Shades of Sisyphus: OckhamsRazor's Intermediate Log

[OckhamsRazor]

3/27/17 - Cycle 1, Week 4

Press
195 x 1 @9.5 PR
165 x 5 @8.5
165 x 5 @8.5
165 x 5 @8.5
165 x 5 @9 (4 minute rests)

2-count Paused Squat (beltless)
285 x 4 @7
305 x 4 @8
315 x 4 @9
315 x 4 @9
315 x 4 @9.5 (~5 minute rests)

CG Bench
185 x 7 @6
195 x 7 @7
205 x 7 @8
205 x 7 @8.5
205 x 7 @9
200 x 7 @10 (4 minute rests)

Presses felt pretty good, but not as strong as last week. Nevertheless, I hit another PR - just 5 pounds shy of the much-coveted 200 pound milestone. Paused squats are going fairly well and I'm getting better at judging their RPE. Bench is progressing nicely; increased frequency is definitely having a positive impact.

[OckhamsRazor]

3/29/17 - Cycle 1, Week 4

Deadlift
470 x 1 @8.5
405 x 5 @8
405 x 5 @8.5
405 x 5 @9 (4.5-5 minute rests)

TnG Bench
225 x 4 @7
230 x 4 @7.5
242.5 x 4 @9.5 4-rep PR
242.5 x 4 @9.5
242.5 x 4 @10 (3-4.5 minute rests)

Front Squat (beltless)
190 x 7 @6
215 x 7 @7
230 x 7 @8
235 x 7 @8
235 x 7 @8
230 x 7 @8 (4.5-5 minute rests)

Superset: LTE/BB Row
95 x 7 @6 / n/a
110 x 7 @8.5 / 195 x 7 @7
110 x 7 @8.5 / 195 x 7 @8
110 x 7 @10 / 195 x 7 @8.5 (2 minute rests)

Felt good on deadlifts. Though bench wasn't bad, I didn't feel quite as strong as I have recently. Front squats were characteristically torturous. Now that I've completed 4 weeks on this configuration, I'll be switching things up a little next week with slightly higher RPEs on the main lifts, lower reps, and some changes to the assistance lifts.

[OckhamsRazor]

4/1/17 - Cycle 1, Week 5

BW: 195.3

Squat
365 x 1 @6.5
395 x 1 @8
415 x 1 @9 non-meet PR
385 x 4 @8.5 4-rep PR
375 x 4 @8.5
375 x 4 @9
375 x 4 @9 (5 minute rests)

Comp Bench
225 x 1 @6
245 x 1 @8
265 x 1 @9.5 PR
237.5 x 4 @10
225 x 4 @8.5
225 x 4 @8
230 x 4 @9.5 (3.5-4 minute rests)

Paused DL
305 x 4 @7
315 x 4 @7.5
335 x 4 @8.5
325 x 4 @8
325 x 4 @8 (4 minute rests)

Ab Rollout
5 minute AMRAP: 35 reps

Good session, albeit a bit scattered; comp bench and paused deadlifts are new to me which made RPE difficult to judge. Comp bench was especially tricky since there was some variability in my pause lengths, as I'm not entirely sure how long a competition pause should be. Nevertheless, I set a new bench PR. Though it's only 2.5 pounds higher than my previous PR, it felt easier (IIRC 262.5 was a real grinder) and featured a pause (262.5 was TnG), so it's a bigger jump than the weight alone indicates.

[Tom K]

Congrats on the PR's!

[OckhamsRazor]

Congrats on the PR's!

Thanks, man!

[OckhamsRazor]

4/2/17 - Cycle 1, Week 5

GPP
Pull-up: 5 minute AMRAP: 35 reps
DB Curl: 5 minute AMRAP: 35 x 30 reps
Airdyne: LISS: 20 minutes @6

[OckhamsRazor]

4/3/17 - Cycle 1, Week 5

Press
197.5 x 1 @10 PR
175 x 4 @10
165 x 4 @ 9
165 x 4 @9
165 x 4 @9.5 (4 minute rests)

2-count Paused Squat (w/belt)
315 x 4 @7
325 x 4 @8
335 x 4 @9
335 x 4 @8.5
335 x 4 @9 (4.5 minute rests)

TnG Bench
205 x 6 @6.5
215 x 6 @7.5
225 x 6 @9.5
225 x 6 @10 (4 minute rests)

Didn't really have it today; everything felt about 5 pounds heavier than it was.

[OckhamsRazor]

4/5/17 - Cycle 1, Week 5

Deadlift
455 x 1 @7.5
480 x 1 @9
430 x 4 @8.5
415 x 4 @8.5
415 x 4 @9 (4.5 minute rests)

Pin Bench (chest level)
205 x 4 @7
215 x 4 @8
225 x 4 @8.5
225 x 4 @8.5
225 x 4 @8.5 (3-3.5 minute rests)

Front Squat (w/belt)
225 x 5 @6
245 x 5 @7
265 x 5@8
265 x 5 @8.5
265 x 5 @8.5 (3-4 minute rests)

Superset: Dip/Lever Row
+45 x 6 @6 / 60 x 6 @7
+55 x 6 @7 / 70 x 6 @8
+55 x 6 @6.5 / 70 x 6 @8
+55 x 6 @7 / 70 x 6 @8.5 (2-2.5 minute rests)

480 ties my all-time PR on deads; it moved a lot better this time around.

[OckhamsRazor]

4/8/17 - Cycle 1, Week 6

Squat
365 x 1 @6.5
400 x 1 @8
410 x 1 @8.5
395 x 3 @9.5
380 x 3 @8.5
380 x 3 @8
380 x 3 @8.5 (4-5 minute rests)

Comp Bench
245 x 1 @8
267.5 x FAIL
235 x 3 @8
235 x 3 @8
235 x 3 @9
235 x 3 @8.5
235 x 3 @8.5 (3.5 minute rests)

Paused DL (just off the floor, no belt)
315 x 4 @7
325 x 4 @7.5
345 x 4 @8.5
335 x 4 @8.5
325 x 4 @8.5 (4 minute rests)

Shit workout; felt tired, weak, and unfocused.

[OckhamsRazor]

4/9/17 - Cycle 1, Week 6

GPP
Chin-up: 7 minute AMRAP - 45 reps
Airdyne: LISS - 25 minutes @6