2-Week "Montana Method" Template
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- Hanley
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2-Week "Montana Method" Template
Here's a 2-week template. Sorry for ugly formatting (if someone wants to make pretty tables..awesome). For each cycle, I'd either use an arbitrary load increment (say +5-10# on squat and deads and +2.5-5# on bench), or recalculate e1rms based on bar speeds.
Wk1D1
Squat
6x5@70%
Do sets of 5 until you hit a set @9...or until you complete set 6, whichever comes first.
Rest about 2 minutes between sets.
Bench
7x5@70%
Do sets of 5 until you hit an @9 set, or until you complete 7 sets of 5, whichever comes first.
Rest about 2 minutes between sets.
Chins/Pullups or Lat Pulldown or BB/DB Rows
10 minute density block
Wk1D2
Overhead Press
top single @9, then
7 minute density block using 80% of top single
HIIT/LISS
Wk1D3
Squat
warmup to
1x3@60%
1x2@70%
2 singles @77.5%
1@~82%
1@90%
Bench
warmup to
3@60%
2@70%
2 singles @77.5%
1@85%
1@92%
Closed-grip Bench Press
2-3x8@65% bench e1rm
Deadlift
1@90%, then
5x4@75%
Wk1D4: rest/chins/pullups OR cardio
Wk1D5:
Squat
warmup to
5x3@80%
Bench
warmup to
3@80%, TnG, rest, then
1@80% with comp pause, rest then
3@80%, TnG rest, then
1@80% with comp pause, rest then
3@80%, TnG rest, then
1@80% with comp pause, rest then
3@80%, TnG rest, then
1@80% with comp pause,
Snatch Grip Deadlift
warmup to
4 sets of 5 @~55% of conventional e1rm
Wk1D6&7: rest/chins/pullups OR cardio
####
Wk2D1
Squat
warmup to
3x4@75%, then using same weight
4x3@75%
Bench
3x4@75%, then using same weight
4x3@75%
Chins/Pullups or Lat Pulldown or BB/DB Rows
7 minute density block
Wk2D2:
Overhead Press
10 minute density block with last week's weight
HIIT/LISS
Wk2D3:
Squat
warmup to
1x3@60%
1x2@70%
2 singles @77.5%
1@~82%
1@90%
1@92-93%
Bench
warmup to
3@60%
2@70%
2 singles @77.5%
1@85%
1@90%
1@95%
Close-grip Bench Press
2-3x8@65% bench e1rm
Deadlift
1@92%
5x4@80%
Or, for less stress
1@92%, then
4-6 x3@80%
Wk2D4: rest/chins/pullups OR cardio
Wk2D5:
Squat
3x3@82%
3x2@82%
Bench (optional: briefly pause first rep of each set)
4x3@82%
2x2@82%
Snatch Grip Deadlift
warmup to
4x5@60% of conventional e1rm
Wk1D6&7: rest/chins/pullups OR cardio
Wk1D1
Squat
6x5@70%
Do sets of 5 until you hit a set @9...or until you complete set 6, whichever comes first.
Rest about 2 minutes between sets.
Bench
7x5@70%
Do sets of 5 until you hit an @9 set, or until you complete 7 sets of 5, whichever comes first.
Rest about 2 minutes between sets.
Chins/Pullups or Lat Pulldown or BB/DB Rows
10 minute density block
Wk1D2
Overhead Press
top single @9, then
7 minute density block using 80% of top single
HIIT/LISS
Wk1D3
Squat
warmup to
1x3@60%
1x2@70%
2 singles @77.5%
1@~82%
1@90%
Bench
warmup to
3@60%
2@70%
2 singles @77.5%
1@85%
1@92%
Closed-grip Bench Press
2-3x8@65% bench e1rm
Deadlift
1@90%, then
5x4@75%
Wk1D4: rest/chins/pullups OR cardio
Wk1D5:
Squat
warmup to
5x3@80%
Bench
warmup to
3@80%, TnG, rest, then
1@80% with comp pause, rest then
3@80%, TnG rest, then
1@80% with comp pause, rest then
3@80%, TnG rest, then
1@80% with comp pause, rest then
3@80%, TnG rest, then
1@80% with comp pause,
Snatch Grip Deadlift
warmup to
4 sets of 5 @~55% of conventional e1rm
Wk1D6&7: rest/chins/pullups OR cardio
####
Wk2D1
Squat
warmup to
3x4@75%, then using same weight
4x3@75%
Bench
3x4@75%, then using same weight
4x3@75%
Chins/Pullups or Lat Pulldown or BB/DB Rows
7 minute density block
Wk2D2:
Overhead Press
10 minute density block with last week's weight
HIIT/LISS
Wk2D3:
Squat
warmup to
1x3@60%
1x2@70%
2 singles @77.5%
1@~82%
1@90%
1@92-93%
Bench
warmup to
3@60%
2@70%
2 singles @77.5%
1@85%
1@90%
1@95%
Close-grip Bench Press
2-3x8@65% bench e1rm
Deadlift
1@92%
5x4@80%
Or, for less stress
1@92%, then
4-6 x3@80%
Wk2D4: rest/chins/pullups OR cardio
Wk2D5:
Squat
3x3@82%
3x2@82%
Bench (optional: briefly pause first rep of each set)
4x3@82%
2x2@82%
Snatch Grip Deadlift
warmup to
4x5@60% of conventional e1rm
Wk1D6&7: rest/chins/pullups OR cardio
Last edited by Hanley on Sun Apr 22, 2018 4:12 pm, edited 1 time in total.
- GlasgowJock
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Re: 2-Week "Montana Method" Template
I was wondering when there would be some *public material*. Thanks for this @Hanley
- stevan
- theoretical lifter only
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Re: 2-Week "Montana Method" Template
Very cool. What's the context for this? After LP? Where would you go from here? Longer blocks?
- Hanley
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Re: 2-Week "Montana Method" Template
Post LP. Post recovery from TM injuries. Comeback after layoff (I’ll probably run this very template myself for ~2 months...with front squats, of course).
Yeah...post novice, you could probably cycle through this a bunch of times, then move to a 4-8 week cycle.
- brettj
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- Hanley
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Re: 2-Week "Montana Method" Template
It is. If necessary, scale it down using the h-value calculator.
- JohnHelton
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Re: 2-Week "Montana Method" Template
This is great. I may very well scrap my previous plans for my next block. @Hanley Can you comment generally on expected rest? I'm under the impression that it is generally less than I'm use to. I see the 2 minutes b/w sets. Should we apply that consistently?
- TimK
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Re: 2-Week "Montana Method" Template
Thanks for posting this, very much appreciated!
I'm curious, what led to the lower deadlift vs. squat volume and use of SGDL?
I'm curious, what led to the lower deadlift vs. squat volume and use of SGDL?
- Hanley
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Re: 2-Week "Montana Method" Template
As much as I hate to admit this, I think squats are probably superior for hypertrophy & that squats transfer better to deadlift than vice versa.
SGDL: I think they have an uncanny ability to correct problems with back extension. They feel massively fucked if back extension isn’t there, so feedback on the technical fault is immediate & strong in a way that it’s not with conventional pulls. Also: jacked rhomboids, lats, traps & rear delts.
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Re: 2-Week "Montana Method" Template
- Hanley
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Re: 2-Week "Montana Method" Template
- It's the lone heavy-pull session of the week. I'm blowing apart the 48-hour recovery rule.
- Squat stress on Power Day is super low.
- Residual lumbar fatigue might be an issue on Strength Day squats. Managing the fatigue would have to be a case by case thing.
- There's really not much of an eccentric on pulls.
Other options for week 2 (if the prescription is too crazy);
top single at 90-92%, then
4-6 sets x 3 @80%
OR 1 at @8-8.5, then drop ~15%
for 4-6 sets of 3.
- damufunman
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Re: 2-Week "Montana Method" Template
Awesome @Hanley ! FWIW, I managed 1@92% then 5x3 @ 85% on deadlifts this weekend pretty easily (no measured barspeed decay). Why the switch from triples to 4s? Is this in lieu of hypertrophy pulls? I see you have SGDLs.
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Re: 2-Week "Montana Method" Template
This looks awesome! On a layoff at the moment, but excited to try this out asap. Here's a not-very-pretty table... I added RPE equivalents to some of the top singles, is that useful? Maybe misleading at the end of a ramping set.
week 1 | week 2 | |
1 | squat (6 or <@9)x5 @70% (2 minutes rest) |
(3x4, 4x3) @75% |
bench (7 or <@9)x5 @70% (2 minutes rest) |
(3x4, 4x3) @75% | |
chins / pullups or lat. pulldowns or BB/DB rows 10 minute density block |
7 minute density block | |
2 | over-head press 1 @9, 7 minute density block @80% of top single | 10 minute density block, same weight |
LISS / HIIT | LISS / HIIT | |
3 | squat 3 @60%, 2 @70%, 2x1 @77.5%, 1 @~82%, 1 @90% (@7-7.5) | 3 @60%, 2 @70%, 2x1 @77.5%, 1 @~82%, 1 @90%, 1 @92-93% (@8-8.5) |
bench 3 @60%, 2 @70%, 2x1 @77.5%, 1 @85%, 1@92% (@7.5-8) | 3 @60%, 2 @70%, 2x1 @77.5%, 1 @85%, 1 @90%, 1 @95% (@8.5-9) | |
close-grip bench 2-3x8 @65% of bench e1rm | 2-3x8 @65% | |
deadlift 1 @90% (@7-7.5), 5x4 @75% | 1 @92% (@7.5-8), (5x4 or 4-6x3) @80% | |
4 | rest / chins / pullups or cardio | rest / chins / pullups or cardio |
5 | squat 5x3 @80% | (3x3, 3x2) @82% |
bench 4x4 @80% tng except comp. pause & rest prior to last rep of each set | (4x3, 2x2) @82% tng except optional brief pause on first rep of each set | |
snatch-grip deadlift 4x5 @55% of conventional e1rm | 4x5 @60% | |
6 | rest / chins / pullups or cardio | rest / chins / pullups or cardio |
7 | rest / chins / pullups or cardio | rest / chins / pullups or cardio |
- cgeorg
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Re: 2-Week "Montana Method" Template
I've taken the percentages as prescriptions despite training readiness that day - there doesn't seem to be enough work close to failure to make feels on an 82% lift require backing off of a 90% lift to keep it at 7.5 - even if it ends up being an 8.5, it's just one. Curious what @Hanley's thoughts are on the matter.convergentsum wrote: ↑Mon Apr 23, 2018 4:04 am This looks awesome! On a layoff at the moment, but excited to try this out asap. Here's a not-very-pretty table... I added RPE equivalents to some of the top singles, is that useful? Maybe misleading at the end of a ramping set.
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Re: 2-Week "Montana Method" Template
Was just about to comment that I didn't think it was all that bad, but then realized I had 1@90 and 5x4 @ 77%. Special snowflake for the win.
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Re: 2-Week "Montana Method" Template
Can this be made a sticky so it's easy to find?
- cwd
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Re: 2-Week "Montana Method" Template
Many thanks, @Hanley.
I was planning to start a DUP-style program today anyway, your timing is perfect. Will attempt to follow it as-written, with whatever volume reductions my shitty recovery requires.
Allergy season is kicking off in Ohio, and historically I've had my worst episodes of tendinopathy when my allergies are bad. I'll be watching the inflammation closely.
I was planning to start a DUP-style program today anyway, your timing is perfect. Will attempt to follow it as-written, with whatever volume reductions my shitty recovery requires.
Allergy season is kicking off in Ohio, and historically I've had my worst episodes of tendinopathy when my allergies are bad. I'll be watching the inflammation closely.
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Re: 2-Week "Montana Method" Template
I've had a really excellent response to @Hanley's programming when it comes to tendinopathy and inflammation. I haven't even been wearing my knee sleeves the last few weeks.cwd wrote: ↑Mon Apr 23, 2018 7:40 am Many thanks, @Hanley.
I was planning to start a DUP-style program today anyway, your timing is perfect. Will attempt to follow it as-written, with whatever volume reductions my shitty recovery requires.
Allergy season is kicking off in Ohio, and historically I've had my worst episodes of tendinopathy when my allergies are bad. I'll be watching the inflammation closely.
- cwd
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Re: 2-Week "Montana Method" Template
Thanks @JonA, this is my goal in switching programs now.
Looking over the template closely, day 3 looks tough. I'll sandbag my e1rm targets a bit for the first cycle.