DCP's Montana Method log

[DCP]

1/29
100 chins
100 dips

1/30
BENCH
230 9 sets of 5 - last set was @8.5

LEG PRESS
3x10 310

LEG EXTENSION
120 - 12,11,11

LEG CURL
100 - 15,12,12

PRESS
8 minute density - 6 sets of 3 = 18 reps

#####
2019 CHIN COUNT - 1010
2019 DIP COUNT - 937

[DCP]

2/2
trained at some shitty apartment gym

LEG PRESS
4x15, 190ish pounds short rest times

LEG EXTENSION/LEG CURL
4x15 dont remember

DB ROWS 4x15 with 45 lbs

2/3
100 chins
100 dips

2/4

SGDL - 4 variable-rep sets with 270# to @7, @7-8, @7-8, @8-9
270 -8, 8, 8, 8. guess it wasnt as variable as I thought, last set was @8.5ish, took 4 mins between sets

BENCH
217.5 , 8 sets of 7, last at @8.5 then one set of 4, total of 60 reps

LEG PRESS - 4 sets of 10-15 reps, aiming for sets to @7. @7, @8. @8
290x15, 310x13, 330x12,12

CURLS
85 lbs (barbell) - 16,16,16,13
TRICEP EXTENSION ROPE
47.5 lbs 16,16,12,12

Last 2 were supersets

2/5
56 chins, 63 dips

#################
2019 CHIN COUNT - 1166 - 32ish per day
2019 DIP COUNT - 1100 - 30ish per day

[DCP]

2/8
BENCH
245x3, 255 4x3, then 250x3, felt really clean. Last triple at 255 was approaching @8 so I took a little off for the last set

SGDL
325x4 @8ish, then 295 2x4

FAT GRIP ROW, alternating hands
55 - 10,8,8,8

DIPS
15,14,10 - 39 reps

2/9
80 chins
80 dips

2/10
62 chins, 56 dips

#################
2019 CHIN COUNT - 1302 - 31.75 per day
2019 DIP COUNT - 1275 - 31.1 per day

keeping pace

[DCP]

2/11

SGDL
3x8 275

BENCH
8x5 235 Actually felt a bit harder than last week, took about 30 mins, last 2 sets were @8.5 and @9

"Bro Block"
I tried finding whatever combo I could in the gym with barbells, machines etc, but it was so packed and had to go outside in the freezing cold (for Southern Californians its cold, 45 F), did Chins and Dips

Chins - L sit variation - 6 sets of 5 = 30 reps
Dips - 16, 8, 10, 8, 10 = 52 reps

2/12
60 chins
45 dips
#################
2019 CHIN COUNT - 1392 - 32.3/day
2019 DIP COUNT - 1372 - 31.9/day

[iamsmu]

#################
2019 CHIN COUNT - 1392 - 32.3/day
2019 DIP COUNT - 1372 - 31.9/day

Oh shit. You are way ahead. My forearms and elbows are pissed and it's only mid February.

[DCP]

#################
2019 CHIN COUNT - 1392 - 32.3/day
2019 DIP COUNT - 1372 - 31.9/day

Oh shit. You are way ahead. My forearms and elbows are pissed and it's only mid February.

I think the key is I am doing shit load of low rep sets for about 75 percent of the total reps. It ends up being something like 10 sets of 4, or 4-5 ladders of 2,3,4,5,6 reps. I can push the dips harder and quicker with sets of 12-15 and accumulate 50-60 in about 8-9 mins.

[DCP]

2/13
BENCH
single @9, then drop 10% for 6 doubles
225x1, 250x1, 275x1, 295x1@9. Felt really clean and smooth, my spotter said it was really fast. Will get video next time.
265 6 doubles

PRESS - Density 8 mins
155 - 4,3,3,3,3,2 = 21 reps (+3 from last week)

LEG PRESS
300 4x10

CURLS 4x10 @7-8
95x10 @6ish, then went up and did 4x10 with 105, breaks of about 60 seconds, great pump

2/14
60 chins
60 dips

#################
2019 CHIN COUNT - 1452
2019 DIP COUNT - 1432

[DCP]

2/17
75 chins, 60 dips

2/18
SGDL
275 3x8 then a set of 6

BENCH
255 -4x3 then 2x2

Bro Block
7 rounds or so with French Press and Machine supine grip Row

2/19
50 chins, 60 dips
#################
2019 CHIN COUNT - 1577 (32.2 per day)
2019 DIP COUNT - 1552 (31.77 per day)

[DCP]

Was feeling some fatigue so Hanley programmed a light day and made it a 2 session week. Spreading out the chins and dips as well.

2/20
28 chins
28 dips

2/21
Light SGDL -255 for 3 variable rep sets to RPE 6-7
10@6, 10@7, 9@7

BENCH
9 sets of 5 - 45 reps, about 3 mins between sets, last set of 5 was @7.5

DB Fat Grip Row
60 lbs 3x10

Tricep pushdown with rope
42.5 lbs- 90 seconds between sets - 20,19,15,15

2/22
36 chins
36 dips

2/23
36 chins
36 dips

#################
2019 CHIN COUNT - 1677 (31.6 per day)
2019 DIP COUNT - 1652 (31.2 per day)

[DCP]

2/25
SGDL 280 3x8
280 - 8@7, 8@8, 8@9, about 4.5 mins between sets

BENCH
230 8x5

BRO BLOCK - 10 mins
Machine Cable Pulley Seated Row - 120 - 12,10, 10, 10 ,10, 10
DB Press - 40 lbs x2 - 12,10,10,10,10,10

2/25
54 CHINS
60 DIPS

#################
2019 CHIN COUNT - 1731
2019 DIP COUNT - 1712

[DCP]

2/27
BENCH
using e1RM of 310ish and rounding up, 185x3, 220x2 240x2x1, 255x1 280x1@ 7.5ish, 4x3 with 250

CGBP
220 4x5

LEG PRESS
Machine broken

CURLS
so I did strict curls with back and head against wall, ramped up to 85 but after 4 reps realized it wasnt gonna happen, then dropped down to 65 did 12,10,9 all @9ish.

2/28
CHINS - 73
DIPS - 60
#################
2019 CHIN COUNT - 1804 - 31.1 per day
2019 DIP COUNT - 1772 - 30.6 per day
#################

So my work schedule is going to be pretty easy till July, 8-4 kind of days M-F. Figure this is a good time to change things up and bulk a bit and get back to squatting and deadlifting. I got the RP Bulking Templates which I am going to transition into and see how it goes. I have just been trying to hit macros since I started working with Hanley last April and I lost about 7 pounds but still PR'ed and maintained strength. Work colleagues and family joking accuse me of being steroids and losing weight at the same time, so that's nice.

[Manveer]

So my work schedule is going to be pretty easy till July, 8-4 kind of days M-F. Figure this is a good time to change things up and bulk a bit

AYCE samosas. There must be a place, right?! ...I guess probably most Indian buffets.

[DCP]

AYCE samosas. There must be a place, right?! ...I guess probably most Indian buffets.

Oh dude yea most definitely. If I was at home all the time I would be eating bunch of samosas, pakoras and makki rotis and end up looking like this dude lol

[DCP]

3/1
SGDL
335x4 @9, then 305 2x4

BENCH
250 7x3

FAT GRIP DB ROW
50 lbs - 15,15,12 total of 3 mins

SEATED ROW
130 seated chest supported row - 15,14,13 , about 90 seconds between sets

3/2
52 chins, 55 dips

3/3
25 chins, 25 dips

OK so today officially started new block, 4x a week with re-incorporation of deadliftings and low bar squatting. Weighed in this morning at 177.6 lbs. Goal is to gain 0.5 lbs a week or so for the next 14 weeks or something like that. Puts me at around 2800-3000 calories I think. I am using the RP bulking templates for food frequency suggestions.

3/4
BENCH

250 6x3 then 1x2 for total of 20 reps. These moved really freakin' fast

DEADLIFT
315x1, 365x1, 3851@7ish, then 315 6x4

DB FAT GRIP ROW
3x10 each hand

#################
2019 CHIN COUNT - 1881 - 30.3 per day - need 26.5 per day rest of the year
2019 DIP COUNT - 1852 - 29.8 per day - need 26.6 per day rest of the year

These might have to take a back seat for now pending my recovery with new block but I should be able to a quick ladder each barbell day to get these in.

[DCP]

3/5
BENCH - 67% load
215 - 8,6,6,8,4,6,5,5 = 48 reps in about 29 mins

SQUAT - first time in 2+ Months
325x1, 365x1@7ish, then dropped down to 295 for 6 sets of 5, 3 mins between sets. Top end strength felt kinda fuzzy which is explainable with no heavy squat singles for 2 months, the back off work started to burn in the legs at set 4 but speed from my vantage point was well maintained.

PRESS
185x1@7, then dropped to 157.5 for 6 sets of 3 = 18 reps in 7 min density block

CURLS
Hammer Curls 35 lbs each hand - 15,15,13,12

3/6
75 Chins, 100 dips
#################
2019 CHIN COUNT - 1956
2019 DIP COUNT - 1952

[DCP]

3/7

BENCH - 77% percent for 24 reps
247 - 4x4, 2x3, 1x2

DEADLIFT -10% from Monday's single for 6x2
347 - 6x2

CHEST SUPPORTED MACHINE ROW SUPINE GRIP @7ish 10 reps
145 - 3x10

Legs still DOMsy from Squats on Tuesday, should clear up by AM, have to lift in the early AM for the first time in ages since I have a trip to see my fiance up north for the weekend.

[DCP]

3/8
BENCH
210 - 7x7, hit @7 on last set , 3 mins between sets

SQUAT
317.5 6x3, 3 mins between sets, last set was approaching @8ish

PRESS
7x3 in 10 mins with 157.5

CURLS
Incline bench Dumbell Curls - 25 each hand - 14,13,12,12 about 90 seconds between sets

3/10
100 Chins

3/11
BENCH
225x1, 255x1, 297.5x1 @ - 93ish percent, then 262.5 3x3 and 3x2

DEADLIFT
340 5x3

FAT GRIP ROWS
75 lbs - 9,8,8,8

CHINS - 27
DIPS - 27
#################
2019 CHIN COUNT - 2083 - 30.2 per day
2019 DIP COUNT - 1979 - 28.7 per day

[DCP]

3/12
BENCH
225 8x5

SQUAT 6x2 @80%
6x2 with 350, might have been a bit aggressive but warmups felt good.

Tricep cable pushdown - 57.5 - 4x10 + Strict Barbell Curls Back supported 65 4x10 Super sets

3/13
50 chins
50 dips

3/14
BENCH
260x2, 276x1, then 305x1 @nearly 9ish, I wish I didnt screw up and forget to hit record, speed was really good, almost like earlier this week. Next @9 attempt will be like 308 I think. Then did 4x3 with 260

SQUAT
390x1 then 285 6x6

SEATED CABLE ROW
160 3x8
#####################
2019 CHIN COUNT - 2133
2019 DIP COUNT - 2029

[DCP]

3/15
BENCH
235 7x4 (72%)

DEADLIFT
355 6x2 (82%)

BRO BLOCK
Dips - 17,12,12,12,6 = 59
Dumbell Hammer Curls 35x2 - 11,11,10,10,8

10 mins total


Started my training week on Sunday this week since I wont be able to lift Fri-Sunday.

3/17
BENCH
276.5 4x2 and 4x1, last rep was @9 (85%)

SQUAT
360 2x3 2x2 2x1 (82%)

BB ROW
185 3x8

35 chins, 35 dips

#####################
2019 CHIN COUNT - 2168
2019 DIP COUNT - 2123

[DCP]

3/18
BENCH
227.5 8x5 (70%)

DEADLIFT
350 6x2 (80%)

FRENCH PRESS
55x10, 65x10, 75x3x10

30 chins 30 dips

3/19
70 chins, 70 dips

#####################
2019 CHIN COUNT - 2268
2019 DIP COUNT - 2223
####################

Really enjoying training so often and eating more. My macros since I started bulking about 2 weeks ago have been 83 fat, 310 carbs and 210ish protein. I weighed in 177.6 on March 4th, last weighed myself March 15th at 181.4, suspect I was a bit dehydrated the first day or more hydrated the second, will get updated measurement tomorrow.

I am approaching PR territory for bench and its feeling really nice. I estimate I lost maybe 10 pounds of my e1RM on squat (450-->440) during first 2 months of the year when I was just doing SGDL and Leg presses, pretty cool how minimal it was. Deadlifts have never felt better, about a year ago I kept tweaking my low back but I really think SGDL helped me with getting my start position consistent and back locked in extension. I think I am coming up on my 1 year anniversary of working with Hanley and it has been my most productive year training. No major injuries, I was able to cut body fat and PR multiple lifts. Plus not having the mental drain of having to figure out my own programming is way underrated.

Plan is to do some low intensity sets of chins and dips tomorrow, hit Thursday morning session heavy and then take Fri-Sunday off for a little vacation.