OckhamsRazor's Log

[OckhamsRazor]

10/19/23 - Upper/Lower Conjugate - W6D3 - DE Upper

Speed Bench
170 + bands x 5 x 5 (1 - 1.5 minute rests - not very speedy by the end)

Lateral Raise
23s x 12, 12, 10

Chin-up
BW x 12, 10, 10

Dip
BW x 14, 11

DB Hammer Curl
23s x 15 x 2

Finally starting to feel a little better, but energy is still very low. Had to cut a bunch of sets.

[OckhamsRazor]

10/20/23 - Upper/Lower Conjugate - W6D4 - DE Lower

Speed LBS w/belt
280 x 5 x 5 (1-1.5 minute rests)

Speed DL w/belt
330 x 3 x 5 (1 minute rests)

Goblet Squat
63 x 20 x 2

Elevated Glute Bridge
12 x 2

[OckhamsRazor]

10/22/23 - Upper/Lower Conjugate - W7D1 - Max Upper

Slingshot Bench
275 x 1, 280 x 1, 290 x 1
265 x 4

DB Bench
73s x 11, 9
63s x 13

Inverted Row
BW x 12, 12, 10, 10

Rear Delt Flye
12s x 20, 18, 17

LTE
85 x 11, 9, 8

Limited my DB bench to 3 sets as my left shoulder was bothering me.

[OckhamsRazor]

10/24/23 - Upper/Lower Conjugate - W7D2 - Max Lower

HBS w/belt
405 x 1
415 x 1
350 x 3 x 3

2.5-inch Deficit DL w/belt
370 x 5
375 x 5
385 x 5

Front-foot-elevated Split Squat
95 x 11 x 3

Standing Calf Raise
145 x 12 x 3

[OckhamsRazor]

10/26/23 - Upper/Lower Conjugate - W7D3 - DE Upper

Speed Bench w/bands
180 x 3 x 10 (1 minute rests)

Thumbs-down Lateral Raise
18s x 10 x 4

Pull-up
BW x 11, 9, 7, 7, 7

Dip
+25 x 10
BW x 12, 10

BB Curl
95 x 8
85 x 8
75 x 10

[OckhamsRazor]

10/28/23 - Upper/Lower Conjugate - W7D4 - DE Lower

Speed LBS w/belt
300 x 5 x 5 (~1 minute rests)

Speed DL w/belt
350 x 3 x 5 (~1 minute rests)

Goblet Squat
53 x 22, 20, 20

Elevated Glute Bridge
12, 12, 12

[OckhamsRazor]

10/29/23 - Upper/Lower Conjugate - W8D1 - Max Upper

Dead-stop Pin Bench
245 x 1
255 x 1
260 x 0
245 x 1 x 2

Incline DB Bench
63s x 15, 13, 11

Inverted Row
11, 10, 9, 9

Rear Delt Flye
12s x 20, 18, 15

Skull Crusher
75 x 10, 8, 6, 7

[OckhamsRazor]

10/31/23 - Upper/Lower Conjugate - W8D2 - Max Lower

Paused DL (couple inches off floor) w/belt
475 x 1
485 x 1
415 x 3 x 3

HBS w/belt
335 x 5 x 2
340 x 5

Front-foot-elevated Split Squat
95 x 11 x 3

Standing Calf Raise
145 x 12 x 4

[houzi]

10/31/23 - Upper/Lower Conjugate - W8D2 - Max Lower

Paused DL (couple inches off floor) w/belt
475 x 1
485 x 1
415 x 3 x 3

HBS w/belt
335 x 5 x 2
340 x 5

Front-foot-elevated Split Squat
95 x 11 x 3

Standing Calf Raise
145 x 12 x 4

Nice deadlifting! Out of interest, where are you getting your conjugate programming from? Or are you just putting it together yourself.
Ive been looking at some conjugate stuff (albeit "modern conjugate") and it seems similar to what Ive done recently and will be doing again.

[OckhamsRazor]

Nice deadlifting! Out of interest, where are you getting your conjugate programming from? Or are you just putting it together yourself.
Ive been looking at some conjugate stuff (albeit "modern conjugate") and it seems similar to what Ive done recently and will be doing again.

Thanks!

I got the programming from this series of articles by Andy Baker: https://www.andybaker.com/conjugate-pro ... -bench-day. I've been enjoying the training.

[OckhamsRazor]

11/2/23 - Upper/Lower Conjugate - W8D3 - DE Upper

Speed Bench
195 x 3 x 10

Thumbs-down Lateral Raise
17s x 12, 10, 9, 9

Chin-up
BW x 12, 10, 9, 8, 8

Dip
BW x 14, 10, 9

BB Curl
95 x 7
85 x 8
75 x 9

[OckhamsRazor]

11/3/23 - Upper/Lower Conjugate - W8D4 - DE Lower

Speed LBS w/belt
325 x 2 x 10 (1 minute rests)

Speed DL w/belt
375 x 1 x 10 (30 sec to 1 minute rests)

Goblet Squat
53 x 24, 21, 20

Elevated Glut Bridge
12 x 3

[houzi]

Nice deadlifting! Out of interest, where are you getting your conjugate programming from? Or are you just putting it together yourself.
Ive been looking at some conjugate stuff (albeit "modern conjugate") and it seems similar to what Ive done recently and will be doing again.

Thanks!

I got the programming from this series of articles by Andy Baker: https://www.andybaker.com/conjugate-pro ... -bench-day. I've been enjoying the training.

Thanks for the link. Ive never tried old school westside-style conjugate, but it does look fun! If youre interested Dr Seth Albersworth/Activated Performance has a few conjugate templates for free on his website: https://activatedperformance.net/collections/programs-1

Thats where I saw the "modern conjugate" program.... and realised that it looks very much like what I did earlier in the year. Several week blocks of the same movement variation, rather than a new one every week.

[OckhamsRazor]

11/5/23 - Candito Advanced Bench + Basic Squat/DL programming - W1D1

Comp Bench
265 x 0 FAIL
180 x 3 x 3

CG Bench
190 x 8, 7
185 x 8

DB Flye
25.5s x 20 x 3

EZ Bar Overhead Tricep Extension
45 x 20
50 x 20, 18

LBS w/belt
375 x 4 x 4

I came into today's workout thinking I would proceed with the conjugate program, but when I discovered that my comp bench is actually worse than it was 8 weeks ago - the worst it's been in 6 or 7 years - I decided to change course and try out the Candito advanced bench program, which I've interested in trying for a while. I don't really blame the conjugate program for my lifting woes; I'm stressed, kind of old, in SSRI withdrawal, and was sick for most of October. I was just in the mood for something new. I might go back to a conjugate style when I've finished this program. As for lower body stuff, I'm just going to do a 4 x 4 day and a 6 x 3/4 day for both squat and DL. Also, I've been in a caloric surplus for a few weeks now; my BW is up to 183.6 this week (about a 1.5 pound increase).

[OckhamsRazor]

Thanks for the link. Ive never tried old school westside-style conjugate, but it does look fun! If youre interested Dr Seth Albersworth/Activated Performance has a few conjugate templates for free on his website: https://activatedperformance.net/collections/programs-1

Thats where I saw the "modern conjugate" program.... and realised that it looks very much like what I did earlier in the year. Several week blocks of the same movement variation, rather than a new one every week.

Cool, I actually don't really enjoy changing the main movement every week, so that sounds like it might be a good option for me. Thanks for the link.

[OckhamsRazor]

11/7/23 - 2-week Montana Method - W1D2

LBS w/belt
280 x 3
325 x 2
360 x 1 x 2
375 x 1
405 x 1 x 3

Bench
160 x 3
185 x 2
210 x 1 x 2
230 x 1 x 3

CG Bench
170 x 9, 10, 9

DL w/belt
475 x 1
385 x 4 (mis-load)
395 x 4 x 4

So another sudden change of course. It occurred to me that, with the holidays upon us, I will not have an uninterrupted 6-week period of training until January, so the Candito Advanced bench program does not make sense for me right now. We're going to the coast for Thanksgiving in a couple of weeks (interruption number 1), so I figured the 2-week Montana template would be a good option for now. I'm starting on day 2, since my workout on Sunday was somewhat similar to day 1. I made some small changes: I bumped up the weight on the last 3 squat singles by 10 pounds, as I don't think singles at 395 are heavy enough to be of much use to me. I also bumped up the reps on CG bench to a point where I was sure that my bar speed was slowing.

[OckhamsRazor]

11/8/23 - 2-week Montana Method - W1 - GPP

DB Chest-supported Row
7-minute density set: 63s x 51 reps

Stationary Bike
LISS - 20 minutes

[OckhamsRazor]

11/9/23 - 2-week Montana Method - W1D3

LBS w/belt
370 x 3 x 5

Bench
210 x 3 TnG reps + 1 paused rep x 4

SGDL, no belt
290 x 5 x 4

Floor Flye
33s x 20 x 3

[OckhamsRazor]

11/10/23 - 2-week Montana Method - W1D4

OHP w/belt
175 x 1
7-minute density: 140 x 24 reps

BB Curl
myo reps: 75 x 14, 5, 5, 5, 3

Ab Rollout
7-minute density: 53 reps

[OckhamsRazor]

11/12/23 - 2-week Montana Method - W2D1

LBS w/belt
350 x 4 x 3
350 x 3 x 4

Reverse-grip Bench
185 x 4 x 2

CG Bench
200 x 4
200 x 3 x 4

Chin-up
7-minute density: 43 reps

Started with reverse grip bench thinking that it would be easier on my left shoulder, but it turned out to be a little worse, so I switched to CG bench.