The first round of workouts in Occam’s Protocol are all about finding a “starting weight” for the Protocol. This “starting weight” is calculated as 70% of the highest weight that can be lifted for five full repetitions.
Close-grip Supinated Pull-down
| Weight | Rapidity | Repetitions |
| 70 lbs | f/2 | 5 |
| 85 lbs | f/2 | 5 |
| 100 lbs | f/2 | 5 |
| 120 lbs | f/2 | 5 |
| 140 lbs | f/2 | 5 |
| 160 lbs | f/2 | 2 |
| 120 lbs | 5/5 | 5.1 |
That last round is the “actual” workout. Notice, however, that 120 is 70% of 160 lbs. This is incorrect. Since I didn’t complete a set of five repetitions at 160 lbs, what I should have started with was 70% of 140 lbs — only 100 lbs.
NOTE: While the available machines do have fine adjustments in increments as small as five pounds, I’ve elected to start with only the gross adjustments, which have an increment of 15-20 lbs.
Shoulder Press
| Weight | Rapidity | Repetitions |
| 50 lbs | f/2 | 5 |
| 70 lbs | f/2 | 5 |
| 90 lbs | f/2 | 2 |
| 70 lbs | 5/5 | X |
| 50 lbs | 5/5 | 4.1 |
Here we have the same problem, which actually resulted in my inability to complete a single (5/5) repetition. While at the gym, I assumed it was exhaustion. It was only after reviewing this data that I found my error.
Bonus: Aftermath
After the workout, I decided to go to work for a few hours. While initially I felt fantastic, within two hours I had visited the bathroom several times due to digestive discomfort. I may have overdone it.
From then on, however, I have to admit to a large increase in well-being: I’ve been more productive and energetic, both at home and at work. My sleep hasn’t improved, but that’ll have to be another challenge…