OckhamsRazor's Log
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- OckhamsRazor
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- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
10/19/23 - Upper/Lower Conjugate - W6D3 - DE Upper
Speed Bench
170 + bands x 5 x 5 (1 - 1.5 minute rests - not very speedy by the end)
Lateral Raise
23s x 12, 12, 10
Chin-up
BW x 12, 10, 10
Dip
BW x 14, 11
DB Hammer Curl
23s x 15 x 2
Finally starting to feel a little better, but energy is still very low. Had to cut a bunch of sets.
Speed Bench
170 + bands x 5 x 5 (1 - 1.5 minute rests - not very speedy by the end)
Lateral Raise
23s x 12, 12, 10
Chin-up
BW x 12, 10, 10
Dip
BW x 14, 11
DB Hammer Curl
23s x 15 x 2
Finally starting to feel a little better, but energy is still very low. Had to cut a bunch of sets.
- OckhamsRazor
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- Posts: 1412
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
10/20/23 - Upper/Lower Conjugate - W6D4 - DE Lower
Speed LBS w/belt
280 x 5 x 5 (1-1.5 minute rests)
Speed DL w/belt
330 x 3 x 5 (1 minute rests)
Goblet Squat
63 x 20 x 2
Elevated Glute Bridge
12 x 2
Speed LBS w/belt
280 x 5 x 5 (1-1.5 minute rests)
Speed DL w/belt
330 x 3 x 5 (1 minute rests)
Goblet Squat
63 x 20 x 2
Elevated Glute Bridge
12 x 2
- OckhamsRazor
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Re: OckhamsRazor's Log
10/22/23 - Upper/Lower Conjugate - W7D1 - Max Upper
Slingshot Bench
275 x 1, 280 x 1, 290 x 1
265 x 4
DB Bench
73s x 11, 9
63s x 13
Inverted Row
BW x 12, 12, 10, 10
Rear Delt Flye
12s x 20, 18, 17
LTE
85 x 11, 9, 8
Limited my DB bench to 3 sets as my left shoulder was bothering me.
Slingshot Bench
275 x 1, 280 x 1, 290 x 1
265 x 4
DB Bench
73s x 11, 9
63s x 13
Inverted Row
BW x 12, 12, 10, 10
Rear Delt Flye
12s x 20, 18, 17
LTE
85 x 11, 9, 8
Limited my DB bench to 3 sets as my left shoulder was bothering me.
- OckhamsRazor
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- Posts: 1412
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
10/24/23 - Upper/Lower Conjugate - W7D2 - Max Lower
HBS w/belt
405 x 1
415 x 1
350 x 3 x 3
2.5-inch Deficit DL w/belt
370 x 5
375 x 5
385 x 5
Front-foot-elevated Split Squat
95 x 11 x 3
Standing Calf Raise
145 x 12 x 3
HBS w/belt
405 x 1
415 x 1
350 x 3 x 3
2.5-inch Deficit DL w/belt
370 x 5
375 x 5
385 x 5
Front-foot-elevated Split Squat
95 x 11 x 3
Standing Calf Raise
145 x 12 x 3
- OckhamsRazor
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Re: OckhamsRazor's Log
10/26/23 - Upper/Lower Conjugate - W7D3 - DE Upper
Speed Bench w/bands
180 x 3 x 10 (1 minute rests)
Thumbs-down Lateral Raise
18s x 10 x 4
Pull-up
BW x 11, 9, 7, 7, 7
Dip
+25 x 10
BW x 12, 10
BB Curl
95 x 8
85 x 8
75 x 10
Speed Bench w/bands
180 x 3 x 10 (1 minute rests)
Thumbs-down Lateral Raise
18s x 10 x 4
Pull-up
BW x 11, 9, 7, 7, 7
Dip
+25 x 10
BW x 12, 10
BB Curl
95 x 8
85 x 8
75 x 10
- OckhamsRazor
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- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
10/28/23 - Upper/Lower Conjugate - W7D4 - DE Lower
Speed LBS w/belt
300 x 5 x 5 (~1 minute rests)
Speed DL w/belt
350 x 3 x 5 (~1 minute rests)
Goblet Squat
53 x 22, 20, 20
Elevated Glute Bridge
12, 12, 12
Speed LBS w/belt
300 x 5 x 5 (~1 minute rests)
Speed DL w/belt
350 x 3 x 5 (~1 minute rests)
Goblet Squat
53 x 22, 20, 20
Elevated Glute Bridge
12, 12, 12
- OckhamsRazor
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- Location: Portland, OR
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Re: OckhamsRazor's Log
10/29/23 - Upper/Lower Conjugate - W8D1 - Max Upper
Dead-stop Pin Bench
245 x 1
255 x 1
260 x 0
245 x 1 x 2
Incline DB Bench
63s x 15, 13, 11
Inverted Row
11, 10, 9, 9
Rear Delt Flye
12s x 20, 18, 15
Skull Crusher
75 x 10, 8, 6, 7
Dead-stop Pin Bench
245 x 1
255 x 1
260 x 0
245 x 1 x 2
Incline DB Bench
63s x 15, 13, 11
Inverted Row
11, 10, 9, 9
Rear Delt Flye
12s x 20, 18, 15
Skull Crusher
75 x 10, 8, 6, 7
- OckhamsRazor
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- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
10/31/23 - Upper/Lower Conjugate - W8D2 - Max Lower
Paused DL (couple inches off floor) w/belt
475 x 1
485 x 1
415 x 3 x 3
HBS w/belt
335 x 5 x 2
340 x 5
Front-foot-elevated Split Squat
95 x 11 x 3
Standing Calf Raise
145 x 12 x 4
Paused DL (couple inches off floor) w/belt
475 x 1
485 x 1
415 x 3 x 3
HBS w/belt
335 x 5 x 2
340 x 5
Front-foot-elevated Split Squat
95 x 11 x 3
Standing Calf Raise
145 x 12 x 4
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Re: OckhamsRazor's Log
OckhamsRazor wrote: ↑Tue Oct 31, 2023 1:34 pm 10/31/23 - Upper/Lower Conjugate - W8D2 - Max Lower
Paused DL (couple inches off floor) w/belt
475 x 1
485 x 1
415 x 3 x 3
HBS w/belt
335 x 5 x 2
340 x 5
Front-foot-elevated Split Squat
95 x 11 x 3
Standing Calf Raise
145 x 12 x 4
Nice deadlifting! Out of interest, where are you getting your conjugate programming from? Or are you just putting it together yourself.
Ive been looking at some conjugate stuff (albeit "modern conjugate") and it seems similar to what Ive done recently and will be doing again.
- OckhamsRazor
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- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
Thanks!houzi wrote: ↑Wed Nov 01, 2023 4:47 am Nice deadlifting! Out of interest, where are you getting your conjugate programming from? Or are you just putting it together yourself.
Ive been looking at some conjugate stuff (albeit "modern conjugate") and it seems similar to what Ive done recently and will be doing again.
I got the programming from this series of articles by Andy Baker: https://www.andybaker.com/conjugate-pro ... -bench-day. I've been enjoying the training.
- OckhamsRazor
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- Posts: 1412
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/2/23 - Upper/Lower Conjugate - W8D3 - DE Upper
Speed Bench
195 x 3 x 10
Thumbs-down Lateral Raise
17s x 12, 10, 9, 9
Chin-up
BW x 12, 10, 9, 8, 8
Dip
BW x 14, 10, 9
BB Curl
95 x 7
85 x 8
75 x 9
Speed Bench
195 x 3 x 10
Thumbs-down Lateral Raise
17s x 12, 10, 9, 9
Chin-up
BW x 12, 10, 9, 8, 8
Dip
BW x 14, 10, 9
BB Curl
95 x 7
85 x 8
75 x 9
Last edited by OckhamsRazor on Fri Nov 03, 2023 1:47 pm, edited 1 time in total.
- OckhamsRazor
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- Posts: 1412
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/3/23 - Upper/Lower Conjugate - W8D4 - DE Lower
Speed LBS w/belt
325 x 2 x 10 (1 minute rests)
Speed DL w/belt
375 x 1 x 10 (30 sec to 1 minute rests)
Goblet Squat
53 x 24, 21, 20
Elevated Glut Bridge
12 x 3
Speed LBS w/belt
325 x 2 x 10 (1 minute rests)
Speed DL w/belt
375 x 1 x 10 (30 sec to 1 minute rests)
Goblet Squat
53 x 24, 21, 20
Elevated Glut Bridge
12 x 3
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Re: OckhamsRazor's Log
Thanks for the link. Ive never tried old school westside-style conjugate, but it does look fun! If youre interested Dr Seth Albersworth/Activated Performance has a few conjugate templates for free on his website: https://activatedperformance.net/collections/programs-1OckhamsRazor wrote: ↑Wed Nov 01, 2023 4:28 pmThanks!houzi wrote: ↑Wed Nov 01, 2023 4:47 am Nice deadlifting! Out of interest, where are you getting your conjugate programming from? Or are you just putting it together yourself.
Ive been looking at some conjugate stuff (albeit "modern conjugate") and it seems similar to what Ive done recently and will be doing again.
I got the programming from this series of articles by Andy Baker: https://www.andybaker.com/conjugate-pro ... -bench-day. I've been enjoying the training.
Thats where I saw the "modern conjugate" program.... and realised that it looks very much like what I did earlier in the year. Several week blocks of the same movement variation, rather than a new one every week.
- OckhamsRazor
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- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/5/23 - Candito Advanced Bench + Basic Squat/DL programming - W1D1
Comp Bench
265 x 0 FAIL
180 x 3 x 3
CG Bench
190 x 8, 7
185 x 8
DB Flye
25.5s x 20 x 3
EZ Bar Overhead Tricep Extension
45 x 20
50 x 20, 18
LBS w/belt
375 x 4 x 4
I came into today's workout thinking I would proceed with the conjugate program, but when I discovered that my comp bench is actually worse than it was 8 weeks ago - the worst it's been in 6 or 7 years - I decided to change course and try out the Candito advanced bench program, which I've interested in trying for a while. I don't really blame the conjugate program for my lifting woes; I'm stressed, kind of old, in SSRI withdrawal, and was sick for most of October. I was just in the mood for something new. I might go back to a conjugate style when I've finished this program. As for lower body stuff, I'm just going to do a 4 x 4 day and a 6 x 3/4 day for both squat and DL. Also, I've been in a caloric surplus for a few weeks now; my BW is up to 183.6 this week (about a 1.5 pound increase).
Comp Bench
265 x 0 FAIL
180 x 3 x 3
CG Bench
190 x 8, 7
185 x 8
DB Flye
25.5s x 20 x 3
EZ Bar Overhead Tricep Extension
45 x 20
50 x 20, 18
LBS w/belt
375 x 4 x 4
I came into today's workout thinking I would proceed with the conjugate program, but when I discovered that my comp bench is actually worse than it was 8 weeks ago - the worst it's been in 6 or 7 years - I decided to change course and try out the Candito advanced bench program, which I've interested in trying for a while. I don't really blame the conjugate program for my lifting woes; I'm stressed, kind of old, in SSRI withdrawal, and was sick for most of October. I was just in the mood for something new. I might go back to a conjugate style when I've finished this program. As for lower body stuff, I'm just going to do a 4 x 4 day and a 6 x 3/4 day for both squat and DL. Also, I've been in a caloric surplus for a few weeks now; my BW is up to 183.6 this week (about a 1.5 pound increase).
- OckhamsRazor
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Re: OckhamsRazor's Log
Cool, I actually don't really enjoy changing the main movement every week, so that sounds like it might be a good option for me. Thanks for the link.houzi wrote: ↑Fri Nov 03, 2023 5:34 pm Thanks for the link. Ive never tried old school westside-style conjugate, but it does look fun! If youre interested Dr Seth Albersworth/Activated Performance has a few conjugate templates for free on his website: https://activatedperformance.net/collections/programs-1
Thats where I saw the "modern conjugate" program.... and realised that it looks very much like what I did earlier in the year. Several week blocks of the same movement variation, rather than a new one every week.
- OckhamsRazor
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- Posts: 1412
- Joined: Sat Nov 25, 2017 10:38 am
- Location: Portland, OR
- Age: 43
Re: OckhamsRazor's Log
11/7/23 - 2-week Montana Method - W1D2
LBS w/belt
280 x 3
325 x 2
360 x 1 x 2
375 x 1
405 x 1 x 3
Bench
160 x 3
185 x 2
210 x 1 x 2
230 x 1 x 3
CG Bench
170 x 9, 10, 9
DL w/belt
475 x 1
385 x 4 (mis-load)
395 x 4 x 4
So another sudden change of course. It occurred to me that, with the holidays upon us, I will not have an uninterrupted 6-week period of training until January, so the Candito Advanced bench program does not make sense for me right now. We're going to the coast for Thanksgiving in a couple of weeks (interruption number 1), so I figured the 2-week Montana template would be a good option for now. I'm starting on day 2, since my workout on Sunday was somewhat similar to day 1. I made some small changes: I bumped up the weight on the last 3 squat singles by 10 pounds, as I don't think singles at 395 are heavy enough to be of much use to me. I also bumped up the reps on CG bench to a point where I was sure that my bar speed was slowing.
LBS w/belt
280 x 3
325 x 2
360 x 1 x 2
375 x 1
405 x 1 x 3
Bench
160 x 3
185 x 2
210 x 1 x 2
230 x 1 x 3
CG Bench
170 x 9, 10, 9
DL w/belt
475 x 1
385 x 4 (mis-load)
395 x 4 x 4
So another sudden change of course. It occurred to me that, with the holidays upon us, I will not have an uninterrupted 6-week period of training until January, so the Candito Advanced bench program does not make sense for me right now. We're going to the coast for Thanksgiving in a couple of weeks (interruption number 1), so I figured the 2-week Montana template would be a good option for now. I'm starting on day 2, since my workout on Sunday was somewhat similar to day 1. I made some small changes: I bumped up the weight on the last 3 squat singles by 10 pounds, as I don't think singles at 395 are heavy enough to be of much use to me. I also bumped up the reps on CG bench to a point where I was sure that my bar speed was slowing.
- OckhamsRazor
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Re: OckhamsRazor's Log
11/8/23 - 2-week Montana Method - W1 - GPP
DB Chest-supported Row
7-minute density set: 63s x 51 reps
Stationary Bike
LISS - 20 minutes
DB Chest-supported Row
7-minute density set: 63s x 51 reps
Stationary Bike
LISS - 20 minutes
- OckhamsRazor
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Re: OckhamsRazor's Log
11/9/23 - 2-week Montana Method - W1D3
LBS w/belt
370 x 3 x 5
Bench
210 x 3 TnG reps + 1 paused rep x 4
SGDL, no belt
290 x 5 x 4
Floor Flye
33s x 20 x 3
LBS w/belt
370 x 3 x 5
Bench
210 x 3 TnG reps + 1 paused rep x 4
SGDL, no belt
290 x 5 x 4
Floor Flye
33s x 20 x 3
- OckhamsRazor
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Re: OckhamsRazor's Log
11/10/23 - 2-week Montana Method - W1D4
OHP w/belt
175 x 1
7-minute density: 140 x 24 reps
BB Curl
myo reps: 75 x 14, 5, 5, 5, 3
Ab Rollout
7-minute density: 53 reps
OHP w/belt
175 x 1
7-minute density: 140 x 24 reps
BB Curl
myo reps: 75 x 14, 5, 5, 5, 3
Ab Rollout
7-minute density: 53 reps
- OckhamsRazor
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Re: OckhamsRazor's Log
11/12/23 - 2-week Montana Method - W2D1
LBS w/belt
350 x 4 x 3
350 x 3 x 4
Reverse-grip Bench
185 x 4 x 2
CG Bench
200 x 4
200 x 3 x 4
Chin-up
7-minute density: 43 reps
Started with reverse grip bench thinking that it would be easier on my left shoulder, but it turned out to be a little worse, so I switched to CG bench.
LBS w/belt
350 x 4 x 3
350 x 3 x 4
Reverse-grip Bench
185 x 4 x 2
CG Bench
200 x 4
200 x 3 x 4
Chin-up
7-minute density: 43 reps
Started with reverse grip bench thinking that it would be easier on my left shoulder, but it turned out to be a little worse, so I switched to CG bench.