OckhamsRazor's Log

[Wilhelm]

Just followed you on IG.

I'm weskyinthejaro

[OckhamsRazor]

12/9/17 - Week 5

LBS w/belt
440 x 1 @9
365 x 8 @8
345 x 8 @7
345 x 8 @7
345 x 8 @7 (5-6 minute rests)

Comp Bench
255 x 1 @7.5
225 x 6 @8.5
225 x 6 @9
215 x 6 @7.5
215 x 6 @7 (zoned out - took a long break)
215 x 7 @9 (miscounted) (5 minute rests - except between sets 4 and 5)

RDL
285 x 8 @7
285 x 8 @7
285 x 8 @7
285 x 8 @8 (3 minute rests)

Superset: Incline DB Fly (30 degrees) / Tri Pushdown
40 x 12 / orange band x 12
40 x 12 / orange band x 12
40 x 12 / orange band x 10
40 x 12 / orange band x 10 (2 minute rests)

Okay session. Bench still sucks. Nothing noteworthy.

[OckhamsRazor]

12/10/17 - Week 5 - GPP

Chin-up: 7-minute AMRAP: 48 reps
DB Hammer Curl: 30 x 10 x 4
Ab Rollout (from knees): 10 x 4

Airdyne: LISS - 20 minutes

[OckhamsRazor]

12/11/17 - Week 5

Press w/belt
195 x 1 @8.5
160 x 8 @8.5
150 x 8 @7.5
150 x 8 @7
150 x 8 @8
150 x 8 @9 (4-5 minute rests)

Beltless High Bar Squat
285 x 8 @6.5
285 x 8 @7
285 x 8 @7
285 x 8 @7.5 (4 minutes)

CG TnG Bench
210 x 8 @8
210 x 8 @8
210 x 8 @9
200 x 8 @9 (4 minute rests)

LTE
90 x 10 @8
85 x 10 @8
80 x 10 @8.5 (2 minute rests)

IG clips: https://www.instagram.com/p/BcnNXp-B8NR ... hipdrahves

Looking forward to a deload and going back to maintenance calories next week. Lots of volume at a caloric deficit is tough.

[Allentown]

Chin-up: 7-minute AMRAP: 48 reps

That is a quality set.

[OckhamsRazor]

Chin-up: 7-minute AMRAP: 48 reps

That is a quality set.

Thanks man. Dropping a little weight has definitely improved my non-weighted chin ability.

[OckhamsRazor]

12/13/17 - Week 5

2-inch Deficit DL
380 x 8 @7.5
350 x 8 @7
350 x 8 @7
Backoff Deficit SLDL: 320 x 6 @6.5 (5 minute rests)

TnG Incline Bench (30 degrees)
210 x 8 @9
200 x 8 @7
200 x 8 @8
200 x 8 @9.5
195 x 7 (miscount) @8 (4-5 minute rests)

2-inch Deficit BB Hack Squat
175 x 8 @7
175 x 8 @7
175 x 8 @7
175 x 8 @8 (3 minute rests)

Dip
+40 x 10 @6
+40 x 10 @7
+40 x 10 @9.5
BW x 8 @8 (2 minute rests)

Last big workout of this mesocycle; I still have a GPP session tomorrow. Deload next week.

[OckhamsRazor]

12/16/17 - Deload

BW: 191.7 this morning

LBS: 225 x 8 x 2
Paused Bench: 165 x 6 x 3
Power Clean: 135 x 3, 145 x 3, 155 x 3, 165 x 3, 170 x 3

Deloading this week and increasing macros to maintenance levels. I'm a little unsure of my game plan at this point, but I'm leaning toward doing a few weeks of fives on comp lifts while maintaining weight and then following that with another mesocycle of very high volume while cutting.

[OckhamsRazor]

12/18/17 - Deload

Press: 115 x 6 x 3
High Bar Squat: 185 x 8 x 2
CG Bench:155 x 6 x 3


12/20/17 - Deload

SLDL: 205 x 8 x 2
Incline Bench: 135 x 8 x 2, 155 x 8
Pendlay Row: 185 x 6 x 2

[OckhamsRazor]

12/23/17 - Week 6

BW: 190.4 this morning

LBS w/belt
425 x 1 @8.5
375 x 5 @8
375 x 5 @8 (5 minute rests)

2-count Paused Bench
205 x 5 @6
215 x 5 @7
225 x 5 @8 (4 minute rests)

SLDL(oly shoes, no belt)
315 x 5 @6
335 x 5 @7
355 x 5 @7.5 (4 minute rests)

LTE
85 x 10 @6
85 x 10 @6.5
85 x 10 @7 (2 minute rests)

IG - Last set of SLDL: https://www.instagram.com/p/BdDyr58htee ... hipdrahves

Back to it after a deload last week. My goal was to maintain weight over the deload week, but I ended up losing a little over a pound. Squats went really poorly (maybe that weight I lost was all muscle, ha!) - those weights haven't felt so heavy in ages and my form felt off as well. Luckily, everything else felt okay.

[OckhamsRazor]

12/24/17 - Week 6

3 circuits of:

• Chin-up: +25 x 6

• DB Hammer Curl: 35 x 10

• Ab Rollout (from knees): 10 reps (2 minute rests between circuits)

Airdyne: LISS, 25 minutes

[OckhamsRazor]

12/25/17 - Week 6

Comp Bench
245 x 1 @7
260 x 1 @8.5
230 x 5 @8
230 x 5 @8.5 (4-5 minute rests)

Beltless Pin Squat
275 x 5 @7
275 x 5 @7.5 (4 minute rest)

Beltless Press
135 x 7 @6
140 x 7 @7
145 x 7 @7.5

Pronated Grip Chest-supported DB Row
25 x 10 x 3

Christmas or not, when it's time to train it's time to train .I'm already feeling pretty beat up, so I may have been a little overly optimistic when I planned out this block; I migh have to scale things back a bit. I tried pin squats for the first time today; they are shockingly difficult, but I think they will end up helping a lot both with my tendency to collapse my left side on my descent and my tendency to let my upper back get loose.

[OckhamsRazor]

12/27/17 - Week 6

DL w/belt
475 x 1 @8
415 x 5 @7
415 x 5 @7.5 (4-5 minute rests)

Paused Slingshot Bench
245 x 5 @6
265 x 5 @8.5 (fucked up bar path)
265 x 5 @8 (better bar path) (4-5 minute rests)

Beltless High Bar Squat
255 x 7 @6
275 x 7 @6.5
295 x 7 @8.5 (bar drifted behind midfoot on last rep) (4 minute rests)

BB Row (non-pendlay with pause)
115 x 7 @6
125 x 7 @7
135 x 7 @8 (2 minute rests)

IG clips: https://www.instagram.com/p/BdQsLVxBQQn ... hipdrahves

Not feeling especially strong lately. So it goes.

[OckhamsRazor]

12/28/17 - Week 6

Incline Tng Bench (~30 degrees)
195 x 7 @6
200 x 7 @6.5
210 x 7 @8 (3-4 minute rests)

3 CIrcuits of:

• Face Pull: orange band x 10

• Standing DB Tri Ext.: 30 x 8

• EZ Bar Curl: 65 x 10

Ab Rollout: 10 x 3

[OckhamsRazor]

12/30/17 - Week 7

BW: 190.9 this morning

LBS w/belt
435 x 1 @9
375 x 5 @7.5
375 x 5 @8
375 x 5 @9 (4-5 minute rests)

3-count Paused Bench
205 x 4 @6
210 x 4 @6.5
220 x 4 @7
225 x 4 @8
225 x 4 @9 (4-4.5 minute rests)

SLDL (oly shoes, no belt)
320 x 5 @6
340 x 5 @7
360 x 5 @8.5
360 x 5 @9 (4 minute rests)

LTE
85 x 10, 10, 7 (1-2 minute rests)

Though somewhat better than last week, my squat struggles continued today. I was experimenting with different grips to alleviate arm discomfort, so that may have contributed to some of the difficulty, but, overall, I've lost my groove for the time being. Bench, on the other hand, felt good; bar path was on point.

[OckhamsRazor]

12/31/17 - Week 7

3 Circuits of:

• Pull-up: BW x 8

• DB Hammer Curl: 35 x 10

• Ab Rollout: BW x 8

Airdyne: LISS, 20 minutes

[OckhamsRazor]

1/1/18 - Week 7

Comp Bench
260 x 1 @7.5/8
230 x 5 @8
230 x 5 @8.5
230 x 5 @9 (5 minute rests)

Pin Squat (just below parallel)
275 x 4 @6
285 x 4 @7
295 x 4 @8
295 x 4 @8 (5 minute rests)

Beltless Press
135 x 7 @6
140 x 7 @6.5
147 x 7 @7
147 x 7 @7.5 (3-4 minute rests)

Pronated grip Chest-supported DB Row
30 x 10 x 3

Decent session except for the fact that my lower biceps were aching the entire time despite my new elbow sleeves. I might have to take a break from chins and the ab wheel for a while.

[OckhamsRazor]

1/3/18 - Week 7

DL w/belt
480 x 1 @8
405 x 5 @6.5
405 x 5 @7
405 x 5 @7 (4 minute rests)

Paused Slingshot Bench
255 x 5 @7
265 x 5 @8.5
270 x 5 @9
260 x 5 @7.5 (4-5 minute rests)

Beltless High Bar Squat
225 x 7 @<6
255 x 7 @6
275 x 7 @7
275 x 7 @7 (3-4 minute rests)

Pendlay Row
185 x 7 @6
195 x 7 @7
195 x 7 @8
195 x 7 @8 (2.5-3 minute rests)

Sleep has been off lately so I went a little lighter (only about 10 pounds) than I had planned on deadlifts and high bars. I sometimes wish I had access to a leg press - today would have been a good day for it. I also did Pendlay Rows for the first time in quite a while; I find judging RPE on those to be very tricky, so my assessments may be off.

[OckhamsRazor]

1/4/17 - Week 7

Incline Tng Bench (30 Degrees)
200 x 7 @6
210 x 7 @7
215 x 7 @8.5
215 x 7 @9 (3-4 minute rests)

Face Pull: Orange band x 10 x 3
Plank: 1 min x 3

Airdyne: HIIT: 30 sec on / 2 min off, 5 rounds

[SpinyNorman]

I read the 30 degrees and thought, hey that sounds pretty warm. Then I realized you were talking about the angle of incline.