SSOC had me do TM for Bench and Squat, DL was semi-tm with a 3x5 VD and a 5RM ID. Honestly, I did progress a lot on that setup for a few months...then crashed HARD. After my meet my numbers dropped considerably. I was never able to get them back, even when trying to do the same thing. I redoubled my efforts...then got injured. Took me about 6 months to recover from the injury. Was still able to train DL and bench, but it was several months before I could "train" squat. Took almost another 6 more months to get my DL and bench about 15lbs off my old PRs. I struggle with squats. My technique goes in the toilet when it gets heavy.
The Montana Method, or That thing Hanley's doing with those people.
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Re: The Montana Method, or That thing Hanley's doing with those people.
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Re: The Montana Method, or That thing Hanley's doing with those people.
Glad to see you posting here!Mugaaz wrote: ↑Sun Apr 15, 2018 12:50 amSSOC had me do TM for Bench and Squat, DL was semi-tm with a 3x5 VD and a 5RM ID. Honestly, I did progress a lot on that setup for a few months...then crashed HARD. After my meet my numbers dropped considerably. I was never able to get them back, even when trying to do the same thing. I redoubled my efforts...then got injured. Took me about 6 months to recover from the injury. Was still able to train DL and bench, but it was several months before I could "train" squat. Took almost another 6 more months to get my DL and bench about 15lbs off my old PRs. I struggle with squats. My technique goes in the toilet when it gets heavy.
@TheDuke I use a 3" belt for pulls. I'm about 6'6" tall, but it helps with my power gut. For everything else I use a standard 4" power belt.
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Re: The Montana Method, or That thing Hanley's doing with those people.
Trying to understand this better. I saw the H-value formula is | stress-cost" = (100/(100-intensity %)^2. | Is that right? This is a number per each rep at a certain intensity? so 5x5 @ 85% would be H-value of 1,111?
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Re: The Montana Method, or That thing Hanley's doing with those people.
@Hanley I now have some speed data, and I believe no one else with a OBB is running your Rules and Tools programming. (I just remembered that @SeanHerbison is though, have you been using his GymAware data?) Would you be willing to take a look at some bar speed numbers and see if I'm doing (or planning on doing, haven't quite gotten to slower reps) things right?
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Re: The Montana Method, or That thing Hanley's doing with those people.
Yupdamufunman wrote: ↑Mon Apr 16, 2018 10:59 am Would you be willing to take a look at some bar speed numbers and see if I'm doing (or planning on doing, haven't quite gotten to slower reps) things right?
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Re: The Montana Method, or That thing Hanley's doing with those people.
Ok, so deadlifts were way too light, or not enough sets this weekend, but I benched last night and here's what I got:Hanley wrote: ↑Mon Apr 16, 2018 12:08 pmYupdamufunman wrote: ↑Mon Apr 16, 2018 10:59 am Would you be willing to take a look at some bar speed numbers and see if I'm doing (or planning on doing, haven't quite gotten to slower reps) things right?
Bench Press with Belt
220 x 1 @ 7 | 0.27 m/s |
230 x 1 @ 8 | 0.21 m/s |
205 x 3 @ 7 | 0.29, 0.26 0.23 m/s |
205 x 3 @ 7.5 | 0.30, 0.32 0.27 m/s |
205 x 3 @ 7.5 | 0.29, 0.25, 0.24 m/s |
205 x 2 @ 7 | 0.25, 0.27 m/s |
Anything you can glean from this data? Also of note, but bench e1RM didn't really move last block; my bench is as finnicky as my press. Hoping this block works better.
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Re: The Montana Method, or That thing Hanley's doing with those people.
How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?
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Re: The Montana Method, or That thing Hanley's doing with those people.
Hanley keeps promising to write up a template, but apparently he's too busy with school or some such useless bullcrap.mikeylikey wrote: ↑Tue Apr 17, 2018 8:27 am How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?
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Re: The Montana Method, or That thing Hanley's doing with those people.
I'm trying to do work in reasonable rep ranges for the purpose of the day (H - 5ish reps / P - 2ish reps / S - 3 ish reps)(or for the lift that day, splitting HPS each day for scheduling reasons).mikeylikey wrote: ↑Tue Apr 17, 2018 8:27 am How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?
ETA: Although, I've actually bastardized power day using variations so not really higher intensity, low reps of the competition lifts. Not sure how it's going yet, but I don't think it's hurting and I'm still trying to move reps fast. I think the singles @7 and @8 on strength day cover this somewhat, though not which many reps.
Using bar speed (currently based on video, RPE and general feels; hoping to move to measured ) to determine if I need to drop a rep in following sets. Number of sets is currently predetermined and increasing every two weeks or so. If I can do more sets of 5 on H day without dropping speed too much I'll shift some of the sets of 4 to 5s, but keep total sets fixed. This gives some autoregulation of total reps. Also using top singles @8 on strength day to gauge progress since I don't have any eyes on me and can't determine this based on low RPE sets of 5 based on speed or whatever voodoo @Hanley does.
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Re: The Montana Method, or That thing Hanley's doing with those people.
I did mine from following along in the Request for Participants thread and applying the ideas, ended up building a spreadsheet.mikeylikey wrote: ↑Tue Apr 17, 2018 8:27 am How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?
For anyone interested, here is the template I created. It is not Hanley Approved, is actually fairly different than Hanley's prescriptions that I have seen, but it's pretty simple and should keep you near the right RPE ranges to manage fatigue well.
https://docs.google.com/spreadsheets/d/ ... sp=sharing
Feel free to copy to your own drive. Change the e1RMs to get the right weights for yourself. If you want to change any of the lifts, change their name in the top right and it should update throughout. You can change the minimum target reps for each lift for the week, the percentages for each HPS focus, and the intensities for each of the foci as well.
If you're in a place training-wise where a weekly LP make sense, just leave the intensities and ranges the same and bump e1RMs each week. If you need a longer cycle, start playing with intensities and volume to build out a cycle - Hanley has said week 2 increase intensity, week 3 drop intensity and increase volume, week 4 bump intensity again is a good way to go. Then you'd test/update e1rm and start over.
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Re: The Montana Method, or That thing Hanley's doing with those people.
Same, I started with something I think Murelli posted and went from there. I've been tweaking and adjusting as I read more and experiment on my own. Here's what it looks like right now - I just switched to SGDLs on H day and I'm not doing any heavy singles - I should probably add those in. Currently increasing e1RMs 5 lbs/week on each lift and lifting at the below intensities rounded to the nearest 5 lbs. Have been doing this ~1 month and feel like it's going well. If I can maintain progress another 1 month I'll be at PRs on my 85% days.cgeorg wrote: ↑Tue Apr 17, 2018 9:22 amI did mine from following along in the Request for Participants thread and applying the ideas, ended up building a spreadsheet.mikeylikey wrote: ↑Tue Apr 17, 2018 8:27 am How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?
Hypertrophy
Squat 70% of e1RM
3,3,5,3,3,5,3,3,5 (two triples followed by a set of 5 repeated 3x)
Bench 70% of e1RM
3,3,5,3,3,5,3,3,5 (two triples followed by a set of 5 repeated 3x)
Deadlift (SGDL) 70% of 70% of conventional e1RM
3,3,3,3,3
Power
Squat 85% of e1RM
2,1,2,1,1
Bench 85% of e1RM (alternate paused singles, TnG triples)
1,3,1,3,1
Deadlift (conventional) 85% of conventional e1RM
2,1,2,1
Strength
Squat 80% of e1RM
3,3,3,3
Bench 80% of e1RM
3,3,3,3,3
Deadlift 80% of e1RM
2,2,2
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Re: The Montana Method, or That thing Hanley's doing with those people.
Could be. I'm also doing a 10 minute press AMRAP on Power day that I forgot to add in. I could add some backoff bench sets on Strength day or switch out the press AMRAP for CGBP or something.
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Re: The Montana Method, or That thing Hanley's doing with those people.
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Re: The Montana Method, or That thing Hanley's doing with those people.
I figure it's about 2.5 the volume of SSNLP (15 reps 1.5 times a week = 22.5 compared to me now doing 57 reps a week) so that should get me further than SSNLP did. Once I start to stall out I'll figure in a way to get in some additional volume - thanks for the suggestion.
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Re: The Montana Method, or That thing Hanley's doing with those people.
The "Request for Participants" thread was full of ideas, but I'm working from Murelli's idea outlined here: viewtopic.php?p=60183#p60183 because I also wanted to start practicing RPE.mikeylikey wrote: ↑Tue Apr 17, 2018 8:27 am How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?
My version looks like:
Hypertrophy day
Squat 1@7 then 3x5, 3x4 at 70%
Bench 1@7 then 3x5, 3x4 (or 4x4) at 70%
SGRDL 4x4
Power day
Squat 1@8 then 3x1 at 85%
Bench 1@8 then 3x1 at 85%
Dead 1@8 then 3x1 at 85%
Strength day
Squat 4x3 at 80%
Bench 5x3 at 80% with sets 2 and 4 paused, or a TnG triple followed by a paused single (repeated 4 or 5 times)
Dead 3x2, 4x1 at 80%
I calculate the 70% reps from the H day single and the 80% and 85% reps from the P day single. As time permits, I add some curls or row variations in density blocks or myorep sets after each workout. I miss pressing though, I'm looking for a reasonable way to program them along with bench, once I get my bench up.
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Re: The Montana Method, or That thing Hanley's doing with those people.
It's feeling pretty bullcrappy-y right about now.anelson wrote: ↑Tue Apr 17, 2018 8:42 amHanley keeps promising to write up a template, but apparently he's too busy with school or some such useless bullcrap.mikeylikey wrote: ↑Tue Apr 17, 2018 8:27 am How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?
Anyway, yes, I plan on putting up a website in May with a few templates.
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