DCP's Montana Method log

[DCP]

Strength

Safety Bar Squat
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

about 2 mins between sets

Bench Press
248 x 2
248 x 1
248 x 2
248 x 1
248 x 2
248 x 1
248 x 2
248 x 1
2@80%, TnG, rest, then 1@80% with 2ct pause, break was about 30-45 seconds between double and single

Deadlift (conv)
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1
300 x 1

about 2 mins between singles. Felt good.

[DCP]

Hypertrophy

Safety Bar Squat
275 x 5
275 x 5
275 x 5
275 x 4
275 x 4
275 x 4
275 x 4
31 reps total, 2-2.5 mins between sets

Bench Press
263.5 x 1
217 x 6
217 x 6
217 x 6
217 x 4
217 x 4
217 x 4
217 x 4
217 x 4
38 reps total at 217 , 2-3 mins between sets, easy

Chinups
6,6,5,5,3,3,3,3,3,3,3
7 minute density block - 43 reps total

[DCP]

Deadlift and Press

Deadlift (conv)
280 x 4
280 x 4
280 x 4
280 x 4

felt good, no tweaks. dropped by hips a little more than usual, no biggie. About 3 mins between sets.

Standing Military
140 x 4
140 x 4
140 x 4
140 x 4
140 x 4
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
10 minute density block, 35 reps total, improvement of 3 reps more than last week

[DCP]

Power - same prescription as last week

Safety Bar Squat
235 x 3
275 x 2
305 x 1
305 x 1
322 x 1
353 x 1
315 x 2
Top single felt faster than last week

Bench Press
186 x 3
217 x 2
248 x 1
248 x 1
263.5 x 1
279 x 1
248 x 2
Top single felt a little slow, set up on the bench wasn't the best, will focus on being better next time.

Close Grip Bench Press
217 x 9

Curls
85 x 15
85 x 15
85 x 15

[DCP]

Out of town, not in my usual gym. Was good lifting, gonna eat alot today and go hiking tomorrow in Sequoia national park.

2018-05-11

Strength

Safety Bar Squat
322 x 3
322 x 3
322 x 3
322 x 2
322 x 2
322 x 2

Bench Press
248 x 3
248 x 1
248 x 3
248 x 1
248 x 3
248 x 1
248 x 3
248 x 1
2@80%, TnG, rest, then 1@80% with 2ct pause

Deadlift (conv)
320 x 2
320 x 2
320 x 2
320 x 2
320 x 2

[DCP]

Not too tired from visit to Sequoia over the weekend, need to work on cardio though if I wanna do any serious hikes next time!

current e1RM are SSB - 402 lbs Bench - 315 lbs and Deadlift - 400 lbs

Hypertrophy

Safety Bar Squat
302 x 4
302 x 4
302 x 4
302 x 3
302 x 3
302 x 3
302 x 3
2-2.5 mins between sets

Bench Press
267.8 x 1
237 x 4
237 x 4
237 x 4
237 x 3
237 x 3
237 x 3
237 x 3
237 x 3
3 mins between sets

Chinups
45 reps total
7 minute density block - 9 sets of 5 - 45 reps

[DCP]

Deadlift and Press

Deadlift (conv)
300 x 4
300 x 4
300 x 4
300 x 4
300 x 4
q3 mins between first 4 sets, 5 mins for last one

Standing Military
195 x 1 @ 9
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

The single flew up. Maybe not really a 9?
18 reps in 7 minute density block after heavy single

[DCP]

Video of press single at 195 today.

[DCP]

Power

Safety Bar Squat
241 x 3
281 x 2
312 x 1
312 x 1
330 x 1
362 x 1
322 x 2

Bench Press
190 x 3
221 x 2
237 x 1
237 x 1
258 x 1
285 x 1
252 x 2
252 x 2

Close Grip Bench Press
221 x 9

Curls
90 x 15
90 x 15
90 x 15

Good workout today, felt strong. Mid day nap helped. Having fun and feeling good!

[DCP]

2018-05-18

Strength

Safety Bar Squat
342 x 1
342 x 1
342 x 1
322 x 2
322 x 2
322 x 2
322 x 2
322 x 2
322 x 2

Bench Press
268 x 1
268 x 1
268 x 1
252 x 3
252 x 3
252 x 3
252 x 2
252 x 2
252 x 2

Deadlift (conv)
320 x 1
340 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1


Bench felt great. I had pleatued in upper 240s for sets of 3-5 at most and now I feel like I can do multiple sets of 5 if needed.

[DCP]

2018-05-21

Hypertrophy

Safety Bar Squat
322 x 3
322 x 3
322 x 3
322 x 3
322 x 2
322 x 2

Bench Press
252 x 3
252 x 3
252 x 3
252 x 3
252 x 2
252 x 2
252 x 2

Deadlift (conv)
320 x 1
320 x 1
320 x 1
320 x 1
320 x 1

2018-05-23

Power

Safety Bar Squat
242 x 3
282 x 2
302 x 1
302 x 1
302 x 1
302 x 1
302 x 1

Bench Press
190 x 3
221 x 2
237 x 1
237 x 1
237 x 1
237 x 1
237 x 1

Chinups
55 reps, 11 sets of 5 in 10 minute density block

2018-05-25

Strength

Safety Bar Squat
342 x 2
342 x 2
342 x 2
342 x 2

Bench Press
270 x 2
270 x 2
270 x 2
270 x 2
270 x 2

Deadlift (conv)
410 x 1 - new PR, went a little vasovagal haha


End of 2nd Cycle working with Hanley, will continue for the forseeable future as long as he will have me! I have never been confident in the deadlift and being able to pull a new PR after a few tweaks 6-7 weeks ago is pretty awesome. Below is videos of today's lifts.

https://app.thefitbot.com/workout/0c16a ... 17b75ca7ba

[DCP]

2018-05-28

Hypertrophy

Safety Bar Squat
291 x 6
291 x 6
291 x 6
291 x 6
291 x 6
291 x 6
from first to last workset finished - 22 mins

Bench Press
227.5 x 6
227.5 x 6
227.5 x 6
227.5 x 6
227.5 x 6
227.5 x 6
227.5 x 6
from first to last workset finished - 30 mins

Chinups
10x5 = 50
10 minute density block, 10 sets of 5

Felt good, surprised how fast my bench reps were in the latter sets. a couple of months ago this weight I would be grinding by rep 5-6 in the latter sets I think. and I am about 4 lbs lighter.

[DCP]

2018-05-29

Deadlift and Press

Deadlift (conv)
365 x 1 @ 7
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4

Standing Military
200 x 1 @ 8.5
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
Notes: @ density block 7 mins , 21 reps total

2018-05-30

Power

Safety Bar Squat
250 x 3
291 x 2
322 x 1
322 x 1
340 x 1
374 x 1

Bench Press
195 x 3
227.5 x 2
252 x 1
252 x 1
276 x 1
300 x 1

Close Grip Bench Press
212 x 8
212 x 8
212 x 8


Lifetime PR in the bench! My modest goals I made for myself at the start of residency/end of med school was 200/300/400/500 Press/Bench/Squat/Deadlift. Only thing left is that 500 lb deadlift.

[Manveer]

Congrats on the bench PR. You train too efficiently for me now, but we should lift together one of these Sundays.

[DCP]

2018-06-01

Strength

Safety Bar Squat
332 x 3
332 x 3
332 x 3
332 x 3
332 x 3

Bench Press
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
260 x 3
first rep of each set 1ct pause
Deadlift (conv)
336 x 2
336 x 2
336 x 2
336 x 2
336 x 2
336 x 2

spent time dicking around between sets today, 4-5 minute breaks instead of 2-3.

[DCP]

Congrats on the bench PR. You train too efficiently for me now, but we should lift together one of these Sundays.

Ha thanks dude! I am glad I found this place and found something that clicks well so far. Ill hit you up soon

[DCP]

2018-06-03

Hypertrophy

Safety Bar Squat
312 x 4
312 x 4
312 x 4
312 x 3
312 x 3
312 x 3
312 x 3

Bench Press
245 x 4
245 x 4
245 x 4
245 x 4
245 x 3
245 x 3
245 x 3
245 x 3

Chinups
40 reps in 7 minute density block

2018-06-05

Bench Press
227.5 x 1
252 x 1
252 x 1
276 x 1
292.5 x 1
308.5 x 0
Bar stalled midway in rep.

Close Grip Bench Press
212 x 8
212 x 8
212 x 8

2018-06-08

Strength

Safety Bar Squat
361 x 1
340 x 3
340 x 3
340 x 3
340 x 2
340 x 2
340 x 2

Bench Press
267 x 4
267 x 4
267 x 4
267 x 4
267 x 2
267 x 2

Chinups
51 reps in 10 min density block

2018-06-11

Hypertrophy

Safety Bar Squat
291 x 5
291 x 5
291 x 5
291 x 3
291 x 3
291 x 3
291 x 3
291 x 3

Bench Press
277 x 1
227.5 x 5
227.5 x 5
227.5 x 5
227.5 x 3
227.5 x 3
227.5 x 3
227.5 x 3
227.5 x 3

Chinups
10 + 38 reps n 7 minute destiny block

2018-06-12

Deadlift and Press

Deadlift (conv)
287 x 2
287 x 2
287 x 2
287 x 2
287 x 2
287 x 2
287 x 2
287 x 2

Standing Military
145 x 5
145 x 5
145 x 5
145 x 4
145 x 4
145 x 3
145 x 3
145 x 3
32 reps in 10 mins




So last week kind of a weird schedule, didn't have access to SSB on Power day, low back got tweaked on a SSB rep on hypertrophy day, strength went good. Hanley adjusted my programming a bit for the next cycle. When its done ill be back at my grad student gym I go to and will probably switch to front squat for a few months.

[DCP]

2018-06-13

Power

Safety Bar Squat
250 x 3
291 x 2
321 x 1
321 x 1
340 x 1
374 x 1
332 x 2

low back a bit fatigued but was able to get through it

Bench Press
196 x 3
227.5 x 2
260 x 1
260 x 1
277 x 1
292.5 x 1
260 x 2

top single felt like @9

Close Grip Bench Press
227.5 x 8

had to drop curls due to time constraints

[DCP]

i got really lazy and stopped updating for a few days then inertia hit and havent updated since, will start logging again today
been working with Hanley since April, making PRs left and right, not getting injured and having a lot of fun. Recently hit 397.5x1 @ like 7ish for squat, 200 on press yesterday, and deadlifts have been climbing up steadily.

12/10/18
PRESS
worked up to 200x1 - got it! all time best is 205 at about 12-14 lbs heavier.

first attempt bar got out in front of me, i waited 30 seconds and hit it, i probably had 5-7 lbs more in me possibly but hard to tell. i used 205 as working 1rm for the day - did 185 for 3 singles then 3 doubles with 175 which was way too easy, went up to 180 and did 8 doubles for a total of 11 doubles.

SQUAT
6x4 with 330, 25 minutes total

DIPS MYO SCHEME
16,8,8,8,7,6

ROW MACHINE CHEST SUPPORTED
135 row machine - 12,11,10, 1 min breaks between

[DCP]

12/12/18

PRESS
7 sets of 4 with 162 lbs (77 percent), last set was at 9

DEADLIFT
singles - 365x1, 385 5x1, 375 3x1, 365 x1 = 10 singles

PRESS GRIP BENCH
195 LBS 5 sets of 8 = 40 reps, about 2.5 mins between sets

TRICEP ROPE PUSHDOWN
45 LBS - 13,11,10

I am also on a side quest for bigger manlier forearms, so I add random grip work during the week with grippers and other things
BARBELL WRIST CURL/EXTENSION SUPER SETS
3X15 rest pause supersets, bar +5 lbs = 50 lbs