Shades of Sisyphus: OckhamsRazor's Intermediate Log

[OckhamsRazor]

4/24/17 - Deload

Front Squat: 195 x 5 x 3
Press: 135 x 5 x 3
SLDL: 205 x 5 x 2
Lateral Raise: 15 x 12 x 3

In the process of torturing myself over programming for my upcoming cycle. I'd like to do a few weeks of hypertrophy-focused training, but there is so much seemingly valid, sometimes conflicting info out there (Zourdos, Baker, Candito, Israetel, etc.) that I'm having difficulty settling on an approach.

[OckhamsRazor]

4/26/17 - Deload

High Bar Squat: 275 x 1, 245 x 5 x 3
Wide Grip Bench: 195 x 4 x 2
BB Row: 155 x 6 x 3

Took today as an opportunity to test drive a couple of new movements that I'm thinking about incorporating into my upcoming block: high bar squat and wide grip bench. Both felt pretty good, though resting the bar on my traps for squats was surprisingly uncomfortable.

[OckhamsRazor]

4/29/17 - Cycle 2, Week 1

Squat
315 x 8 @6.5
315 x 8 @6.5
315 x 8 @6.5 (4 minute rests)

Wide Grip Bench
195 x 8 @6.5
195 x 8 @6.5
195 x 8 @6.5 (3.5 minute rests)

Snatch Grip Deadlift (in oly shoes, no belt)
275 x 8 @7
255 x 8 @7 (4 minute rest)

A new cycle begins. I've decided to follow the basic scheme I followed last cycle, but with a few more hypertrophy-focused weeks added on at the beginning. I took it fairly easy today in an effort avoid the DOMS that usually accompanies resuming normal training after a deload. I'll be adding more weight and volume next week.

[OckhamsRazor]

4/30/17 - Cycle 2, Week 1

Chin-up: 5 minute AMRAP - 35 total reps
Hanging Leg Raise: 12, 10, 10 (1 minute rests)
DB Hammer Curl: 30 x 12, 10, 8 (1 minute rests)

[OckhamsRazor]

5/1/17 - Cycle 2, Week 1

Press
140 x 8 @6.5
140 x 8 @7
140 x 8 @8 (3.5 minute rests)

High Bar Squat (no belt)
265 x 8 @7
265 x 8 @7
265 x 8 @7 (4 minute rests)

Close Grip Bench
190 x 8 @6.5
195 x 8 @7.5
190 x 8 @7 (3.5 minute rests)

Superset: Front Raise/Lateral Raise
15 x 15/15
15 x 12/12 (1 minute rest)

[OckhamsRazor]

5/3/17 - Cycle 2, Week 1

2-inch Deficit Deadlift
345 x 8 @7.5
335 x 8 @7.5 (5 minute rest)

2-count Paused Bench
215 x 6 @7.5
215 x 6 @8
205 x 6 @7 (3.5 minute rests)

2-inch Deficit BB Hack Squat
175 x 8 @7
175 x 8 @7
175 x 8 @7

Dip
+45 x 8 @6.5
+45 x 8 @6.5
+45 x 8 @7 (2.5 minute rests)

Couldn't really get into the groove today. I overdosed on Flonase a little shortly before starting, so I was pretty dizzy for the first 20 minutes or so. Also, today's exercises were either totally new to me or ones that I hadn't done in a long time. I never really enjoy doing BB hack squats - it's an awkward movement - but I need a break from front squats and I'm at the beginning of a cycle, so I feel I can get away with being less specific. I plan to increase specificity as I move through the cycle.

[OckhamsRazor]

5/4/17 - Cycle 2, Week 1

Superset: BB Row/EZ Bar Curl: (195 x 8 @7/85 x 8) x 3 (3 minute rests)
Ab Rollout: 10 x 3 (1.5 minute rests)

[OckhamsRazor]

5/6/17 - Cycle 2, Week 2

Low Bar Squat w/belt
365 x 1 @6
405 x 1 @8
325 x 8 @7
325 x 8 @6.5
325 x 8 @7
325 x 8 @7.5 (4-4.5 minute rests)

Wide-Grip TnG Bench
200 x 8 @6.5
205 x 8 @7
205 x 8 @7.5
205 x 8 @8 (3.5 minute rests)

Snatch-Grip DL
265 x 8 @6
275 x 8 @6.5
285 x 8 @6.5 (4 minute rests)

Kind of low-balled my SGDL weight. 275 felt a lot heavier last week.

[OckhamsRazor]

5/7/17 - Cycle 2, Week 2

Pull-up: 5-minute AMRAP - 34 reps
DB Hammer Curl: 35 x 10, 10, 8 (1.5 minute rests)
Hanging Leg Raise: 12, 10, 9 (1 minute rests)

[OckhamsRazor]

5/8/17 - Cycle 2, Week 2

Press w/belt
185 x 1 @8
145 x 8 @7
145 x 8 @7
145 x 8 @7.5
145 x 8 @8 (4 minute rests)

High Bar Squat (beltless)
275 x 8 @7
275 x 8 @7
275 x 8 @7.5
265 x 8 @7 (4-4.5 minutes)

Close Grip Bench
200 x 8 @7
200 x 8 @7.5
200 x 8 @8
190 x 8 @8.5 (4 minute rests)

Lateral Raise
20 x 15 x 3