OckhamsRazor's Log

[OckhamsRazor]

11/2/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W5D3

OHP w/belt
165 x 4 x 4

Very CG Bench
205 x 10
195 x 9
185 x 10

Upright Row
85 x 13
80 x 12
75 x 12

Weighted Dip
+30 x 12
+20 x 10
+20 x 8

Thumbs-down Lateral Raise
density set: 15.5s x 40 reps

Incline LTE
density set: 60 x 43 reps

[OckhamsRazor]

11/3/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W5D4

LBS w/belt
415 x 4 x 3

Front Squat w/belt
215 x 10
205 x 10
185 x 10

DB Bulgarian Split Squat
28s x 10 x 3

DB Standing Calf Raise
density set: 43s x 65 reps

Ab Roller
density set: 45 reps

[OckhamsRazor]

11/4/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W5D5

Pull-up
density set: 43 reps

Band-assisted Chin-up
rogue mini x 12 reps
2 rogue minis x 10 x 2

DB Chest-supported Row
density set: 43s x 45 reps

BB Shrug
density set: 225 x 41 reps

Band Face Pull
density set: rogue mini x 62 reps



11/5/22 - Cardio

Run/walk
20 minutes: 1.68 miles

[OckhamsRazor]

11/6/22 - EvolveAI - Hypertrophy Block - W1D1

HBS w/belt
365 x 3 @6
275 x 8 @5

OHP, no belt
110 x 8 @5

Halting DL w/belt
345 x 6 @6

DB OHP
43s x 12 @6

DB Front-foot elevated Split Squat
23s x 15 x 3

DB RDL
63s x 15 x 2

Ab Wheel
15 x 3

Because I'm an idiot and easily bored, I've abruptly stopped my previous cycle and begun a new one with the evolve ai app. I slept very little last night (kids) and feel like crap, so the app reduced my volume a little.

[OckhamsRazor]

11/7/22 - EvolveAI - Hypertrophy Block - W1D2

Incline Bench w/pause
150 x 8 @very easy
155 x 8 @very easy
160 x 8 @very easy

DB Chest-supported Row
38s x 18, 17

DB Flye
33s x 16, 15

Overhead EZ Bar Skullcrusher
45 x 20, 17

BB Curl
70 x 15 x 2

Incline Bench weights were too light despite weight increases on each set due to low RPE. Still got a decent pump.

[OckhamsRazor]

11/9/22 - EvolveAI - Hypertrophy Block - W1D3

Deficit DL w/belt
415 x 6 @6
370 x 6
380 x 6

Spoto Press
155 x 6 @very light
165 x 6 @very light

Paused HBS, no belt
275 x 6 @5-6
275 x 6 @5-6

Good Morning
175 x 10 x 3

Bulgarian Split Squat
12s x 15 x 2

Ab Roller
18, 17

More stupidly light bench today.

[OckhamsRazor]

11/10/22 - EvolveAI - Hypertrophy Block - W1D4

Spoto Press
185 x 8 @5.5
180 x 8 @5.5
185 x 8 x 2@6

DB Step-up
33s x 12
38s x 12

Paused Front Squat, no belt
225 x 5 x 2

Upright Row
65 x 15 x 2
55 x 16

Dip
BW x 16, 15, 12

DB Hammer Curl
23s x 18, 15, 12

[OckhamsRazor]

11/12/22 - Cardio

Run/walk
18 minutes - 1.57 miles

[OckhamsRazor]

11/13/22 - EvolveAI - Hypertrophy Block - W2D1

HBS w/belt
385 x 3 @7.5
295 x 8 x 2 @5-6

OHP, no belt
125 x 8 @5.5
130 x 8 @6
135 x 8 @7

Halting DL, no belt
335 x 6 @6
335 x 6 @6.5

DB OHP
48s x 12 @7
48s x 11 @7

Front Foot Elevated DB Split Squat
23s x 15 x 3 @7

DB RDL
63s x 15 @6
63s x 17 @7

Weighted Situp
25 x 15 x 3

[OckhamsRazor]

11/14/22 - EvolveAI - Hypertrophy Block - W2D2

Incline Bench w/pause
170 x 8 @5
175 x 8 @5.5
180 x 8 @6
185 x 8 @7

DB Chest-supported Row
38s x 18 x 2

DB Flye
33s x 17
35.5s x 15

Overhead Skullcrusher
55 x 17, 15

BB Curl
70 x 15
65 x 15

[gtl]

I just started with EvolveAI, too. I'll be curious to hear your feedback.

[OckhamsRazor]

11/16/22 - EvolveAI - Hypertrophy Block - W2D3

Deficit DL w/belt
425 x 6 @6
400 x 6 @6
405 x 6 @6.5

Spoto Press
170 x 6 @very light
175 x 6 @very light

Paused HBS, no belt
285 x 6 @6.5
285 x 6 @7

Good Morning
175 x 12 @6
185 x 11 @7
185 x 10 @7

DB Bulgarian Split Squat
18s x 15 x 2

Ab Wheel
20, 17

[OckhamsRazor]

I just started with EvolveAI, too. I'll be curious to hear your feedback.

I like it so far. It programs a lot more accessories than I am used to and has structured my block in a way that I have never tried, so I'm curious to see how I will respond. My biggest criticism is that the weights for spoto press have been way too light despite my entering a decent approximation of my max. I'm going to switch to the benchmark set option for that movement to see if that improves the weight selections. Everything else has been good so far.

[gtl]

I just started with EvolveAI, too. I'll be curious to hear your feedback.

I like it so far. It programs a lot more accessories than I am used to and has structured my block in a way that I have never tried, so I'm curious to see how I will respond. My biggest criticism is that the weights for spoto press have been way too light despite my entering a decent approximation of my max. I'm going to switch to the benchmark set option for that movement to see if that improves the weight selections. Everything else has been good so far.

Same.. for example, I am used to benching 2-3x a week and maybe 1-2 bench variations/supplementals. Now I am benching 1x/week and doing 4 variations/supplementals. And bench seems really light right now.

[OckhamsRazor]

11/17/22 - EvolveAI - Hypertrophy Block - W2D4

Spoto Press
225 x 5 @7.5
185 x 8 x 3 @5-6

DB Step-up
38s x 12 @6.5
40s x 12 @7

Paused Front Squat, no belt
235 x 5 x 2 @6

Chin-up
BW x 13, 10, 9

Upright Row
65 x 17 @7
65 x 13 @7
55 x 17 @7

Dip
BW x 17 @7
BW x 15 @7
BW x 11 @7

DB Hammer Curl
23s x 18, 15, 15 @7

[OckhamsRazor]

Same.. for example, I am used to benching 2-3x a week and maybe 1-2 bench variations/supplementals. Now I am benching 1x/week and doing 4 variations/supplementals. And bench seems really light right now.

Yeah, I'm not doing any of the comp lifts right now, which is actually kind of a nice change of pace. I tried the benchmark option today for Spoto press. My backoffs were still light, but it looks like things are escalating quite a bit next week.

[OckhamsRazor]

11/17/22 - Cardio

Run/walk
21 minutes: 1.84 miles

[OckhamsRazor]

11/20/22 - EvolveAI - Hypertrophy Block - W3D1

HBS w belt
395 x 3 @7.5
310 x 8 @5.5
310 x 8 @6

OHP, no belt
130 x 8 @6
135 x 8 @7
135 x 8 @7

Halting DL, no belt
345 x 6 x 2 @7

DB OHP
53s x 11 @7
53s x 10 @7

Front Foot Raised DB Split Squat
23s x 16, 15, 15, @7

DB RDL
68s x 17, 15 @7

Weighted Situp
+25 x 15 x 3

[OckhamsRazor]

11/21/22 - EvolveAI - Hypertrophy Block - W3D2

Incline Bench w/pause
185 x 8 x 5 @6-7

DB Chest-supported Row
43s x 17 @7
43s x 16 @8

DB Flye
33s x 18 @7
33s x 17 @8

One-armed DB Overhead Ext
18 x 19, 16 @8

BB Curl
70 x 16 @7
65 x 15 @8

[OckhamsRazor]

11/21/22 - Cardio

Run/walk
20 minutes - 1.66 miles

Screwed up my back a bit in the middle of the night helping my kid go to the bathroom. Oh well; probably no deadlifts tomorrow.