New Log, New You. Montana Method.

[hsilman]

So instead of updating my old log, I'm going to start a new one.

Old info:
Lifetime PRs:
Squat: 460
Bench: 250
Deadlift: 515

Just getting back into lifting after a long layoff due to injury. Failed a 200kg squat and tore something up in my left leg. April 2016.

New info:

A few false starts, and I think my leg is finally back to normal. I mean, I literally just did a quick session and my leg didn't hurt at all. This is new, last time I tried(Fall 2017) I felt a tearing/pinching near the groin still. Fingers crossed.

I'm going to do a quick LP(1-2 weeks), then try out Hanley's MM template. I will be riding my bike for cardio, don't plan on logging it here. Mostly commuting a few miles, with the occasional long ride on the weekends.

4/30/18

Squat 185 3x5
Bench 115 5x5
Deadlift 225x5

The bench at 5x5 because it always feels heavy, so I want to give myself the confidence that I can do more.

My rough plan is hit 225/150/275 for 5s on Friday, then decide on another week of LP or starting the MM on Monday.

[hsilman]

5/1/18

Press
95 1@8.5

7 minute density block
77.5
7,5,5,3,3,3,3,3

I think my left shoulder feels better if I press regularly, so I decided to add this preemptively. Extra soreness is fine, I want to avoid any actual pain for as long as possible to help me get in the groove of training again.

[Wilhelm]

Best of success to you, @hsilman.

[hsilman]

Best of success to you

Thanks!

5/2/18
Squat 205 3x5
Bench 125 5x5
Deadlift 265x5

I enforced a 2 minute rest between sets of squat and bench. Might as well get used to it.

Depending on how 135 feels in my hands on Friday, I'll use it as my 70% or 80% number, and go from there.

[hsilman]

5/4/18
Squat 225 3x5
Bench 135 3x5
Deadlift 315x5

ok I'm happy. 225 and 135 are good for 70% numbers. 315 is probably 80%

so e1rm for first cycle of MM are:

squat 300
Bench 175
Deadlift 375

Looking forward to it!

[GlasgowJock]

Nice to read you've got your lifting mojo back @hsilman after a long lay off. Will be following your progress with the MM.

[hsilman]

5/7/18

W1 D1
Squat 225 6x5@8.5 (RPE for last set)
Bench 135 7x5@9
Chins 5, 11x2

Good weight selection I think. And I'm embarrassed by how few chins I can do. After that first set of 5, my left bicep kept threatening to cramp. I'm sure it will come back quickly, and I'm obviously lacking so this will be good to bring up that weakness.

I forget how hard it can be to get 200g of a protein a day :/

[Hanley]

And I'm embarrassed

I have crippling, can't-sit-down-on the-shitter-without-holding-onto-something DOMS from front squats at 210. Pounds.

[hsilman]

And I'm embarrassed

I have crippling, can't-sit-down-on the-shitter-without-holding-onto-something DOMS from front squats at 210. Pounds.

I've never experienced upper body DOMS, but I get the feeling if anything can do it, it's this program. I'm curious how I'm going to feel tomorrow morning.

[hsilman]

5/8/18

W1 D2
Press 120@9
95 3x5, 5x3

I gutted the last two sets out. For some silly reason I wanted to make 30 reps in 7 minutes. Definitely feeling residual fatigue from yesterday.

[hsilman]

@Hanley what the fuck? How am I supposed to bench like this? I can't lift my right arm.

[Hanley]

@Hanley what the fuck? How am I supposed to bench like this? I can't lift my right arm.

DOMS?

You...might be surprised at how little effect DOMS has on force production once warmed up. The pain is near crippling though

If it's brutal, you can either skip power day or push it back one day. DOMS hits a peak about 48 hours post exercise and then fades really quickly.

[hsilman]

@Hanley what the fuck? How am I supposed to bench like this? I can't lift my right arm.

DOMS?

You...might be surprised at how little effect DOMS has on force production once warmed up.

Yeah. It doesn't surprise me at all, and I wasn't really worried. But it's really annoying since I have a physical job.

After I warm up I usually don't even notice any lingering soreness. Thankfully.

[hsilman]

5/9/18

W1D3
Squat
195x3
225x2
250 2x1
265x1
290x1@8

Bench
115x3
135x2
150 2x1
162.5x1
177.5x1@8.5

CGBP
125 2x8

Deadlift
360x1
300 4x4

I cut a set off the deadlift. The lower back pump was unbearable. I know my back stayed flat, so it wasn't a form problem(recorded a couple of sets), but I just couldn't get that last set in. I think it's ok though, I'll adapt.

[hsilman]

5/11/18

W1D5
(RPE is for last set)
Squat 255 5x3@8.5
2-3 minute rest btwn sets

Bench
4 sets of:
152.5x3 TnG
152.5x1 paused

@8

SGDL
220 4x5@7?
2 minute rest btwn sets

Holy shit, the lower back pump is real. Not a huge challenge, but had to lie down in the shower immediately after the last set. Also, the bar "gently" lifts my nutsack at the end of each rep. Willing to kickstart SGDL supportive gear if someone will design it.

Overall, this felt really good. Squat was about right, and Bench was slightly easier than I expected. Going very well.

[JC]

Haha now I get why everyone says they're so good...

[hsilman]

5/14/18

W2D1
Squat 240 3x4, 4x3@8
Bench 145 3x4, 4x3@8.5
Chins 6x3

Not bad, but the chins are still rough with the cramping.

[hsilman]

5/15/18

W2D2
Press 95 6x5, 3, 4
BB curl 65 3x8

just a teensy bit of extra work with the curls, see if I can get my biceps to behave during chins.

[hsilman]

5/16/18

W2D3

Squat
195x3
225x2
247.5 2x1
262.5x1
287.5x1
295x1@8

Bench
115x3
135x2
150 2x1
162.5x1
172.5x1
182.5x1@8.5

CGBP
125 3x8

Deadlift
367.5@9
320 2x3

@Hanley, permission to continue to sandbag the deadlift backoff sets as I get acclimated.

[Hanley]

@Hanley, permission to continue to sandbag the deadlift backoff sets as I get acclimated.

Yeah, you have to