Pat's Still Not Bionic Log

[acelticmonk]

SD1; 2 ct Pause Deadlift*
7 @ 6,7,8 (+3 repeats)
*Pause just below the knee for 2 counts, then lock out=1 rep
275@6.5 295@8 but fail 2nd set. Much fatigue. 225 3x7

SB5; Push Press
7 @ 6,7,8 (+3 repeats)
95@6 115@7 120@8 for 4 sets

SS2; Good Morning
10 @ RPE 7,8,9 (+2 back off sets @ 95%)
115@6 125@7 135@8 145@9, backoff 135

NOt much sleep last night. DL heavy - because of pauses or sleep or both probably?

[acelticmonk]

Hypertrophy Mesocycle Week 2
7 @ 6,7,8 (+3 repeats)
225@6, 245@7, 255@8, 2 repeats only (late arrival, then racks were full)

Comp Press: Overhead Press*
7 @ 6,7,8 (+3 repeats)
95@6, 100@7, 105@8 3 repeats


Supplemental Bench: SB2: Bench Press
10 @ 7,8,9 (+2 back offs @ 95%)
135@6 155@8 165@9, backoff to 145 for 2 sets @ 2 min

Sleep was ; late to gym and had to wait for racks. Had to squeeze the times on this one, ramp up all warmups with bigger jumps than usual and skip last squat repeat set for time. 255s moved ok though. Slower on 3rd set certainly but I didn't backoff weight like last week.

Presses moved better than last week at same weight@rpe.

Warmed up for bench between last 2 sets of press, and bench at @8 moved WAY better than last week so I stayed at 165 (which last week was more @10 than @9). I almost might call this 165 @8.5

Probably all better because I'm listening to Harry Potter and the Deathly Hallows. Who'da thunk it was weightlifting music??!?

I'm still learning how to mix RPE and target weight - I look at what my last weights were for similar rep and rpe ranges and know I'll likely be somewhere around there. Ideally more.

Coach thought, on video, press was maybe @7 and bench maybe @8.]

Instagram videos

[acelticmonk]

Comp Deads
6 reps @ RPE 6,7,8 (+2 back offs @ 90%)
275 315@7.5 325@8.5 backoff 290

Supp Bench 1: Mid-Range Pin Press*
7 @ 6,7,8 (+2 repeats)
165 185@6 205@8 for 3


Supp Dead 2: SD2; SLDLs
10 @ 7,8,9 (+2 back offs @ 95%)
No attempts. No time.

Last day of school today so I drove my son this morning. Lifted after work with a short time window. Dead’s felt good but heavy. Did not overshoot like last time I don’t think. I like the pin press range here no time left for stiff legged dead… Have to get home to hear about kids last day.

[acelticmonk]

I'm gonna jot down my goals for the next meet, which should be the next SS meet (if there still is such a thing) in the fall. I recognize these are pretty aggressive changes, but I don't think they're total bullshit. Risks will be in avoiding injury and the 3 week vaation I'm taking in July, family trip to Belfast, Edinburgh and London. I have found the closest barbell gyms to each of the places we're staying, but don't expect I'll be able to train more than about once a week. Still, that should help me minimize detraining.

Current		What-If
Lifts	Lbs	Kg	Lbs	Kg
Squat	304	137.89	350	158.76
Bench	225	102.06	250	113.40
Press	151	68.49	165	74.84
Deadlift	375	170.10	425	192.78
BW	229	103.87	215	97.52

[acelticmonk]

Front squat
7@6,7,8 + 2 repeats
45
95
135
155@6
185@8 for 3 sets

CGBP
7@6,7,8 + 2 repeats
45
135
155@6
175@7.5
185 fail rep 4, overshot
175x7

BB Rows
3x8 @7
135
155@7 for 3

[acelticmonk]

2" Deficit Deadlifts
7@6,7,8 + 3 repeats
135
185
225
275
285@8 for 4 sets

Halting Press at foreheads
7@6,7,8 + 3 repeats
45
95
115@6
120@7
125@8 for 4 sets
Press weight was a bit heavy, but I enjoyed the trap pump

Programmed for bulgarian split squats but had an urgent email that I had to leave the gym to respond to - the first AirBNB host for our vacation, < 4 weeks out, cancelled. Had to find a new place in Belfast. Found a new place, so we're OK now.

[acelticmonk]

I heard from my coach, who cleared up a misunderstanding that I had about the recurrence of my training - I thought we were on monthly cycles; she clarified that we're on 4 weeks. Makes more sense. But that means I either had the choice of paying for 2 weeks of programming before my vacation, then off for July, or go it on my own until my return. I chose the latter.

I sit today at 230#, and while my 3" belt has only varied by a hole or so in the last ~year, I'm still more dadgut than I'd like. So I want to, in the summer, bias towards hypertrophy and cutting, over strength. At the same time, I really enjoyed the bench volume I got on the last run after the Spring Classic, and RPE was helpful because my life now means I'm suboptimally resting and recovering.

I spent a bit of time yesterday looking at templates. I looked again at the Baker templates: his KSC Powerbilding, GGW and his monthly club. I had previously used his S&M Over 40. Heh. Anyway. I looked at the Barbell Medicine templates, both the GPP Endurance and the GPP Hypertrophy templates.

I revisited Hanley's Montana Method and sent him an email to see if he's opening up spots. I reread both the MM template threads here, and though it's not yet clear how I can really modulate it for tired/drained days (how I found RPE helpful), but I'm gonna try the template and see how it goes. Looks like a good one.

[acelticmonk]

I haven't tested 1RMs since Apr 29, so I ran some calculators based on recent volume work at the RPE I used.

In the press, I'm baffled - e1RM at 138 based on last run of 4 sets of 105#x7@8... I know I couldn't have done 115x7, and Spring Classic # was 152 or so. With my wack shoulder, it's possible that volume and 1rm calcs don't work well together.

But the other lifts look good... they're all much better than I expected. DL was around an e1RM of 400 before the Classic but I kept tweakign my lower back, and squats have been moving under volume, and bench volume is good.

Calculators tell me roughly this:
DL 405
SQ 335
BN 232

So now I'm thinking about if/howmuch to sandbag for MM cycle 1. I'm kinda thinking that I'll just run it with the numbers calculated and see if I die on Wednesday.

[acelticmonk]

Montana Method, CYCLE 1, W1D1

Squats
45
135
185
225
235 6x5, 2 min rest on timer.
Last couple sets were slower.. but not @9. Maybe @RPE8.

Bench
45
135
150
160 7x5 2 min rest on timer
Bench was much easier than squat at this pace.

B.B. rows volume block 10 min
135x5
155 12x5

I could have done more volume or more weight .. first time doing a volume block.

[acelticmonk]

W1D2

Press
45x5
65x3
85x1
120
130x1

Volume block 7 min at 105#
5,5,5,4,4,4

HIIT
20 min on C2 rower

I have surprising amount of DOMS in my lower body from yesterday's squats day. Tomorrow should be interesting as a result..

[acelticmonk]

Power Day!

Truth be told, I was apprehensive going into today. I've been doing volume work in recent weeks; I wasn't sure that my e1RMs were accurate, and Monday's squat sets left my booty and legs sore still. But it turned out OK.

Squats:

45x5
135x3
185x1
202.5 1x3
235 1x2
260 2x1
275 1x1
302.5 1x1
This would have been a PR except that, on review, depth was 1/2-1" high. But the bar moved well, and I I had no thoughts of bailing out to the safeties, which I waas concerned about.

Bench:
45x5
1x3 137.5
160 1x2
177.5 2x1, which was easy enough that it was a single, an extra breath, and another single. 1x2.
195 1x1
212.5x1
Easy peasy. Felt too light.

CGBP
130x5
150 3x8
Also easy. Last time I did CG, I was at 175x7, which i forgot about. i should have upsized this dosage. Oh well. I'm trying to Do the Program as written for a ctcle or two and see what happens.

Deadlift
135x3
225x2
285x1
325x1
345x1
365x1
305 5x4

365 went faster than I expected, and the backoff volume was OK too. I thought it would be a bit more of a grind. I was super sweaty, but not ground down.

I'd say that today showed me that my e1RMs are accurate. In fact, because I didn't believe the e1rm on bench of 237 and dialed it down to 230, I'd say that the RPM based volume sets I did last couple weeks held up well... as well as indicating that I've already put ~30# on my squat and deadlift since end of April. Which seems shocking, given that I'm in maintenance eating and really trying to slow cut. Hats off to my previous coach for that. If MM keeps being this way - not a hellacious grind, but also productive... that's fantastic.

Friday will be a test. Thursday evening I teach a class from 6-10, then go home, get to bed around 11:30, and then up at 5 to go lift... Fridays have sucked recently.

And I see already that Week 2 of each Montana Method cycle is markedly more intense than week 1. But I'm more confident that it won't kill me after this week's successes. I'll PR my squat next week, lift 2.5# under my DL PR, and be fine on bench. Press volume may still be a challenge.

[acelticmonk]

Sleep was crap last night - 5 hrs and poor.

Squats were dog poop. My hamstrings and hip flexors didn't loosen up through warmups, so I stopped at 250#, didnt get to 5x3 270#. Call me a wuss, but today felt like I'd strain something if i kept pushing.

Bench
4 sets of 3 reps @80% TnG, rack and short rest, 1 rep of comp pause
4x185#
Harder than Wed by far. I blame sleep.

SGDL
135x5
185
225 4x5
first two with overhand grip; last two with straps

My first time doing this lift. I lifted in socks (usually my squat shoes) in prep for moving my pulls to flats or socks.

[acelticmonk]

Hypertrophy day

Squats
75% = 252.5
3x4, then 4x3
45x5
135x5
225x3
252.5 3x4, 4x3
2-3 min rest
A bit tired at the end, definitely felt the volume.

Bench
75% = 172.5
3x4, then 4x3
45x5
135
155
172.5 3x4, then 4x3
2 min rest max
Bar didn't slow down much at the end. Next cycle I'll add more to e1RM for bench than anything else.

Chins or BB rows, 7 min density block
I did rows last week, and my chins are weak, so I did chins today. Using green assistance band, and sets of 3.
8x3 = 24

[acelticmonk]

P(owe)R Day

Squat
45x3, 135x3, 185x3
60% 202.5 1x3
70% 235 1x2
77.5% 260 2x1
82% 270 1x1
90% 302.5 1x1, a touch high.
92.% 310 1x1, good depth.

That's a PR single by 8#. A bit of a grind (and if 92.5% = RPE 8, I didn't have 2 left in the tank.)


Bench:
45x5, 95x3
60% 137.5 1x3
70% 160 1x2
77.5% 177.5 2x1
85% 195 1x1
90% 207.5 1.1
*>95% 222.5 1.1
The final single was to be 217.5 at 95%, but I think my e1RM is low, and I misloaded to 222.5 and decided just to lift it. It went fine.
That's a post-shoulder surgery PR.

CGBP
135
160 3x8
Was programmed for 150 3x8 but I've been doing CGBP for a bit and last week's 150 was too light.

Deadlift
135x3, 185x1, 225x1, 285x1, 325x1, 350x1
372.5x1
That's a 2.5# PR. I took video from the side, and the bar path is wobbly - a hitch around my knee I need to fix that's been showing up under load. I wish I had a better angle to post here for form check.

325 5x4 (I shorted my rest on set 4 and gave up rep 1 at the shins again. Instead of quitting the 5th set, I took 5 min rest and knocked out all 4. ) Hitch is less pronounced, even at set 5.

Other than that 4th DL set, a mighty fine day.

Instagram videos

[acelticmonk]

Well, this has been a long long delay. I'm still hanging out here and still training, but life has gotten in the way of updating this log.

So a summary: After this post, my family took a 3-week vacation to the British isles.. we spent a week in northern Ireland; a week in Edinburgh and a week in London. I came back and got in touch with Mr. Montana Method himself, and started training with John in late Aug after doing a mini-LP to rebuild from vacation.

In the past couple months, I've been out mountain biking on weekends maybe 2-3 times a month, and took a class called Intro to Freeride (drops, jumps, high speed cornering for people old enough to know they can't just wing it and see what happens). A couple of weeks ago, after training at a bouldering gym for a year, I finally dropped into their Intro to climbing class and have started bouldering - the easy routes - on some of my non-lifting days. For GPP and because it's a different kind of fun. Strength is no problem for me to climb stuff, but my power to weight ratio is different than the general population there .

Other stuff: the large international coffee corporation I work for laid off 5% of its staff at our corporate HQ; the team I manage remains intact, but the stress gong into that and coming out of it, in the aftermath re-organizations, has impacted my rest and recovery. And I've had a shitty time recovering from squat volume in general, so in Oct we moved to lifting 2x/wk. We're doing lots of bench volume, some squats both days, deadlifts or snatch grip deadlifts (which my body seems to love, so that's cool), other upper body stuff.

I'll try to get back on track with updating this log.. but I won't catch up the daily stuff between June and now. Onward.

Today's Thanksgiving. I'll eat my gainzz in turkey, mashed potatoes, fruit pies and homemade huckleberry ice cream. And then find a gym near Mom's place tomorrow morning.

[acelticmonk]

Proof of life:

[acelticmonk]

I'm staying at my mom's place in Spokane Valley. Rest of the family is going shopping, and I'm "working remotely", which means I have an excuse to not go to the mall. But I can still check Slack and mail from my phone, so.

I dropped in to Giorgio's Fitness, which is the closest Google hit for "barbell gym" near Mom's place. The young lady at the front desk heard my "do you have squat racks and free weights, and can I drop in?" and told me they had three racks (plus a Smith machine), and a deadlift platform. Happy Holidays, so no fee for you. Just clean up after yourself and don't drop any weights on my feet. I think she was joking with that part.

So, decent little used-to-be-a-bodybuilding-gym that's now got one room for weights, the other room for machines. Mix of bros and lifters.

Since I didn't have a program for the day from @Hanley (I assume he's turkey comatose) and he already set me up for M/W, I followed our general pattern over the last few weeks. I was tempted to just max out my deadlift singles, but I feared that he would retaliate with squat 8s.

SQ 225 4x4
during which a young dudebro set up on the deadlift platform and did his sumos at 2 plates accompanied by lockout and turn-to-admire-self-in-mirror. I thought he might hurt his neck, but he survived. See the IG link below, on which @cody spotted the dude's interesting form.

BN 207.5 4x3

SGDL 255 4x4

I was happy to snatch grip dead more the dudebros on the platform before me sumo'd.. I may be fat and old, but I'm doing all right.

[acelticmonk]

~40 min bouldering today. Got all the yellow (easy) routes I tried, and two of the reds. Tried all the reds in the part of the gym I was in; two or three were difficult to start from. Working on climbing with my big toes, and also using my hips to shift the center of gravity to an advantageous position.

[acelticmonk]

Warmups to

SQ 245x3x4

BN 190 4,4,4 3,3,3 2,2,2

SGDL 235 5x5, straps


Felt pretty good today, and the bar moved well. Squats in last 2 sets at least were to depth (didn't film first 2). Bench a bit tired; the right shoulder was stiff, and that's my good one. It loosened up. SGDLs felt good.

[acelticmonk]

Nasty ass migraine that hit on Thurs, and I stayed home from work on Fri. Still, it was ascending singles day for deadlifts, and who wants to miss that?

Bench: 16 reps @ 205 in sets of 1-3 reps
95kg 3,3,3,3,2 ,2, 2. Benched first because of the lift platform was occupied. No videos.

DL: Ramping singles, starting at 285 and going until @9-10. Make 10-15 pound jumps between singles

60kg, 100, 130, 150, 170, 182.5f,f .

Got greedy with deadlifts though… 400 pound seemed like it should be easily in the bag now. I had been estimating 420-440 a while back. Maybe not, maybe just a bad day. Migraine sucks.