Matt's Montana Log

[MattBulmer]

Profile
Age: 45
Weight: 85 kg
Height: 178 cm
BF: 18%

Training History
12 months lifting experience
Have run SSLP, GGW, TM in that time
Best lifts (all Apr 2018) Squat 140kg x5x3, DL 140kg x5x3, Bench 90kg x5x5
Ended TM in Apr 2018 with wrecked shoulders and elbows and then took 2 week family vacation.
From mid-May 2018 found BBM, moved to their style of programming in an effort keep healthy, and from this week I'm taking guided programming from John Hanley.

Good to be here.

http://www.exodus-strength.com/ranking/

UPDATE: July 2018 PRs
Deadlift 180kg
Squat 170kg
Bench 105.5kg

Week 1: Ramp-Up

Wednesday, May 16th, 2018
Hypertrophy
Squat with Belt and Knee Sleeves Sets 5
112.5 x5
112.5 x5
112.5 x4
112.5 x4
112.5 x4
Bench Press with Belt and Wrist Wraps Sets 7
87.5 x1
72.5 x5
72.5 x5
72.5 x4
72.5 x4
72.5 x4
72.5 x4
Close Grip Bench Press Sets 1
67.5 x10
Pendlay Row with Straps Sets 7
70 x5
70 x5
70 x5
70 x5
70 x4
70 x4
70 x4

All weights Kgs

[MattBulmer]

Thursday, May 17th, 2018
Accessory
Middle Pin Seated Military with Belt and Wrist Wraps Sets 7
50 x5
50 x4
50 x4
50 x4
50 x4
50 x3
50 x3
Curls Sets 5
25 x8
25 x8
25 x8
25 x8
25 x8

All weights in Kgs

[MattBulmer]

Friday, May 18th, 2018
Power
Squat with Belt and Knee Sleeves Sets 6
95 x3
112.2 x2
120 x1
120 x1
127.5 x1
135 x1
Bench Press with Belt and Wrist Wraps Sets 6
62.5 x3
72.5 x2
82.5 x1
82.5 x1
87.5 x1
92.5 x1
Deadlift (conv) with Belt and Straps Sets 5
112.5 x4
112.5 x4
112.5 x4
112.5 x4
112.5 x4

All weights in Kgs

[MattBulmer]

Sunday, May 20th, 2018
Strength
Instagram
Squat with Belt and Knee Sleeves Sets 6
127.5 x2
127.5 x2
127.5 x2
127.5 x2
127.5 x2
127.5 x2
Bench Press with Belt and Wrist Wraps Sets 4
82.5 x3
82.5 x3
82.5 x3
82.5 x3
Romanian Deadlift Sets 3
65 x8
65 x8
65 x8

All weights in Kgs

[Wilhelm]

Welcome, @MattBulmer

Good to have you logging here.
Good looking first year.

[MattBulmer]

Thanks. Yes, happy with year 1, although it would have been better had I not wrecked myself with TM. However, at least the need to look for alternatives led me to this place. My goals for the end of year 3 is to get 300/400/500. This should be straight forward for the squat but much harder for bench and DL. Year 2 is part of that journey, with the primary goal being to adapt to higher volume training.

[ChrisMcCarthy1979]

Welcome!

[MattBulmer]

Thank you. Just read, and enjoyed, your log.

[MattBulmer]

Week 2

Wednesday, May 23rd, 2018
Hypertrophy
Instagram
Safety Bar Squat with Knee Sleeves Sets 6
These probably should have been done with 100kg; however, it's the first time I've used SSB for a while so I was conservative. Using SSB to try and reduce LBBS frequency to keep on top of a creaky left shoulder and elbow. No discomfort at all during this workout.

90x 6
90x 6
90x 6
90x 6
90x 6
90x 6
All 2 min rests

Bench Press with Belt and Wrist Wraps Sets 7
Last set was @8 RPE

72.5x 6
72.5x 6
72.5x 6
72.5x 6
72.5x 6
72.5x 6
72.5x 6
All 2 min rests

Pendlay Row Sets 10 in 10 mins
70x 5
70x 5
70x 5
70x 4
70x 4
70x 3
70x 3
70x 3
70x 3
70x 3

All weights in kgs

[MattBulmer]

Out of interest, here's a screenshot of virtually my entire training volume history (I think around 6 weeks of SSLP have been missed from the start as I hadn't started using the Fitness Notes app.) So this shows, in order:

• SSLP
  Vacaction
  HLM cycle 1
  HLM cycle 2
  TM cycle 1
  Vacation
  BBM/Montana method

Matt Volume.png

[MattBulmer]

Thursday, May 24th, 2018

Deadlift Hypertrophy

Deadlift: Sets 6
Weight Reps
145 kgs 1 @ 7
115 kgs 4
115 kgs 4
115 kgs 4
115 kgs 4
115 kgs 4

Overhead Press: Sets 8
Weight Reps
67.5 kgs 1 @ 9
52.5 kgs 4
52.5 kgs 4
52.5 kgs 4
52.5 kgs 4
52.5 kgs 4
52.5 kgs 3
52.5 kgs 2

All weights in kgs

[MattBulmer]

Friday, May 25th, 2018

Power

Squat: Sets 6
100 x3
112.5 x2
125 x1
125 x1
132.5 x1
145 x1

Bench Press: Sets 6
62.5 x3
72.5 x2
82.5 x1
82.5 x1
90 x1
96.5 x1

Close Grip Bench Press: Sets 3
68.2 x8
65 x8
65 x8

All weights in kgs

[MattBulmer]

Sunday, May 27th, 2018

Strength

Squats: Sets 5
127.5 kgs x3
127.5 kgs x3
127.5 kgs x3
127.5 kgs x3
127.5 kgs x3

Bench Press: Sets 6
84 kgs x3
84 kgs x3
84 kgs x3
84 kgs x3
84 kgs x3
84 kgs x3

Deadlift: Sets 6
130 kgs x2
130 kgs x2
130 kgs x2
130 kgs x2
130 kgs x2
130 kgs x2

All weights in kgs

[MattBulmer]

Week 3

Wednesday, May 30th, 2018

Hypertrophy

Safety Bar Squat: Sets 6
97.5 kgs x4
97.5 kgs x4
97.5 kgs x4
97.5 kgs x3
97.5 kgs x3
97.5 kgs x3

Bench Press: Sets 8
78.8 kgs x4
78.8 kgs x4
78.8 kgs x4
78.8 kgs x4
78.8 kgs x3
78.8 kgs x3
78.8 kgs x3
78.8 kgs x3

Pendlay Row: Sets 8
70 kgs x5
70 kgs x5
70 kgs x5
70 kgs x5
70 kgs x5
70 kgs x4
70 kgs x3
70 kgs x3

All weights in kgs

[MattBulmer]

Thursday, May 31st, 2018

Deadlift Hypertrophy

Deadlift: Sets 5
122.5 x4
122.5 x4
122.5 x4
122.5 x4
122.5 x4

Overhead Press: Sets 8
68 x1 @9 RPE
53 x5
53 x5
53 x5
53 x4
53 x3
53 x3
53 x3 in 7 mins

All weights in kgs

[MattBulmer]

Friday, Jun 1st, 2018

Power

Squat: Sets 7
100 kgs x3
112.5 kgs x2
125 kgs x1
125 kgs x1
132.5 kgs x1
145 kgs x1
150 kgs x1

Bench: Sets 6
63 kgs x3
73.5 kgs x2
81.5 kgs x1
81.5 kgs x1
90 kgs x1
96.5 kgs x1

Close Grip Bench: Sets 3
70 kgs x8
70 kgs x8
70 kgs x8

[MattBulmer]

Sunday, Jun 3rd, 2018

Strength

Squat: Sets 6
130 kgs x3
130 kgs x3
130 kgs x3
130 kgs x2
130 kgs x2
130 kgs x2

Bench: Sets 6
86 kgs x3
86 kgs x3
86 kgs x3
86 kgs x3
86 kgs x2
86 kgs x2

Deadlift: Sets 4
135 kgs x2
135 kgs x2
135 kgs x2
135 kgs x2

[MattBulmer]

Wednesday, Jun 6th, 2018

Hypertrophy

Safety Bar Squat Sets 6
95 x6
95 x6
95 x6
95 x6
95 x6
95 x6

Bench Press Sets 7
75 x6
75 x6
75 x6
75 x6
75 x6
75 x6
75 x6

Pendlay Row Sets 10
72.5 x4
72.5 x4
72.5 x4
72.5 x4
72.5 x4
72.5 x4
72.5 x4
72.5 x4
72.5 x4

All weights in kgs

[MattBulmer]

Thursday, Jun 7th, 2018

Deadlift Hypertrophy

Overhead Press Sets 8
68.5 x1 @9
53.5 x5
53.5 x5
53.5 x5
53.5 x4
53.5 x4
53.5 x3
53.5 x3

Deadlift Sets 6
150 x1 @7
120 x4
120 x4
120 x4
120 x4
120 x4

Allweights in kgs

[MattBulmer]

Friday, Jun 8th, 2018

Power

Squat Sets 6
100 x3
115 x2
125 x1
125 x1
135 x1
147.5 x1 @7.5

Bench Press Sets 6
65 x3
75 x2
83 x1
83 x1
91 x1
98.5 x1 @7.5

Close Grip Bench Press Sets 3
71 x8
71 x8
71 x8

All weights in kgs