Shades of Sisyphus: OckhamsRazor's Intermediate Log

[OckhamsRazor]

4/10/17 - Cycle 1, Week 6

Press
185 x 1 @8
200 x 1 @9.5 PR
180 x 3 @9
175 x 3 @8.5
175 x 3 @9
170 x 3 @9 (3.5-4 minute rests)

2-count Paused Squat (w/belt)
315 x 4 @7
325 x 4 @8
340 x 4 @9
335 x 4 @9
335 x 4 @9 (3.5-4.5 minute rests)

TnG Bench
210 x 6 @7
220 x 6 @8.5
230 x 6 @10
220 x 6 @9 (3.5 minute rests)

Hit the 200 pound press milestone today (5 pounds above current body weight), so feeling pretty good about that. I'm going to do one more week of high intensity work and then deload, after which I may do a mesocycle of power building before moving back into the 3-day full-body thing, though I haven't decided yet. Also, I've been slowly cutting weight for about 12 weeks and I've lost about 12 pounds, but I'm now switching back to maintenance for a couple of weeks.

[SpinyNorman]

Hit the 200 pound press milestone today (5 pounds above current body weight)

Congrats, that's awesome!

[OckhamsRazor]

Congrats, that's awesome!

Thanks! I still have a crappy bench press, but at least my OHP is solid.

[OckhamsRazor]

4/12/17 - Cycle 1, Week 6

Deadlift
455 x 1 @7.5
485 x 1 @9 PR
440 x 3 @9
425 x 3 @9
425 x 3 @8.5 (4-5 minute rests)

Pin Bench Press(~3 inches above chest)
215 x 4 @7
225 x 4 @7.5
245 x 4 @8.5
250 x 4 @10
235 x 4 @8.5 (4 minute rests)

Front Squat (w/belt)
225 x 4 @6
250 x 4 @7
270 x 4 @7.5
275 x 4 @8
275 x 4 @8.5
265 x 4 @7.5 (4 minute rests)

Superset: LTE/BB Row
85 x 6 @6 / n/a
110 x 6 @7 / 195 x 6 @8
110 x 6 @7.5 / 195 x 6 @8
110 x 6 @7.5 / 195 x 6 @8.5 (2 minute rests)

Pretty good session though a little rushed toward the end. I tried pin bench with the safeties set above chest level for the first time. It actually felt really awkward and was harder than I expected, though I did manage a slight overload, which was my intention. No other notes to report.

[OckhamsRazor]

4/15/17 - Cycle 1, Week 7

BW: 192.8

Squat
365 x 1 @6.5
405 x 1 @8.5
430 x 1 @9.5 PR
435 x 1 @9.5 PR
405 x 2 @9
385 x 2 @8
385 x 2 @8.5 (3-5 minute rests)

Comp Bench
245 x 1 @8
270 x 0 FAIL
245 x 2 @9
245 x 2 @8.5
245 x 2 @8.5 (4 minute rests)

Paused DL (beltless, pause just off floor)
315 x 4 @7
335 x 4 @7.5
350 x 4 @8.5
350 x 4 @8.5
335 x 4 @8.5 (4.5 minute rests)

Set a nice squat PR today as my body weight continues to drop, which is unintentional at this point. Unfortunately, my bench press still sucks. Not sure how to approach this moving forward.

[OckhamsRazor]

4/17/17 - Cycle 1, Week 7

Press
185 x 1 @9
205 x 1 @10 PR
185 x 2 @9
175 x 2 @8
175 x 2 @8.5 (4-4.5 minute rests)

2-count Paused Squat(w/belt)
315 x 4 @6.5
335 x 4 @8
350 x 4 @9
325 x 4 @8 (4-5 minute rests)

CG Bench
185 x 6 @6
205 x 6 @7
205 x 6 @7
205 x 6 @7.5
205 x 6 @7.5 (3 minute rests)

My 205 press was basically an extremely grindy standing incline press, but I'm counting it. I was pretty surprised I managed to lock it out given how difficult 185 felt. I'm looking forward to deloading next week; feeling pretty beat up at this point. Hopefully, I still have enough in the tank for a 500 pound pull on Wednesday.

[OckhamsRazor]

4/19/17 - Cycle 1, Week 7

Deadlift
455 x 1 @7.5
490 x 1 @9 PR
500 x 1 @9.5 PR
455 x 2 @8.5
455 x 2 @9 (~4 minute rests)

TnG Bench
220 x 5 @7.5
225 x 5 @7 (elbows were bothering me a little on the first set, less so on this one, hence the lower RPE)
240 x 5 @10 PR
225 x 5 @8
225 x 5 @8 (3.5-4 minutes)

Front Squat (w/belt)
225 x 5 @6.5
250 x 5 @7.5
275 x 5 @8
265 x 5 @8 (4 minute rests)

Superset: LTE/BB Row
95 x 6 @6 / N/A
115 x 6 @8.5 / 200 x 6 @7.5
115 x 6 @8.5 / 200 x 6 @8
115 x 6 @10 / 200 x 6 @8.5 (2 minute rests)

Pulled 500! Felt great. I also hit a 5-rep PR on bench. This wraps up my first cycle using RTS principles. It was a definite success: I put 16 pounds on my squat, 20 pounds on my deadlift, 15 pounds on my press, and 2.5 pounds on my bench press. Obviously, I'll have to rethink my bench programming, but overall I'm happy with my progress over the past 7 weeks, especially considering I've been at a caloric deficit. I'll be deloading next week while I figure out how to structure my next cycle.

[Tom K]

Very nice!

[OckhamsRazor]

Very nice!

Thanks!

[OckhamsRazor]

4/22/17 - Deload

Squat (beltless): 275 x 6 x 3
Bench: 195 x 5 x 3
Chin-up: BW x 10 x 3