2-Week "Montana Method" Template

[Sergio07]

@Hanley
Hi, I'm new to your program, would you recommend it for someone who just finished the LP?

I think that could work fine. It requires you to be able to ballpark a "training max"/e1RM, though.

edit: I'd also knock the "power day" intensity back a little (cut ~3% off the top lifts).

Next week I was planning on testing my 1RM for the main lifts, I think that would help me when moving to a more advanced program, like yours.
Thanks for the fast response.

[DrHades]

@Hanley Was there a Press focused version of the MM? Just swapping Bench and OHP? Would you mind giving a hint on that? Thanks a lot.

[Hanley]

@Hanley Was there a Press focused version of the MM? Just swapping Bench and OHP? Would you mind giving a hint on that? Thanks a lot.

Yeah. I think I'm gonna start blitzing programming ideas on IG with links to more fleshed out justifications/mini-articles. The thread-format gets ridiculously messy.

[tdood]

@Hanley Was there a Press focused version of the MM? Just swapping Bench and OHP? Would you mind giving a hint on that? Thanks a lot.

Yeah. I think I'm gonna start blitzing programming ideas on IG with links to more fleshed out justifications/mini-articles. The thread-format gets ridiculously messy.

Nice. I hate searching through threads looking for your hot takes.

[MattimusMaximus]

@Hanley Was there a Press focused version of the MM? Just swapping Bench and OHP? Would you mind giving a hint on that? Thanks a lot.

Yeah. I think I'm gonna start blitzing programming ideas on IG with links to more fleshed out justifications/mini-articles. The thread-format gets ridiculously messy.

Nice. I hate searching through threads looking for your hot takes.

X2

[DrHades]

@Hanley Was there a Press focused version of the MM? Just swapping Bench and OHP? Would you mind giving a hint on that? Thanks a lot.

Yeah. I think I'm gonna start blitzing programming ideas on IG with links to more fleshed out justifications/mini-articles. The thread-format gets ridiculously messy.

Agreed. I will stay tuned.

[olekto]

@Hanley Was there a Press focused version of the MM? Just swapping Bench and OHP? Would you mind giving a hint on that? Thanks a lot.

Yeah. I think I'm gonna start blitzing programming ideas on IG with links to more fleshed out justifications/mini-articles. The thread-format gets ridiculously messy.

Nice. I hate searching through threads looking for your hot takes.

X2

Thirded. I would also certainly buy programs/templates with proper justifications/theorycraft for the different set-regimes/density blocks etc.

[thejosef]

I updated the original Montana Method - 2 Week Cycle spreadsheet with Hanley's suggested changes:

-Moved press density to Friday/end of week as it was messing up people's Power day Bench where it was previously (Tuesday).
-Lowered intensity on both power days to 85% on week 1 and 87-90% on week 2 (with a few extra bench singles at 85%).

I also improved spreadsheet formatting a little bit. Let me know if there are any major issues. It should look pretty good on a PC using Excel. Macs & Excel can be crazy so good luck with that.

[Brad]

Long time lurker (here and on the old site), but I wanted to thank @Hanley and @thejosef

I was planning on starting a Montana Method cycle tomorrow, so I really appreciate the program and the new spreadsheet.

[neandrewthal]

@Hanley Was there a Press focused version of the MM? Just swapping Bench and OHP? Would you mind giving a hint on that? Thanks a lot.

Yeah. I think I'm gonna start blitzing programming ideas on IG with links to more fleshed out justifications/mini-articles. The thread-format gets ridiculously messy.

Nice. I hate searching through threads looking for your hot takes.

X2

/4 Who uses instagram?

[AndyMaddison]

-Moved press density to Friday/end of week as it was messing up people's Power day Bench where it was previously (Tuesday).

What's the suggested rep/interval scheme for the press density blocks?

[Hanley]

-Moved press density to Friday/end of week as it was messing up people's Power day Bench where it was previously (Tuesday).

What's the suggested rep/interval scheme for the press density blocks?

You literally want to get as many reps as you can in the assigned time. The best strategy for that usually becomes sort of obvious after a few trials.

Personally I start with mini-sets to about RPE 7-8 every 30-45 seconds (timed from racking the bar). By the end of the density block, RPE will be closer to 10 (but try to avoid total technical breakdown).

[Sthompson86]

I just randomly found this forum, while Googling different variations of HLM. The Montana Method is exactly what I was trying to find. I started the MM yesterday. I need to read back through this thread, which will probably answer most of my questions.

[Murelli]

I just randomly found this forum, while Googling different variations of HLM. The Montana Method is exactly what I was trying to find. I started the MM yesterday. I need to read back through this thread, which will probably answer most of my questions.

There's a post of mine somewhere that helps with this, linking to other threads, but I can't seem to find it.

Anyway, search for the HPS weekly cycle thread, request for participants thread and the other Montana Method thread if you really want to know what was written in this forum about this subject.

[Sthompson86]

I just randomly found this forum, while Googling different variations of HLM. The Montana Method is exactly what I was trying to find. I started the MM yesterday. I need to read back through this thread, which will probably answer most of my questions.

There's a post of mine somewhere that helps with this, linking to other threads, but I can't seem to find it.

Anyway, search for the HPS weekly cycle thread, request for participants thread and the other Montana Method thread if you really want to know what was written in this forum about this subject.

The standard MM program as originally written is fine for me at the moment. No changes needed. I just had a bunch of random questions, as in why snatch grip deadlifts. I found my answers when I skimmed through the thread last night.

[CeeKa]

It seems last Friday's SGDL session inflamed my right knee / fibular head extremely. I don't think it's the movement itself but rather me going in the very deep squat position to be able to flatten my back. I had an ACL surgery about five years ago and the outer side of my knee (my best guess is the fibular head) has been bitching at very deep squatting positions or when trying to stretch my quad much. I guess the last session was just a bit too much.

Long story short, my knee is still swollen from Friday and I can't squat (to "IPF depth") the bar without pain, which makes me want to swap future SGDLs for something else really much. @Hanley you suggested deficit deadlifts as a substitute a few pages back - would you keep the weight the same as for SGDLs?

[Hanley]

would you keep the weight the same as for SGDLs?

No, lighter. Because:

1) the load you used for SGDL caused extreme inflammation, and

2) Deficits are a novel (or less practiced?) movement and there will be a small learning/refinement curve

^ maybe start with 80% of SGDL for the first set and adjust form there?

[CeeKa]

No, lighter. Because:

1) the load you used for SGDL caused extreme inflammation, and

Interestingly I was able to perform my conventional deadlifts from today's workout pain-free. (top single 190 kg)

2) Deficits are a novel (or less practiced?) movement and there will be a small learning/refinement curve

^ maybe start with 80% of SGDL for the first set and adjust form there?

I would have thought to go higher, but lowering the intensity makes sense, I guess. Especially since I have only done deficit deadlifts a few times in my life.

[cgeorg]

No, lighter. Because:

1) the load you used for SGDL caused extreme inflammation, and

Interestingly I was able to perform my conventional deadlifts from today's workout pain-free. (top single 190 kg)

2) Deficits are a novel (or less practiced?) movement and there will be a small learning/refinement curve

^ maybe start with 80% of SGDL for the first set and adjust form there?

I would have thought to go higher, but lowering the intensity makes sense, I guess. Especially since I have only done deficit deadlifts a few times in my life.

You may end up ramping them up fairly quickly to above SGDL. I personally find them easier than SGDL. But given Hanley's points above, I'd at least wait to see how a lighter first session treats you before bumping things.

[Tygerqb12]

I just got done running this program for 11 cycles and hit some big PRs, including finally getting a 500 lb. squat.

In planning my next cycle, I saw John mention the the next progression would be to lengthen the cycle. Anyone have any links to the basic ideas behind creating the week 1 and week 2 so I can take a shot at what a 3 or 4 week progression would look like?

Or better yet, Hanley, how close is your site to being done? You've made a big believer out of me!