The Flush (Montana 2 week template)

[acelticmonk]

I'm looking forward to following along. We're similar age and our lift numbers are similar, and I just started MM this week myself.

[TheFlush]

I'm looking forward to following along. We're similar age and our lift numbers are similar, and I just started MM this week myself.

Cool. I'll check your log out as well.

[TheFlush]

2018-06-25 C4W1D1 Hypertrophy

Squats 225x5x6
Bench 175x5x7
iRows 37 reps 10 min block

Squats start off RPE 6 and end RPE 8.5. I don't think I kept my back tight enough on later reps in each set. Bench felt easy until the last couple sets when RPE was about 8.5. The first day of each cycle is always the hardest over all.

[TheFlush]

2018-06-26 C4W1D2 Press Hypertrophy

Press 152.5x1 @9.5, 122.5 x23 7 min block.

The single was hard with a definite sticking point half way up. I doubt I could have done another rep with such poor technique. I think I never was tight enough. Had to muscle it up. Didn't feel dizzy like last time though. It is a PR, but at RPE 9.5 actually lowers my e1RM a bit. I got 1 more rep than last time at a slightly higher weight. I didn't press at all last week due to travel, so maybe I expected too much.

[TheFlush]

2018-06-27 C4W1D3 Power

Squat: 190x3, 225x2, 245x1x2, 260x1, 285x1
Bench: 150x3, 175x2, 190x1x2, 215x1, 230x1
Deadlift: 275x4, 330x1, 275x4x4
CGBP: 155x8x3

Squats felt better than Monday's H day and P day from 2 weeks ago (didn't have P day last week). 285 felt better than 280 from 2 weeks ago. 285 was RPE 7 to 7.5, but I can't judge it very well.

Bench felt easy-ish. 230 was RPE 7, usually I have more doubt that I could do more.

DL were OK, but it is a lot of work.

CGBP were hard as usual. RPE 8, 8, 8.5-9.

[acelticmonk]

Nice. That DL was pretty quick!

[TheFlush]

Nice. That DL was pretty quick!

Thanks. Inexperience makes me horrible at judging my RPE because I don't have to grind out those last couple reps. It always feels harder than it looks on video. I know it wasn't a 9, but I have no idea if it was a 7 or 8 either. Theoretically it should have been 7-7.5. I think I wrote down 7.5 just because. Ultimately doesn't matter as long as I keep raising the e1RM on which everything is based.

Still happy with this programming.

[TheFlush]

2018-06-29 C4W1D5 Strength Day

Squat 250x3x5
Bench 200 x (3TnG +1 1ct pause ) x4
SGDL 200x5x4

Squat wasn't heavy, but form decayed over time with me getting on my toes on the last rep of the last 2 sets. Bench was OK. SGDL was more awkward than hard because I just don't have much experience with them yet.

[TheFlush]

2018-07-02 C4W2D1 Hypertrophy

Squat: 240x4x3, 240x3x4 RPE 6-6.5?
Bench: 190x4x3, 190x3x4, RPE 6-7.
iRows 28 reps in 7 minute block.

Squat was ok I guess. Bench started harder than it should have and then got easier until the last set when I miss-grooved it. iRows were meh.

[TheFlush]

2018-07-03 C4W2D2 Press Hypertrophy

122.5 x 5,4,3,3,3,3,1,4 = 26 reps in 10 min block.

Didn't feel it today. Only got 2 more reps in 10 min than I did in 7 min last week. Can always feel it in my shoulders afterwards.

[TheFlush]

2018-07-04 C4W2D3 Power Day

Squat: 190x3, 225x2, 245x1, 245x1, 260x1, 285x1, 295x1 (PR)
Bench: 150x3, 175x2, 195x1, 195x1, 215x1, 225x1, 237.5 x1
Deadlift: 335x1 (PR), 290x4x5
CGBP: 155x8x3

Squat was OK. Felt a little sticking point that I felt was due to my left adductor. My left thigh and hip frequently feels achy after squats (but never during). Initial RPE rating was 8.5-9, but it doesn't look that bad on video, so maybe was an 8. Based on the chart an 8 bumps e1RM 10lbs while 8.5 leaves it the same. I'll probably raise e1RM by 5 as a compromise.

Bench was decent also with a tiny sticking point that is not very visible on video. RPE of 8-8.5 which raises e1RM by 2.5-7.5 lbs. Maybe I will arbitrarily raise it by 5. Also should note that I have not felt much left shoulder pain like I had been, so that is good. I still want to be careful with it and not get too greedy.

Deadlift felt harder than last time. Initial RPE was 9. Felt lightheaded afterwards. I am not used to grinding, so I am not sure what my RPE really is on this one. Even an RPE of 8 suggests that I leave e1RM where it is instead of raising it. Not sure what I will do with e1RM for next cycle. I might have been affected by not eating anything this morning before lifting at 10AM. On my backoff sets I felt my DOH grip weakening. I have been using hook grip only on my last set, but might have to use it on more sets.

CGBP was hard as usual because I am tired by the time I get to them. It took close to 2 hours to complete today's session.

[TheFlush]

2018-07-06 C4W2D5 Strength

Squat: 260x3x5
Bench: 205x3x4, 205x4
SGDL: 205x5x4

Still felt I was getting forward on squats. Need tighter back. Bench seemed harder than it should have been. SGDL was OK. Shaved a set off squat and bench by adding reps to later sets.

[Cellist]

Hey, I'm 52, started lifting at 50. You've got a nice gym set up. Looks like your bench is coming back and you're setting DL PRs. I was an MM guinea pig. I'm taking a break to do bro stuff, cardio and track nutrition. Keep it up! I went through some of that meniscus stuff myself, but never had anything done. IMO, squats and cardio exercise like cycling and rowing help more than running for sure.

[TheFlush]

Hey, I'm 52, started lifting at 50. You've got a nice gym set up. Looks like your bench is coming back and you're setting DL PRs. I was an MM guinea pig. I'm taking a break to do bro stuff, cardio and track nutrition. Keep it up! I went through some of that meniscus stuff myself, but never had anything done. IMO, squats and cardio exercise like cycling and rowing help more than running for sure.

Thanks VC. I am just looking to be consistent with my training and to make slow steady progress and remain injury free. I am going to have to start focusing on fat loss soon. For whatever reason it is easier to put heavy weight on my back than it is to keep food out of my mouth.

[TheFlush]

2018-07-09 C5W1D1 Hypertrophy

Squat 230x5x6
Bench 180x5x7
iRow 37 reps in 10 min block

Squat RPE 6, 6, 6.5, 6.5, 7, 8
Bench RPE 6, 6, 6, 6, 6.5, 7, 8

Still have little confidence in judging RPE other than I know they weren't 9. I will probably be fighting thoracic flexion forever.

[TheFlush]

2018-07-10 C5W1D2 Press Hypertrophy

Press 155x1 @ 8.5-9. 125x21 in 7 min block.

Press PR felt easier than 2 weeks ago at lower (also PR) weight. I tried sets of 5 (6 on last set) with more rest instead of fewer reps with less rest and I think I like it better. Shoulders not as tired as usual. I should have done 6 instead of 5. Hit chin on the way up during first set.

[TheFlush]

2018-07-11 C5W1D3 Power Day

Squat 195x3, 225x2, 250x1, 250x1, 260x1, 290x1 @7.5-8?
Bench 155x3, 180x2, 200x1, 200x1, 215x1, 235x1 @8
Deadlift 280x4, 315x1, 335x1 @ 7.5-8?, 280x4x4
CGBP 157.5x8x3 @7-7.5

Squat and bench were OK. Deadlift felt a little better than last time although I got a little lightheaded after the single again. CGBP was better than usual.

[TheFlush]

I am trying to balance family, work, and training and it is not easy. My son just got finished with his baseball season which temporarily gives me a little more free time. But he also is a high school varsity soccer player who also kicks on the varsity and JV football teams. My desire to watch his games eliminates a lot of possible training time, so I have to think things through to make sure I can fit everything in. I have been working on a calendar to try to fit everything in and I think I have a workable plan (until more life happens). My daughter is in college and other than move in day doesn't have a lot of events for me to attend. The days that show both training and a game are either weekends or my compressed schedule day off (9 days per 2 week pay period) or I am just hoping I can fit the shorter press density block in before a game. I guess I could always train at 11PM when I get home from a game, but I get up at 5AM for work and I just don't think that will work well.

My calendar shows a power day with heavy singles on my 51st birthday, so I might attempt some actual 1 rep maxes that day.

I wonder how few days it will take before this plan all falls apart.

Calendar.jpg

[TheFlush]

2018-07-14 C5W1D5 Strength

Squat 255x3x5 @6-6.5?

Bench 205 x (3 TnG + 1 1ct Pause) X 4 @ 6-6.5?

SGDL 205x5x4 @ 6?

I like when I can lift on non work days. Works good for me to sleep in until 7, drink some coffee and then lift around 9. Haven't been able to do that much on weekends due to son's baseball, but now I can. Also get to do it every other Monday when I don't work.

I tried to work on descending faster and getting more stretch reflex out of the hole. No video, but on a few reps this caused me to get too far forward, but overall I think it was OK.

Bench and SGDL were OK.

[TheFlush]

2018-07-16 C5W2D1 Hypertrophy

Squat: 245x4x3, 245x3x4 @7.5-8

Bench: 192.5x4x3, 192.5x3x4 @ 7.5

Row: 0 reps in 0 min block

Today didn't feel great. Lots of excuses. Poor sleep. Used a different bar for squats that weighs 4 pounds more than the 1 I usually use. Tweaked squat percentage to ensure I added at least 5 pounds to bar from last W2D1, which was really 9 lbs. Played around with narrower stance. Had safeties set too high early and hit them at the bottom. Plenty of nocebo. Got the reps done though, just didn't feel good. I only added 2.5 to bench because squat felt bad. Bench was OK. Too tired for rows.