The Montana Method, or That thing Hanley's doing with those people.

[Mugaaz]

Yup. Did you make mediocre progress on deadlift and none on bench? Because that was me.

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.

[Les]

Yup. Did you make mediocre progress on deadlift and none on bench? Because that was me.

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.

Glad to see you posting here!



@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.

[Mugaaz]

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?

[damufunman]

@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?

[MattNeilsen]

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?

Yup, you got it

[Hanley]

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?

Yup

[damufunman]

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?

Yup

Ok, so deadlifts were way too light, or not enough sets this weekend, but I benched last night and here's what I got:
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

Is inconsistency an issue here (either in actual rep speed or measured rep speed)? First set at 205 looks like the speed drop off indicated to drop a rep, but second set looked good. Third set felt like I needed to drop a rep, and the numbers showed it, then the fourth set started slower, so I was fatigued at that point. Normally would've done another set or two (probably doubles), but doing lower volume this week getting into this next 6 week block.

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.

[mikeylikey]

How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?

[anelson]

How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?

Hanley keeps promising to write up a template, but apparently he's too busy with school or some such useless bullcrap.

[damufunman]

How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?

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).

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.

[cgeorg]

How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?

I did mine from following along in the Request for Participants thread and applying the ideas, ended up building a spreadsheet.

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.

[brkriete]

How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?

I did mine from following along in the Request for Participants thread and applying the ideas, ended up building a spreadsheet.

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.

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

[cgeorg]

*program*

I think you'll need to add bench volume soon.

[brkriete]

*program*

I think you'll need to add bench volume soon.

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.

[cgeorg]

*program*

I think you'll need to add bench volume soon.

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.

Just something to think about if progress stalls.

[brkriete]

Just something to think about if progress stalls.

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.

[Dan]

How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?

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.

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.

[Hanley]

How are the solo mountaineers doing their programming? Is there a template somewhere that I missed?

Hanley keeps promising to write up a template, but apparently he's too busy with school or some such useless bullcrap.

It's feeling pretty bullcrappy-y right about now.

Anyway, yes, I plan on putting up a website in May with a few templates.

[broseph]

I plan on putting up a website in May with a few templates.

<excited squeal>

[SJB]

I plan on putting up a website in May with a few templates.

<excited squeal>

I saw a failure to denote May of a particular year.