OckhamsRazor's Log

[OckhamsRazor]

7/4/23 - AtoS 2.0 - Reps to Failure - W7D4

OHP w/belt
155 x 4 x 4
155 x 7

Pin Bench
185 x 6 x 4
185 x 11

RDL
305 x 6 x 4
305 x 12

Incline DB Shrug
83s x 15, 12, 12

BB Curl
75 x 12, 10, 10

[OckhamsRazor]

7/6/23 - AtoS 2.0 - Reps to Failure - W8D1 - deload

LBS, no belt
295 x 5 x 5

DB OHP
38s x 8 x 5

DB Chest-supported Row
68s x 12 x 3

Db Incline Bench
68s x 12, 10, 10

[OckhamsRazor]

7/8/23 - AtoS 2.0 - Reps to Failure - W8D2 - deload

Bench
215 x 5 x 3

Paused HBS, no belt
205 x 5 x 3

Pull-up
13, 10

L-Flye
12s x 12, 10

Skull Crusher
70 x 13, 12

DB Curl
33s x 12, 10

[OckhamsRazor]

7/10/23 - AtoS 2.0 - Reps to Failure - W8D3 - deload

DL w/belt
345 x 5 x 3

CG Bench
185 x 5 x 3

HBS, no belt
225 x 5 x 3

Dip
BW x 15 x 2

One-armed DB Row
63 x 14 x 2

[OckhamsRazor]

7/13/23 - AtoS 2.0 - Reps to Failure - W8D4 - deload

OHP, no belt
125 x 6 x 3

Pin Bench
205 x 5 x 4

RDL
275 x 5 x 3

BB Row
155 x 10 x 2

BB Curl
85 x 8 x 2

[OckhamsRazor]

7/15/23 - AtoS 2.0 - Reps to Failure - W9D1

LBS w/belt
405 x 3 x 4
405 x 5

DB OHP
55s x 5 x 4
55s x 10

DB Chest-supported Row
73s x 14, 12, 12

DB Incline Bench
73s x 13, 10, 9

Coming off an exceptionally exhausting week, so despite deloading, I'm still running on fumes. BW at 182.9 this morning.

[OckhamsRazor]

7/17/23 - AtoS 2.0 - Reps to Failure - W9D2

Bench
230 x 3 x 5
230 x 6

Pull-up
BW x 12, 10, 8

L-flye
12s x 12, 10, 10

Skull Crusher
70 x 14, 13, 11

DB Curl
33s x 12, 10, 10

Skipped paused high bars - my right upper hamstring/groin area was not feeling so good.

[OckhamsRazor]

7/19/23 - AtoS 2.0 - Reps to Failure - W9D3

CG Bench
200 x 5 x 4
200 x 10

DL w/belt
460 x 3 x 3
460 x 5

HBS, no belt
315 x 5 x 2
315 x 9

One-armed DB Row
73 x 13, 11, 10

Dip
+25 x 13, 10, 8

BW jumped back up to 184 yesterday, but it's back down to 183.3 this morning. I'm really feeling the cut at this point - workouts are a grind.

[OckhamsRazor]

7/21/23 - AtoS 2.0 - Reps to Failure - W9D4

OHP w/belt
165 x 3 x 4
165 x 4

Pin Bench
200 x 5 x 4
200 x 10

RDL
330 x 5 x 3
330 x 9

Incline DB Shrug
83s x 14, 13, 12

EZ Bar Curl
75 x 11, 9, 8

So tired. BW back down to 182.1 this morning.

[OckhamsRazor]

7/23/23 - AtoS 2.0 - Reps to Failure - W10D1

LBS w/belt
430 x 2 x 4

DB OHP
58s x 4 x 4
58s x 8

DB Chest-supported Row
73s x 14, 13, 12

DB Incline Bench
73s x 12, 10, 8

Squat strength is down about 20 pounds. BW at 182.7 this morning.

[OckhamsRazor]

7/25/23 - AtoS 2.0 - Reps to Failure - W10D2

Bench
250 x 2 x 5

Paused HBS, no belt
310 x 4 x 2
310 x 7

Pull-up
13, 10, 9

L-flye
12s x 13, 11, 11

Skull Crusher
75 x 11, 10, 9

DB Curl
33s x 11, 9, 8

Feel like shit.

[OckhamsRazor]

7/27/23 - AtoS 2.0 - Reps to Failure - W10D3

Cg Bench
220 x 4 x 4
220 x 6

DL w/belt
490 x 2 x 3

HBS, no belt
340 x 4 x 2

One-armed DB Row
83 x 12, 10

Dip
+25 x 14, 11

I'm so deeply exhausted I decided to end my cut two days ago. Gonna take a couple days off and think about some new programming. Might try out a conjugate style.

[OckhamsRazor]

7/29/23 - AtoS 2.0 - Reps to Failure - W10D4

OHP w/belt
170 x 2 x 3
170 x 3

Pin Bench
215 x 4 x 4
215 x 7

RDL
355 x 4 x 3
355 x 8

Incline DB Shrug
83s x 15, 13, 12

EZ Bar Curl
85 x 10
65 x 14, 12

Feeling a little better today. I think this wraps up this iteration of Average to Savage. Gonna try an Andy Baker style conjugate program next.

[OckhamsRazor]

8/1/23 - deload

Paused HBS, no belt
225 x 5 x 3

Reverse-grip Bench
185 x 5 x 3

Band Face-pull
elite fts red band x 20, 20, 18

Also did some band rotator cuff stuff; shoulders feel like crap.

[OckhamsRazor]

8/3/23 - deload

Dip
BW x 16, 15, 16

SLDL, no belt
275 x 5 x 3

Chin-up
12, 9, 8

[OckhamsRazor]

8/5/23 AtoS 2.0 Hypertrophy - W1D1

HBS w/belt
310 x 10, 10, 12

CG Incline Bench
165 x 8
145 x 12, 13

BB Row
85 x 15, 15, 12

My left shoulder is still pretty funky, so I decided to do a high rep, low weight program for now. I always find it genuinely shocking how difficult the transition from low reps/high intensity to hypertrophy training is. I was planning to do RDLs after bench, but that was definitely not going to happen.

[OckhamsRazor]

8/6/23 AtoS 2.0 Hypertrophy - W1D2

RDL
315 x 12, 12, 15

One-armed Arnold Press
33 x 12, 12, 13

Spider Curl
23s x 12, 12, 11

Standing BB Calf Raise
95 x 15 x 2

[OckhamsRazor]

8/8/23 AtoS 2.0 Hypertrophy - W1D3

CG Bench
195 x 10, 10, 12

High Bar Pin Squat, no belt
235 x 12, 13

Chin-up
BW x 14, 11, 9

[OckhamsRazor]

8/9/23 AtoS 2.0 Hypertrophy - W1D4

OHP w/belt
125 x 10, 10, 12

SLD w/belt
375 x 6, 8

One-armed DB overhead tri ext
23 x 12 x 2

BB Calf Raise
95 x 15, 16

[OckhamsRazor]

8/10/23 AtoS 2.0 Hypertrophy - W1D5

BB Split Squat - Front Foot Elevated
65 x 12, 12, 15

DB Bench
63 x 15, 14. 12

One-armed DB Row
83 x 12 x 2