OckhamsRazor's Log

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OckhamsRazor
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Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1281

Post by OckhamsRazor » Thu Mar 02, 2023 12:09 pm

3/2/23 - EvolveAI - W17D1 - Strength Block 3

LBS w/belt
365 x 5 @5.5
380 x 5 x 3 @6.5
390 x 5 @7

2-board Bench
230 x 5 @5.5
240 x 5 x 3 @6.5-7

Pendlay Row
190 x 12 x 2

DB Step-up
43s x 12 x 3

DB RDL
93s x 12 x 2

Weighted Situp
+70 x 12 x 2
+45 x 14

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OckhamsRazor
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Posts: 1521
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Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1282

Post by OckhamsRazor » Sat Mar 04, 2023 12:00 pm

3/4/23 - EvolveAI - W17D2 - Strength Block 3

CG Bench w/pause
265 x 1 @8
225 x 5 @6
225 x 5 @6.5
220 x 5 @6
220 x 5 @6.5
220 x 5 @7
215 x 5 @7

DB Chest-supported Row
63s x 12 x 2

DB Incline Bench
63s x 15, 13

Diamond Pushup
BW x 14, 11

DB Hammer Curl
33s x 13, 11

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OckhamsRazor
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Posts: 1521
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Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1283

Post by OckhamsRazor » Mon Mar 06, 2023 11:29 am

3/6/23 - EvolveAI - W17D3 - Strength Block 3

DL w/belt
485 x 4 @9
425 x 4 @6
435 x 4 x 2 @7

Skullcrusher
70 x 13, 13, 12, 12

Paused LBS, no belt
335 x 4 @6.5
340 x 4 x 2 @7

Good Morning
205 x 7 x 2 @7
205 x 6 @7

DB Bulgarian Split Squat
23s x 12 x 2

Russian Twist
25 x 13, 14

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OckhamsRazor
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Posts: 1521
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Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1284

Post by OckhamsRazor » Tue Mar 07, 2023 11:03 am

3/7/23 - EvolveAI - W17D4 - Strength Block 3

Comp Bench
275 x 1 @9
215 x 5 @6
215 x 5 @6
215 x 5 6.5
220 x 5 x 4 @7-8

Pullup
BW x 12
BW + mini band x 12
BW + 2 mini bands x 14

Upright Row
65 x 14, 13, 13

Dip
BW x 15, 15, 13

BB Curl
70 x 14, 12
65 x 12

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OckhamsRazor
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Posts: 1521
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Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1285

Post by OckhamsRazor » Fri Mar 10, 2023 10:55 am

3/10/23 - EvolveAI - W18D1 - Strength Block 3

LBS w/belt
430 x 5 @9.5
380 x 5 @6.5
385 x 5 x 2 @7

2-board Bench
245 x 5 x 4 @7-8

Pendlay Row
185 x 13 @7
185 x 12 @7

DB Step-up
43s x 12 x 3

DB RDL
93s x 13, 12

Weighted Situp
+45 x 15, 15, 13

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OckhamsRazor
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Posts: 1521
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Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1286

Post by OckhamsRazor » Sat Mar 11, 2023 12:14 pm

3/11/23 - EvolveAI - W18D2 - Strength Block 3

CG Bench w/pause
260 x 1 @8
220 x 5 x 3 @7
215 x 5 @7

DB Chest-supported Row
63s x 13, 14

DB Incline Bench
63s x 15, 12

Diamond Pushup
BW x 12 x 2

DB Hammer Curl
33s x 12 x 2

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1287

Post by OckhamsRazor » Sun Mar 19, 2023 12:00 pm

3/16/23 - EvolveAI - W18D4 - Strength Block 3

Comp Bench
245 x 4 @9.5
215 x 5 x 3 @6
220 x 5 @6.5
225 x 5 @7.5

Chin-up
BW x 12 x 2
+micro band x 12

Band Face Pull
red Elite FTS band x 15
2 x orange Rogue mini x 15 x 2

Dip
BW x 16, 14, 13

Barbell Curl
75 x 12 x 2
65 x 12


3/18/23 - EvolveAI - W19D1 - Strength Block 3 - Deload

LBS w/belt
385 x 5 x 2

2-board Bench
235 x 5 x 2

Pendlay Row
175 x 12 x 2

DB Front-foot-elevated Split Squat
23s x 14, 12, 12

DB RDL
63s x 15 x 2

Weighted Situp
45 x 16, 15


3/19/23 - EvolveAI - W19D2 - Strength Block 3 - Deload

CG Bench w/pause
215 x 5 x 2 @6

DB Chest-supported Row
53s x 15, 14

DB OHP
43s x 14, 13

Diamond Pushup
BW x 12, 13

DB Hammer Curl
33s x 12 x 2

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1288

Post by OckhamsRazor » Sun Mar 26, 2023 8:04 pm

3/26/23 - EvolveAI - W20D1 - Strength Block 4

LBS w/belt
420 x 3 @6.5
405 x 3 @5
415 x 3 @6.5
420 x 3 @7
420 x 3 @7.5

2-board Bench
245 x 3 @6
245 x 3 @6
250 x 3 @6
255 x 3 @6.5
260 x 3 @7.5

DB Split Squat
86 x 10 x 2

Goblet Squat
63 x 15 x 3

DB RDL
93s x 12 x 2

V-up
14, 10, 10

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1289

Post by OckhamsRazor » Mon Mar 27, 2023 8:36 pm

3/27/23 - EvolveAI - W20D2 - Strength Block 4

CG Bench w/pause
225 x 3 @6
230 x 3 x 3 @6-7
235 x 3 x 2 @7.5

DB Chest-supported Row
63 x 14, 13

DB Incline Bench
73s x 12, 10 @7

Skullcrusher
65 x 12 x 2

DB Hammer Curl
33s x 12 x 2

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1290

Post by OckhamsRazor » Wed Mar 29, 2023 12:01 pm

3/29/23 - EvolveAI - W20D3 - Strength Block 4

DL w/belt
520 x 1 @9
455 x 2 @6
465 x 2 @6.5
475 x 2 @7.5

Skullcrusher
70 x 12 @6
75 x 12 x 3 @6-7

Paused LBS, no belt
365 x 3 x 3 @7-8

Good Morning
215 x 6 x 3 @7

DB Step-up
43s x 10, 11

Russian Twist
25 x 12 x 2

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1291

Post by OckhamsRazor » Thu Mar 30, 2023 11:50 am

3/30/23 - EvolveAI - W20D4 - Strength Block 4

Comp Bench
245 x 3 @8
230 x 3 @6
230 x 3 @6
235 x 3 @6.5
240 x 3 x 3 @7-7.5

Chin-up
BW x 12, 10, 10

DB OHP
53s x 10 x 3

Dip
+25 x 10 x 3

BB Curl
75 x 11, 10, 10

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JohnHelton
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Re: OckhamsRazor's Log

#1292

Post by JohnHelton » Thu Mar 30, 2023 4:31 pm

You have been running EvolveAI for awhile. What are your thoughts on it?

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1293

Post by OckhamsRazor » Sat Apr 01, 2023 11:59 am

4/1/23 - Cardio

Run/walk
15.5 minutes - 1.4 miles
Last edited by OckhamsRazor on Sun Apr 02, 2023 12:05 pm, edited 1 time in total.

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1294

Post by OckhamsRazor » Sat Apr 01, 2023 12:15 pm

JohnHelton wrote: Thu Mar 30, 2023 4:31 pm You have been running EvolveAI for awhile. What are your thoughts on it?
It's okay. It's been useful to me in that for the time being, I don't have the energy or the will to come up with my own programming, so it's been nice to not have to worry about that. My major gripe with it is that the loads it prescribes for squat and bench are almost always stupidly low (RPE 1-3), so I usually just choose a load for myself (it often ends up on the weight that I chose, but takes several sets to adjust). Before I started to do that, I actually regressed a little on those lifts. Things have been going better since and the algorithm has made adjustments, but the prescribed loads are still way off most of the time. To be fair, my current cycle is not utilizing a recently added feature that allows one to bias the loads toward low, moderate, or high intensity, so maybe that would mitigate the issue.The deadlift programming has been better IMO. It's also clued me in to programming structures that lean more heavily on accessories, which I had never really experimented with before. I'll reserve judgement until my peak, but I think once this cycle is over, I'm going to give Sheiko Gold a try.

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1295

Post by OckhamsRazor » Sun Apr 02, 2023 12:04 pm

4/2/23 - EvolveAI - W21D1 - Strength Block 4

LBS w/belt
405 x 3 @6
415 x 3 x 4 @6.5-7

2-board Bench
250 x 3 x 2 @6
255 x 3 @7
245 x 3 @6 (misload)
260 x 3 @7.5

DB Split Squat
43s x 12, 10

Goblet Squat
83 x 12 x 3

DB RDL
103s x 12 x 2

V-up
BW x 12, 10, 10

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1296

Post by OckhamsRazor » Mon Apr 03, 2023 11:43 am

4/3/23 - EvolveAI - W21D2 - Strength Block 4

CG Bench w/pause
225 x 3 x 3 @6
230 x 3 @6.5
235 x 3 x 2 @7, 7.5

DB Chest-supported Row
63s x 12 x 2

DB OHP
53s x 10, 11

French Press
65 x 13, 12

DB Hammer Curl
33s x 13, 12

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1297

Post by OckhamsRazor » Tue Apr 04, 2023 12:46 pm

4/4/23 - Cardio

Run/walk
18 minutes - 1.59miles

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1298

Post by OckhamsRazor » Wed Apr 05, 2023 12:38 pm

4/5/23 - EvolveAI - W21D3 - Strength Block 4

DL w/belt
475 x 2 x 3 @7

Skull Crusher
75 x 12, 11, 10, 10

Paused LBS, no belt
365 x 3 @7
370 x 3 @7.5
370 x 3 @8

Good Morning
215 x 8, 6, 6

DB Step-Up
43s x 12, 11

Russian Twist
25 x 12 x 2

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OckhamsRazor
Registered User
Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1299

Post by OckhamsRazor » Thu Apr 06, 2023 12:01 pm

4/6/23 - EvolveAI - W21D4 - Strength Block 4

Comp Bench
255 x 3 @9
230 x 3 x 3 @6-6.5
235 x 3 x 3 @6.5-7.5

Chin-up
BW x 12, 10, 10

DB OHP
53s x 10 x 3

Dip
+25 x 11, 10, 10

BB Curl
75 x 12, 10, 10

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OckhamsRazor
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Posts: 1521
Joined: Sat Nov 25, 2017 10:38 am
Location: Portland, OR
Age: 44

Re: OckhamsRazor's Log

#1300

Post by OckhamsRazor » Sun Apr 09, 2023 1:23 pm

4/9/23 - EvolveAI - W22D1 - Strength Block 4

LBS w/belt
455 x 2 @9.5
425 x 3 x 3 @7.5-8.5

2-board Bench
265 x 3 x 4 @8-9

DB Split Squat
43s x 12, 10

Goblet Squat
83 x 12 x 3 @5-6

DB RDL
103s x 12 x 2

V-up
12, 10, 10

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