DCP's Montana Method log

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DCP
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DCP's Montana Method log

#1

Post by DCP » Sun Mar 04, 2018 2:38 pm

Realized my username is so unmemorable and confusing with other peoples 3 letter usernames, oh well.

Quick stats:
30 years old
5'9
184-87 pounds
e1RM based of recent RPEs
Squat - 430
Bench - 290
Deadlift - 405
Press - 207

Have been in Andy's BBC since the first month he started last year, made some slight progress on my lifts but also lost 15 lbs or so and definitley improved my conditioning, no complaints. I have been doing the split "powerbuilding" program since the beginning so its been a while since S/B/D have been done so frequently and on the same day, I will ease myself into it.

I have been lurking here for months picking up knowledge from all of you and wanted to do something where I performed the main lifts more frequently without much variation and without grinding on reps. Saw @omaniphil posted a sorta template for @Hanely 's Montana Method and figured I would start there and start a log here for all of you to give me advice and feedback on. Goals I have for myself are like a 1300 total at below 185, that would be cool. I don't compete or anything, its just a fun hobby to keep myself healthy and feeling good. I will expound on my recent training history soon, just want to get started on a log today. Hopefully I can snag a openbarbell next time they go on sale, I was one of the unlucky who ordered it but had their money refunded when they oversold.


Squat
300 x 5
300 x 5
300 x 5
300 x 4
300 x 4
300 x 4
300 x 4
in about 25 mins, q3 mins between sets. Low back a little fatigued

Bench Press
205 x 5
205 x 5
205 x 5
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
205 x 4
q3 mins, easy, could have probably done a few more sets

Deadlifts
So on Friday I pulled 330x3, then 275x6 then 315x5 for 3 sets with a mid-shin rack pull. Deadlift is the bane of my existence and sometimes I definitely had some low back fatigue today so I just called it quits on deadlifts after warming up to 275, plan was 295 for 4x3. Will reassess as the week goes on.

Chinups
50 total = 5 per set, 1 set every minute

Any and all criticism/feedback is appreciated.
Last edited by DCP on Wed Apr 04, 2018 10:43 pm, edited 2 times in total.

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Wilhelm
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Re: DCP's log

#2

Post by Wilhelm » Sun Mar 04, 2018 2:46 pm

Nice numbers @DCP!

Thanks for adding your log to the site. +++

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Re: DCP's log

#3

Post by DCP » Sun Mar 04, 2018 4:29 pm

Wilhelm wrote: Sun Mar 04, 2018 2:46 pm Nice numbers @DCP!

Thanks for adding your log to the site. +++
Thanks for the welcome @Wilhelm ! Hope to have some useful information for the board and learn alot.

DCP
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Re: DCP's log

#4

Post by DCP » Wed Mar 07, 2018 10:50 pm

Was supposed to lift yesterday but had some lingering soreness in low back and wanted to watch Annihilation at night, was awesome.

Today - Power Day

Squat
260 x 5
300 x 4
345 x 2
365 x 1

felt easy but irritated low back a bit, might have gone for 380, maybe next week

Bench Press
175 x 5
205 x 4
235 x 2
250 x 1
260 x 1

Pretty easy and fast

Standing Military
140 x 5
140 x 5
140 x 3
140 x 3
140 x 3
140 x 3

22 reps total
5 minute density block

Barbell Curls
90 x 10
90 x 6
90 x 8
90 x 6
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5

65 reps total
8 minute density block

Low back about the same. Will hold off pulling for volume or strength for a bit and just test it with some light sets next week to see how it feels. No biggie or rush.

DCP
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Re: DCP's log

#5

Post by DCP » Fri Mar 09, 2018 5:56 pm

Got my engagement party tomorrow so lots of family over, had to stow away in garage for an hour and get this done in marathon fashion! Surprisingly fresh. Low back almost back to normal, will deadlift light on Monday probably time permitting.

Squat
345 x 3 / 3
345 x 3 / 3
345 x 3 / 3
345 x 3 / 3 @ 7.5

Bench Press
235 x 3 / 3
235 x 3 / 3
235 x 3 / 3
235 x 3 / 3
easy up 2.5-5 next time

Chinups
10x5 = 50 reps
q1 min between sets

DCP
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Re: DCP's log

#6

Post by DCP » Mon Mar 12, 2018 9:15 pm

Hypertrophy Day

Busy weekend, under ate a bit, slept around 6-7 hours a day and ran around a lot. Thought today would be a slog but was not terrible. Thought about adding another set of 4 but bar speed seemed to slow down in the last set and I played it safe.

Squat
305 x 5
305 x 5
305 x 5
305 x 4
305 x 4
305 x 4
305 x 4
in about 28 mins,

Bench Press
210 x 5
210 x 5
210 x 5
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
q3-3.5 mins

Chinups
5x5
q45seconds between sets

Did a couple of sets of 5 with 135 for deadlifts and it felt fine. Not sure exactly how to program the deadlift going forward, they usually go to shit if I do them after squats, thinking about 4x3 at 70-75% on strength day and maybe work up to 1@8 on power days? Anyone got any thoughts, I am all ears.

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Re: DCP's log

#7

Post by Manveer » Mon Mar 12, 2018 9:26 pm

Congrats on the engagement (?!?)

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Re: DCP's log

#8

Post by DCP » Mon Mar 12, 2018 9:29 pm

Manveer wrote: Mon Mar 12, 2018 9:26 pm Congrats on the engagement (?!?)
Thanks dude!!! 8-) Hopefully the photographer has pics ready soon!

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Re: DCP's log

#9

Post by Manveer » Mon Mar 12, 2018 9:32 pm

You want a username change? Let me know.

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Re: DCP's log

#10

Post by DCP » Wed Mar 14, 2018 9:04 pm

Busy day at work then had to wrack my brain writing a personal statement for fellowship applications. Around 7 hours of sleep last night because I was too excited about the Laker game to go to bed.

Squat
265 x 5
305 x 4
350 x 2
375 x 1 @ 7.5
that last single flew up, #beautifulrep. I was tempted to go up to like 390 but will be patient and maybe try next week.

Bench Press
180 x 5
210 x 4
240 x 2
255 x 1
last rep stalled in the middle, bar path problem and shitty bench. No spot around otherwise I would have tried 265, maybe will do one single there on strength day before the 4x3

Standing Military
145 x 4
145 x 4
145 x 4
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
27 reps
9.5 minute density block, was gonna be 10 but whatever

Felt good, getting the feel and pace back of a whole body kind of workout rather than the split I did for the majority of the last 2.5 years. Was gonna do curls today but didn't want to overwork the arms that they would be shot for Friday. Will probably start Strength day with deadlifts , 1@8, 3x2,3x1@80% and see how it goes.

DCP
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Re: DCP's log

#11

Post by DCP » Wed Mar 14, 2018 9:05 pm

Manveer wrote: Mon Mar 12, 2018 9:32 pm You want a username change? Let me know.
oo will do. I have to be creative and think about this :twisted:

DCP
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Re: DCP's log

#12

Post by DCP » Fri Mar 16, 2018 8:08 pm

7.5ish hours of sleep, got out a little early from work. Ate nachos for lunch.

Deadlift (conv)
285 x 2
305 x 2
325 x 2
345 x 1
345 x 1
First time deadlifting in like 2 weeks? Felt OK, form needs work.
H value = 192


Bench Press
240 x 3
240 x 3
240 x 3
240 x 3
Got easier as sets went along. 5 lb jump from last week.
H value = 366


Squat
350 x 3
350 x 3
350 x 3
350 x 3
Lots of #beautifulreps , felt smooth.
H value = 343


Plan was also to get some curls and a density press block in but maybe I will just do it tomorrow, probably won't eat into recovery too much for Monday. I dicked around with my phone and talking to my gym buddies and the above took about 2 hours when it should have maybe taken 1:20 if I was pushing it.

I am going to try to follow @Hanley advice from a previous thread
Week 1: as above
Week 2: add some volume, hold intensities
Week 3: bump intensities, cut volume 
Week 4: bump intensities yet more, cut volume 
Will try to creep those H values up a bit. This is fun so far.

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Re: DCP's log

#13

Post by DCP » Sat Mar 17, 2018 6:08 pm

At parent's home wanted to get a little more upper body work in.

Standing Military
165 x 3
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 2
165 x 1
18 reps total, 10 minute density block with a little over 80%

Chinups
5x5
25 reps in 5 mins

Then did jujitsu drills with my brother for 30 minutes or so - mount escapes and kimura. I am hungrrrrrry.

DCP
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Re: DCP's log

#14

Post by DCP » Mon Mar 19, 2018 9:00 pm

On pager call this week at the hospital. Nothing messes with my sleep more than the anxiety of getting paged in the middle of the night, ugh.

Squat
305 x 5
305 x 5
305 x 5
305 x 4
305 x 4
305 x 4
305 x 4
31 reps in 32 mins, H number 366

Bench Press
215 x 5
215 x 5
215 x 5
215 x 4
215 x 4
215 x 4
215 x 4
215 x 4
H number 494

Curls
95 x 10
95 x 8
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
10 minutes densityish block

Total done in about 1:45 mins between loading and waiting for bench and answering 2 calls from the hospital. Gonna up the Intensity next week and drive the H number on Squats close to 400.

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Re: DCP's log

#15

Post by DCP » Wed Mar 21, 2018 8:49 pm

Cortisol raising day at work and eh sleep.

Squat
325 x 2
345 x 1
365 x 1
385 x 1 @ 9

H number 201

Bench Press
220 x 2
235 x 1
250 x 1
250 x 1
250 x 1
250 x 1
250 x 1
no spot or rack available, just did singles at 85%. H number 279

Machine Reverse Grip Chest Supported Row
100 x 12
100 x 12
100 x 10
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
density block 7.5 mins

Wanted to do some Press density but racks were being hogged and I was over waiting.

DCP
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Re: DCP's log

#16

Post by DCP » Fri Mar 23, 2018 7:52 pm

Strength

Squat
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
Easy, felt strong H number 433, added another set from last week

Bench Press
240 x 3
240 x 3
240 x 3
240 x 3
240 x 3
H number 457, added another set from last week

Got called to go back to hospital right as I finished that last bench set. Was going to do chins. Oh well!

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Re: DCP's log

#17

Post by DCP » Mon Mar 26, 2018 8:23 pm

Underate over the weekend, somehow got 9 hours of sleep each night though which is niiiice. No more weekend work for 7 months.

Hypertrophy

Squat
315 x 5
315 x 5
315 x 5
315 x 4
315 x 4
315 x 4
done in 27 mins. H number 375

Bench Press
220 x 5
220 x 5
220 x 5
220 x 4
220 x 4
220 x 4
220 x 4
done in 30 mins H number 438

Chinups
8,7,6,6,5,5,5,5,5
in 13 mins = 52 reps

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Re: DCP's log

#18

Post by DCP » Wed Mar 28, 2018 8:38 pm

Power
Got to the gym and realized it was gonna close early because of spring break. Got everything done in about an hour, me tired.

Squat
325 x 2
345 x 1
365 x 1
390 x 1 @ 9
@9 because using olympic bar with no center knurling rolling around on back

Bench Press
220 x 2
235 x 1
255 x 1
275 x 1 @ 9
Been a while since I put anything about 265 on the bar, felt nice, little slow off the chest

Standing Military
145 x 4
145 x 4
145 x 4
145 x 4
145 x 3
145 x 3
145 x 2
145 x 2
145 x 3
10 minute density block

DCP
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Re: DCP's log

#19

Post by DCP » Fri Mar 30, 2018 6:11 pm

Strength

Squat
345 x 3
355 x 2
355 x 2
355 x 2
Bar speed slowed down on last double, I was pressed for time and wanted to get my bench and curls and so I stopped it there

Bench Press
235 x 1
235 x 3
235 x 1
235 x 3
235 x 1
235 x 3
235 x 1
235 x 3
Pause for the singles, then 60 seconds before hitting the triples

Curls
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
q1 min between sets

Going to start working with Hanley starting April 1st. Will use SSB as my squat lift so I can preserve my low back for much more pulling volume.

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Re: DCP's log

#20

Post by DCP » Mon Apr 02, 2018 10:57 pm

First Day of working with Hanley. Started a new rotation today in my residency program, Spinal Cord Injury medicine. Sobering and interesting. Should be enlightening 3 months.

Hypertrophy

Safety Bar Squat
240 x 6
240 x 6
240 x 6
240 x 6
240 x 6
240 x 6
done in 17 mins, q2 mins bw sets

Bench Press
192.5 x 7
192.5 x 7
192.5 x 7
192.5 x 7
192.5 x 7
192.5 x 7
q2 mins, done in 17 mins

Romanian Deadlift
195 x 8
195 x 8
195 x 8
about 2-3 mins between sets

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