DCP's Montana Method log

[DCP]

3/20 - late Wed afternoon

BENCH
310 x1***NEW PR then 260 3x4

DEADLIFT
376 for 2 singles then 405x1 then 350 5x2

Also 30 chins and 30 dips

3/21 - early Thursday morning

SQUAT
317 6x5

Was in Vegas visiting family for a few days

3/24
70 chins
70 dips

3/25

BENCH
257.5 7x3

DEADLIFT
320 6x4

DB FAT GRIP ROW ALTERNATING
65 3x10

30 chins and 60 dips

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2019 CHIN COUNT - 2398 - 28.9 per day
2019 DIP COUNT - 2383 - 28.7 per day
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[DCP]

3/26

BENCH
220 8x6

SQUAT
395@8, e1RM about 430 did 6x5 with 301

PRESS 10 MINS DENSITY
157.5 - 3,2,2,2,2,3,3,3,3 = 23 reps (+2 from last time)

CURLS
Strict back supported curls 55 lbs - 13,11,10 - 60 seconds between sets

3/28

BENCH
255 3x4 then 4x3

DEADLIFT
355 6x2

BRO BLOCK
Chins 42 dips 53 in 10 mins

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2019 CHIN COUNT - 2440
2019 DIP COUNT - 2436
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[DCP]

3/29

BENCH
215 8x7

SQUAT
325 5x3

PRESS 10 MIN DENSITY
160 - 8x2 = 16 reps

3/30

48 chins,
48 dips
3x20 second one hand pinch plate holds - 10lbsx2
finger curls - 45 lb bar - 20,20,16

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2019 CHIN COUNT - 2488
2019 DIP COUNT - 2484
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I am going to try to throw 1-2 forearm finishers after my main work everyday if I can to aid in forearm hypertrophy. The gains I got in the last few months with just increasing chinups has got me hooked on the idea of blacksmith forearms. Exercises will be some combo of wrist curls, wrist extensions, finger curls, plate pinches and maybe a reverse curl here and there. Anyone with experience or tips? I plan on doing some rubber band finger extension stuff too for elbow health.

[DCP]

4/1

BENCH
250x1, 280x1 (87ish), 315x1 PR CITY, e1RM 320 - 260 3x3 and 3x2
GIF of 3 wheels: http://www.giphy.com/gifs/MAoWHAj4WlvbURhbdq

DEADLIFT
5x3 345

MACHINE ROW
145 4x8

4/2
BENCH
8x5 230

SQUAT (e1RM 440ish)
350 6x2

BRO BLOCK
10 mins, 5 rounds - French Press and Strict Curls with barbell

4/4
60 chins, 60 dips, some gripper stuff

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2019 CHIN COUNT - 2548
2019 DIP COUNT - 2454
####################

[DCP]

4/5

DEADLIFTS e1RM 440ish
355 3x2, then 365 3x1, then 370 3x1

BENCH
235 7x4, last set at RPE 7.5ish

SQUAT
285 6x6

PRESS
135 - 10,10,9 - RPE 7ish

4/6
60 dips, 30 chins, some wrist curl/extension supersets

4/7
some pinch holds with weight, finger curls, reverse curls with EZ bar 55lbs 4x15

4/8

BENCH
260 7x3, last set approaching 8.5-9

DEADLIFT
325 5x4

FAT GRIP ROW
70x10, 60 3x12

WRIST CURLS - behind the back

65 lbs (bar+10s) - 4x12, 1 min between sets.
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2019 CHIN COUNT - 2578 - 26.5 per day
2019 DIP COUNT - 2614- 26.9 per day
####################

So I am bored with chinning and dipping so much. Going to take a break and maybe pick it up later in the year when I have less time to train at a gym and can do it easily at home. Right now would rather focus on my newfound obsession with bigass forearms. I found all these old PDFs of Keys to Progress and Dinosaur training on my hard drive I downloaded years ago and want to do some circus shit in the future with tearing things and bending metal. A far off goal, first would be to get some nice hypertrophy in the lower arms. Maybe later in the year I can work on my calves and slowly round out my physique. Having secondary goals rotate like this I think keeps me motivated.

[DCP]

4/10

BENCH
215 - 48 reps - 7,6,5,7,7,6,5,5

SQUATS
7x4 320 lbs

BRO BLOCK
triceps pushdown cable 60 15, 65 - 12,12,10,9 fixed bar curl 70 lbs - 10,10,10,10,10

4/11
BENCH
245 - alternated 4s and 3s for 4 rounds = 28 reps

DEADLIFT
12 singles at 360 with about 60-75 seconds between

SUPERSETS
Barbell Shrugs - 185 - 10,10,10
Upright rows - 65 - 12,10,10
Reverse curls - 65 - 10,10,10


took a few days off

4/15
BENCH
so i bombed 305x1, realized i jumped from 255 to it probably too much, made my e1RM 320 and did 4x3 then 2x2 with 262.5

DEADLIFT
340 - 2x4, 2x3 = 14 reps

BRO BLOCK
EZ curl bar 70 lbs, 5 rounds alternated french press and curls, 10 mins total

4/17

BENCH
70% (225) - 11 sets of 5 until @8

SQUAT
352.5 - 2x3 and 4x2 14 reps total

SUPERSETS
Barbell Shrugs - 225 - 10,10,10
Upright rows - 75 - 12,10,10
Wrist curls- 75 - 10,10,10

4/19
BENCH
257.5 6x3

DEADLIFT
361 5x2

SUPERSET
CURLS - Strict 65 - 12, 11, 10,8, Tricep push down 70 -15 75 -12,10,10

4/22

BENCH
272.5 6x2 - 12 reps, these felt pretty good, last couple of sets were @7-8ish

SQUAT
6x2 with 361

CHIN DENSITY
9 sets of 6 in 10 mins, did some light wrist curls for a nice pump after

4/23

BENCH
225 8x5, tougher than last weeks most likley due to acute fatigue from yesterday's doubles? last sets were approaching @8ish

DEADLIFT
355 5x2

BRO BLOCK
French press - 75 - 12,10,10,10 ,machine row 155 - 12,10,10,8 - 10 mins, added 3 sets with reverse curls with ez bar 70 lbs -15,15,12 at the end

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2019 CHIN COUNT - 2632
2019 DIP COUNT - 2614
####################

[DCP]

4/26

BENCH
317.5x1 - PR, my glutes and hammies cramped up on this haha, took e1RM of 320ish - 260x3 ( misloaded) then 257.5 4x3 for 15 reps

SQUAT
so wasnt feeling too confident due to the glute soresness from the heavy bench attempt, got up to 380 with good speed and took my e1RM at 437.5, then did 315 alternating 4s and 3s for 4 rounds to get 28 reps

4/29
Bro Work today: French Press 75 -14,13,12,12 Reverse Curl with EZ Bar - 75 lbs - 3x15, Seated Cable Rows - 120 - 13,12,12,10 Pec Deck - 100- 15,14,13,12 then wrist roller with 20 lbs for 7 rounds of flexion and 5 of extension

4/30
BENCH
10x6 with 215, approached @8.5-9 at the end

SQUAT
6x4 with 320

5/2

BENCH
5x3 then 3x2 with 248

DEADLIFT
6x4 with 325

PRESS
185x1 @7-7.5ish, then dropped to 147.5 for 5x4, and 3x4

CIRCUIT
barbell shrugs, side delts, barbell curls and dips for 3 rounds in 13ish minutes

5/6
SQUAT
307.5 8x5, had to take longer breaks than usual 4-5 mins because sharing rack

BENCH
226.5 5x6 then 2x5, last set of 6 was @8.5ish, last set of 5 at 8ish

CHINS
12,12,10,10 = 44 total

5/8
BENCH
195x3, 225x2, 250x1x2, 275x1 297.5x1 (92ish percent), 5x2 with 258

DEADLIFT
410x1, 6x3 with 356

PRESS
185x1, 6x3 155lbs in 8 mins

5/10
SQUAT
340 3x3, 4x2

BENCH
250 4x3 and 4x2

I am throwing in wrist rollers, gripper work and also pinch grip stuff at end of workouts or on off days, seeing nice filling out of my forearms. Feels good.