The Flush (Montana 2 week template)

[TheFlush]

2019-01-17 Session 8

SSB 70% 195x5x6

Bench 75% 230x4x3, 230x3x4

LM Rows Back said no go.

Back was still feeling off, but I was able complete SSB since I went with lighter weight. Back did not want to do Rows. Bench felt good.

[TheFlush]

2019-01-19 Session 9

Bench
3 @ 60% 185
2 @ 70% 215
1 @ 77.5% 240
1 @ 77.5% 240
1 @ 85% 260
1 @ 90% 277.5
1 @ 85% 260
1 @ 85% 260

Today sucked. My first SSB empty bar warmup (beltless) was ok, but when I added some weight for the next warmup set it hurt my back as soon as I unracked and I didn't even do a rep. I put my belt on and did 1 rep, but decided it was not going to work today. I needed to keep my belt on just to load the bar for bench. Bench went well though. After bench I did 3 belted empty bar SSB box squats higher than parallel. They felt OKish, so that will have to be my plan going forward until my back is better. Also did a couple sets of empty bar RDLs down to my knees.

[TheFlush]

2019-01-19 Session 10

Bench 250x3x4,250x2x2

Back still hurting (a lot most of the time), so I only benched today and did some empty bar box squats and RDLs and bodyweight squats. I misloaded the bar for bench and really had 252.5 on the bar because I put a 5 on 1 side instead of a 2.5. bench felt decent despite the misload.

I am caught back up to my normal Th-Sa-Mo schedule now and finally get to take 2 days off. I wonder if fatigue contributed to my back tweak. I still need to move more and should try to do the empty bar squats/RDLs even on my off days.

[TheFlush]

2019-01-24 Session 11

Bench 65% 205x7x5

I thought I would try out Hanley's high volume, low fatigue programming. I thought since I was used to doing 7 sets of 5 at 70% that 7 sets of 7 at 65% would be easy. I was wrong. The 5th set was RPE 9.5. This is the first time I have done more than 5 reps except for during my month of Nuckol's intermediate plan. I had 2 days rest, but I was spent by the 7th rep of 5th set. Back was hurting enough make it hard to get tight, so that might have affected it as well.

I did several sets of empty bar box squats again. Back feels a little better, but still has a way to go as it still bothers me at almost all times.

[TheFlush]

2019-01-26 Session 12

Bench 70% 215x5x7

SSB Box Squats 5x60, 80, 90, 100

LTE 35x12x2, 45x12x3

Back still hurt when I got up this morning, but I did some stretching and foam rolling that seemed to help. I could definitely get my hips and back set betting om bench press and felt good enough to add a tiny bit of weight to the SSB. Hopefully I can keep adding more. I think I plan to alternate squats and pulls, but I might wait until I am feeling better to add the deadlifts back in. On bench I used 2.5 minute rest instead of 2, RPE 7 on last rep.

[TheFlush]

2019-01-28 Session 13

Bench 65% 200x7x6, 200x6x1

This went better than last time. 7th rep of 6th set started to get hard and 6th rep of 7th set was @9. I probably should have tried the last rep, but it would have been a grind. Slowed down to E3MOM. Rounded down to 200 instead of up to 205.

Back pain is less acute, but it is not 100% better. Just did a couple sets of light weight box squats because I ran out of time and had to go pick my son up from his baseball weight training.

[TheFlush]

2018-01-31 Session 14

Bench 70% 215x5x8 E3MOM

SSB Box 90,110, 125x2 sets of 5

Back is getting betterish, but still not 100%. Bench was easy, but my right shoulder is sore.

[TheFlush]

2019-02-02 Session 15

Bench 65% 200x7x8

SSB Box squat 5x 90,110,125,135,140,150

LTE 35x12x1, 45x12x3

Right shoulder yesterday, but 800 mg of ibuprofen fixed that. Today was the first time to complete 8 sets of 7 at 65%. Felt decent. So far shoulder feels ok.

Back hurt this morning, probably from they crappy way I sit in my crappy old recliner. Did some stretching which seemed to help and back was OK for light box squats after bench press. Slowly building weight back 2 weeks after first started hurting. I might always do box squats just to prevent going too deep which I think was how I hurt my back in the first place. Maybe I can add some landmine belt squats to add some quad hypertrophy without less back stress.

[TheFlush]

2019-02-07 Session 16 of 17 planned

Bench 70% 215x5x8, 215x3x1

SSB Box 5x 90, 110, 135, 150, 160

Skipped my first session of the year to give my shoulder more time to recover. It wasn't feeling good at all. Today I narrowed my grip at least an inch on each side and tried to keep elbows tucked more. Shoulder didn't hurt much during lifting, but the reps were harder than usual. Hopefully shoulder will feel OK tomorrow. I am getting a multigrip bar soon to try for my hypertrophy work. Hopefully that will help too.

Back is feeling better, but I am a chicken when it comes to stressing it right now, so I kept it light.

[TheFlush]

2019-02-10 Session 17

Bench 65% 200x7x5, 200x5x1, 200x4x1, 200x3x1, 200x2x1 Multi-grip Bar

Trap Bar Deadlift 225x5x6

Curls 60x10x3

LTE 60x10x3


Today was my first time benching with a multi-grip bar (Archon). It was harder than with a barbell. I am not sure if I should have lower the weight or done fewer reps like I did. My shoulder feels ok now, but I will have to see how it feels over the next couple days.

I decided I am not squatting and pulling on the same day anymore. Went back to trap bar deadlifts and they felt good, probably because the weight was so light.

Used the multi-grip bar for LTEs and curls and it felt ok. I don't get as much ROM on curls with this bar.

[bobmen10000]

2019-02-10 Session 17

Bench 65% 200x7x5, 200x5x1, 200x4x1, 200x3x1, 200x2x1 Multi-grip Bar

Trap Bar Deadlift 225x5x6

Curls 60x10x3

LTE 60x10x3


Today was my first time benching with a multi-grip bar (Archon). It was harder than with a barbell. I am not sure if I should have lower the weight or done fewer reps like I did. My shoulder feels ok now, but I will have to see how it feels over the next couple days.

I decided I am not squatting and pulling on the same day anymore. Went back to trap bar deadlifts and they felt good, probably because the weight was so light.

Used the multi-grip bar for LTEs and curls and it felt ok. I don't get as much ROM on curls with this bar.

185 felt like 225 for me using the multi grip bar. I dicked around once and it for a 250 single; it was much more difficult, RPE 10 range (my 1 rpm at the time was around 300 or so.) It is all personal preference, and as we discussed I didn't use the bar that often for bench, but I would suggest lowering the weight 10% to 15% at least for the next few sessions then reevaluate. Even if you err a little on th elight side, I don't think that will really have a major effect on the hanley sub-maximal bench magic.

[TheFlush]

2019-02-10 Session 17

Bench 65% 200x7x5, 200x5x1, 200x4x1, 200x3x1, 200x2x1 Multi-grip Bar

Trap Bar Deadlift 225x5x6

Curls 60x10x3

LTE 60x10x3

Today was my first time benching with a multi-grip bar (Archon). It was harder than with a barbell. I am not sure if I should have lower the weight or done fewer reps like I did. My shoulder feels ok now, but I will have to see how it feels over the next couple days.

I decided I am not squatting and pulling on the same day anymore. Went back to trap bar deadlifts and they felt good, probably because the weight was so light.

Used the multi-grip bar for LTEs and curls and it felt ok. I don't get as much ROM on curls with this bar.

185 felt like 225 for me using the multi grip bar. I dicked around once and it for a 250 single; it was much more difficult, RPE 10 range (my 1 rpm at the time was around 300 or so.) It is all personal preference, and as we discussed I didn't use the bar that often for bench, but I would suggest lowering the weight 10% to 15% at least for the next few sessions then reevaluate. Even if you err a little on th elight side, I don't think that will really have a major effect on the hanley sub-maximal bench magic.

I think you are right. I probably do need to lower the weight some. I am supposed to do 215 (70%) next time and I might need to try a little less. 10% might be a little too much of setback based on how much I was able to complete the first time. Maybe I should be applying RPE for this and figure it out on the fly. I also might go ahead and attempt 85% with a barbell before using the multigrip again. We will see how I feel Tuesday or Wednesday.

[TheFlush]

2019-02-12 Session 18

Bench 70% 215x5x4, 210x5x5

SSB Box 165x5x4

LM Rows 10x45,55,65

I used both the straight barbell and multi-grip barbell to try to figure out how much difference there is between them. I alternated 215 on BB-MGBB-BB and then dropped 5 pounds for the next 5 sets of MGBB. I should have dropped another 5, but I was too lazy to take 45s off the bar. I finished the 9th set back on 215 with the BB and it felt about like the 8th set with 210 on the MGBB. I think I made some slight form improvements with the MGBB. I think the shape of the bar makes me want to keep it out over my chest at the top instead of over my shoulders for fear of hitting the hooks. I got better at driving it back towards my shoulders on the later sets.

SSB made my lower back tired. TBDL was easier. And then I broke my new rules about no squatting and pulling on the same day by doing the LM Rows. Shouldn't have done that. And then I was too tired for LTEs and Curls.

[TheFlush]

2019-02-15 Session 19

Bench 85% 265x2x1, 90% 280x1x1, 85% 262.5x3, 265x2x1

TBDL 225x5x6, 225x10x1

Curls 60x10x4

First attempt at the hi-vol 85%, with a 90% single thrown in. Right shoulder needed some warmup, but felt good once there was weight on the bar. 90% single went well and ties a recent PR. 85% seemed uneven and when I got to the last set I realized I misloaded the bar by having a 2.5 on 1 side and a 5 on the other. Last 85% double felt decent with the correct weight on the bar. Shoulder felt good until doing curls. Hopefully it will recover quickly. 2 days off and then I think I will add 5 to e1RM and start over with 65%x7x??

I need someone to coach me on loading a bar, because I also forgot to add weight for TBDL. Glad I did the extra set at the end.

[TheFlush]

I don't really know what RPE this 90% (280) single was. Theoretically it would be 7-7.5, but I have my doubts that I could have done 2 or 3 more. But as s single it wasn't too hard and I knew I would get it.

[TheFlush]

2019-02-18 Session 20

Bench w multigrip bar 63% 200x7x7, 200x5x1

SSB 170x5x1

I have a cold/sinus infection which kind of sucks. Didn't eat at all today before lifting after 11AM and that didn't help much either. I was getting light headed on my SSB squats so I quit after 1 set. Bench was OKish. Even with the multi-grip bar my right shoulder feels off, but not truly painful while lifting. Will have to wait a day to see how it really feels. Sets of 7 are still harder than 5s or anything else. I even gave myself so more rest after each set after the 5th set. Still couldn't complete the 8th set.

[TheFlush]

2019-02-21 Session 21

Bench w/ multi-grip bar

68% 215x5x9

Right shoulder hurt during most reps, particularly the last of each set. Right side definitely slower to go up. Doesn't hurt bad though. Will take 2 days off for recovery and might try straight bar with narrow grip next time just to compare.

Had to leave to take son to baseball practice as soon as done with bench and when I got back I decided food was more important than completing the workout.

[TheFlush]

2019-02-23 Session 22

Bench 65% 205x7x5, 205x6x1, 190x5x1, 185x7x2

TBDL 225x6x1, 225x7x5

Shoulder might feel better with straight bar and narrow grip than the multi-grip bar. Still get fatigued too quickly on sets of 7. Had to drop weight in order to get the volume in. Not sure if a conditioning issue or if my assumed e1RM is too high.

[TheFlush]

2019-02-25 Session 23

Bench 85% 270x2x1, 90% 285x1x1 (PR), 85% 270x2x4

TBDL 235x10x4

My 90% 285 lb single is a recent PR by 5 pounds. I benched 280 on Nov 1st, but my programming just hasn't called for me to go heavy since then. My all time PR is 325 from about 25 years ago. Single went well, better than the 85% doubles. 2nd rep of doubles was harder than the heavier single. Right shoulder feels it a bit right now.

TBDL were light, but it gets hard to do 10 reps. Quads and back feel it.

[TheFlush]

2019-03-10 Session 24 of 30 planned

Bench 65% of previous e1RM 205x7x1, 205x5x4

TBDL 225x5x5

First session is almost 2 weeks and it felt like crap. Probably should have based it off a lower e1RM. Right shoulder hurts despite all the extra recovery. Can't wait for the DOMS.

Reason for the layoff is that the day after adding an extra day of recovery my son ended up back in the hospital again due to atrial flutter, SVT, and a blood clot. I spend 4 nights in a hospital chair, which means no sleep. This was heading into the one week all year I could not miss at work due to a big audit. So I slept at the hospital, drove 1.5 hours to work, worked 10 hours, and then drove back to the hospital. Once he was discharged (he is fine, but not "cured") I was exhausted after work and just didn't want to lift. And 2 weeks ago the transmission in my wife's van died so yesterday we drove 7 hours round trip to save $2000 on a new one which made me not want to lift yesterday. Lame excuses, I know.