2-Week "Montana Method" Template

[Hanley]

Here's a 2-week template. Sorry for ugly formatting (if someone wants to make pretty tables..awesome). For each cycle, I'd either use an arbitrary load increment (say +5-10# on squat and deads and +2.5-5# on bench), or recalculate e1rms based on bar speeds.


Wk1D1

Squat

6x5@70%

Do sets of 5 until you hit a set @9...or until you complete set 6, whichever comes first.

Rest about 2 minutes between sets.


Bench

7x5@70%
Do sets of 5 until you hit an @9 set, or until you complete 7 sets of 5, whichever comes first.

Rest about 2 minutes between sets.


Chins/Pullups or Lat Pulldown or BB/DB Rows

10 minute density block

Wk1D2

Overhead Press

top single @9, then
7 minute density block using 80% of top single

HIIT/LISS

Wk1D3


Squat

warmup to
1x3@60%
1x2@70%
2 singles @77.5%
1@~82%
1@90%


Bench

warmup to
3@60%
2@70%
2 singles @77.5%
1@85%
1@92%


Closed-grip Bench Press

2-3x8@65% bench e1rm



Deadlift
1@90%, then
5x4@75%

Wk1D4: rest/chins/pullups OR cardio
Wk1D5:


Squat

warmup to
5x3@80%


Bench

warmup to
3@80%, TnG, rest, then
1@80% with comp pause, rest then

3@80%, TnG rest, then
1@80% with comp pause, rest then

3@80%, TnG rest, then
1@80% with comp pause, rest then

3@80%, TnG rest, then
1@80% with comp pause,


Snatch Grip Deadlift

warmup to
4 sets of 5 @~55% of conventional e1rm

Wk1D6&7: rest/chins/pullups OR cardio


####

Wk2D1

Squat

warmup to
3x4@75%, then using same weight
4x3@75%


Bench

3x4@75%, then using same weight
4x3@75%


Chins/Pullups or Lat Pulldown or BB/DB Rows

7 minute density block

Wk2D2:


Overhead Press

10 minute density block with last week's weight


HIIT/LISS

Wk2D3:

Squat

warmup to
1x3@60%
1x2@70%
2 singles @77.5%
1@~82%
1@90%
1@92-93%


Bench

warmup to
3@60%
2@70%
2 singles @77.5%
1@85%
1@90%
1@95%


Close-grip Bench Press

2-3x8@65% bench e1rm


Deadlift

1@92%
5x4@80%

Or, for less stress
1@92%, then
4-6 x3@80%

Wk2D4: rest/chins/pullups OR cardio

Wk2D5:

Squat

3x3@82%
3x2@82%


Bench (optional: briefly pause first rep of each set)

4x3@82%
2x2@82%


Snatch Grip Deadlift

warmup to
4x5@60% of conventional e1rm


Wk1D6&7: rest/chins/pullups OR cardio

[GlasgowJock]

I was wondering when there would be some *public material*. Thanks for this @Hanley

[stevan]

Very cool. What's the context for this? After LP? Where would you go from here? Longer blocks?

[Hanley]

Very cool. What's the context for this? After LP?

Post LP. Post recovery from TM injuries. Comeback after layoff (I’ll probably run this very template myself for ~2 months...with front squats, of course).

Where would you go from here? Longer blocks?

Yeah...post novice, you could probably cycle through this a bunch of times, then move to a 4-8 week cycle.

[brettj]

Deadlift

1@92%
5x4@80%

This seems really hard...

Also, thanks for posting this. Have been really enjoying training lately while trying to use some your ideas.

[Hanley]

Deadlift

1@92%
5x4@80%

This seems really hard...

Also, thanks for posting this. Have been really enjoying training lately while trying to use some your ideas.

It is. If necessary, scale it down using the h-value calculator.

[JohnHelton]

This is great. I may very well scrap my previous plans for my next block. @Hanley Can you comment generally on expected rest? I'm under the impression that it is generally less than I'm use to. I see the 2 minutes b/w sets. Should we apply that consistently?

[TimK]

Thanks for posting this, very much appreciated!

I'm curious, what led to the lower deadlift vs. squat volume and use of SGDL?

[Hanley]

I'm curious, what led to the lower deadlift vs. squat volume and use of SGDL?

As much as I hate to admit this, I think squats are probably superior for hypertrophy & that squats transfer better to deadlift than vice versa.

SGDL: I think they have an uncanny ability to correct problems with back extension. They feel massively fucked if back extension isn’t there, so feedback on the technical fault is immediate & strong in a way that it’s not with conventional pulls. Also: jacked rhomboids, lats, traps & rear delts.

[PatrickDB]

Deadlift

1@92%
5x4@80%

This seems really hard...

Also, thanks for posting this. Have been really enjoying training lately while trying to use some your ideas.

It is. If necessary, scale it down using the h-value calculator.

Yeah, it sucked when I did it last Wednesday. Can you explain your thinking? It seems like a bizarrely large amount of stress.

edit: I'll make a pretty table tonight.

[Hanley]

Yeah, it sucked when I did it last Wednesday. Can you explain your thinking? It seems like a bizarrely large amount of stress.

- It's the lone heavy-pull session of the week. I'm blowing apart the 48-hour recovery rule.

- Squat stress on Power Day is super low.

- Residual lumbar fatigue might be an issue on Strength Day squats. Managing the fatigue would have to be a case by case thing.

- There's really not much of an eccentric on pulls.


Other options for week 2 (if the prescription is too crazy);

top single at 90-92%, then
4-6 sets x 3 @80%

OR 1 at @8-8.5, then drop ~15%
for 4-6 sets of 3.

[damufunman]

Deadlift

1@92%
5x4@80%

This seems really hard...

Also, thanks for posting this. Have been really enjoying training lately while trying to use some your ideas.

It is. If necessary, scale it down using the h-value calculator.

Awesome @Hanley ! FWIW, I managed 1@92% then 5x3 @ 85% on deadlifts this weekend pretty easily (no measured barspeed decay). Why the switch from triples to 4s? Is this in lieu of hypertrophy pulls? I see you have SGDLs.

[convergentsum]

This looks awesome! On a layoff at the moment, but excited to try this out asap. Here's a not-very-pretty table... I added RPE equivalents to some of the top singles, is that useful? Maybe misleading at the end of a ramping set.

	week 1	week 2
1	squat (6 or <@9)x5 @70% (2 minutes rest)	(3x4, 4x3) @75%
	bench (7 or <@9)x5 @70% (2 minutes rest)	(3x4, 4x3) @75%
	chins / pullups or lat. pulldowns or BB/DB rows 10 minute density block	7 minute density block
2	over-head press 1 @9, 7 minute density block @80% of top single	10 minute density block, same weight
	LISS / HIIT	LISS / HIIT
3	squat 3 @60%, 2 @70%, 2x1 @77.5%, 1 @~82%, 1 @90% (@7-7.5)	3 @60%, 2 @70%, 2x1 @77.5%, 1 @~82%, 1 @90%, 1 @92-93% (@8-8.5)
	bench 3 @60%, 2 @70%, 2x1 @77.5%, 1 @85%, 1@92% (@7.5-8)	3 @60%, 2 @70%, 2x1 @77.5%, 1 @85%, 1 @90%, 1 @95% (@8.5-9)
	close-grip bench 2-3x8 @65% of bench e1rm	2-3x8 @65%
	deadlift 1 @90% (@7-7.5), 5x4 @75%	1 @92% (@7.5-8), (5x4 or 4-6x3) @80%
4	rest / chins / pullups or cardio	rest / chins / pullups or cardio
5	squat 5x3 @80%	(3x3, 3x2) @82%
	bench 4x4 @80% tng except comp. pause & rest prior to last rep of each set	(4x3, 2x2) @82% tng except optional brief pause on first rep of each set
	snatch-grip deadlift 4x5 @55% of conventional e1rm	4x5 @60%
6	rest / chins / pullups or cardio	rest / chins / pullups or cardio
7	rest / chins / pullups or cardio	rest / chins / pullups or cardio

[cgeorg]

This looks awesome! On a layoff at the moment, but excited to try this out asap. Here's a not-very-pretty table... I added RPE equivalents to some of the top singles, is that useful? Maybe misleading at the end of a ramping set.

I've taken the percentages as prescriptions despite training readiness that day - there doesn't seem to be enough work close to failure to make feels on an 82% lift require backing off of a 90% lift to keep it at 7.5 - even if it ends up being an 8.5, it's just one. Curious what @Hanley's thoughts are on the matter.

[JonA]

Deadlift

1@92%
5x4@80%

This seems really hard...

Also, thanks for posting this. Have been really enjoying training lately while trying to use some your ideas.

It is. If necessary, scale it down using the h-value calculator.

Yeah, it sucked when I did it last Wednesday. Can you explain your thinking? It seems like a bizarrely large amount of stress.

Was just about to comment that I didn't think it was all that bad, but then realized I had 1@90 and 5x4 @ 77%. Special snowflake for the win.

[DoctorWho]

Can this be made a sticky so it's easy to find?

[cwd]

Many thanks, @Hanley.

I was planning to start a DUP-style program today anyway, your timing is perfect. Will attempt to follow it as-written, with whatever volume reductions my shitty recovery requires.

Allergy season is kicking off in Ohio, and historically I've had my worst episodes of tendinopathy when my allergies are bad. I'll be watching the inflammation closely.

[SpinyNorman]

Was just about to comment that I didn't think it was all that bad, but then realized I had 1@90 and 5x4 @ 77%. Special snowflake for the win.

Special, but not unique snowflake. That's what I'm in for tonight.

[JonA]

Many thanks, @Hanley.

I was planning to start a DUP-style program today anyway, your timing is perfect. Will attempt to follow it as-written, with whatever volume reductions my shitty recovery requires.

Allergy season is kicking off in Ohio, and historically I've had my worst episodes of tendinopathy when my allergies are bad. I'll be watching the inflammation closely.

I've had a really excellent response to @Hanley's programming when it comes to tendinopathy and inflammation. I haven't even been wearing my knee sleeves the last few weeks.

[cwd]

Allergy season is kicking off in Ohio, and historically I've had my worst episodes of tendinopathy when my allergies are bad. I'll be watching the inflammation closely.

I've had a really excellent response to @Hanley's programming when it comes to tendinopathy and inflammation. I haven't even been wearing my knee sleeves the last few weeks.

Thanks @JonA, this is my goal in switching programs now.

Looking over the template closely, day 3 looks tough. I'll sandbag my e1rm targets a bit for the first cycle.