OckhamsRazor's Log

[Wilhelm]

Good stuff progressing your DL.
I remember you saying your lifts had been stuck for a while.
+++

[OckhamsRazor]

Thanks, @Wilhelm . It's true that my lifts haven't moved in a while. While e1rm is only theoretical, it's nice to see it trending upward on the deadlift again.

[OckhamsRazor]

2/17/18 - Week 4 out of 7 - Lower Stress

BW: 190.5 yesterday morning

LBS w/belt
350 x 6 @6
365 x 6 @7
375 x 6 @8
375 x 6 @8.5 (4 minute rests)

Comp Bench
205 x 6 @6
215 x 6 @7
225 x 6 @8
225 x 6 @8 (4 minute rests)

Pendlay Row (myo reps)
180 x 15, 4, 4, 4, 4, 3

Superset: LTE / EZ Bar Curl:
(90 x 12 / 70 x 12) x 3, 85 x 12 / 70 x 12

This week is what the template refers to as a low stress week, which just involves dropping a set from the competition and main supplemental lifts. Though certainly lower, I wouldn't exactly call the stress low, but it's good timing as I didn't really have much in the tank today. Hopefully the slightly lower volume will energize me for next week.

[OckhamsRazor]

2/18/18 - Week 4 out of 7

Chin-up: 8-minute AMRAP - BW x 53 reps
Plank: 8-minute AMRAP - 5 min 25 sec total

AIrdyne: LISS - 30 minutes

[OckhamsRazor]

2/19/18 - Week 4 out of 7 - Lower Stress

Press w/belt
145 x 6 @6
155 x 6 @7
165 x 6 @8.5
165 x 6 @10 (oops - 4 minute rests)

RDL
275 x 8 @6
295 x 8 @6.5
315 x 8 @7
315 x 8 @7 (3-4 minute rests)

TnG Bench (myo reps)
175 x 13, 4, 4, 3

Superset: One-armed DB Tri Ext / DB Hammer Curl
(30 x 12 / 30 x 12) x 4

[OckhamsRazor]

2/21/18 - Week 4 out of 7 - Lower Stress

DL w/belt
385 x 6 @6
395 x 6 @6.5
410 x 6 @7.5
410 x 6 @7.5 (4 minute rests)

2-count Paused Incline Bench (~45 degree incline)
170 x 8 @6
180 x 8 @7
190 x 8 @9
180 x 8 @8 (4 minute rests)

2-count Paused Belt Squat (myoreps)
140 x 12, 4, 4, 4, 3

Superset: Skull Crusher / Incline DB Curl
(72 x 12 / 25 x 12) x 4

Feeling pretty tired this week, but the session went fine.

[OckhamsRazor]

2/22/18 - Week 4 out of 7

Chest-supported DB Row: 8-minute AMRAP - 55 x 60 reps
Plank: 8-minute AMRAP - 5 min 40 sec total

Airdyne: HIIT - 30 sec on / 2 min off, 8 rounds

[OckhamsRazor]

2/24/18 - Week 5 of 7

BW: 190 yesterday morning

LBS w/belt
425 x 1 @7.5
375 x 6 @8
375 x 6 @8
375 x 6 @8.5 (4 minute rests)

Comp Bench
260 x 1 @8
225 x 6 @8
225 x 6 @8.5
225 x 6 @9 (4 minute rests)

Pendlay Row (myoreps)
185 x 13, 4, 4, 4, 4, 3

Superset: LTE / EZ Bar Curl
(90 x 12 / 75 x 12) x 4

Weeks 5-7 call for an opening single @8 followed by three sets of 6 @8 for the comp lifts. My 4+ month stall on squat on bench continues, but, on the upside, I've made some nice back and arm gains and my deadlift seems to be improving as well. Hopefully one of these days my bench and squat will start moving again.

[OckhamsRazor]

2/26/18 - Week 5 of 7

Press w/belt
185 x 1 @7.5
165 x 6 @8
165 x 6 @9
160 x 6 @8 (4 minute rests)

SLDL
275 x 8 @6
285 x 8 @6.5
295 x 8 @7
295 x 8 @7
295 x 8 @7
295 x 8 @7.5 (3-4 minute rests)

CG Bench (myoreps)
165 x 14, 4, 4, 4, 4, 3

Superset: One-armed DB Tri Ext / DB Hammer Curl
(30 x 12 / 35 x 12) x 3, 35 x 12 / 35 x 12

Good session; everything went well.

[OckhamsRazor]

2/28/18 - Week 5 of 7

DL w/belt
480 x 1 @8
415 x 6 @7.5
415 x 6 @7.5
415 x 6 @8 (4 minute rests)

Incline TnG Bench (~45 degree incline)
175 x 8 @6
180 x 8 @6.5
185 x 8 @6.5
190 x 8 @7.5
190 x 8 @8
190 x 8 @9.5 (3-4 minute rests)

Belt Squat (myoreps)
145 x 15, 5, 5, 5, 4

Superset: Skull Crusher / Incline DB Curl
(75 x 12 / 30 x 12) x 3, 75 x 12 / 25 x 12

Deads are feeling good lately.

[OckhamsRazor]

3/1/18 - Week 5 of 7

Chest-supported DB Row: 8 minute AMRAP - 55 x 60 reps
Plank: 8 minute AMRAP - 5 min 35 sec total

Airdyne: HIIT - 30 sec on / 2 min off, 8 rounds

[OckhamsRazor]

3/3/18 - Week 6 of 7, Day 1

BW: 190 this morning

LBS w/belt
435 x 1 @9
375 x 6 @8
375 x 6 @8
375 x 6 @8 (4 minute rests)

Comp Bench
265 x 1 @9
227 x 6 @9
227 x 6 @9
227 x 6 @9 (4 minute rests)

Pendlay Row (myoreps)
185 x 13, 4, 4, 4, 4, 4, 3

Superset: LTE / EZ Bar Curl
(90 x 12 / 75 x 12) x 5

Pretty lousy session today; I just had nothing in the tank from the very beginning. I've had a very busy couple of weeks, so maybe it's just starting to catch up to me. Oh well.

[OckhamsRazor]

Week 6 of 7, Day 2

Press w/belt
190 x 1 @8
165 x 6 @8
165 x 6 @8.5
165 x 6 @9 (4 minute rests)

SLDL
275 x 8 @6
290 x 9 @7 (miscount)
300 x 8 @7
300 x 8 @7.5
300 x 8 @7.5 (3-4 minute rests)

CG TnG Bench (myoreps)
165 x 14, 4, 4, 4, 3

Superset: One-armed DB Tri Ext / DB Hammer Curl
(30 x 12 / 35 x 12) x 5

I've been sleeping poorly lately, especially last night. As a result, I skipped GPP yesterday and dropped a set of SLDLs today. However, in spite of it all, today's session went pretty well.

[OckhamsRazor]

Week 6 of 7, Day 3

DL w/belt
490 x 1 @8
420 x 6 @8
420 x 6 @8
420 x 6 @9 (4 minute rests)

Incline TnG Bench (~45 degree incline)
175 x 8 @6
185 x 8 @6.5
190 x 8 @7
190 x 8 @7
190 x 8 @8
190 x 8 @8.5 (3-4 minute rests)

Front Squat (myoreps)
175 x 12, 3, 3, 3, 3

Superset: Skull Crusher / Incline DB Curl
(77 x 12 / 30 x 12) x 3, (77 x 12 / 25 x 12) x 2

Session went well; deads continue to feel solid. However, I attempted front squats for my myo reps today and it was not a pleasant experience I had to call it prematurely due to wrist/neck discomfort and just being absolutely fucking fried. Maybe I'll try lunges next week

[OckhamsRazor]

3/8/17 - Week 6 of 7 - GPP

Chest-supported DB Row: 8 minute AMRAP - 55 x 63 reps
Plank - 8 minute AMRAP - 5 min 25 sec total

Airdyne: LISS - 30 minutes

[cgeorg]

However, I attempted front squats for my myo reps today and it was not a pleasant experience I had to call it prematurely due to wrist/neck discomfort and just being absolutely fucking fried. Maybe I'll try lunges next week

This sounds positively awful

[OckhamsRazor]

However, I attempted front squats for my myo reps today and it was not a pleasant experience I had to call it prematurely due to wrist/neck discomfort and just being absolutely fucking fried. Maybe I'll try lunges next week

This sounds positively awful

Haha, yeah, I didn't quite think that one through all the way. Live and learn.

[OckhamsRazor]

3/10/18 - Week 7 of 7, Day 1

BW: 192 yesterday morning

LBS w/belt
440 x 1 @9
380 x 6 @8
365 x 6 @7.5
365 x 6 @7 (4 minute rests)

Comp Bench
265 x 1 @9
227 x 6 @8.5
227 x 6 @9
200 x 6 @6 (meant to go down to 220 - misloaded)
225 x 1 @?
245 x 1 @6ish (explanation below)

Pendlay Row (myoreps)
190 x 12, 5, 5, 5, 5, 4

Superset - LTE / EZ Bar Curl
(92 x 12 / 77 x 12) x 5

My squat has been in a funk for while now, but today was an improvement. I'd noticed a couple of months ago that I was overdoing it with the 'hip drahve' cue and actually pushing my hips back a little out of the hole, causing a semi-good morning style squat. I managed to get it under control shortly thereafter, but I've been feeling the error creep back into my squat sessions lately. Inspired in large part by this thread, today I concentrated on staying as tight as possible, getting my knees forward early, and staying more upright out of the hole; felt like an improvement. Regarding bench, I was struggling as I usually do and decided to drop the weight a little for my last work set in order to not exceed a 9 RPE. I also decided to try a more conventional grip as I have been using the bulldog grip for some time now. I accidentally put too little weight on the bar, so the set felt very easy, but the grip felt a lot better to me. I did a couple of singles afterward to test it further and was pleasantly surprised to find that they moved a lot faster than they had in my warm ups. I'll definitely be switching back to see if the improvement persists.

[OckhamsRazor]

3/11/18 - Week 7 of 7, GPP

Chin-up: 8 minute AMRAP - BW x 50 reps
Plank: 8 minute AMRAP - 5 min 15 sec total

Airdyne: LISS - 30 minutes

[OckhamsRazor]

3/12/18 - Week 7 of 7, Day 2

Press w/belt
195 x 1 @9
167 x 6 @9
157 x 6 @7
157 x 6 @7.5 (4 minute rests)

SLDL
275 x 8 @6
295 x 8 @6.5
305 x 8 @7
305 x 8 @7
305 x 8 @7
305 x 8 @7.5

CG TnG Bench (myoreps)
170 x 14, 4, 4, 3

Superset: One-armed DB Tri Ext / DB Hammer Curl
35 x 12 / 35 x 12, (30 x 12 / 35 x 12) x 4

My press was garbage today, but everything else went fine.