The Montana Method week 1
Friday, 05/11/2018: Hypertrophy Day
Squat:
5x245 x6 sets (70%)
@5, 5, 5.5 ,5.5, 6, 6.5
Every 2.5 minutes. Crazy low back pump. Should have taken a change room mirror picture for the gram.
1 count Pause Bench:
5x155 x7 sets (70%)
@5, 5.5, 6.5, 6.5, 6.5, 6.5, 6.5, 7
Every 2 minutes. My right pec died.
Chins: 26 in 3 mins
Chins: 32 in 3 mins
That took less than an hour. I think I sort of detrained on volume tolerance cause I was pretty sore after the last workout. Probably gonna feel wrecked from this but if I didn’t prepare with that hypertrophy ramp up the other day I would just die.
Song of the day: https://www.youtube.com/watch?v=-7fBmlX80fA
Dead in the middle of Little Italy little did we know that we riddled some middlemen who didn’t do diddly
Saturday, 05/12/2018: Cardio/Aux
Press:
1x145 @9
-20% for 7 mins
115x4,4,4,4,3,3,3 Total = 25
E1RM: 152.5 (up 5.5)
Top single went better than expected considering I did 7 sets of bench yesterday and I’ve never pressed the day after any sets of bench before. Density block was harder than expected. Felt like my arms didn’t belong to me and whoever they belonged to didn’t know anything about the proper bar path.
LISS: Elliptical, 30 mins @ +/-135 HR
I kinda wish I could do more with this day but power day is tomorrow.
Song of the day: https://www.youtube.com/watch?v=09vSPug44HI
Sunday, 05/13/2018: Power Day
Three days in a row, I’m on fiiiiiiiiiiiire. Still kind of sore. Last night my tiddies were even still sore to the touch.
Squat:
3x210 (60%)
2x245 (70%)
1x275 x2 sets (77.5%)
1x290 @6 (82)
1x315 @7.5 (90%)
E1RM: 346 (down 5)
Even 275 felt heavy on my back after all the light stuff I’ve been doing. 315 felt hard but moved fast. Could be way lower but I’m not confident going any lower than 7.5 for a squat single right now.
Bench:
3x135 (60%)
2x155 (70%)
1x170 x2 sets (77.5%)
1x187@6 (85%)
1x202 @8 (92%)
E1RM: 219.5 (down .5)
Pecs don’t feel good. Not confident going any lower than 8 for top single.
Close Grip Bench:
8x145 @5 (65%)
8x145 @6
8x145 @7
Deadlift:
4x305 @6 (70%)
1x365 @7 (90%)
4x305 x 4 sets @6
E1RM: 410 (up 4)
I expected things to move a bit faster today considering I started with conservative E1RMs based on my worst recent performance on HLM. I should get some peaking effect (unless I have actually detrained) from the lower stress but I guess I still have to get used to the higher hypertrophy day volume.
Song of the day: https://www.youtube.com/watch?v=d8tpBYUIvTk
11/10
Meal Prep: My favourite thing. Ever. Thai red curry with shrimp and okra. It’s sweet, sour, spicy, salty, creamy, umami-y. Total maximalist assault on the taste buds is how I roll. I wish there was a little more sauce but I was almost out of curry paste. I can’t wait to eat. God damn it, 40 more minutes 
Macros: 103c 19f 35p TIL shrimp suck for protein. Mostly water
Weekly avg weight: 204.13 (up 0.93)
Weight was plateaued but instead of increasing I kept macros the same expecting lower energy expenditure on the new program and my weight still jumped up. Still sticking with C:475+/-, F:90-, P:200+ Fat is number is the maximum, protein is minimum and carbs have wiggle room to balance it to 3500 cals.
Tuesday, 05/15/2018: Strength Day
Squat:
3x280 x5 sets (80%)
3 minute intervals, all @6-7
Bench:
3x177 TnG(80%)
1x177 Paused
All that x4
90 second intervals (icluding between reps and singles), reps @6-7
Snatch Grip Deadlift:
5x225 x4 sets (55% of conventional)
@??? Really easy to lift, hard to hold
That was weird. I have to hold it double underhand if I grab it on the smooth part worn away by the racks (because of the angle, not the smoothness) or I can hold normal if I go just outside the 32" rings
Well, that’s week one done. Didn’t feel great today but I kept going with the voluntary hardship. Just kidding, it was still easy and it was good to be able to just complete the workout anyway without failing (like I would doing Aasgardian programming) or dropping the weight (which I would have to do to complete a BBM workout).
Song of the day: https://www.youtube.com/watch?v=wsOHvP1XnRg
Still rolling with the 11s, this has got to be cheating.
The Montana Method week 2
Friday, 05/18/2018: Hypertrophy Day
Squat:
4x265 x3 sets (75%)
3x265 x4 sets
2.5 min intervals. @5-6.5
1 count Pause Bench:
4x170 x3 sets (75%)
3x170 x4 sets
2 min intervals. @6-7
Chins: 28 in 3 mins
Chins: 33 in 3 mins
Less than an hour again. I’m such a bum.
Song of the day: https://www.youtube.com/watch?v=QIaje9YlIvc
I can’t figure out what the hell the time signatures are. It sounds like 2 bars of 5/4 then my brain breaks.
Saturday, 05/19/2018: Cardio/Aux
Press:
10 minute density block
95 x 9 sets of 5
Was supposed to use the same weight as last week but on my last warm up with 105 that not much was happening with 115. Skipped the cardio because I was gonna go for a hike but it got rained out. Laziest workout ever.
Song of the day: https://www.youtube.com/watch?v=LGuZrhxLtq8
Sunday, 05/20/2018: Powa Day
Squat:
3x205 (60%)
2x245 (70%)
1x275 x2 sets (77.5%)
1x290 (82%)
1x315 (90%)
1x325 (92-93%)
Bench:
3x135 (60%)
2x155 (70%)
1x175 x2 sets (77.5%)
1x192 (85%)
1x202 (92%)
1x215 (95%)
Close Grip Bench:
8x147 (65%)
8x147
8x147
Deadlift:
3x325 x 5 sets
Too lazy for RPEs today. I didn’t write anything down at all. Everything seemed slow but Hanley will probably say they were super fast again.
(very) LISS: 2 hour hike
Got a really weird callus from deads: Will have to use straps next time:
Song of the day: https://www.youtube.com/watch?v=KWCmAtl9Apg
Weekly avg weight: 204.00 (down .13)
Will check next week and maybe make an increase. Macros have been the same for many weeks.
Tuesday, 05/22/2018: Strength Day
Squat:
3x290 x3 sets (82%)
2x290 x3 sets
2.5 minute intervals
TnG Bench (comp pause on first rep of each set):
3x185 x3 sets (82%)
2x185 x3 sets
2.5 minute intervals
That actually got really hard by the end of triples but got easier as I got into the doubles.
Snatch Grip Deadlift:
5x245 x4 sets (60% of conventional)
No enforced rest time
34" grip. Any wider is too hard to get the straps on, hard to lift and near impossible to set down any slower than a freefall.
Well that’s one two week cycle done. I don’t know what’s happening next. Probably the same thing (or very similar) with increased E1RMs.
Song of the day: https://www.youtube.com/watch?v=7QZcYefAXVs
The Montana Method week 3
Friday, 05/25/2018: Hypertrophy Day
Ok, I take back what I said about this shit being easy. I didn’t expect to switch to sets of 6 at the same time as switching back to 6 and 7 sets per lift and bumping up my training maxes by 15 lbs each.
Squat:
6x255 x6 sets (70%)
3.5 min intervals. @6-8
Instructions were “Do sets of 6 until you hit a set @9…or until you complete set 6, whichever comes first. Rest about 2-3 minutes between sets.” Definitely had to take the maximum rest times. I thought my work capacity should still be ok despite doing such low reps because I’ve been taking such short rests…but sets of 6 feel like my heart is gonna explode. Was drenched in sweat by the end and had to sit down and rest.
Bench:
6x165 x7 sets (70%)
3.5 min intervals. @7-8
Chins: 22 in 3 mins
Chins: 20 in 3 mins
Worst chinups ever. I was just dead.
Song of the day: https://www.youtube.com/watch?v=-r5gcu_0f8Q
So stoked this is on YT. And lots of uploads too. Didn’t think it would be.
Saturday, 05/26/2018: Hypertrophy 2
Press:
1x135 @9
7 minute density block
105 lbs x 6x5
Single probably wasn’t really at @9 but if I don’t have at least another 10lbs in me without maxing oout I’ll leave it at that.
Deadlift:
1x365 @too easy
1x380 @yikes
4x310 x5 sets (72%)
Was supposed to work up to a single @7 #prescRIPtiveRPE #coachingmalpractise. Maybe the yikes could have actually been 7 though considering whenever I used to do 5RM deadlifts the first rep always felt like @10.
Sunday, 05/27/2018: Power Day
Squat:
3x210 (60%)
2x245 (70%)
1x285 x2 sets (77.5%)
1x300 (82%)
1x330 (90%)
Bench:
3x145 (60%)
2x165 (70%)
1x185 x2 sets (77.5%)
1x200 (85%)
1x220 (92%)
Close Grip Bench:
8x155 x3 sets (65%)
Still sore of course but I feel better after. My good knee almost caused an issue during squats but it got better as the weight got heavier. I think it didn’t like my messed up form trying to squat the empty bar for 10 reps. I can’t get into a normal position at all without 185 lbs and my belt. Top singles felt slooooow but as usual they look pretty fast on video.
Song of the day: https://www.youtube.com/watch?v=UVniMFJYY1o
Mini Rippetoe?
Weekly avg weight: 204.92 (up 0.92)
That’s the sixth week in a row of following the pattern of stalling then up nearly a pound. My waist is finally up a quarter inch since I started this log at 200 lbs, which is probably closer to half an inch by the time I have to admit I can’t keep pulling the tape tighter to make it 35" :o
Tuesday, 05/29/2018: Strength Day
Squat:
3x292 x5 sets (80%)
3 minute intervals @7-8ish
TnG Bench (first rep of each set paused):
3x190 x 5 sets (80%)
3 minute intervals @7ish
Was supposed to be 6 sets but I forgot.
Deadlift:
2x355 x6 sets (82%)
3 minute intervals @8-9ish
Pretty bad day RPE wise for sets of only 2 and 3. Whatever. I did it. 2 days off now and I didn’t do enough volume to put me further in the hole.
Song of the day: https://www.youtube.com/watch?v=L3dtIyt6U1E
The Montana Method week 4
Friday, 06/01/2018: Hypertrophy Day
Squat:
4x275 x3 sets (75%)
3x275 x4 sets
3 min intervals. @7ish
Bench:
4x177 x4 sets (75%)
3x177 x4 sets
3 min intervals. @7ish
Chins: 24 in 3 mins
Chins: 24 in 3 mins
Chins still down. Maybe I’m not doing enough to even maintain them.
Song of the day: https://www.youtube.com/watch?v=2dPiR2cFCQw
omg, the brass riff.
Saturday, 06/02/2018: Hypertrophy 2
Press:
1x147 @9
7 minute density block -20%
4x115 x6 sets
Deadlift:
4x330 x5 sets (77%)
Everything felt really good today, no doubt due to lower volume yesterday than last hypertrophy. First deadlift sets were @nothing. Maybe I can expect a good deadlift and press day every second week.
Song of the day: https://www.youtube.com/watch?v=6v9g4s75HPE
Sunday, 05/20/2018: Powa Day
Squat:
3x225 (60%)
2x245 (70% supposed to be 255 oops)
1x285 x2 sets (77.5%)
1x300 (82%)
1x327 (90%)
1x337 (92-93%)
Knee kind of hurt. Glad there’s not lot a lot of volume to do today. Top single was pretty fast.
Bench:
3x145 (60%)
2x165 (70%)
1x185 x2 sets (77.5%)
1x200 (85%)
1x215 (92%)
1x225 (95%)
First 2 plate bench since I started pausing (pretty cheap pause though)! No way it was actually 95% Leg drive is on too, no more silly chest heaving when it’s time to push it up:
Close Grip Bench:
8x155 (65%)
8x155
8x155
Song of the day: https://www.youtube.com/watch?time_continue=2&v=PEcc4E2Hf_4
Weekly avg weight: 205.14 (up 0.22)
Tuesday, 06/05/2018: Strength Day
Squat:
3x300 x3 sets (82%)
3x300 x2 sets
2.5 minute intervals
TnG Bench (comp pause on first rep of each set):
3x195 x4 sets (82%)
2x195 x2 sets
2.5 minute intervals
Deadlift:
2x365 x4 sets (85%)
Deadlifts sucked today. I don’t know why they’re so hit and miss. Oh well. Things are going well overall. I already easily benched 5.5 lbs higher than my last E1RM on HLM. Time for some higher training maxes for squat and bench at least.
Song of the day: https://www.youtube.com/watch?v=isHgUDbkbYg
The Montana Method week 5
Friday, 06/08/2018: Hypertrophy Day
I guess Hanley forgot to give me my E1RMs for this cycle so I went with 380 (+15) and 250 (+13) for today.
Squat:
6x255 x2 sets (70%) 3.5 min intervals
3x255 x3 sets 2 min intervals
3.5x255 dumped the bar to switch for a better one.
3x255 x4 sets 2 min intervals
.
Supposed to be 6 sets of 6. Last 3 reps of the second set of 6 hurt my knee (the good one but exactly the same pain) so I cut the rest up into sets of 3 and they didn’t bother me. That’s sort of cheating because I was supposed to quit if one of my sets of 6 hit @9. I also widened my stance and pointed my toes out a tiny bit more (I know it’s supposed to work the other way for knee pain) to make it easier on my knee so my adductors are gonna be fucking dead tomorrow.
Bench:
6x175 x7 sets (70%)
3.5 min intervals
Last one felt like @9 but looked faster than that.
Chins: 24 in 3 mins
Chins: 25 in 3 mins
Song of the day: https://www.youtube.com/watch?v=_UGKCvIrF_o
Saturday, 06/09/2018: Hypertrophy 2
Press:
1x135 @9
7 minute density block -20%
5x105 x6 sets
Deadlift:
1x365 @7
4x315 x5 sets (72%)
Just kill me. Yep, every second Saturday is gonna suck as long as I’ve got 6x6 squat and 7x6 bench the day before. Next Saturday will be better.
Song of the day: https://www.youtube.com/watch?v=FhKJgqxNDD8
Sunday, 06/10/2018: Power Day
I’m still on the first page of training logs. All y’all are slacking (well except those of you who bumped me to the bottom of the page of course)
Squat:
3x225 (60%)
2x265 (70%)
1x295 x2 sets (77.5%)
1x315 (82%)
1x342 (90%)
Bench:
3x150 (60%)
2x175 (70%)
1x195 x2 sets (77.5%)
1x212 (85%)
1x230 (92%)
Definitely a bit slower than the 225 last week but I paused it longer (and by paused I mean bounced it up and down on my chest) and I’m still kind of boned from the 7x6. If things are going according to plan the 235 next week should be faster than this.
Close Grip Bench:
8x160 x3 sets (65%)
Song of the day: https://www.youtube.com/watch?v=D0dXZfcw34Q
I went through such an XTC obsession years back that I have 44 titles from them in my collection, and that is still only counting the 4CD box sets and 13 vinyl box set as one each.
