Grizzly Adam's Montana Method Log

[GrizzlyAdam]

The weekend was really busy and stressful, and I fell of the wagon with my nutrition. I'm back on the macros now, but giving myself a couple of days before I step on the scale again. The good news is that Hanley is moving me back into normal training for squats and pulls, albeit it at much lower E1RM's (315 for SSB, and 410 for DL). I'm excited to be getting some more volume in, and to see those numbers start to move.

SSB: 220x5x5 - These started around @6.5, and ended @8. I should have done one more set, but I'm still figuring out how to rate effort with the SSB. I like it a lot, though. Much easier on my shoulders and low back.

Bench: 207.5x5x7 - I felt kinda beat up on these, probably because I did 30 reps at the same weight on Saturday. But bar speed never slowed significantly.

SGDL: 205x5x4 - First time doing these. They started out awkwardly, but were better by the last set.

[GrizzlyAdam]

Tuesday 4/10/2018

Press: 155x1 @7, 162.5x1 @8, 170x1 @sort of (bar went up, but got behind me and I lost balance); 135x20 in 7 min density block

Cardio: skipped (meaning I didn't do cardio, not that I went skipping)


Wednesday 4/11/2018

SSB Squat: 190x3, 220x2, 245x1x2, 260x1 @6, 285x1 @7.5 (felt like 8, looked like 7)

Bench: 177.5x3, 207.5x2, 230x1x2, 250x1 @6, 272.5x1 @8.5 - left shoulder was pissed off. It didn't make too much of a difference, except the top single was a little slower than I'd like.

Deadlift: 375x1 @6ish, 310x4x5

[GrizzlyAdam]

Friday 4/13/2018

SSB: 250x2x6 - 2 mins rest, all under @6

Bench: Four rounds of 237.5x3 (TNG), then 237.5 x1 (2 ct pause) - 2 mins rest between rounds, 45 seconds between TNG and paused reps. Left shoulder acting up.

Pullups with band: 5,4,4,4,3 - stopped there because my shoulder was done


Monday 4/16/2018

AMBW: 310.4
Duration: 1 hour 45 minutes
Outside temp: 52 degrees

SSB:
190x5
220x3
220x6
220x4
220x7
220x4
220x6
220x3

Three mins rest. These were interesting. The seven-rep set was probably @7, but the drop in bar speed after rep 4 was impressive. Lots of reps, but not as many "high-wattage" reps as a standard MM session. Also, my right knee got really pissed off in one of the earlier sets. Worked through it.

Bench:
177.5x5
207.5x3
207.5x6
207.5x4
207.5x7
207.5x4
207.5x7
207.5x4
207.5x6

Two mins rest. Everything moved pretty fast. My left shoulder is still annoyed, so a lot of my focus was on dealing with that. I noticed it moving around a little in warmups, so I worked hard to keep it tight. That helped, but on video my bar path still looked kind wobbly. Work to do.

One-arm DB Row: 75lbs x11 per arm (@8.5), then 27 reps per arm in 7 min density block

[GrizzlyAdam]

DOMS from Monday were real. Still are.

Press: 115x3x10 (EMOM) - supposed to be a 10 min density block with 135, but I took it light because of my shoulder and focused on a big shrug at the top of each rep. My shoulder actually feels better today, so maybe the right call!

Banded pullups: 4x4

[GrizzlyAdam]

Due to time constraints and my body falling apart a bit, Power Day was split between Wednesday and Thursday.

Wednesday 4/18/2018

SSB Squat: 190x3, 220x2, 245x1x2, 260x1, 285x1 @7 (video says 280, but it's 285), 250x2 @6 - My knee felt much better for these. It talked a little, but never yelled. Back felt a little wonky, but not bad.

Thursday 4/19/2018

Bench: 177.5x3, 207.5x3, 227.5x1x2, 242.5x1, 265x1 @7.5, 237.5x2x2 @6ish - Back was tight when I woke up Thursday, which made getting into bench position a little awkward. I also noticed that my bench setup had my torso twisted a little to the left. I corrected that, which was hard with my back being upset. However, it made things SO much better for my shoulder. Like, almost no pain at all, which made me happy.

Deadlift: 245x5, 285x5, 340x3x4 - The 340 sets were stressful. It's harder to brace when my back hurts, so these felt really heavy. Especially the first rep of each set at 340. I actually failed to pick it up right before the first triple, because it felt so much heavier than I expected. But they moved pretty fast once I adjusted my expectations.

Back is still funky today, but not awful. I know I'm not broken, and I'm trying not to nocebo myself. I saw the IG video of Jordan pulling 715 right after a back tweak, which is inspiring. At the same time, when my back is in spasms my posture gets "twisty" (to different degrees, depending on the severity of the tweak), which is not ideal for heavy lifting. So... we'll see how it goes.

[GrizzlyAdam]

My back continues to be annoying, but I remind myself it's all in my head. Training requires more time and focus, and RPE's are higher. But I've been able to get everything done, with minimal pain. The worst pain (albeit brief) is actually getting myself into position for benching.

Friday 4/20/2018

SSB Squat: 250x3x3, 250x2x3

Cut session here due to time constraints


Saturday 4/21/2018 (second half of Friday's session)

Bench: 237.5x3+1 (touch and go triple, rest 45 seconds, 2 count paused single) x 4 sets - triples around @7, singles @6

RDL: 175x8, 205x8x2 - Nice and easy. Wore the belt just to be safe.


Monday 4/23/2018

SSB Squat: 237.5x4x3 @7,7,9; 237.5x3x4 all around @7 - Still moving somewhat cautiously to protect my back. That's probably a good thing, form-wise, but it makes these feel harder than they should. Took 3 minute rests.

Bench: 222.5x4x3; 222.4x3x4 - all under @6

Banded pullups: first set x6, then 7 minute density block

[GrizzlyAdam]

Back continues to get stiff during the day, and wake me up occasionally with stabbing pains when I roll over. But I keep reminding myself that it's fine, dammit, and that seems to help a lot. No significant back pain for this whole session, which is pretty exciting.

AMBW: 310
Outside temp: 59 degrees (aka heaven)
Duration: 80 minutes

SSB Squat: 190x3, 220x2, 245x1x2, 260x1 @6, 285x1 @7.5, 290x1 @8

Bench Press: 177.5x3, 207.5x2, 227.5x1x2, 252.5x1, 265x1 @7, 275x1 @8

Deadlift: 365x1 @6, 315x4x5 - no video of DL's because my phone died

[GrizzlyAdam]

Strength Day

Late night session in the garage.

SSB Squat: 260x3x2, 260x1, 260x2x4 - This was supposed to be three triples followed by three doubles, but my knee hurt pretty badly on the first rep of set 3. Racked it, then switched to doubles. Knee was still troublesome, but much better by the end. Felt easy except for the pain.

Bench: 242.5x3x4, 242.5x2x2 - This felt heavy at first, but moved fairly well. Actually got easier as I went.

SGDL: 225x5x4 - nice and easy.

[slowmotion]

Nice work!

Don't worry bout the pain, it just means you're alive...

[GrizzlyAdam]

Nice work!

Don't worry bout the pain, it just means you're alive...

Thanks, Jan! You’re quite right.

Tuesday 5/1/2018

SSB Squat: 267.5x2x5 (2.5 mins rest)

Bench: 252.5x2x5

RDL: 205x8x3

[GrizzlyAdam]

Wednesday 5/2/2018

Press: 115x30 (10 min density block)

Cardio: Chopped down a small tree. This was fun, and very much got my heart rate up.


Thursday 5/3/2018

SSB: 190x3, 220x2, 237.5x1x5

Bench: 177.5x3, 207.5x2, 222.5x1x5

Deadlift: 245x5, 305x5, 350x3x3 @6? 7? Not sure. Felt kinda heavy, but moved well.

[GrizzlyAdam]

Saturday 5/5/2018

SSB: 290x1x3 @7, 7.5, 8

Bench: 272.5x1 @7.5, 285x1 @8.75, 300x1 (PR) - The Rx was 4-5 singles at 92% (272.5), or a new PR "if it's there". I was not expecting to PR, but 92% moved pretty well. After 285 was much easier than expected, I knew 300 would be there. That's 15 lbs on my bench since I started with Montana Method.

[bobmen10000]

Congrats on the PR - move pretty smooth. Hoping to hit 300+ bench via Montana by the end of June.

[slowmotion]

Nice PR, congrats!

[GrizzlyAdam]

Congrats on the PR - move pretty smooth. Hoping to hit 300+ bench via Montana by the end of June.

Thanks, man! Looks like you're pretty close already. MM will get you there.

Nice PR, congrats!

Thanks, Jan! I was happy with it.

Monday 5/7/2018

SSB Squat: 225x4x4, 225x3x4 (2 min rests) - all under @6. These felt really good.

Bench: 215x4x4, 215x3x4 (90 sec rests) - all under @6. These felt awful, even though they were easy. Ah well.




Tuesday 5/8/2018 - about 8 hours after Monday's workout

Deadlift: 285x2x8 (1 min rests) - nice and easy.

Press: 160x1 @8.75, 127.5x24 (7 min density block)

[GrizzlyAdam]

Late night session from 11pm-12am (it's a crazy week). Since midnight hit before I logged this to Fitbot, I got an email saying I'd missed my workout. They are quick on the draw with that one.

SSB: 190x3, 220x2, 245x1x2, 260x1, 285x1 @6.5 - once I was warmed up, these felt good. About 60 seconds rest.

Bench: 180x3, 210x2, 232.5x1x2, 255x1 @6, 275x1 @8 - 60 seconds rest. Something weird going on with the eccentric, but these moved reasonably well.

CGBP: 210x5x3 - tricep pump was intense, and it was really interesting to watch the bar speed decay on video.

[GrizzlyAdam]

I'm still training, I've just been too lazy busy to log.

Saturday 5/12/2018 - Strength

SSB: 250x3x3, x2x4 (2 mins rest)

Bench: 230x3x3, x2x4 (90 seconds rest)

Deadlift: 330x1x8 (30-45 seconds rest)


Monday 5/14/2018 - Hypertrophy

SSB: 245x4x3, x3x4 - 2.5 mins rest, all around @6.5

Bench: 225x4x3, x3x4 - 1.5 mins rest, all around @6


Tuesday 5/15/2018 - Deadlift Hypertrophy

Deadlift: 290x4x5 - 90 secs rest, easy

Press: 127.5x15 - Was supposed to be a 10 min density block, but stopped at 5 mins because they were hurting my back.


Thursday 5/17/2018 - Power

SSB: 195x3, 227.5x2, 252.5x1x2, 267.5x1 @6, 292.5x1 @7.5, 260x2 @6 - singles were easy, but saw on video I was tipping to the right pretty badly at the bottom. Tried to correct it on the double, somewhat successfully.

Bench: 180x3, 210x2, 232.5x1x2, 247.5x1, 270x1 @7 - I was also supposed to do two doubles at 245, and I completely forgot. Good news is 270 was cake, so Hanley had me bump me e1RM up to 305.

CGBP: 210x5x3 - moved fast, felt hard. In the high volume bro-work kinda way.


Saturday 5/19/2018 - Strength

SSB: 267.5x2x6 - 2.5 mins rest. All around @6.5

Bench: 250x1x3 (comp pause), 250x2x5 (TNG) - 2 mins rest, all around @6

Deadlift: 335x2x6 - 2 mins rest, started below @6, ended around 6.5. DOH for first set, then straps.

Video from Saturday's session:

[GrizzlyAdam]

SSB: 267.5x3x4 @7-7.5, 267.5x2x2 @6.5 - 3 mins rest

Bench: 245x3x4, x2x3 @6is - 2.5 mins rest

Band pushdown: 3x10

[GrizzlyAdam]

Last week I was supposed to train Tues (DL hypertrophy), Wed (Intensity), and Fri (Strength). Tuesday was a crazy day, I got home late, my mother-in-law was here... So I decided to push everything back by a day.

Wednesday, my left leg started hurting as I walked from the train to the office. It was like really bad soreness, plus the feeling that I might have strained something during Monday’s squats. Weird. But I go on to work, and throughout the day it keeps getting worse. At lunch I go to the bathroom to look at my leg, and find it’s red and swollen. Like, very swollen. So as soon as I leave work, I go to the doc. She takes a look at my leg and says, “You have a clot. Go to the emergency room NOW. Get an ultrasound.”

So I did. Taxi to the hospital, answer a lot of questions, mostly confusing because I have zero risk factors for blood clots. I’m too young, too active, don’t smoke, didn’t just take a long trip... Anyway, eventually I get the ultrasound. Then about three hours of waiting for results, until the attending calls and wakes up the doc who is supposed to read it. Results come in around 1am and the attending says the ultrasound doesn’t show a clot, though I could still have one. Treatment is to take antibiotics in case the swelling is due to infection, and follow up within the next week. No restrictions on exercise beyond my own pain tolerance. I’m exhausted, so I sign the paper and go home. That’s Wednesday.

Thursday I messaged Hanley and he adjusted my programming. I head out to the garage on my swollen leg to do some DL’s. But by the time I was warming up with 275, my leg was so swollen and throbbing that i couldn’t take it. Super painful, and difficult to bend the leg. So I give up, go inside, and happen to read the paperwork from the hospital. The report clearly stated that my common femoral vein was completely occluded. “No venous flow.” Clot.

So I called the hospital, and they basically said, “Yes, yes, I see that. Can you come back to the ER immediately?” So I did. In addition to sausage leg, my heart rate was elevated. So they did a CT scan of my chest, and turns out there were a bunch of little clots in my lungs, too. These are called pulmonary emboli, and they are very dangerous. Luckily, mine were small and not close to the heart. They admitted me, and I slept in the hospital (well, “slept”) while they gave me an IV drip of blood thinners.

Friday morning, I had an EKG that showed my heart was fine, so they gave me an Rx for blood thinners and let me go home. Their best guess is that I have a genetic predisposition toward “sticky” blood, so probably I just take anticoagulants for the rest of my life. Again, no real restrictions on exercise, except “No contact sports. You’re a bleeder now.” So there goes my MMA career.

The big question now is how long it will take my sausage leg to deflate. As of today, it’s still pretty bad, and standing for five minutes makes it much worse. Apparently this can take anywhere from a few days to several months to improve. So I will have to play it by ear. I should at least be able to bench press, I think. And ride the Airdyne before long. I’ll plan to try out squats and DL’s to see what happens, but there’s a chance i won’t be able to train them for quite a while. On the plus side, I’m not dead! Genuinely very happy about that.


TL;DR: Adam’s leg is like a three day erection, he could have died, he didn’t.

[Cellist]

Wow, that is a grizzly story, indeed, especially how your doc had the correct diagnosis in the office and then you got sent home with antibiotics, geez. Take it easy, Adam.