRazor]

9/10/22 - MM - 3 Week General Strength (slightly modified) - W1D2

CG Bench - alternate pause and T&G reps
190 x 8 x 6

DL w/belt
415 x 4 x 5

Dip
BW x 15, 13, 12

[OckhamsRazor]

9/12/22 - MM - 3 Week General Strength (slightly modified) - W1D3

Comp Bench
265 x 1 @9
220 x 4 x 6

Pendlay Row
195 x 10 x 3

LBS w/belt
385 x 3 x 7

EZ Bar Curl
85 x 8 x 3

[OckhamsRazor]

9/13/22 - MM - 3 Week General Strength (slightly modified) - W1D4

CG Bench (alternate pause and T&G)
185 x 10 x 4
185 x 8

DL w/belt
455 x 3 x 2
455 x 2

OHP w/belt
145 x 1 @6
7-minute density: 130 x 27 reps

Jacked up my lower back a little on deadlifts. I definitely overdid a couple weeks ago - I'll have to back off on that movement for a while.

[OckhamsRazor]

9/16/22 - MM - 3 Week General Strength (slightly modified) - W2D1

Comp Bench
255 x 1 @7
235 x 3 x 5

LBS w/belt
405 x 3 x 6

DB Chest-supported Row
43s x 15, 13, 13

[OckhamsRazor]

9/17/22 - MM - 3 Week General Strength (slightly modified) - W2D2

CG Bench (alternate pause & T&G)
200 x 6 x 6

DL w/belt
365 x 5 x 4

Dip
BW x 15, 14, 13

[OckhamsRazor]

9/18/22 - MM - 3 Week General Strength (slightly modified) - W2GPP

Pull-up
7-minute density: 38 reps

Overhead EZ-bar Extension
65 x 12, 10, 12

EZ-bar Curl
85 x 8 x 3

Run/walk
18 minutes - 1.57 miles

[OckhamsRazor]

9/20/22 - MM - 3 Week General Strength (slightly modified) - W2D3

Comp Bench
230 x 2
240 x 2
270 x 1 @9
230 x 2 x 6

LBS w/belt
435 x 1 @7
455 x 1 @9
315 x 8 x 4

Pendlay Row
205 x 8, 7, 7


9/21/22 - MM - 3 Week General Strength (slightly modified) - W2D4

CG Bench w/pause
205 x 6 x 6

Mid-shin Block Pull, no belt
415 x 3 x 6

OHP w/belt
10-minute density: 130 x 35 reps

Been feeling like trash. Just exhausted/under-recovered and everything feels heavy. Gonna take it easy for a week or so.

[OckhamsRazor]

9/24/22 - Deload

HBS w/belt
275 x 5
295 x 5
305x 5

Weighted Dip
+25 x 10 x 3

Band Pull-apart
Rogue orange mini x 30, 25, 25

Reverse Curl
35 x 20, 18

[OckhamsRazor]

9/25/22 - Deload

DB One-legged RDL
63s x 5 x 3

DB Bench
63x x 8 x 3

[OckhamsRazor]

9/27/22 - Deload

Paused HBS, no belt
225 x 5 x 3

Hammer Grip DB Bench
63s x 8 x 3

B Row
135 x 8 x 3


9/29/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program)

Comp Bench
225 x 6
215 x 6 x 2

BB Incline Bench (Drop Sets)
83s x 9
73s x 8
63s x 9

Dip
Density Block - 50 reps (1-2 minute rests)

BB Row (Drop Sets)
135 x 15
115 x 11
95 x 11

BB Curl (Drop Sets)
95 x 8
85 x 8

DB Hammer Curl (Drop Sets)
33s x 8
23s x 10

[OckhamsRazor]

9/30/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W1D2

Sumo DL w/belt
365 x 6 x 2
375 x 6

2-count Paused LBS w/belt
275 x 8 x 2
285 x 8

RDL
275 x 12 x 2

Standing DB Calf Raise
50 reps with 33s (1-2 minute rests)

Ab Rollout (from knees)
40 reps - 1 minute rests

[OckhamsRazor]

10/2/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W1D3

OHP w/belt
145 x 6
150 x 6 x 2

Very CG Bench (Drop Sets)
205 x 8
195 x 8
185 x 8

Upright Row (Drop Sets)
75 x 13
65 x 12
60 x 11

DB Fly
Density set (1-2 minute rests): 33s x 50 reps

DB Thumbs-down Lateral Raise
Density set (1-2 minute rests): 23s x 28 reps (too heavy)

Incline Tricep Extension
Density set (1-2 minute rests): 70 x 40 reps

Calves are still comically sore.

[OckhamsRazor]

10/3/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W1D4

LBS w/belt
385 x 6 x 3

Front Squat w/belt
205 x 10
185 x 8 x 2 (1-2 minute rests)

Belt Squat (Drop Sets)
205 x 12
180 x 10
160 x 10

Ab Roller
10 x 2

[OckhamsRazor]

10/4/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W1D5

Pull-up
Density set: 41 reps (1-2 minute rests)

Band-assisted Chin-up
rogue orange mini x 12
2 rogue orange minis x 10

DB One-armed Row (Drop Sets)
83 x 8
73 x 9
63 x 11

Band Face Pull
Density set: Rogue orange mini x 55 reps (1 minute rests)

Run/walk
16.5 minutes: 1.38 miles

[OckhamsRazor]

10/6/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W2D1

Comp Bench
245 x 3
235 x 4 x 3

Incline Bench (drop sets)
185 x 11
175 x 10
165 x 9

Slight Decline DB Bench
63s x 12, 8, 7

BB Row (drop sets)
135 x 12
125 x 10
115 x 10

EZ Bar Curl (drop sets)
95 x 7
85 x 8
75 x 8

DB Hammer Curl
Density Set: 23s x 40 reps (1-2 minute rests)

[OckhamsRazor]

10/7/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W2D2

DL w/belt
440 x 4 x 3

RDL (Drop sets)
295 x 10
275 x 10
265 x 10

BB Lunge
95 x 12
95 x 9 x 2

DB Standing Calf Raise
Density set: 33s x 40 reps

Ab Roller (from knees)
density set: 40 reps


Wanted to do paused low bars in the second slot, but my upper-left hamstring wan't having it. Hopefully it will feel better by next leg day.

[OckhamsRazor]

10/9/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W2D3

OHP w/belt
160 x 4 x 4

Very CG Bench (drop sets)
205 x 10
195 x 8
185 x 8

Upright Row (drop sets)
75 x 14
70 x 11
65 x 11

Dip
density set: BW x 50 reps

Thumbs-down Lateral Raise
density set: 18s x 40 reps

Incline LTE
65 x 13, 9