DCP's Montana Method log

[DCP]

12/14/16

didnt have a chance to update till now

PRESS 6x5 75ish percent
155 6 sets of 5 about 2 mins between sets

SQUAT 5X3 80%
352 5x3 in about 26 mins, took long breaks because I dicked around on my phone a bit

SGDL 5x4 270-275
275 5x4 in about 12 mins

FAT GRIP ROWS
3x burn each arm

[DCP]

12/17

PRESS

197.5x1 @9ish. This flew up since I focused on refining bar path in the last week. Then did 80% - 168 6 sets of 4= 24 reps, got to @9 on last set, about 2.5 mins between sets

SQUAT 82%, 14-16 reps

361 lbs - 4x3, 2x2 = 16 reps in about 19 mins

DIPS - 4x AMRAP good form, 90 seconds between sets

16,13,11,10

CURLS - DUMBELL, STRICT
30x2 - 20, 35x2 - 14,13 about 90 seconds between sets


Feelin' good.

[DCP]

12/19/18

PRESS 75% FOR 5S UNTIL @9
157.5 6x5

DEADLIFT 1@7, THEN TRIPLES AT 80% UNTIL @9
387.5x1, then 345 6x3

PRESS GRIP BENCH 205, VARIABLE REPS 3 X@8
205x10,9,8

TRICEP PUSHDOWN ROPE 3XBURN
50 LBS 3X BURN

DB SHRUGS 4X10-15
65X2 4x12

WRIST CURLS (done in squat rack for dramatic effect)
Bar+lbs - 3x15

[DCP]

OHP
5 variable-rep sets with 70% taken to
to RPE @7-8

-147 lbs - 9,9,8,8,7 = 41 reps in about 18 mins

Squats
-10 singles at 375 (85%)

BRO BLOCK - 10 mins
Did French press 70 lbs EZ curl bar, and Barbell curls 85 lbs total - 6 rounds each in about 10 mins.

going out of town for a few days, be back at it next Friday likely

[DCP]

12-27 = 50 chins

12-28 UPPER FOCUS

Bench Jagged sets
215 (about 72ish percent 1RM I hit a few months ago) - Goal was essentially to hit @10 twice during the wave then stop

215 - 3,6,4,8,5,10@10, then started second wave 3, 6@10 stopped

Press Density Block with 72 percentish for 8 mins
151 - 3,3,2,3,2,3,3 = 19 reps

Dips MyoReps
15, 7, 7, 6,5,4,3 =47 reps

Barbell Row 3x8-10 @7-8
135 3x10 about 90 seconds between sets, strict form

Barbell Curl 80 lbs total, 3x12-15 strict
15,15,12 about 60 seconds between sets

Kinda sluggish after 1 week of not touching a barbell and not getting good sleep and eating essentially chocolate for 1 week. Whatever. Excited to get jacked this upcoming year.

[DCP]

Battling a little cold since Saturday. Told Hanley I wanna try pulls only for a few months and focus on getting jacked, including doing 10k chins in 1 year.

BENCH
215 - 3,6,4,8,5,10@10, then second wave 3,6,4,6@10 STOP

SGDL
250 - 3x8 , @7ish

CHINS
Totals 56 reps - did these as 4 ladders and kept reps snappy - 2,3,4,5 repeated 4x

[DCP]

1/2

OHP
Use 65% for 1 set to amrap, then sets of 7 every 90ish seconds) until @9

137 - 12, then 7@8.5 and 7@9.5. I notice that my right shoulder get sore and achey after high rep work and kind of bleeds into rest of workout, feels OK now.

PUSHUPS 4 supersets with Chins
21,21,16,16

CHINS
4x8, 5x5 = 57 total

DB REAR LAT RAISE
7.5x2 - 4x10

LTE 60 lbs EZ curl bar - 18,14,10, 60 seconds between sets

1/3

56 total chins
Some wrist curls and wrist extensions 3xburn

TOTAL CHIN COUNT: 169

[DCP]

12/5
BENCH
8 sets of 5 with 215, about 90 seconds-2 mins between sets

SGDL

310x4, 285 2x4

DB CURL 35x2
15,15,13

DB LAT RAISE 15x2
10,9,8

DB REAR LAT RAISE 10x2
8,8,8

DB stuff was super sets.

12/6
75 chins

CHIN COUNT 2019 - 244

[DCP]

1/7
BENCH
8 sets of 5 with 220

SGDL

255 3x8

MYO DIPS
13,7,7,7,7,7,5= 46 reps

LEG PRESS
190x16, 210x16, 230x16, 250x16,15,14

1/8

CHINS - 80
DIPS - 78

2019 CHIN COUNT - 324
2019 DIP COUNT - 124

[DCP]

1/9

PRESS
7 sets of 5 with 147 - about 2 mins between sets first half and 2:30 second part, hit @9 on 7th set,

LEG CURLS
100 - 13,13,13

LEG EXTENSION
115 - 14, 13,12

MACHINE FLIES
100 - 11,11,10,10 about 60 seconds between sets

DB REAR LATERAL RAISE
10 lbs each hand, 4x10 about 60 seconds between sets

1/10

CHINS - 72
DIPS -86

####
2019 CHIN COUNT - 396
2019 DIP COUNT - 210

[DCP]

Missed on Friday, got home late because of traffic and didn't feel like it

1/12

BENCH
8 sets of 5 with 225

SGDL
315x4, 290 2x4

CURLS - Barbell
85 - 17,16,15,15

DIPS
13,13,12,12 = 50

dips and curls were super sets

1/13

CHINS - 70
DIPS - 60

####
2019 CHIN COUNT - 466
2019 DIP COUNT - 320

[iamsmu]

Your chin count is way out there. I'm starting to worry a little about not having a large enough buffer. . . .

[DCP]

Your chin count is way out there. I'm starting to worry a little about not having a large enough buffer. . . .

Thanks! Yea the goal is to create a week or so buffer for chins and dips and then I will try to maintain that and push when I transition to a new block or something.

1/14

BENCH
215 x 3,6,4,8,5,10@9.5 then 215 x 3,6,4,8,5, 8@10 - not bad, first wave felt good but fatigue hit in during second, I took long breaks for the sets of 8 and 10 to make sure I hit the reps, probably overkill about 5 mins

SGDL
4x9 with 225. these were humbling in the last couple of reps in the latter sets

MYO DIPS
12, then 8 sets of 6,then 5 then stop = total of 65 reps

LEG PRESS
275x10, 295x10, 300x10 about 90 seconds between sets, nice pump

1/15
Did a shit load of grippers for about an hour during lectures at work today, just ladders, 1,2,3,4 until I felt tired

CHINS - 70
DIPS - 50

My way of accumulating these is with rep ladders, for example today chins 2,3,4,5 and for dips 3,4,5,6,7.

####
2019 CHIN COUNT - 536 (35.7 per day)
2019 DIP COUNT - 435 (29 per day)

[iamsmu]

####
2019 CHIN COUNT - 536 (35.7 per day)
2019 DIP COUNT - 435 (29 per day)

This is getting out of hand. Damn it.

[Hanley]

####
2019 CHIN COUNT - 536 (35.7 per day)
2019 DIP COUNT - 435 (29 per day)

This is getting out of hand. Damn it.

His count is crushing mine.

[DCP]

1/16

PRESS
7x7 140, done in about 30 mins, first 4 sets breaks were 3 mins between, then 4 and 5 for last few. Mild shoulder ache after the last set but it went away by the time I was done with leg curls/extensions

LEG CURLS
105 - 12,12,10,10
LEG EXTENSION
115 - 15,15,13,11

MACHINE FLY
105 4 sets of 10 about 60 seconds between sets

UPRIGHT ROW
bar x12, bar+20 (65 lbs) - 12,10,10 about 60 seconds between sets. Cant remember last time I ever did these, 2003 maybe

1/17
random gripper stuff during work today
80 chins
80 dips

#####
2019 CHIN COUNT - 616(36.2 per day)
2019 DIP COUNT - 515 (30.3 per day)

[DCP]

1/19
BENCH
9 sets of 5 with 225, done in about 35 mins

SGDL
320x4, 295 2 sets of 4, video below of top set

YATES ROW
3x10 115 supine barbell row from ground, low back limited me more than lats did, next time ill do dumbell rows

WEIGHTED DIPS
3x10 with 25 lbs = 30 dips

DUMBELL CURLS
45x2 3x10

super set the last 2

1/20
80 chins
50 dips

#####
2019 CHIN COUNT - 696(36.6 per day)
2019 DIP COUNT - 595(31.3 per day)

[DCP]

1/21

SGDL
260 3x8

BENCH PRESS
215 x 3,6,4,8,5,10 @9, 215 x 3,6,4,8,5,10@9 - wooooo i finally got through it!

SAFETY SQUAT BAR - first squats of any kind in a month, first SSB since end of June, feeling the DOMS today
255 6 sets of 5

BARBELL CURLS
barbell +25 lbs - 3x16

1/22
82 chins, 71 dips
#####
2019 CHIN COUNT - 778
2019 DIP COUNT - 666

[DCP]

1/23

PRESS DENSITY BLOCK - 12 mins with about 85%
175 -2 bumped up to 180 - 8 singles then a double to end it, total of 12 reps in 12 mins

UPRIGHT ROW
65 lbs 3x12

LEG PRESS
300 3x10

LEG EXTENSION
115 - 15,13,13

LEG CURL
100 - 13,13,12

1/24
66 CHINS
93 DIPS

#####
2019 CHIN COUNT - 844 - 35.17 CHINS/DAY
2019 DIP COUNT - 759 -31.6 DIPS/DAY

[DCP]

1/26
BENCH
9 sets of 5 with 227.5

SGDL
322.5 x4 @8 then 297.5 2x4

1-arm bench supported DB row w/ FAT GRIPZ

45 lbs 4x15

DIPS
3x15

Myo curls
80 lbs - 16 then 9 sets of 8

1/27

66 chins, 33 dips

1/28

SGDL
3x8 265, last set around 8-8.5ish

BENCH
7x7 217.5 , 3 mins between , last set 8.5

LEG PRESS
3x12 300 lbs

MYOCURLS
Did incline dumbbell curls - 15 activation set (@7-8ish), then 8,8,8,8,7,7,6. 45 seconds between mini sets

#####
2019 CHIN COUNT - 910 - 32.5 per day
2019 DIP COUNT - 837 - 29.9 per day