OckhamsRazor's Log

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OckhamsRazor
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1241

Post by OckhamsRazor » Fri Dec 30, 2022 1:03 pm

12/30/22 - EvolveAI - W8D2 - Strength Block 1

Spoto Press
205 x 6 @6
205 x 6 @5.5
210 x 6 @6
220 x 6 @7.5

Pull-up
BW x 13, 10

DB Flye
38s x 14, 12

One-armed DB Overhead Tri Ext
23 x 14, 12

DB Hammer Curl
28s x 15, 12

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OckhamsRazor
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Location: Portland, OR
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Re: OckhamsRazor's Log

#1242

Post by OckhamsRazor » Sat Dec 31, 2022 1:15 pm

12/31/22 - EvolveAI - W8D3 - Strength Block 1

DL w/belt
515 x 1 @8
425 x 5 x 4 @6-6.5

DB Floor Press
73s x 14 x 2

Paused LBS, no belt
310 x 5 @6.5
315 x 5 @7

Good Morning
185 x 8 @6
185 x 9 @7
185 x 9 @7

Lateral Lunge
53 x 12 x 2

Ab Wheel
BW x 18, 15

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OckhamsRazor
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Re: OckhamsRazor's Log

#1243

Post by OckhamsRazor » Sun Jan 01, 2023 1:42 pm

1/1/23 - EvolveAI - W8D4 - Strength Block 1

Comp Bench
265 x 1 @8.5
200 x 6 x 5 @5ish

LBS w/belt (technique sets)
340 x 3 x 2

DB Chest-supported Row
48s x 17, 15, 14

Upright Row
65 x 16, 13, 13

Dip
+20 x 14, 12
BW x 14

DB Curl
28s x 15, 13, 12

I think my weak point on bench is actually lockout, not mid-range (aside from just generally sucking at bench). I'll switch emphasis at the beginning of next block.
Last edited by OckhamsRazor on Wed Jan 04, 2023 1:13 pm, edited 1 time in total.

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OckhamsRazor
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Re: OckhamsRazor's Log

#1244

Post by OckhamsRazor » Mon Jan 02, 2023 1:19 pm

1/2/23 - Cardio

Run/walk
20 minutes: 1.65 miles

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
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Re: OckhamsRazor's Log

#1245

Post by OckhamsRazor » Wed Jan 04, 2023 12:35 pm

1/4/23 - EvolveAI - W9D1 - Strength Block 1

LBS w/belt
465 x 1 @8.5
365 x 6 x 3

Incline Bench
210 x 6 @8
205 x 6 @8

Deficit DL, no belt
415 x 5 x 2 @7.5

DB Step-up
45.5s x 13, 12, 12

DB RDL
83s x 14 x 2

Weighted Sit-up
+45 x 16, 15, 14

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OckhamsRazor
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Re: OckhamsRazor's Log

#1246

Post by OckhamsRazor » Thu Jan 05, 2023 10:48 am

1/5/23 - EvolveAI - W9D2 - Strength Block 1

Spoto Press
215 x 6 @6.5
220 x 6 x 2 @7.5

Pull-up
BW x 12
BW + mini band x 12

DB Flye
38s x 15, 13

One-armed DB Overhead Tri Ext
25 x 12, 13

DB Hammer Curl
33s x 13, 12

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OckhamsRazor
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Re: OckhamsRazor's Log

#1247

Post by OckhamsRazor » Sat Jan 07, 2023 4:12 pm

1/7/23 - EvolveAI - W9D3 - Strength Block 1

DL w/belt
520 x 1 @8.5
450 x 5 x 2 @7

DB Floor Press
83s x 12 x 2 @7.5-8

Pause LBS, no belt
325 x 5 x 2 @7-7.5

Good Morning
185 x 10
195 x 8 x 2

Lateral Lunge
48 x 13, 12

Ab Wheel
BW x 18, 15

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OckhamsRazor
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Location: Portland, OR
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Re: OckhamsRazor's Log

#1248

Post by OckhamsRazor » Sun Jan 08, 2023 2:08 pm

1/8/23 - EvolveAI - W9D4 - Strength Block 1

Comp Bench
265 x 1 @8.5
215 x 6 x 6 @6.5-8.5

DB Chest-supported Row
48s x 15, 14, 15

LBS w/belt (technique sets)
325 x 3 x 2

DB Lateral Raise
23s x 15, 12, 12

Dip
+20 x 13
BW x 14, 13

DB Curl
28s x 15, 12, 12

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
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Re: OckhamsRazor's Log

#1249

Post by OckhamsRazor » Wed Jan 11, 2023 3:00 pm

1/10/23 - Cardio

Run/Walk
19 minutes - 1.69 miles


1/11/23 - EvolveAI - W10D1 - Strength Block 1 - deload

LBS w/belt
465 x 1 @8.5 (possibly 8)
335 x 6

Incline Bench w/pause
190 x 6 x 2 @6

Deficit DL, no belt
335 x 5 x 2

Step-up
86 x 12 x 3

DB RDL
83s x 12 x 2

Weighted Situp
+45 x 15, 13, 15

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Wilhelm
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Re: OckhamsRazor's Log

#1250

Post by Wilhelm » Wed Jan 11, 2023 3:18 pm

OckhamsRazor wrote: Wed Jan 11, 2023 3:00 pm 1/10/23 - Cardio

Run/Walk
19 minutes - 1.69 miles


1/11/23 - EvolveAI - W10D1 - Strength Block 1 - deload

LBS w/belt
465 x 1 @8.5 (possibly 8)
335 x 6

Incline Bench w/pause
190 x 6 x 2 @6

Deficit DL, no belt
335 x 5 x 2

Step-up
86 x 12 x 3

DB RDL
83s x 12 x 2

Weighted Situp
+45 x 15, 13, 15
How are you liking the AI?

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1251

Post by OckhamsRazor » Thu Jan 12, 2023 9:53 pm

1/12/23 - EvolveAI - W10D2 - Strength Block 1 - deload

Spoto Press
195 x 6 x 2 @5ish

Pull-up
BW x 11
BW + mini band x 12

DB Lateral Raise
23s x 12 x 2

Skull Crusher
65 x 13, 12

DB Curl
28s x 13, 12

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1252

Post by OckhamsRazor » Thu Jan 12, 2023 10:06 pm

Wilhelm wrote: Wed Jan 11, 2023 3:18 pm How are you liking the AI?
It's been okay. The workouts are fun, but I'm not loving the bench programming so far. The other lifts seem to be responding reasonably well. Also, I don't feel beat up, which has been nice. Sticking with it for now.
Last edited by OckhamsRazor on Thu Jan 12, 2023 10:07 pm, edited 1 time in total.

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1253

Post by OckhamsRazor » Thu Jan 12, 2023 10:07 pm

Wilhelm wrote: Wed Jan 11, 2023 3:18 pm How are you liking the AI?
It's been okay. The workouts are fun, but I'm not loving the bench programming so far. The other lifts seem to be responding reasonably well. Also, I don't feel beat up, which has been nice. Sticking with it for now.

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OckhamsRazor
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Posts: 1397
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1254

Post by OckhamsRazor » Sun Jan 15, 2023 2:32 pm

1/14/23 - EvolveAI - W10D3 - Strength Block 1 - deload

Comp DL
505 x 1 - missed; I was out of chalk and my grip slipped
405 x 5

DB Floor Press
78s x 13, 13

Pause LBS, no belt
275 x 5 x 2

Good Morning
185 x 8 x 3

Lateral Lunge
38 x 12 x 2

Ab Wheel
15 x 2


1/15/23 - EvolveAI - W10D4 - Strength Block 1 - deload

Comp Bench
255 x 1 @7
195 x 5

LBS w/belt (Technique sets)
335 x 3 x 2

DB Chest-supported Row
48s x 15, 15, 14

DB Flye
38s x 15, 14, 12

Dip
BW x 15, 13, 14

DB Curl
28s x 13, 12, 12

Deload is over. Starting a new block next week.

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OckhamsRazor
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Location: Portland, OR
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Re: OckhamsRazor's Log

#1255

Post by OckhamsRazor » Mon Jan 16, 2023 11:48 am

1/16/23 - Cardio

Run/Walk
19.5 minutes - 1.74 miles

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OckhamsRazor
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Re: OckhamsRazor's Log

#1256

Post by OckhamsRazor » Wed Jan 18, 2023 12:22 pm

1/18/23 - EvolveAI - W11D1 - Strength Block 2

LBS w/belt
460 x 1 @8
355 x 4 x 4 @very low

2-board Bench
225 x 4 @5.5
235 x 4 @6
245 x 4 x 3 @6.5-7.5

Pendlay Row
185 x 11, 10

Front-foot Elevated DB Split Squat
33s x 12, 10, 10

DB RDL
83s x 12 x 2

Russian Twist
25 x 10 x 2

More stupidly light backoffs prescribed for both squat and bench. I went along with it for squats, but just started with 225 on bench despite the app's recommending a cap of 210. Worked out well as the app adjusted based on RPE after that and I got the desired stimulus. I think I will just use that strategy moving forward.

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OckhamsRazor
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Re: OckhamsRazor's Log

#1257

Post by OckhamsRazor » Thu Jan 19, 2023 1:02 pm

1/19/23 - EvolveAI - W11D2 - Strength Block 2

CG Bench w/pause
255 x 1 @7.5
210 x 4 x 4 @5-5.5

DB Chest-supported Row
63s x 10, 11

Incline DB Flye
38s x 14
43s x 12

Skull Crusher
70 x 12 x 2

DB Hammer Curl
33s x 12, 10

The app prescribed sets of 4 at 185 on CG bench - would have been around an rpe 1. I just did 210 instead, which was still pretty light.

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OckhamsRazor
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Re: OckhamsRazor's Log

#1258

Post by OckhamsRazor » Sat Jan 21, 2023 12:32 pm

1/21/23 - EvolveAI - W11D3 - Strength Block 2

DL w/belt
520 x 1 @8
490 x 3 @8
490 x 3 @8
490 x 2 @9
455 x 3 @7
455 x 3 @7.5

Comp Bench (technique)
200 x 4 x 3

Paused LBS, no belt
315 x 3 @5
325 x 3 @6
330 x 3 @6.5

Good Morning
205 x 6 x 3

DB Step-up
53s x 10 x 2

Weighted sit-up
45 x 15
70 x 12

App is going in the opposite direction with deads. I was pretty surprised to see 5 sets of 3 at 490 pop up after my single - about 87% of my E1rm. First 2 sets were fine, but there was a sharp drop-off on set 3 - I didn't even pull the third rep as I didn't see the point of going to RPE 10. App dropped it down to 455 after that.

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OckhamsRazor
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1259

Post by OckhamsRazor » Sun Jan 22, 2023 12:16 pm

1/22/23 - EvolveAI - W11D4 - Strength Block 2

Comp Bench
265 x 1 @8.5
225 x 4 x 5 @6-6.5

Pull-up
BW x 10
BW + miniband x 10 x 2

DB Lateral Raise
25.5s x 10
23s x 10 x 2

Dip
+35 x 11, 10
+25 x 10

DB Curl
33s x 10 x 3

After a single at 265@8.5, the app prescribed 5 sets of 4 at 195. I honestly have no idea what sets of 4 at about 70% are supposed to do for my bench, but I just did 225 instead, which was the appropriate intensity.

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OckhamsRazor
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Location: Portland, OR
Age: 43

Re: OckhamsRazor's Log

#1260

Post by OckhamsRazor » Tue Jan 24, 2023 11:37 am

1/24/23 - Cardio

Run/walk
21 minutes: 1.82 miles

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