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

[KO]

Well done on the two plate bench! I hope to get there one day

Thanks, @BenM. It took me 20+ years, hahaha. You'll get there, I know it!

[KO]

E1RM (lbs): S/D up 10 lbs, P stays the same, B up 5 lbs
Squat: 335
Press: 165
Bench: 240
Deadlift: 325

Squat: 6x5@235
Bench: 7x5@170
Chins: 10min density block, 27 reps

Went okay, got one more rep on Chins!

[BenM]

Well done on the two plate bench! I hope to get there one day

Thanks, @BenM. It took me 20+ years, hahaha. You'll get there, I know it!

Better late than never! Hope it doesn’t take me that long though. Give it til end of next year for me.... ambitious :p

[KO]

Well done on the two plate bench! I hope to get there one day

Thanks, @BenM. It took me 20+ years, hahaha. You'll get there, I know it!

Better late than never! Hope it doesn’t take me that long though. Give it til end of next year for me.... ambitious :p

Bro, DEF doable! I'll be checking up and supporting.

[KO]

10/9/2018
Press: 1@150, 7min density block @120 - 25 reps
Cardio: quick 10min incline treadmill walk

Single went slower than last time, I think. Soooo...I do hypertrophy bench on Monday night at like 10-11 pm, and I press the next day during lunch. I think there's def some left over fatigue. I'm okay with just doing ohp just to do it and not expect any great progress . I might move this session elsewhere if time allows.

[KO]

10/10/2018
Power Day

Lunch:
Squat: 1@300
Deadlift: 1@295, 5x4@245

Night:
Bench: 1@220
CGBP: 3x8@155

The singles went a little slow today. I think maybe a little slower than last week. Maybe I'll take an extra minute to rest before the top set.

[KO]

10/11/2018
Cardio: LISS, 30min treadmill incline walking

[KO]

10/12/2018
Strength Day

Squat: 5x3@270
Bench: 4x4@190, last rep comp pause
SGDL: 4x5@180

Felt great! Squats felt on point.

[KO]

10/15/2018
Hypertrophy Day

Squat: 3x4 and 4x3 @250
Bench: 3x4 and 4x3 @180
Chins: 7min density block - 24 reps

Everything felt good!

[KO]

10/16/2018
Press: 10min density block @120, 29 reps

Warm ups felt sooo good and I got too greedy up front... paid the price. At least I got a couple more reps than last time!

[KO]

10/17/2018
Power Day

Squat: 1@305
Bench: 1@230
CGBP: 3x8@155
Deadlift: 1@300, 5x4@260

I finally took video, squats are a tad deep. Went a little slow, but felt good. Bench went really slow. Deadlift felt slow, but was not so slow on video.

[KO]

Strength Day

10/19/2018
Bench: 4x3 and 2x2@195

10/20/2018
Squat: 3x3 and 3x2@275
SGDL: 4x5@195

Had to split these days up because I was so exhausted last night. I forgot to take my belt to the gym at lunch, so I did bench. I'm glad I rested, though, because squats felt great.
I missed cardio this week, however. :-/

10th week done on Montana Method!

[KO]

10/22/2018

E1RM (lbs): S/D up 10 lbs, P stays the same, B up 5 lbs
Squat: 345
Press: 165
Bench: 245
Deadlift: 335

So I've gone through 5 cycles and I think to be realistic with myself, it's best that I progress my power day singles by 5lbs each cycle. Given the percentages, some weeks would have required bigger jumps, but I think it's best to stay conservative. So the first week will be previous cycle's power day max and then the second week will add 5 lbs to that. Let's see how that goes...

H Day
Squat: 6x5@240
Bench: 7x5@170
Chins: 10min density block, 28 reps

Felt great today! Got one more rep on chins!

[KO]

10/23/2018
Press: 1@150, 7min density block @120, 26 reps

Got little sleep, but felt great! I might bump this up 5 lbs for the next cycle.

[KO]

10/24/2018
P Day
Lunch:
Bench: 1@225
CGBP: 3x8@160

Night:
Squat: 1@305
Deadlift: 1@300, 5x4@250

Felt good! I benched 2 plates out in the wild...LOL, at the globo and the spotter didn't fuck it up!

[KO]

10/26/2018
S Day
Lunch:
Squat: 5x3@275
SGDL: 4x5@185

Night (after Dodger game, LOL):
Bench: 4x4@195, last rep comp pause

Missed cardio yesterday again (long work day), but I'd say that this week went well for the lifts.

[KO]

10/29/2018
H Day
Squat: 3x4 and 4x3 @260
Bench: 3x4 and 4x3 @185
Chins: 7min density block, 24 reps

Felt good!

[KO]

10/30/2018
Press: 10min density block @120, 31 reps

Cardio: 10min incline treadmill walk

[KO]

10/31/2018
S Day

Lunch:
Squat: 1@310
Deadlift: 1@305, 5x4@270

Night:
Bench: 1@235
CGBP: 3X8@160

Squat and deadlift went fine, but bench...that was a grinder prob at 9.5. I think it's best to back off of the intensity on this as well. I may make an overall program adjustment to back off the intensity a bit as Hanley suggests and keep progressing on the volume work, because that still seems to be going well and I feel good about that.

[KO]

11/1/2018
Cardio: 35min treadmill incline walking