OckhamsRazor's Log

[OckhamsRazor]

10/10/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W2D4

LBS w/belt
405 x 4 x 4

Front Squat w/belt (drop sets)
205 x 11
195 x 10
185 x 10

Belt Squat (drop sets)
205 x 13
180 x 11
160 x 12

Standing DB Calf Raise
density set: 33s x 50 reps

Ab Roller
density set: 40 reps

[OckhamsRazor]

10/11/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W2D5

Pull-up
density set: BW x 45 reps (1-2 minute rests)

Band-assisted Chin-up
Rogue orange mini x 12
2 Rogue orange minis x 9 x 2

One-armed DB Row (drop sets)
83 x 10
73 x 9
63 x 10

BB Shrug
225 x 12, 11

Band Face Pull
density set: rogue orange mini 50 reps (1 minute rests)

[OckhamsRazor]

10/12/22 - Cardio

Run/walk
21 minutes - 1.85 miles


10/13/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W3D1

Comp Bench
250 x 2 x 5

DB Incline Bench (drop sets)
83s x 9
73s x 9
63s x 10

DB Flye w/band
density set: 33s x 40 reps

BB Curl (drop sets)
95 x 8
85 x 9
75 x 10

DB Hammer Curl
density set: 23s x 43 reps

Band Pull apart
Rogue mini x 20 x 3

[OckhamsRazor]

10/17/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W3D2

DL w/belt
455 x 2
475 x 2 x 3

2-Count Paused LBS w/belt
285 x 10
265 x 10
245 x 10

RDL
245 x 10
225 x 13

Calf Raise
density set: 33s x 50 reps

Ab Roller
density set: 40 reps

Wife gave birth to our son, Logan, early Saturday morning. Feeling really wiped, but got the session in.

[JohnHelton]

Congrats to you guys!

[cole]

congrats on the family milestone

[OckhamsRazor]

congrats on the family milestone

Congrats to you guys!

Thanks, guys!

[OckhamsRazor]

10/18/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W3D3

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

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

BB Upright Row
80 x 15
75 x 12
70 x 12

Dip
density set: BW x 50 reps

Thumbs-down Lateral Raise
density Set: 18s x 12, 15.5s x 15, 13s x 8

Incline LTE
density set: 65 x 30 reps

[OckhamsRazor]

10/19/22 -Cardio

Run/walk
17 minutes - 1.46 miles

[OckhamsRazor]

10/20/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W3D4

Pull-up
Density set: BW x 46 reps

Band-assisted Chin-up
rogue mini x 12
2 rogue minis x 11, 10

DB Row
83 x 10
73 x 11
63 x 12

DB Shrug
93 x 12
83 x 13
73 x 13

Band Face Pull
rogue mini x 20, 18, 15

[OckhamsRazor]

10/21/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W3D5

LBS w/belt
425 x 2 x 4

Front Squat w/belt
210 x 12
200 x 11
185 x 12

Belt Squat
205 x 14
180 x 12
160 x 12

Standing DB Calf Raise
Density set: 38s x 50 reps

Ab Roller
Density set: 40 reps

[OckhamsRazor]

10/23/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W4D1

Comp Bench
225 x 6 x 3

DB Incline Bench
83s x 9
73s x 9
63s x 10

Banded Flye
density set: 33s + rogue mini x 35 reps

BB Curl
100 x 7
85 x 10
75 x 11

DB Hammer Curl
density set: 23s x 39 reps

[OckhamsRazor]

10/24/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W4D2

Dl w/belt
440 x 6 x 3

2-Count Paused LBS w/belt
275 x 10
265 x 9
245 x 10

RDL
275 x 12
255 x 12

Standing DB Calf Raise
density set: 38s x 60 reps

Ab Roller
density set: 42 reps

Deads wiped me out; didn't have much left after those.

[OckhamsRazor]

10/25/22 - Cardio

Run/walk
19.5 minutes - 1.68 miles

[OckhamsRazor]

10/26/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W4D3

OHP w/belt
155 x 6 x 3

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

Upright Row
85 x 14
80 x 11
75 x 12

Weighted Dip
+25 x 13
+15 x 10
BW x 12

Thumbs-down Lateral Raise
density set: 15.5s x 36 reps

Incline LTE
density set: 65 x 31 reps

[OckhamsRazor]

10/27/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W4D4

LBS w/belt
395 x 6 x 3

Front Squat w/belt
205 x 9 (grip slipped)
195 x 11
185 x 12

DB Bulgarian Split Squat
33s x 12
23s x 8

DB Standing Calf Raise
density set: 38s x 60 reps

Ab Roller
density set: 42 reps

Bulgarian split squats are ROUGH.

[OckhamsRazor]

10/28/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W4D5

Pull-up
density set: 47 reps

Band-assisted Chin-up
rogue mini x 12
2 rogue minis x 10, 11

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

BB Shrug
density set: 225 x 40 reps

Band Face Pull
density set: rogue mini x 50 reps

[OckhamsRazor]

10/30/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W5D1

Comp Bench
240 x 4 x 2
235 x 4 x 2

Slight Decline DB Bench
83s x 9
73s x 10
63s x 13

Banded Incline DB Flye
density set: 33s + rogue mini x 38 reps

BB Curl
100 x 8
85 x 8
70 x 11

Reverse Curl
density set: 50 x 12 reps, 45 x 24 reps

[OckhamsRazor]

10/31/22 - Powerbuilding Split (Inspired by KSC Powerbuilding Program) W5D2

DL w/belt
475 x 4
455 x 4 x 2

2-count Paused LBS w/belt
295 x 10
275 x 9
255 x 10

RDL
275 x 12
255 x 12

Standing DB Calf Raise
density set: 43s x 60 reps

Ab Roller
density set: 43 reps

[OckhamsRazor]

11/1/22 - Cardio

Run/walk
17.5 minutes: 1.56 miles

Just saw that EvolveAI, an "AI" training app based on Mike T's input, is out. Very tempting.