DCP's Montana Method log
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DCP's Montana Method log
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.
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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Re: DCP's log
Nice numbers @DCP!
Thanks for adding your log to the site. +++
Thanks for adding your log to the site. +++
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Re: DCP's log
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.
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.
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Re: DCP's log
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
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
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Re: DCP's log
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.
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
Congrats on the engagement (?!?)
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Re: DCP's log
You want a username change? Let me know.
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Re: DCP's log
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.
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.
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Re: DCP's log
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
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
Will try to creep those H values up a bit. This is fun so far.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
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Re: DCP's log
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.
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.
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Re: DCP's log
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.
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
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.
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.
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Re: DCP's log
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!
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
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
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
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
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
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Re: DCP's log
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.
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
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
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