Rapid Programming Evolutions (AKA NDTFP)

[CtMcBride]

Google Log

Age: 34
Height: 6' 3"
Weight: 205

Current e1RMs: HBBS 345, DL 475, BP 235, OHP ?

Meet PRs: USSF (May 2018) - 425, 500, 163 @236 lbs.
USAPL (June 2019) - ~370(too lazy to look this up), 501, 237 @201 lbs.

Training History:

?-2007: Various sports (recreationally) in high school. Lots of haphazard conditioning and plyometrics, but not with any real direction or system of progression. Fooled around with the standard commercial gym stuff in high school and college - machine work, the occasional bench press. Weighed 175 (@go-ahead-and-count-my-ribs% bf) through all this, was athletic compared to my sedentary peers, but unathletic when compared to active populations.

2008-2010: Was introduced to Crossfit (and StSt) around 2008 and did WODs on and off for a few years interupted by a 12 week run of LP in 2009. Logs are lost, but hit roughly 275x5x3 LBBS, 355x5 DL, 155x5 Bench, 105x5 OHP. Got my weight up into the 190s (@still-have-abs% bf) during this run. LP ended abruptly due to an impact related AC joint separation. After that healed up, I went back to doing WODs.

2011-2016: Spent a good chunk of 2011 in a police academy, so lots of pushups, running, and bullshit. Found 5/3/1 around this time as well and ran some iteration of that until 2014 or so. Started having hip pain in late 2014 that did not resolve on its own. Many Drs. were consulted, much PT was endured. Activity level dropped, food intake did not. Ended up 215 with a 37" waste. Had hip surgery for FAI and labrum tear in late 2015. Stopped eating. Went back to playing sports as soon as I was cleared (post-surgery) and ended up back at 175, unable to squat much more than 150.

September 14, 2016: At a bodyweight of 178, I squatted 95x5x3, pressed 45x5x3, and deadlifted 95x5 for the first workout of an LP. There are notes in my log that I wasn't able to squat to depth. I was still having hip pain (I don't recommend letting people cut you open and grind down your bones unless someone is really confident you'll feel better afterward.)

LPed (with several setbacks due to tendon issues and an illness) or did "advanced novice"/"transition to TM" until spring 2018. Got up to 380x5 LBBS with backoffs, 425x5 DL, 140x3x5 OHP. I basically wasn't benching due to persistent brachialis tendon issues.

Started some (self-written) BBM-style programming May 2018 (pulling from the Jordan's scivation template) for about 7 weeks. False started on The Bridge. Did a couple weeks in the style of BBM hypertrophy template. Got program ADD. Got sick. Dicked around for about 6 weeks.

Now we're up to speed. Someone over on the BBM forums linked to one of the threads over here a few weeks back, so I've been reading through all the old topics. Went through the ~100 pages of Montana Method chatter. I was thinking a couple days ago that I've never actually plateaued on a program. They've all been derailed by injury, illness, or mental fatigue. The idea of feeling relatively fresh every workout sounds... refreshing. so here we go.

[CtMcBride]

Sun. 9/2/18

216.6 lbs.
36 in. waist

[CtMcBride]

2-week Montana Method

Tues. 9/4/18 (Day 1, Cycle 1) - e1RMS: LBBS 370; BP 229; DL 455; Press (Strict) 136

Squat 70%x5x6 (2 min. rest)
45x5x2, 135x5, 225x3, 260x5x6 @<6, <6, <6, 6, 6, 7

Bench 70%x5x7 (2 min. rest)
45x5, 95x5, 135x5, 160x5x7 @<6, 7, 7, 7.5, 8, 8, 9

Chins (density block)
3x7 in 7 min.

Jump rope for 3.5 minutes

[CtMcBride]

W 9/5/18

Press (strict) 1@9, 7 min. density with 80%
55x5, 95x3, 115x1, 125x1, 130x1 @9
105x3x8 in 7 minutes (24 reps)

[mgil]

Welcome aboard!

[Wilhelm]

Thank you for adding your log, @CtMcBride \o/

[CtMcBride]

Thanks for the welcome!

9/6/18 (MM Day 2, Cycle 1 - Power Day)

LBBS
45x5x2, 135x5, 225x3, 260x2, 285x1x2, 305x1 @7, 335x1 @7.5

Bench
45x5, 95x5, 135x3, 160x2, 180x1x2, 195x1, 210x1 @7.5

CGBP
150x8x2 @8?

DL
135x5, 225x3, 315x1, 340x4 (starting feeling some low back fatigue here), 375x1, 410x1 @7, 340x4x4 @6 (L lat discomfort during/after 3rd set, which coincided with switching to mixed grip, unclear if this was general fatigue or specific to the grip. Switched back to hook for the last set and seemed fine. Kind of sore/tweaked post workout though.)

So after Tuesday's work, my knees and hips were pretty inflamed, and my low back was pissed. This isn't terribly uncommon, but was definitely worse than usual. Knees and hips felt fine by Wednesday morning, and low back was mostly better, but quads, hamstrings, and adductors were the most sore I've been in at least six months. I attribute this to the last 6 weeks being as close to a complete layoff as I've had in a while. Still surprising that I detrained that quickly, given that 6 weeks ago I was doing about 30 reps for my volume squat days at higher intensities than this, and I was still squatting 1-2 times per week over the last 6 weeks and ramped back up to 3x last week. Was still stupidly sore this morning, but it doesn't seemed to have impacted my squatting today.

Conversely, I had near-zero upper body soreness, despite the bench volume being higher than what I had been doing and pressing yesterday. Shoulders were a little upset after Tuesday, but fine by Wednesday morning.

Regarding the lat issue: I tweaked my left lat doing overly zealous rows in December and took a couple months to feel right again. It didn't affect deadlift much (maybe a week or two of lighter loads), but I couldn't do a single chin for 6+ weeks. Hoping that it doesn't linger this time.

[CtMcBride]

9/8/18 (MM W1D4, Cycle 1)

LBBS 80%x3x5 (<3 minutes rest)
45x5, 135x5, 225x3, 265x2, 295x3x5 @7, 6, 7, 7.5, 8 (was getting forward out of the hole; definitely still feeling some fatigue from Thursday)

Bench 80% x3+1 TnG+1-ct pause x4 sets (40 seconds rest between TnG and paused, <3 minutes between sets)
45x5, 95x5, 135x3, 165x2, 185x3+1x4 (3 rep TnG were @7, paused singles were @8)

SGDL 55%(of conventional)x5x4 - these were done with index finger just outside the olympic markings, putting the bar in my hip crease at lockout
135x5, 225x2, 250x5x4 @5,5,5,7 (resting 1:30)

Squat and Bench felt a little slow today. Snatch grip deadlifts were really easy and fast.

[CtMcBride]

Both my kids, my wife, and I all got some nasty GI virus and have been OOC since Saturday night. I think I’ve eaten three meals in the last four days. Just starting to feel normal again, so may try to move some weights today or tomorrow and one day this weekend before having another go at MM next week.

[CtMcBride]

9/13/18

As I was headed out to the garage to lift some things for an arbitrary amount of time, the unscheduled downpour triggered a leak in my roof that delayed (and ultimately shortened) my workout. Also still feeling like garbage from being sick/underfed for the last 4 days.

Squat
275x5 @8

Bench
175x5 @8

Superset Squat/Bench

240x3/155x4 - 3 sets in ~10 minutes.

[CtMcBride]

9/17/18
Weighed in at 213.8. This weight loss is unintentional and was apparently triggered by the involuntary hardship of a stomach virus and inability to eat early last week. Lifts have all cratered accordingly. I'm abandoning the MM attempt (rather than restarting) and writing something RPE based at least until I get my nutrition back under control and stabilize my bodyweight.

Did a few submax sets of chins while waiting on a client.

9/15/18
Deadlift 365x5 @8.5

Superset DL/Press
315x3/85x5 - 4 sets in 12 minutes

Some jump rope and a little basketball shoot around

[CtMcBride]

9/18/18

FS (beltless - 2 min. rest)
45x5, 95x5, 135x5, 185x5 @8, 160x5x3

Bench (beltless touch-n-go - 3 min. rest)
45x8, 95x8, 135x8 @6, 150x8 @7.5, 155x8 @7.5, 160x8x2, @8, 9.5 (not really sure why that last set was such a grind, though my triceps have a tendency to fatigue pretty quick and not recover that well between sets)

Chins - 7,6,6
Cable chest stuff - trying to do some isolation stuff for chest without pissing off my shoulders, probably won't be this

[CtMcBride]

So I wrote myself a little upper body hypertrophy template (or at least that's what it's supposed to be) that I can hopefully also get a bit stronger on. Brief outline of what I plan to run for the next 4-8 weeks (depending on outcomes):

Day 1:
Front Squat - 1@8 or 5@8 or use previous e1RM, 70% of e1RM for (4-6 reps)x(3-6 sets)
Bench - 8@8 x(4-5 sets)
BW Chins - 3-4 sets @8
Some (upper) chest bro work

Day 2:
Deadlift - 1@8 or 5@8 or use previous e1RM, 70%x6x(4-6)
LBBS - 8@8x(4-5)
Press - Density Block
Row - Density Block

Day 3:
Bench - 1@8 or 5@8 or use previous e1RM, 70%x6x(5-8)
Snatch-Grip Deadlift - 8@8x(4-5)
Chins - Density Block
Some (upper) chest bro work

Comments on the reasonableness of this are welcome.

[CtMcBride]

9/20/18 - BW 216 (seems I'm rebounding from the involuntary fasting last week)

Deadlift (belted, 3 min. rest)
135x5, 225x5, 315x5 (meant to do 6, bad at counting), 365x5 @8 (first 4 reps were fast, 5th rep was garbage), 315x6x2 @<6 (these sucked, but I could have done a bunch more reps)

LBBS (beltless, 3 min. rest)
45x8, 135x8, 225x8x3 @?,8,8 (the first set felt pretty light, but I made a note to go do some cardio because anything over 3-4 reps feels awful - see note after deadlifts)

Press (beltless density block)
105x3x6 in 7 minutes

Rows (fairly strict, from the floor - DB)
95x5x8 in 7 minutes

[CtMcBride]

9/22/18 - My low back was very upset yesterday

Bench (belted TnG - 2 min. rest)
45x6, 95x6, 135x6, 155x6, 170x6 @7, 175x6 @8, 155x6x3

SGDL (beltless w/ straps - 3-4 min. rest)
135x8, 185x8, 225x8 @8,7.5,8,8

Chins (7 min. DB)
8 sets of 3

Landmine presses (1 arm, angled across body) - these seem to get a pretty decent contraction in my upper chest, will do again
bar+25 x8x4 each arm (alternating)

Ran a couple timed laps
1/10 mile in 0:38 and :032

[CtMcBride]

9/25/18

Front Squat (beltless - 2 min. rest)
45x5, 135x5, 165x5, 205x1, 225x1 @7.5, 175x5x4 @<6, 7, 7, 7)
I'm fighting a tendency to shoot my hips back out of the hole on these. I also think my RPEs aren't very accurate as I just don't have the recent experience with front squats.

Bench (beltless, touch-n-go - 3-4 min. rest)
45x8, 95x8, 135x8, 160x8x4 @7,8,6.5,8

Chins (3 min. rest)
7,6,6,6

Landmine press
bar+25 x8x4

[Allentown]

Welcome!
We have some things in common- similar height, weight, age, PRs... Fun!

[CtMcBride]

Welcome!
We have some things in common- similar height, weight, age, PRs... Fun!

Hey! Thanks for the welcome. I think we have some other things in common from seeing some of your comments around here. I've got 2 kids (2 and 4) and a wife who works full time (although with a fairly flexible schedule.) I almost responded to your post in the tabletop gaming thread to commiserate about having no time for friends/games.

[CtMcBride]

9/27/18

DL (belted, hook grip on top single and first backoff, straps on remainder - 2 min. rest)
135x5, 225x3, 315x1, 365x1, 405x1 @7, 425x1 @8.5, 315x6x3 @easy

LBBS (beltless, 3-4 min. rest)
45x8, 135x8, 225x8 @7, 235x8x3 @7.5, 8, 8 - 8 rep squats are the worst. I really need to do more cardio.

Press (beltess, max sets of 105x3 in 7 min.)
45x5, 85x5, 105x3x7

Rows (beltless, straps, fairly strict from the floor, max sets of 105x6 in 7 min.)
105x6x8

This workout keeps taking way longer than it should and I'm exhausted afterward. The DLs, LBBS, and rows in one workout make my low back upset.

[Allentown]

I almost responded to your post in the tabletop gaming thread to commiserate about having no time for friends/games.

Some of those friends are trying to get me to drive an hour alone with the kid on Saturday for tailgating. "So you want me to drive an hour, give more money to the school that attempted to cover up a sex abuse scandal for something like 30 years, and not drink because I have to drive the kid an hour home?"
But it's also the only offer I've gotten to hang out with them in months, so...