Occam's Protocol from The 4-Hour Body. Ran Nov 2024 - Mar 2025, then evolved into OP2.0 Workout Log.
Protocol
The secret is the 5/5 cadence -- 5 seconds up, 5 seconds down. One set to failure. Minimum 7 reps. Go up 10 lbs or 10% (whichever is higher) after each workout.
Workout A: Close-Grip Supinated Pull Down + Machine Shoulder Press + abs (optional)
Workout B: 75 Kettlebell Swings + Chest Press + Leg Press
Ab exercises (optional)
Myotatic Crunch: Arms overhead, lower 4s to floor, pause 2s, rise, pause 2s. 10 reps.
Cat Vomit: All fours, exhale fully, pull belly to spine 8-12s, inhale through nose.
Workout A Log
| Date | Close Grip | Shoulder Press | Notes |
|---|---|---|---|
| Nov 19, 2024 | 130 (start: 90 = 70% LC) | 35 (start: 25 = 70% LC) | First session, finding weights |
| Nov 26, 2024 | 110 | 35 | |
| Dec 2, 2024 | 130 | 45 | + Myotatic Crunch 10x, Cat Vomit 10x |
| Dec 7, 2024 | 140 | 95 | |
| Dec 13, 2024 | 150 | 105 (x) -> 95 | Failed at 105 |
| Dec 20, 2024 | 160 | 95 | |
| Dec 27, 2024 | 170 | 95 | |
| Dec 30, 2024 | 170 | 105 | |
| Jan 6, 2025 | 170 | 115 (x) -> 105 | Failed at 115 |
| Jan 13, 2025 | 170 | 105 | |
| Jan 20, 2025 | 170 | 105 | |
| Jan 27, 2025 | 170 | 120 | |
| Feb 3, 2025 | 180 | 130 | |
| Feb 10, 2025 | 160* | 140 | *pinched nerve left neck/trap |
| Feb 17, 2025 | 170* | 150 | *still nursing neck |
| Feb 28, 2025 | 170* | 160 | |
| Mar 7, 2025 | 170* | 160 | |
| Mar 10, 2025 | 120* | 120* | *blink machine |
| Mar 17, 2025 | 140x12 | 160x10 | |
| Mar 24, 2025 | 160*9 | 170*8 | Final Occam A session |
Workout B Log
| Date | Kettlebell Swings | Chest Press | Leg Press | Notes |
|---|---|---|---|---|
| Nov 22, 2024 | (new) | 140 (start: 130% LC) | 200 (start: 200% LC) | Finding weights |
| Nov 29, 2024 | -- | 150 | 330 | |
| Dec 9, 2024 | 50/20/5 | 160 | 325 | |
| Dec 16, 2024 | 50/20/5 | 170 | 360 | |
| Dec 23, 2024 | 50/20/5 | 170 (x) -> 160 | 370 | Failed chest |
| Jan 3, 2025 | 50/25 | 165 | 450 | |
| Jan 10, 2025 | 60/15 | 170 | 500 | |
| Jan 18, 2025 | 60/30 (45lb) | 170 | 160/leg | |
| Jan 24, 2025 | 60/30 (45lb) | 180 (bench) | 160/leg | Switched to bench |
| Jan 31, 2025 | 50/30 | 185 | 550 | |
| Feb 7, 2025 | 40/20/20 | 200 | 160 one-leg | |
| Feb 14, 2025 | (skip) | 225 | 160 one-leg | |
| Feb 24, 2025 | 50/20 | 200 (x) -> 190 | 550 | Failed chest |
| Mar 3, 2025 | 50/ | 190 (x) -> 180 | 130/leg | Failed chest |
| Mar 14, 2025 | 50/ | 190 | 120/leg + 225*5 squats | *knees giving out |
| Mar 21, 2025 | 40/20 | 190 | 450* | Final Occam B session |