Busa's log

[Busa]

Cycle 5, B2S4 Deadlifts & Accessories

BW = 236.6 lbs.

Today's workout was a bit fragmented, broken up into three separate parts throughout the day... but I got the work done (such as it was).

Deadlifts: Rx = 1r @ 92%, then 4a x 3r @ 80%
390 x 1r @ 7.0-ish? Hard for me to judge RPE on DL singles (unless it's clearly @ 10.0) as the TnG reps are easier after the first pull.
340 x 4s x 3r

Triceps Pushdowns (rope): Rx = 5s x 8-12r
50 x 12r
55 x 12r
60 x 12r
65 x 12r
70 x 12r
I feel like I'm about 20% weaker with rope vs. the v-bar. But then again, I'm just generally weak so the variation is probably not extremely important.

DB Hammer Curls: Rx = 5s x 8-12r
45 x 5s x 12r
I don't know why, but I prefer sets across for biceps vs. ascending sets for triceps.

Cable Face Pulls: Rx = 5s x 8-12r
30 x 12r
35 x 12r
40 x 12r
35 x 12r
30 x 12r
Just did a small ladder for these. Got a longer rope attachment which made the movement easier to get a better ROM.

[Busa]

Cycle 5, B2S5 Heavy Bench and Medium SSB

BW = 236.6 lbs. Day 31 of MF "cut". Still logging food, and plenty of it.

Bench: Rx = 225 until @ 9.0, then 6s x 2r @ 85%
225 x 8r @ 9.0 <-- rep PR, e1RM = ~285 lbs, which seems very high given my recent 265 lb PR, but it's only a number
225 x 6s x 2r w/2 min. rests
Last set @ 8.0

Safety Bar Squats: Rx = 3s x 3r @ 82%, then 3s x 2r @ 82%
280 x 3s x 3r
280 x 3s x 2r
Last set @ 7.0-ish

My prior best with 225 on bench was 4s x 5r, so getting 8r today felt good. These were rather sloppy TnG reps, but since I don't compete, I'll take 'em. Apologies for the unsightly expanse of pale belly shown in the vid.

[JohnHelton]

Nice benching!

[Busa]

Nice benching!

Thanks @JohnHelton!

Cycle 5, B2S6 Light Press and Accessories

BW = 236.6 lbs.

Press: Rx = 2s x 8r @ 65% -- week 1 of www.benchprogram.com (adapted for press)
105 x 2s x 8r
This didn't register as work, but it will get heavier soon enough

Incline DB Curls: Rx = 5s x 8-12r
35 x 5s x 12r
Rep limit achieved, increase by 5# next session

Overhead Cable Triceps Extensions: Rx = 5s x 8-12r
60 x 12r
65 x 12r
70 x 12r
Supersetted with Reverse DB Flyes, but ran out of time after three sets

Reverse DB Flyes: Rx = 5s x 8-12r
20 x 12r
25 x 12r
30 x 12r
These seemed way too easy, which means that I am probably doing them wrong

This wraps up Cycle 5 of the (slightly adapted) Montana Method w/HVLF bench programming. Conclusions on results and next steps follow:

Safety Bar Squat: just continuing to put in the work on these. Going to keep with the same programming for now and will increase TM from 340 to 350 lbs. for next cycle, which will result in a top single of 315, well within my comfortable training range.

Bench: yesterday's session was very encouraging, indicating an e1RM somewhere in 280-290 range. That's probably a bit inflated, and based on my recent 265 PR, I am going to be conservative and go with a 270 TM for the next cycle, sticking with HVLF & occasional 85%+ work included.

Deadlift: no major changes here. Will adjust TM by ten pounds, from 425 to 435, which should be fine.

Press: I'm a week into the 12-week benchprogram.com program, just trying to break past a plateau. TM will remain at 165 through the end of the program, with a projected (hopeful) 1RM increase of 5-10%.

[Busa]

Starting cycle #6 of (slightly modified) Montana Method w/HVLF Bench

TMs for this cycle: SSB 350, Bench 270, DL 435, Press 165

B1S1 Light Squats & Light Bench

Safety Bar Squats: Rx = 6s x 5r @ 70%
245 x 6s x 5r
Last set @ 7.0

Bench: Rx = 7s x 7r @ 65%
175 x 7s x 7r
Last set @ <6.0

Pendlay Rows: Rx = same as bench
175 x 7s x 7r

[Busa]

Cycle 6, B1S2 Heavy Press & Accessories

Suspending the MF cut for now. Motivation to diet is not there, so new goal is to continue building strength without getting any fatter. I'll get back to the diet when I'm ready to be more disciplined with my eating.

Press: Rx = top single @ 93%, then 5s x 3r @ 83%
155 x 1r @ 7.5-ish
135 x 5s x 3r
All reps done very strict and felt good.

Tri-setted the accessories -- Rx = 5s x 8-12r for each movement.

EZ Barbell Curl
95 x 5s x 8r
Increase reps by 1 or 2 per set next time

Overhead Cable Triceps Extensions
60 x 12r
65 x 12r
70 x 12r
75 x 8r
75 x 8r
Little bit of tendonitis in left elbow... will stick with this weight pyramid for now until all sets = 12r

DB Side Lateral Raises
20 x 5s x 8r
Increase to 10r per set next time

[Busa]

Cycle 6, B1S3 Intensity Squat & Medium Bench

Safety Bar Squats: Rx = work up to intensity singles
210 x 3r
245 x 2
270 x 2s x 1r
280 x 1r
300 x 3s x 1r -- No RPE assessment... felt like 300 pounds

Bench: Rx = 7s x 5r @ 70%
190 x 7s x 5r
Last set @ 6.0

[Busa]

Cycle 6, B1S5 Medium Squats & Heavy Bench

Missed this week’s deadlift session (S4), so will need to hit those this weekend.

Safety Bar Squats: Rx = 5s x 3r @ 80%
280 x 5s x 3r
Last set @ 8.0

Bench: Rx = 7s x 3r @ 80%
215 x 7s x 3r
Last set @ 8.0

[Busa]

Cycle 6, B1S6 Light Press & Deadlifts

Press: Rx = 8s x 3r @ 60%
100 x 8s x 3r -- this was cardio, basically. Less than 30 seconds rest periods between sets.

Deadlift: Rx = 1r @ 90%, then 5s x 4r @ 75%
395 x 1r @ 7.0 -- felt good, fast off the floor
325 x 5s x 4r

DB Hammer Curls: Rx = 5s x 8-12r
50 x 5s x 8r
Having some mild tendonitis in left elbow... any supination seems to aggravate it, so sticking with hammer curls for a while.

[Busa]

Cycle 6, B2S1 Light Squats & Medium Bench

Safety Bar Squats: Rx = 3s x 4r @ 75%, then 4s x 3r @ 75%
260 x 3s x 4r
260 x 4s x 3r
Last set @ 7.0

Bench: Rx = 7s x 5r @ 70%
190 x 7s x 5r
Last set @ 6.0

Pendlay Rows: Rx = same as bench
190 x 7s x 5r

[Busa]

Cycle 6, B2S2 Heavy Press

Press: Rx = 1r @ 95%, then 5s x 3r @ 85%
155 x 1r @ 6.0 <-- moved very fast, I could have hit 5+ reps here, so my 1RM is already seeing the benefit of increased pressing frequency
140 x 5s x 3r

Skipped all accessory work to give my left elbow some extra rest. I'm probably going to need to rehab it back to full health, but experience has taught me that these things tale time to heal and some mild tendonitis kind of comes with the territory when lifting

[Busa]

Story time.

Been feeling a lack of motivation to lift, likely due to a combination of poor diet, poor sleep, work stress... you know, life stuff. I decided today that I needed something to feel good about in the "gym", so I threw out today's Rx and went for some PRs.

Safety Bar Squat: prior best lift 335. Warmups went 45 x 2s x 5r, 135 x 3r, 225 x 1r, 315 x 1r, all moved fast.
350 x 1r <-- I was a tad high on depth here, need to continue working on this



Bench: prior best lift was 265. Warmups went 45 x 2s x 10r, 135 x 3r, 225 x 1r, all moved fast.
275 x 1r <-- I have been after this modest milestone for a *long* time, was really gratifying to finally crack it.



But, the new PR didn't stand for long. I decided to load another 10 pounds on the bar, and went for 285.

285 x 1r @ grinder <-- wasn't pretty, but I got it from point A to point B without injury, so I will take the win.



Summary: no real work done, but feel good anyway.

[JohnHelton]

Congrats on the PRs!

[Busa]

Congrats on the PRs!

Thanks, @JohnHelton, appreciated.

Cycle 6, B2S4 Deadlift

Deadlift: Rx = single @ 92%, then 4s x 3r @ 80%
405 x 1r @ 7.5 <--e1RM = 435 lbs.
455 x F <-- was just messing around here, broke it a couple of inches off the floor before setting it down.
350 x 4s x 3r

Again skipped accessories due to left elbow, will hit some light hammer curls later.

[Busa]

Cycle 6, B2S5 Light Bench & Light Press

This cycle is unravelling a bit toward the end, heh... a few aches and pains catching up with me. Just need one last squat session on Tuesday, then I'm going to think about programming changes.

Bench: Rx = 7s x 7r @ 65%
175 x 7s x 7r
Last set @ 6.0 -- mild elbow pain after foolishly doing 5 chin ups last night

Press: Rx = light day / week 3 of www.benchprogram.com (adapted for press)
110 x 2s x 8r

[Busa]

Wrapping up the last workout of Cycle 6 -- Montana Method w/HVLF Bench.

Safety Bar Squats: Rx = 3s x 3r @ 82%, then 3s x 2r @ 82%
285 x 3s x 3r
285 x 3s x 2r
Last set @ 7.0-ish. Goal today was convincing depth for all reps, which I feel that I achieved. Not much below parallel, but as deep as I could get.

Results after six MM / HVLF cycles:

Safety Bar Squat: e1RM = approx. 365 lbs. Hit a questionable 350 this week, but it wasn't a grinder and I'm a bit under-recovered. Will increase TM for next cycle to 355 lbs.

Bench: big PR here, actual 1RM up 20 lbs. to 285. Hard to believe that six months ago when I was completely detrained, I got pinned by 185. I'm officially a believer in HVLF benching. I can almost taste the 300 pound bench.

Deadlift: e1RM = 435 lbs, not much happening here. Not exactly sure what I'm going to do to jumpstart this.

Press: e1RM = 170 lbs., three weeks into a 12-week peaking program which I expect (hope) to drive me back up above 185 lbs. into PR territory.

[JohnHelton]

Nice progress

[Busa]

Nice progress

Thanks, John. I keep reminding myself that it's a marathon, not a sprint. Slow and steady wins the race.

Starting cycle #7 of Montana Method (adapted) with HVLF bench protocol.

TMs for this cycle: SSB 355, Bench 275, DL 440, Press 165. All conservative +5 pounds from last cycle, except press for which I am running a 12 week peaking program.

Block 1, Session 1: Light Bench & Accessories

Bench: Rx = 7s x 7r @ 65%
180 x 7s x 7r
Last set @ 6.0, left elbow felt okay

Pendlay Rows: Rx = same as bench
180 x 7s x 7r
Felt good to get some light pulling volume in, elbow held up well here too

Light Hammer Curls: Rx = elbow rehab
30 x 15r
30 x 15r
30 x 20r
Neutral grip causes no elbow discomfort, even when I supinate a bit at the peak contraction. As long I don't do any (more) stupid things, it should heal in time.

[Busa]

Cycle 7, B1S2 Light Safety Bar Squats & Heavy Press

BW = I don't want to talk about it... suffice it to say, I am back to logging calories in MF

Safety Bar Squats: Rx = 6s x 5r @ 70%
250 x 6s x 5r
Video of last set below... was trying to get as deep as possible. They got a bit dive-bomby, but at least I was activating the stretch reflex.

Press: Rx = single at 97.5%, then 5s x 3r @ 87.5%
160 x 1r @ 8.0
145 x 5s x 3r
Left elbow held up well.

[JohnHelton]

Video of last set below... was trying to get as deep as possible. They got a bit dive-bomby, but at least I was activating the stretch reflex.

Form looks good. Maybe a bit fast, but you keep your hips under the bar, which is good. You'll see guys cheat the SSB by letting their knees and hips slide back, transferring the work to the hips from the quads. You are keeping it in the quads. That is good.