OckhamsRazor's Log
Moderator: Chebass88
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/30/22 - EvolveAI - W8D2 - Strength Block 1
Spoto Press
205 x 6 @6
205 x 6 @5.5
210 x 6 @6
220 x 6 @7.5
Pull-up
BW x 13, 10
DB Flye
38s x 14, 12
One-armed DB Overhead Tri Ext
23 x 14, 12
DB Hammer Curl
28s x 15, 12
Spoto Press
205 x 6 @6
205 x 6 @5.5
210 x 6 @6
220 x 6 @7.5
Pull-up
BW x 13, 10
DB Flye
38s x 14, 12
One-armed DB Overhead Tri Ext
23 x 14, 12
DB Hammer Curl
28s x 15, 12
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
12/31/22 - EvolveAI - W8D3 - Strength Block 1
DL w/belt
515 x 1 @8
425 x 5 x 4 @6-6.5
DB Floor Press
73s x 14 x 2
Paused LBS, no belt
310 x 5 @6.5
315 x 5 @7
Good Morning
185 x 8 @6
185 x 9 @7
185 x 9 @7
Lateral Lunge
53 x 12 x 2
Ab Wheel
BW x 18, 15
DL w/belt
515 x 1 @8
425 x 5 x 4 @6-6.5
DB Floor Press
73s x 14 x 2
Paused LBS, no belt
310 x 5 @6.5
315 x 5 @7
Good Morning
185 x 8 @6
185 x 9 @7
185 x 9 @7
Lateral Lunge
53 x 12 x 2
Ab Wheel
BW x 18, 15
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/1/23 - EvolveAI - W8D4 - Strength Block 1
Comp Bench
265 x 1 @8.5
200 x 6 x 5 @5ish
LBS w/belt (technique sets)
340 x 3 x 2
DB Chest-supported Row
48s x 17, 15, 14
Upright Row
65 x 16, 13, 13
Dip
+20 x 14, 12
BW x 14
DB Curl
28s x 15, 13, 12
I think my weak point on bench is actually lockout, not mid-range (aside from just generally sucking at bench). I'll switch emphasis at the beginning of next block.
Comp Bench
265 x 1 @8.5
200 x 6 x 5 @5ish
LBS w/belt (technique sets)
340 x 3 x 2
DB Chest-supported Row
48s x 17, 15, 14
Upright Row
65 x 16, 13, 13
Dip
+20 x 14, 12
BW x 14
DB Curl
28s x 15, 13, 12
I think my weak point on bench is actually lockout, not mid-range (aside from just generally sucking at bench). I'll switch emphasis at the beginning of next block.
Last edited by OckhamsRazor on Wed Jan 04, 2023 1:13 pm, edited 1 time in total.
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/2/23 - Cardio
Run/walk
20 minutes: 1.65 miles
Run/walk
20 minutes: 1.65 miles
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/4/23 - EvolveAI - W9D1 - Strength Block 1
LBS w/belt
465 x 1 @8.5
365 x 6 x 3
Incline Bench
210 x 6 @8
205 x 6 @8
Deficit DL, no belt
415 x 5 x 2 @7.5
DB Step-up
45.5s x 13, 12, 12
DB RDL
83s x 14 x 2
Weighted Sit-up
+45 x 16, 15, 14
LBS w/belt
465 x 1 @8.5
365 x 6 x 3
Incline Bench
210 x 6 @8
205 x 6 @8
Deficit DL, no belt
415 x 5 x 2 @7.5
DB Step-up
45.5s x 13, 12, 12
DB RDL
83s x 14 x 2
Weighted Sit-up
+45 x 16, 15, 14
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/5/23 - EvolveAI - W9D2 - Strength Block 1
Spoto Press
215 x 6 @6.5
220 x 6 x 2 @7.5
Pull-up
BW x 12
BW + mini band x 12
DB Flye
38s x 15, 13
One-armed DB Overhead Tri Ext
25 x 12, 13
DB Hammer Curl
33s x 13, 12
Spoto Press
215 x 6 @6.5
220 x 6 x 2 @7.5
Pull-up
BW x 12
BW + mini band x 12
DB Flye
38s x 15, 13
One-armed DB Overhead Tri Ext
25 x 12, 13
DB Hammer Curl
33s x 13, 12
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/7/23 - EvolveAI - W9D3 - Strength Block 1
DL w/belt
520 x 1 @8.5
450 x 5 x 2 @7
DB Floor Press
83s x 12 x 2 @7.5-8
Pause LBS, no belt
325 x 5 x 2 @7-7.5
Good Morning
185 x 10
195 x 8 x 2
Lateral Lunge
48 x 13, 12
Ab Wheel
BW x 18, 15
DL w/belt
520 x 1 @8.5
450 x 5 x 2 @7
DB Floor Press
83s x 12 x 2 @7.5-8
Pause LBS, no belt
325 x 5 x 2 @7-7.5
Good Morning
185 x 10
195 x 8 x 2
Lateral Lunge
48 x 13, 12
Ab Wheel
BW x 18, 15
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/8/23 - EvolveAI - W9D4 - Strength Block 1
Comp Bench
265 x 1 @8.5
215 x 6 x 6 @6.5-8.5
DB Chest-supported Row
48s x 15, 14, 15
LBS w/belt (technique sets)
325 x 3 x 2
DB Lateral Raise
23s x 15, 12, 12
Dip
+20 x 13
BW x 14, 13
DB Curl
28s x 15, 12, 12
Comp Bench
265 x 1 @8.5
215 x 6 x 6 @6.5-8.5
DB Chest-supported Row
48s x 15, 14, 15
LBS w/belt (technique sets)
325 x 3 x 2
DB Lateral Raise
23s x 15, 12, 12
Dip
+20 x 13
BW x 14, 13
DB Curl
28s x 15, 12, 12
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/10/23 - Cardio
Run/Walk
19 minutes - 1.69 miles
1/11/23 - EvolveAI - W10D1 - Strength Block 1 - deload
LBS w/belt
465 x 1 @8.5 (possibly 8)
335 x 6
Incline Bench w/pause
190 x 6 x 2 @6
Deficit DL, no belt
335 x 5 x 2
Step-up
86 x 12 x 3
DB RDL
83s x 12 x 2
Weighted Situp
+45 x 15, 13, 15
Run/Walk
19 minutes - 1.69 miles
1/11/23 - EvolveAI - W10D1 - Strength Block 1 - deload
LBS w/belt
465 x 1 @8.5 (possibly 8)
335 x 6
Incline Bench w/pause
190 x 6 x 2 @6
Deficit DL, no belt
335 x 5 x 2
Step-up
86 x 12 x 3
DB RDL
83s x 12 x 2
Weighted Situp
+45 x 15, 13, 15
- Wilhelm
- Little Musk Ox
- Posts: 9718
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- Location: Living Room
- Age: 62
Re: OckhamsRazor's Log
How are you liking the AI?OckhamsRazor wrote: ↑Wed Jan 11, 2023 3:00 pm 1/10/23 - Cardio
Run/Walk
19 minutes - 1.69 miles
1/11/23 - EvolveAI - W10D1 - Strength Block 1 - deload
LBS w/belt
465 x 1 @8.5 (possibly 8)
335 x 6
Incline Bench w/pause
190 x 6 x 2 @6
Deficit DL, no belt
335 x 5 x 2
Step-up
86 x 12 x 3
DB RDL
83s x 12 x 2
Weighted Situp
+45 x 15, 13, 15
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/12/23 - EvolveAI - W10D2 - Strength Block 1 - deload
Spoto Press
195 x 6 x 2 @5ish
Pull-up
BW x 11
BW + mini band x 12
DB Lateral Raise
23s x 12 x 2
Skull Crusher
65 x 13, 12
DB Curl
28s x 13, 12
Spoto Press
195 x 6 x 2 @5ish
Pull-up
BW x 11
BW + mini band x 12
DB Lateral Raise
23s x 12 x 2
Skull Crusher
65 x 13, 12
DB Curl
28s x 13, 12
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
It's been okay. The workouts are fun, but I'm not loving the bench programming so far. The other lifts seem to be responding reasonably well. Also, I don't feel beat up, which has been nice. Sticking with it for now.
Last edited by OckhamsRazor on Thu Jan 12, 2023 10:07 pm, edited 1 time in total.
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/14/23 - EvolveAI - W10D3 - Strength Block 1 - deload
Comp DL
505 x 1 - missed; I was out of chalk and my grip slipped
405 x 5
DB Floor Press
78s x 13, 13
Pause LBS, no belt
275 x 5 x 2
Good Morning
185 x 8 x 3
Lateral Lunge
38 x 12 x 2
Ab Wheel
15 x 2
1/15/23 - EvolveAI - W10D4 - Strength Block 1 - deload
Comp Bench
255 x 1 @7
195 x 5
LBS w/belt (Technique sets)
335 x 3 x 2
DB Chest-supported Row
48s x 15, 15, 14
DB Flye
38s x 15, 14, 12
Dip
BW x 15, 13, 14
DB Curl
28s x 13, 12, 12
Deload is over. Starting a new block next week.
Comp DL
505 x 1 - missed; I was out of chalk and my grip slipped
405 x 5
DB Floor Press
78s x 13, 13
Pause LBS, no belt
275 x 5 x 2
Good Morning
185 x 8 x 3
Lateral Lunge
38 x 12 x 2
Ab Wheel
15 x 2
1/15/23 - EvolveAI - W10D4 - Strength Block 1 - deload
Comp Bench
255 x 1 @7
195 x 5
LBS w/belt (Technique sets)
335 x 3 x 2
DB Chest-supported Row
48s x 15, 15, 14
DB Flye
38s x 15, 14, 12
Dip
BW x 15, 13, 14
DB Curl
28s x 13, 12, 12
Deload is over. Starting a new block next week.
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/16/23 - Cardio
Run/Walk
19.5 minutes - 1.74 miles
Run/Walk
19.5 minutes - 1.74 miles
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/18/23 - EvolveAI - W11D1 - Strength Block 2
LBS w/belt
460 x 1 @8
355 x 4 x 4 @very low
2-board Bench
225 x 4 @5.5
235 x 4 @6
245 x 4 x 3 @6.5-7.5
Pendlay Row
185 x 11, 10
Front-foot Elevated DB Split Squat
33s x 12, 10, 10
DB RDL
83s x 12 x 2
Russian Twist
25 x 10 x 2
More stupidly light backoffs prescribed for both squat and bench. I went along with it for squats, but just started with 225 on bench despite the app's recommending a cap of 210. Worked out well as the app adjusted based on RPE after that and I got the desired stimulus. I think I will just use that strategy moving forward.
LBS w/belt
460 x 1 @8
355 x 4 x 4 @very low
2-board Bench
225 x 4 @5.5
235 x 4 @6
245 x 4 x 3 @6.5-7.5
Pendlay Row
185 x 11, 10
Front-foot Elevated DB Split Squat
33s x 12, 10, 10
DB RDL
83s x 12 x 2
Russian Twist
25 x 10 x 2
More stupidly light backoffs prescribed for both squat and bench. I went along with it for squats, but just started with 225 on bench despite the app's recommending a cap of 210. Worked out well as the app adjusted based on RPE after that and I got the desired stimulus. I think I will just use that strategy moving forward.
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/19/23 - EvolveAI - W11D2 - Strength Block 2
CG Bench w/pause
255 x 1 @7.5
210 x 4 x 4 @5-5.5
DB Chest-supported Row
63s x 10, 11
Incline DB Flye
38s x 14
43s x 12
Skull Crusher
70 x 12 x 2
DB Hammer Curl
33s x 12, 10
The app prescribed sets of 4 at 185 on CG bench - would have been around an rpe 1. I just did 210 instead, which was still pretty light.
CG Bench w/pause
255 x 1 @7.5
210 x 4 x 4 @5-5.5
DB Chest-supported Row
63s x 10, 11
Incline DB Flye
38s x 14
43s x 12
Skull Crusher
70 x 12 x 2
DB Hammer Curl
33s x 12, 10
The app prescribed sets of 4 at 185 on CG bench - would have been around an rpe 1. I just did 210 instead, which was still pretty light.
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/21/23 - EvolveAI - W11D3 - Strength Block 2
DL w/belt
520 x 1 @8
490 x 3 @8
490 x 3 @8
490 x 2 @9
455 x 3 @7
455 x 3 @7.5
Comp Bench (technique)
200 x 4 x 3
Paused LBS, no belt
315 x 3 @5
325 x 3 @6
330 x 3 @6.5
Good Morning
205 x 6 x 3
DB Step-up
53s x 10 x 2
Weighted sit-up
45 x 15
70 x 12
App is going in the opposite direction with deads. I was pretty surprised to see 5 sets of 3 at 490 pop up after my single - about 87% of my E1rm. First 2 sets were fine, but there was a sharp drop-off on set 3 - I didn't even pull the third rep as I didn't see the point of going to RPE 10. App dropped it down to 455 after that.
DL w/belt
520 x 1 @8
490 x 3 @8
490 x 3 @8
490 x 2 @9
455 x 3 @7
455 x 3 @7.5
Comp Bench (technique)
200 x 4 x 3
Paused LBS, no belt
315 x 3 @5
325 x 3 @6
330 x 3 @6.5
Good Morning
205 x 6 x 3
DB Step-up
53s x 10 x 2
Weighted sit-up
45 x 15
70 x 12
App is going in the opposite direction with deads. I was pretty surprised to see 5 sets of 3 at 490 pop up after my single - about 87% of my E1rm. First 2 sets were fine, but there was a sharp drop-off on set 3 - I didn't even pull the third rep as I didn't see the point of going to RPE 10. App dropped it down to 455 after that.
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/22/23 - EvolveAI - W11D4 - Strength Block 2
Comp Bench
265 x 1 @8.5
225 x 4 x 5 @6-6.5
Pull-up
BW x 10
BW + miniband x 10 x 2
DB Lateral Raise
25.5s x 10
23s x 10 x 2
Dip
+35 x 11, 10
+25 x 10
DB Curl
33s x 10 x 3
After a single at 265@8.5, the app prescribed 5 sets of 4 at 195. I honestly have no idea what sets of 4 at about 70% are supposed to do for my bench, but I just did 225 instead, which was the appropriate intensity.
Comp Bench
265 x 1 @8.5
225 x 4 x 5 @6-6.5
Pull-up
BW x 10
BW + miniband x 10 x 2
DB Lateral Raise
25.5s x 10
23s x 10 x 2
Dip
+35 x 11, 10
+25 x 10
DB Curl
33s x 10 x 3
After a single at 265@8.5, the app prescribed 5 sets of 4 at 195. I honestly have no idea what sets of 4 at about 70% are supposed to do for my bench, but I just did 225 instead, which was the appropriate intensity.
- OckhamsRazor
- Registered User
- Posts: 1414
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
1/24/23 - Cardio
Run/walk
21 minutes: 1.82 miles
Run/walk
21 minutes: 1.82 miles