The Flush (Montana 2 week template)

[TheFlush]

2018-10-08
Bench 230x8 (failed 9th rep)
Chins 30 reps in 10 minutes, band assisted
STE 45x12x3
Hammer Curls 35sx8x3

Week 3 day 3 of Nuckols program. Failed 9th rep after the first 7 feeling pretty good. Not too disappointed. Nuckols spreadsheet uses "floor" function which rounds down to either 227.5 or 225 depending on whether you want to microload while I use "mround" which does not so I attempted 230 instead of a lower weight.

[TheFlush]

2018-10-10

Bench 230x2x3, 215x5x3
Trap Bar DL 265x4x3, 265x3x4
Hammer Curls 35sx6x3

Week 4 Day 1 of Nuckols. Bench was harder than it should have been. Elbows hurt.

[TheFlush]

2018-10-13

Bench
5 @ 50% 145
4 @ 60% 170
3 @ 70% 200
3 @ 75% 215
3 @ 75% 215
2 @ 80% 230
2 @ 80% 230

Trap Bar DL
5 @ 70% 245
3 @ 78% 275
2 @ 82% 285
1 @ 85% 300
1 @ 90% 315
1 @ 95% 335

Chins 30 reps, band assisted

Bench was betterish, but it was programmed to be easier. Elbows still hurt, maybe not as much as last session.

[TheFlush]

2018-10-15

Bench 240x7x1 @9.5
Hammer Curls 35sx8x3
OHP 130x4x3, 130x3x4

Week 4 Day 4 of Nuckols. AMRAP went well. Elbows felt better although I lubed them up with some Icy Hot before lifting. I think I already told myself that 7 was my goal since that is what the program calls for to advance 10 lbs instead of 5. I should have tried the 8th rep even though it would not advance my e1RM any more. Started Nuckols with tested 1RM of 275, ended with a e1RM of 295. Based on RPE chart e1RM is 300. I would call Nuckols experiment successful although I probably won't do it again due to elbow pain.

[TheFlush]

2018-10-17

Bench 205x5x7
TB DL 245x5x6
Hammer Curls 35sx10x4

Back on MM week 1 day 1. Elbows hurt at the start. Applied icy hot and took advil and they felt better throughout the session. Ate too much pizza at a work lunch and felt like puking during DLs.

[TheFlush]

2018-10-20

Bench
3 @ 60% 175
2 @ 70% 205
1 @ 78% 230
1 @ 78% 230
1 @ 85% 250
1 @ 92% 270

Trap Bar DL 3 @ 80% 280 X6

CGBP 6 @ 65% 190 X3

Chins 2 sets of 5 band assisted.

Back on MM day 3. Bench was easy. TB DL was easy. CGBP was hard, was supposed to do sets of 8 but couldn't. Chins hurt my elbows.

[TheFlush]

2018-10-27

Bench 235x4x4 (3 TnG + 1 1ct pause)
TB DL 265x4x3, 265x3x4
Hammer Curls 35sx10x4

Bench was a little harder than it should have been, probably because I haven't lifted in a week.

I haven't lifted in a week because on Monday I took my 15 year old son to Nationwide Children's Hospital in Columbus to get a holter monitor to wear for 24 hours to help diagnose some racing heart issues he occasionally has when playing sportsball. As soon as they turned on the monitor, the tech noticed something wasn't right even though my son felt completely normal. They ran an EKG which confirmed that he had atrial flutter, with a resting heart rate of 170 bpm. They ran an echocardiogram and found poor heart function which indicated this has been going on for a while (his last noticeable racing heart was 5 days earlier) and that he has a clot in is right atrium. It is suspected that the A-flutter caused the clot, but the fact that I had a pulmonary embolism a couple years ago complicates that diagnosis because sometimes clotting is a genetic problem. They decided he needed to be admitted instead of going home with the holter monitor. He was in ICU even though he walked in and felt completely normal the whole time. ICU was only because of the IV meds he needed. Meds stopped the A-flutter and got his HR down to 50 bpm. He is on blood thinners to prevent the clot from growing so it can eventually dissolve. If not for the clot they probably could have done an electrophysiology study to determine which type of supraventricular tachycardia (SVT) caused the A-flutter and done an ablation to fix the problem. He ended up staying in the hospital 4 nights while they got the blood thinners up to the therapeutic levels and we got home Thursday evening. As most people know, you can't sleep in a hospital, and really couldn't sleep in the room at Ronald McDonald House we had for 2 nights. We get to give him a Lovenox shot twice a day for a month now and go back after Thanksgiving for a transesophageal echocardiogram to verify the clot is gone and hopefully perform the EP study and ablation.

The staff at Nationwide Children's Hospital is outstanding and Ronald McDonald House is a charity worthy of your contributions.

So that is why I missed 2 training sessions last week.

[TheFlush]

2018-10-29

Bench 75% 220x4x3, 220x3x4
BB Curls 70x10x3
STE 50x12x4
Chins 1x5

Felt OKish.

[TheFlush]

2018-10-30

Press
155x1@8.5, 165xF, 130x21 in 7 minute block.

I got greedy on the top single. 155 wasn't bad, so I added 10 and only got 165 to my forehead. I would have got 160. For as little pressing as I have done lately, particularly heavy reps, I guess it is not too bad.

[bobmen10000]

Children's Hospital is the best. Best wishes for your son.

[Shane]

That sounds like a pretty stressful time! Best wishes for your son's recovery, and your progress. Good to see yet another MM fan.

[TheFlush]

2018-10-20

Bench
2 @ 70% 205
1 @ 77% 225
3 @ 83% 245
1 @ 78% 230
1 @ 85% 250
1 @ 90% 265
1 @ 95% 280

Trap Bar DL
3 @ 70% 245
3 @ 78% 275
2 @ 82% 285
1 @ 85% 300
1 @ 90% 315
1 @ 95% 335

CGBP 3 @ 65% 190 X1

Screwed up my bench by loading the bar while looking at my DL plan, so I did the wrong load out of order. Should have never done a triple at 245. Might have affected my top single because it was hard. RPE 9-9.5. Hopefully that is also why CGBP sucked. It killed my shoulders and I bailed after 3 reps. DL were OK but I got light headed on last 2 sets.

[TheFlush]

2010-11-04

Bench 82% 240x3x4, 240x2x2

TBDL 70% 250x5x6

BB Curls 70x10x4
STE 50x12x4

Bench felt OK. Elbows felt a little better, but I took an extra day between sessions. Supersetted the arms and got a nice pump.

[TheFlush]

2018-11-07

Bench 70% 205x5x7
TB DL 77% 275x3x6
BB Curls 70x10x4

Bench, not heavy, but left elbow pain (locking out at the top) and right shoulder pain, even after taking 2 days off. TB DL were using the lower handles, much harder. I do think I want to try to take 2 days off between every session if my schedule allows. With the exception of maybe the press density block day.

[TheFlush]

2018-11-10

Bench
3 @ 60% 175
2 @ 70% 205
1 @ 77.5% 230
1 @ 77.5% 230
1 @ 85% 250
1 @ 92% 270 @8ish

BB Curls 75x10x4

CGBP 180x8x3

Today is my 51st birthday. I had thought about testing my bench 1RM, but then decided against it because my elbows and shoulders have been sore, so I stuck with my MM plan. Felt OK. I am not sure I could hit my e1RM of 295, although I did hit 280 last week. I have not been motivated to hit lower body hard ever since my back started hurting a couple months ago. My back feels fine now though, just not motivated. Have just been doing trap bar DL twice a week. I feel a should do a little more, but I really don't want to hurt. I am however contemplating buying a SSB or maybe a buffalo bar to add back in a little bit of squatting.

[TheFlush]

2018-11-13

Bench 80% 235x4x4 (3 TnG + 1 1-Ct pause)
TB DL 74% 265x4x3, 265x3x4 (low handles again)
BB Curls 75x10x3
STE 55x12x3

Okish. I would like to get elbows to quit hurting and they were a bit better today, but I took some advil and used icy hot beforehand. Will continue taking 2 days off to see if it is helping. Or maybe I should take 3 or more days off.

[TheFlush]

2018-11-16

Bench 75% 220x4x3, 220x3x4

TB DL
3 @ 70% 250
3 @ 78% 280
2 @ 82% 295
1 @ 85% 305
1 @ 90% 325
1 @ 95% 340

Bench felt better. Should have done some bro work, but didn't feel like it.

[TheFlush]

2018-11-19

Bench
3 @ 60% 175
2 @ 75% 220
1 @ 77.5% 230
1 @ 77.5% 230
1 @ 85% 250
1 @ 90% 265
1 @ 85% 250
1 @ 85% 250

BB Curls 80x8x4

CGBP 180x8x3

Elbow hurt a little but not bad. Mostly during warm ups. I don't like CGBP. Wife called me at work to see if I wanted to go out for an early dinner but I said no because I was still full from lunch. Then I was starving during training. Had to go grab some mixed nuts and a spoonful of peanut butter. Felt better after that.

[TheFlush]

2018-11-23

Bench 82% 245x3x4, 245x2x2

TBDL 70% 255x5x6

Bench didn't feel right. 3 days off is too much? Felt like I hit too low on my chest or flared my elbows too soon. RPE 8 instead of 6.5. on sets of 3 although later sets of 2 felt a little better. Elbows hurt when I tried BB Curls at 85 lbs, so I quit.

[TheFlush]

2018-11-27

Bench 70% 7x5x210
TBDL 77% 6x3x280

I guess I am just lifting twice a week now. Son goes for his cardiac ablation tomorrow, if the echo show that the blood clot is gone. I will be glad for him to get past this.