The Flush (Montana 2 week template)

[TheFlush]

2018-11-30

Bench
3 @ 60% 180
2 @ 70% 210
1 @ 77.5% 235
1 @ 77.5% 235
1 @ 85% 255
1 @ 85% 255
1 @ 85% 255

TB DL
74% 270x4x3, 270x3x4

Too lazy for bro work. Elbows did not hurt as much.

[TheFlush]

2018-12-02

Bench 80% 240x4x4 (3TnG + 1 1-Ct Pause)

TBDL 80% 290x3x5

BB Curls 80x8x4

STE 55x12x3

Elbows getting a little bit better.

[TheFlush]

2018-12-05

BP 75% 225x4x3, 225x3x4
TB DL 75% 275x4x3, 275x3x4

Left shoulder hurt more than my elbows, but there was a little bit of elbow pain too. Not too hard. Too lazy for bro work.

[TheFlush]

2018-12-08

Bench
3 @ 60% 180
2 @ 70% 210
1 @ 77.5% 235
1 @ 77.5% 235
1 @ 85% 255
1 @ 90% 270
1 @ 85% 255
1 @ 85% 255

TBDL
3 @ 61% 225
2 @ 70% 255
1 @ 77.5% 285
1 @ 77.5% 285
1 @ 85% 310
1 @ 90% 330
1 @ 85% 310
1 @ 85% 310

BB Curls
80x10x3

STE
55x12x1
60x12x2

Bench felt good. Elbows didn't hurt much until the curls and they hurt a bit now. DL feels hard off the floor and then feels easy.

[TheFlush]

2018-12-11

Bench 82% 250x3x4, 250x2x2

TBDL 82% 300x3x3, 300x3x2

Missed the monolift rack on the 3rd BP set. I think I was too far in front of the bar at set up and I missed the left side when reracking. Had to dump the left side while the right stayed racked. First time I have dumped any plates. I thought it would be louder.

The lifts themselves were OK. Wife had dinner ready. That is my excuse for not doing more today.

Son had his heart surgery 2 weeks ago. He is back lifting weights with his baseball and football teams already. I am sure it is sub-optimum programming, but he wants/needs to be part of the team(s) and would rather lift with them than with me.

[TheFlush]

2018-12-13

BP 70% 210x5x7

TBDL 70% 260x5x6

I lubed my elbows up with Icy Hot before lifting and they felt good during the session. I have a little bit of soreness now as I type. I used the excuse of trying to keep my elbows from hurting as an excuse for not doing more work today.

[TheFlush]

2018-12-15

Bench Press
3 @ 60% 180
2 @ 70% 210
1 @ 77.5% 235
1 @ 77.5% 235
1 @ 85% 260
1 @ 85% 260
1 @ 85% 260

TB DL
3 @ 61% 225
2 @ 70% 260
1 @ 77.5% 285
1 @ 77.5% 285
1 @ 85% 315
1 @ 85% 315
1 @ 85% 315

[TheFlush]

2018-12-17

SSB Squat
5x80
5x90
5x110
5x130
5x150
5x150
5x150

Bench 80% 242.5x4x4 (3 TnG + 1 1Ct Pause)

SGDL
55% of TBDL 205x5x4

First time ever with a SSB (Titan V2). I like it. I will run a short LP before switching it to MM. Worked up from the empty bar until it slowed down. Could definitely feel the need to brace harder at 150 pounds. Adductors will probably feel it tomorrow. Elbows were hitting knees. Probably sign of thoracic flexion.

Bench was work, but felt good. Minimal elbow pain.

First time doing SGDL in a while. will take some getting used to.

[TheFlush]

2018-12-20

SSB Squat 170x5x4

BP 75% 227.5x4x3, 227.5x3x4

SSB, Ab exercise or legs? Feels more like abs

BP, Power flickering in the garage made it interesting wondering if the power would go out mid set. Made it through and then as soon as I decided not to do anything else, racked all the weights, put the car back in the car, and prepped a plate of the pot roast my wife made, the power went out and has been out for a while now.

[TheFlush]

2018-12-22

SSB 150x5x1, 170x5x3

BP
3 @ 60% 180
2 @ 70% 210
1 @ 77.5% 235
1 @ 77.5% 235
1 @ 85% 255
1 @ 90% 272.5
1 @ 85% 255
1 @ 85% 255

DL
225x5x1
275x3x1
300x1x1
315x1x1
315x1x1

Trying to LP the SSB. My SSBs looks like LBBS. I need to be more upright when I get to heavier weight or I will get folded over.
Bench was OK.
First time doing conventional deadlift since maybe September. Felt OK. Should have done some back off sets.

[TheFlush]

2018-12-24

SSB 180x5x4

BP 82% 250x3x4 250x2x2

SGDL 205x5x4

Still trying to LP the SSB. Getting harder without a belt. Went with a little wider stance which might have felt better. Worked up a sweat in a cold garage. On BP I Felt a bit of that groin pain I had experienced a while back. Don't feel it on anything else.

[TheFlush]

2018-12-27

SSB 185x5x3

BP 70% 215x5x7

Landmine Rows
45x12, 55x10, 65x10, 75x10, 80x10

I have a sinus infection. It didn't affect training much although maybe I might have done an extra set of SSB if I felt better. 1st SSB set was beltless, next 2 with belt. Will continue to LP on SSB. Belt makes a big difference. Bench felt good. LM Rows weren't hard, but were awkward since I have never done them before. Will use them 1/week as light pull and adding weight each week. Probably should throw in some curls too, but didn't. Son lifted with me tonight, but he just wanted to max out bench and deadlift.

[TheFlush]

2018-12-29

SSB 190x5x3

BP
3 @ 60% 185
2 @ 70% 215
1 @ 77.5% 235
1 @ 77.5% 235
1 @ 85% 260
1 @ 85% 260
1 @ 85% 260

DL
5 @ 64% 225
4 @ 75% 265
1 @ 83% 290
1 @ 90% 315
0 @ 75% 265
0 @ 75% 265
0 @ 75% 265
0 @ 75% 265

I have been trying to do my first set of SSB beltless, but it is getting hard. With a belt is challenging but not hard. Will probably use the belt for everything for now on in order to continue the LP.

Bench was good.

DL was not good. I don't think my back was set good on my set at 315. And then when I was supposed to do some backoff work I forgot to take weight off the bar and I bailed at mid shin and decided I was done.

[TheFlush]

2019-01-01 Session # 1

SSB 195x5x4

BP 245x4x4 (3 TnG + 1 1Ct Pause)

SGDL 205x5x4

Great start to the year. Everything felt pretty good. On pace for 365 training sessions for the year.

[TheFlush]

2019-01-04

SSB 200x5x4

BP 75% 230x4x3, 230x3x4

LM Row 80x10x4

[TheFlush]

2019-01-06 Session #3

SSB 205x5x3

Bench Press
3 @ 60% 185
2 @ 70% 215
1 @ 77.5% 235
1 @ 77.5% 235
1 @ 85% 260
1 @ 90% 275
1 @ 85% 260
1 @ 85% 260

Sumo DL
225x5x1, 275x5x1, 315x0x1

SSB was OK. Bench top single at 275 was good, but theoretically it should be about RPE 7-7.5 and I am not sure I could do 3 or even 2 more. Just playing around with sumo DL. I'll need lots of practice. Worst part was the way my thumbs scratched my thighs on the way down. Didn't go heavy enough or do enough reps to really find out much.

[TheFlush]

2019-01-08 Session 4

SSB 210x5x4

BP 82% 250x3x5, 250x2x1

SGDL 210x5x4

Screwed up and did an extra rep on 5th set of BP. Was only supposed to be 2 reps, did 3 instead.

[TheFlush]

2019-01-11 Session 5

SSB 215x5x3

BP 70% 215x5x7

LM Rows 85x10x4

SSB getting harder. Will continue LP for a little while longer before switching to MM. Blew out my boxer briefs, but they were ready to go anyway.

Australian night on the garage gym stereo: Hoodoo Gurus and AC/DC.

[TheFlush]

2019-01-13 Session 6

SSB 220x5x3

Bench
3 @ 60% 185
2 @ 70% 215
1 @ 77.5% 240
1 @ 77.5% 240
1 @ 85% 265
1 @ 85% 265
1 @ 85% 265

Yesterday I walked on the treadmill for 20 minutes. My knee hurt a little afterwards. Today I shoveled snow before driving 3 hours round trip to take my daughter back to college. I didn't really want to lift today but I did anyway. Except I wussed out and considered the snow shoveling to be my back lifts.

[TheFlush]

2019-01-15 Session 7

SSB 225x5x3

Bench 80% 245x4x4 (3TnG + 1 1Ct Pause)

SGDL 210x5x2

SSB. Getting hard. Maybe end of mini LP. Back felt funny on last rep when I paused at the bottom. Don't do that.

Back still felt funny during SGDL. Only did half the prescribed work. Hate the sweatpants I wore for DLs.

Less than 20F out this morning. Not sure of the garage temp but it was cold. Still worked up a sweat during SSB and was huffing and puffing between sets.