Calvin's Montana Method Log

[cb]

I started SSLP in June 2014, followed by Texas Method till April 2015. I've been program hopping my way to glacial progress ever since - further hampered by the birth of two sons (2015 and 2017), back injury (2016) and a high dose of work/life stress (2016 and 2017). I competed in one Scottish Powerlifting Association (IPF) meet along the way (November 2016) with a 162.5kg squat, 102.5kg bench and 190kg deadlift for a 455kg total to squeak past 1,000lbs.

But all that was then. From now on I'm expecting astonishing progress as I have just signed up with @Hanley for the Montana Method. First workout is this Monday. I'll be documenting my successes in this log.

Stats as at 3 March 2018:

44 years old
191lbs light
5'10 short
PRs - Squat 175kg (385lbs), T'n'G Bench 110kg (242lbs), Deadlift 200kg (440lbs)

Weights in this log will be in kgs. Sorry about that.

http://www.exodus-strength.com/ranking/

[Wilhelm]

Welcome, @cb!
Thanks for adding your log.
There are at least two other Scots logging here.

As for the kilos units, @unruhschuh has added a function where you highlight any number with your mouse, and the conversions show at the bottom of the page. I'm not sure if it works on mobile devices yet.
Shows pounds to kilos too.

I look forward to following your lifting. : )

[cb]

Cheers @Wilhelm ! Handy to know that about the ease of conversion to lbs. Everything looks weaker in kgs.

[BostonRugger]

Welcome, @cb! Best of luck with the Montana Method. I’ve benefitted greatly just from implementing the occasional knowledge tidbit from Hanley. I’m sure he’ll steer you right.

[cb]

Thanks @BostonRugger. The first two weeks of workouts look excellent. Excited to get going with it!

[cb]

2 March 2018

Last workout before going full Montana Method tomorrow.

kg/lbs

Squat
135/297 x 3 @6
135/297 x 3 @5.5
135/297 x 3 @6.5
135/297 x 3 @6

T'n'G Bench
87.5/193 x 3 @5
87.5/193 x 3 @5
87.5/193 x 3 @5
87.5/193 x 3 @5

Deadlift
150/330 x 2
160/352 x 2
172.5/380 x 2
182.5/402 x 1 @6
182.5/402 x 1 @7

I don't usually bother rating RPEs below @7 so a bit of guess work involved, but e1rms of squat 169kg/372lbs, bench 111kg/244lbs, deadlift 211kg/465lbs sound about right.

I also have a touch of siatic pain in my lower back and glutes which came on after benching during the previous Friday's workout. It's been getting steadily better, but still made me a little tentative on squats on deadlift. The only time I acutally felt discomfort was with my bench set up.

[cb]

5 March 2018

First Montana Method workout under the guidance of @Hanley.

Weight this morning 190lbs

kg/lbs

Squat
120/264 x 5 @<5
120/264 x 5 @<5
120/264 x 3 @<5
120/264 x 3 @<5
120/264 x 3 @<5
120/264 x 3 @<5
120/264 x 3 @<5

T'n'G Bench
95/209 x 1 @5.5
77.5/170 x 5 @<5
77.5/170 x 5 @<5
77.5/170 x 5 @<5
77.5/170 x 3@<5
77.5/170 x 3 @<5
77.5/170 x 3 @<5
77.5/170 x 3 @<5
77.5/170 x 3 @<5

CGBP (AMRAP)
72.5/160 x 16

Chins (7min density block)
6,4,2,3,3,2,3,2,3,2,1,1,2 = 34

About 1 hr 15 min all in. Average of 2min rest between sets.

Everything feeling light and snappy - for me at least. Although I was feeling the burn about halfway through chins!

Felt like a great start.

[cb]

Tuesday 6 March 2018
55 min

kg/lbs

Deadlift
8 sets of 147.5/325 x 2 @<5
2min rest

Press (10 min density block)
55/121 x 5,5,5,4,3,3,3,3,2,3 = 36

BB Row (7 min density block)
60/132 x 5,5,5,5,5,5,5,5,5,8 = 53

Deadlifts were fast and easy. Went too light on the rows.

[cb]

Wednesday 7 March 2018
1 hour

kg/lbs

Squat
102.5/226x3, 120/265 x 2, 130/286 x 1, 140/308 x 1 @5.5, 152.5/336 x 1 @7.5, 135/297 x 2 @6

Bench
65/143 x 3, 77.5/170 x 2, 90/198 x 1 @7, 90/198 x 1 @ 5.5, 95/209 x 1 @7.5, 100/220 x 1 @8, 90/198 x 2 @6

BB Curl
25/55x15, 25/55x15, 25/55x12

RPE perception felt a bit all over the place. Probably lack of sleep over the last three nights catching up with me a bit. Also feeling mild DOMS from more volume and training three days in a row for the first time. But overall felt fairly easy.

[cb]

Friday 9 March

kg/lbs

Squat
6 sets of 135/297x2@5-5.5

Bench
tng 90/198x2@5.5
2ct 90/198x1@6
tng 90/198x2@5
2ct 90/198x1@6
tng 90/198x2@5
2ct 90/198x1@6.5
tng 90/198x2@5
2ct 90/198x1@6
Enjoyed the interleaving of tng and 2ct reps.

Deadlift
167.5@9
167.5@9.5
These were supposed to be 8 singles at 80%, but I felt a recurrance when warming up of glute/siatic pain that first came on two weeks ago. Tried to push through it, but it was too painful to break the third single from the floor. The annoying thing was that today was the best I'd felt since the original injury.

[cb]

Monday 12 March 2018

Montana Method Week Two

Weight this morning 192lbs

kg/lbs

Squat
3 sets 120/264 x 5
5 sets 120/264 x 3
Felt a bit off at the start (probably down to the glutes/lower back not feeling great), but moving fairly well at the end.

T'n'G Bench
96/211 x 1 @6
3 sets 80/176 x 5
5 sets 80/176 x 4
Enjoying the MM benching.

CGBP (AMRAP)
80/176 x 11

Chins (7min density block)
1,2,3,4,1,2,3,4,1,2,3,1,2,2,1,1,1 = 34
Attempted ladders to end up at exactly the same reps as last week.

[cb]

Tuesday 13 March 2018

kg/lbs

Deadlift
10 sets of 105/231x2
Low stress week for deadlifts to hopefully let my back/glutes settle down. Felt OK and didn't make anything worse.

Press (10 min density block)
57.5/126 x 6,5,5,3,3,3,3,3,4 = 35

Single Arm Row
4 sets of 30/66x8

[cb]

Wednesday 14 March 2018

kg/lbs

Squat
105/231x3, 122.5/270x2, 132.5/292x1, 132.5/292x1, 142.5/314 x1@5, 155/341x1@7.5, 137.5/303x2@6

Bench
67.5/148x3, 80/176x2, 90/198x1, 90/198x1, 96/211x1@5.5, 102/224x1@7.5, 90/198x2

BB Curl
26/57x14, 26/57x14, 25/55x12

Power day definitely felt better than last week despite slight increase in weights across the board. Working on eliminating some knee wobble on my squats, which I can tell will make a big difference once I finally get it.

[cb]

Friday 16 March

kg/lbs

Squat
3 sets of 135/297x3
3 sets of 135/297x2

Deadlift
10 singles x147.5/325

Bench
tng 91/200x3
2ct 91/200x1
tng 91/200x3
2ct 91/200x1
tng 91/200x3
2ct 91/200x1
tng 91/200x3

Back/glutes felt pretty good throughout. Put deadlift before bench as things seem to feel worse after lying down for benching. Probably didn't make an acutal difference, but deadlifts felt fine so I'm happy.

Thank you to @Austin for the Barbell Medicine podcasts on injury and pain. Listening to them made a huge diference to my mindset the last couple of weeks.

[Austin]

Glad it helped!

[cb]

Monday 19 March 2018

Montana Method Week Three
1 hour 45 minutes

kg/lbs

Squat
3 sets 127.5/281 x 4
3 sets 127.5/281 x 3
I've noticed that my last set usually feels better than the first. I think I need a few more reps when warming up.

T'n'G Bench
85/187 x 4
96/211 x 1
2 sets 85/187 x 4
3 sets 85/187 x 3

CGBP (AMRAP)
75/165 x 17

Chins (7min density block)
3,3,3,3,3,3,2,2,1,2,3,1,1,2,2,1,1 = 36

A bit low energy tonight as I was still recovering from going out at the weekend, having a few drinks and acting like I was 20 years younger. And my half run, half walk to make the train in confirmed that I really need to start doing some cardio.

[cb]

Tuesday 20 March 2018

kg/lbs

Deadlift
5 sets 137.5/303 x 5
Deadlifts at 65% with no glute/back issues. Beltless and super easy.

Press (10 min density block)
60/132 x 4,4,4,4,4,3,3,3 = 29

Single Arm Row
8 sets 30/66x5

[cb]

Wednesday 21 March 2018

kg/lbs

Squat
105/231x3, 122.5/270x2, 137.5/303x1, 137.5/303x1, 145/319 x1, 157.5/347x1@8, 137.5/303x2

Bench
67.5/148x3, 80/176x2, 90/198x1, 90/198x1, 96/211x1, 104/229x1@8, 90/198x2, 90/198x2
Bench was moving slower across the board tonight. Possibly a busy few days of work, socialising and not enough sleep catching up on me.

BB Curl
25/55x15, 25/55x15, 25/55x15

[KarlM]

We need to be careful - if Hanley wanted to test the effectiveness of two different protocols, we would be good candidates for a matched pair. As you noted in my log, we have very similar lifts! You're not quite as fat as I am though.

[cb]

@KarlM I’m pretty sure any Hanley protocol is going to work better than what I was doing before. This could be his incentive to catch my bench up.