OckhamsRazor's Log
Moderator: Chebass88
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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.
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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.
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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.
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
9/25/22 - Deload
DB One-legged RDL
63s x 5 x 3
DB Bench
63x x 8 x 3
DB One-legged RDL
63s x 5 x 3
DB Bench
63x x 8 x 3
- OckhamsRazor
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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.
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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)
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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.
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
- Registered User
- Posts: 1399
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
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
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