KO's Back and Still Wimpy - Let's Get It!

[KO]

8/15/2018
Lunch:
Squat: Top set at 265
Deadlift: Top set at 255, back offs at 215

Night:
Bench: Top set at 200
CGBP: 145x8x3

Def feeling the chin up DOMS, but overall not too bad. I hope that splitting the workouts this way won't affect things, we'll see. Top bench rep def felt @9, tho.

[KO]

8/16/2018
Cardio: treadmill pushes, 20min

[KO]

8/17/2018
W1D5
Lunch:
Squat: 235x3x5
SGDL: 155x5x4
Have to get used to the new technique. I used the Ironmind sew easy straps, seemed to work okay. This session had me sweating up a storm.

Night:
Bench: 175x4x4 (last rep paused)

So my first week of Montana Method is pretty much done, save whatever cardio I do or don't do this weekend. Man, what a refreshing change. A lot of it is real fast-paced, but sufficiently challenging to make you focus. I didn't feel beat up at all and all my warm-ups went fine without any residual creakiness from the workout before. The lunchtime/nighttime split seemed to work okay, it actually made the session lengths a lot more manageable. Nighttime bench sessions were a breeze, around 20min. Looking forward to week 2!

[KO]

8/20/2018
W2D1
Squat: 3x4 and 4x3 @220
Bench: 3x4 and 4x3 @165
Chin ups: 7min density block, 4,3,3,3,2,2,1,1,1 = 20 reps

Felt zapped and out the groove for chins. No biggie, just have to get used to it. Session took 1hr20min.

Edit: just looked back and realized I did just as many chin ups last week in 10min as today in 7min, so that's an improvement!

[KO]

8/21/2018
W2D2
Press: 10min density block @110, 34 reps total.
Cardio: 12min incline treadmill walk

[KO]

8/22/2018
W2D3
Lunch:
Squat: 1@275
Deadlift: 1@260, 5x4@220

Night:
Bench: 1@210
CGBP: 3x8@145

Squat and Deadlift singles went fine, bench felt like a true 95%.

[KO]

8/23/2018
Cardio: LISS, 35min treadmill incline walk

[KO]

8/25/2018
W2D5
Squat: 3x3 and 2x2 @235
Bench: 4x3 and 3x2 @180
SGDL: 4x5@170

MM 1st cycle done! Today was tough at 90+ degrees in the garage. Felt like tough cardio, LOL!

[KO]

8/27/2018
Montana Method, Cycle 2
E1RM (lbs): S/D up 10 lbs, P/B up 5 lbs
Squat: 305
Press: 155
Bench: 225
Deadlift: 295

W1D1
Squat: 6x5@215
Bench: 7x5@155
Chins: 10min density block, 23 reps

Squats felt tough, but not @9. Bench felt good.

[KO]

8/28/2018
W1D2
Press: 1@140, 7min density block @110 - 29 reps

Felt good! 140 went up pretty easily and I got 7 more reps than in the last go-around.

[KO]

8/29/2018
W1D3
Lunch:
Squat: 1@275
Deadlift: 1@265, 5x4@220

Night:
Bench: 1@205
CGBP: 3x8@145

I tweaked my back a little during the Deadlift backoffs...dumb multisided plates, I hate them! Hope I could sleep this off.

[KO]

8/30/2018
W1D4
Cardio: HIIT, treadmill pushes, eight 1.5min rounds

8/31/2018
W1D5
Lunch:
Squat: 5x3@245
SGDL: 4X5@160

Night:
Bench: 4x3+1 comp pause@180

My low back survived, it has slowly gotten better. So yay, 3 days rest.

[KO]

9/3/2018
W2D1
Squat: 3x4 and 4x3 @230
Bench: 3x4 and 4x3 @170
Chins: 7min density block - 4,3,3,3,2,2,2,1,1 - 21 reps

[KO]

9/4/2018
W2D2
Press: 10min density block @110, 35 reps

[KO]

9/5/2018
Squat: 1@285
Bench: 1@215
CGBP: 3x8@145
Deadlift: 1@270, 5x4@225

Had the day off, so no split workout this time. This took. Forever. My back tweak doesn't feel too bad, it's been a week since it began acting up during this workout. It held up fine today.

[KO]

Cardio: LISS, 35min treadmill incline walking

[KO]

9/7/2018
Squat: 3x3 and 2x2@250
Bench: 4x3 and 3x2 @185
SGDL: 4X5@175

2nd cycle done! Will bump up Squat and DL by 10lbs and presses by 5lbs. Overall...feeling good!

[KO]

E1RM (lbs): S/D up 10 lbs, P/B up 5 lbs
Squat: 315
Press: 160
Bench: 230
Deadlift: 305

Squat: 6x5@220
Bench: 7x5@160
Chins: 10min density block, 26 reps

Squats are brutal...it's like real tough cardio, but nothing over RPE 9. Drenched in sweat and had to take 5-10min to catch my breath before bench.

[JohnHelton]

It looks like you are making good progress. The LISS incline walks will make those 6x5 workouts easier over time.

[KO]

It looks like you are making good progress. The LISS incline walks will make those 6x5 workouts easier over time.

Hey thanks, @JohnHelton. It's definitely not "easy," but my tendons are loving it. I no longer feel run into the ground and I actually look forward to workouts. Def helps with compliance.

So funny, because I just realized I got the LISS idea from you on the other thread on conditioning! So far, it has me between 130-140 bpm, so I'll take it. I sometimes do the treadmill pushes that Baker has suggested, but they don't quite give the resistance I am looking for to get a good HIIT effect.