thejosef's training log- Hanley Bench HVLF + randomness

[thejosef]

More exercise variation, really? I thought The Bridge switched most lifts around every 4 weeks? Seems like a strength focused program would have less variety, interesting.

@AaronM, to attempt at clarifying, the Bridge 2.0 switches most supplemental lifts every 4 weeks, that's correct. The Strength template just runs longer (12 weeks vs. 7) and sometimes switches supplemental lifts more often than 4 weeks (has some lifts for 1 week, some for 2 weeks, some for 3, 4, etc.). Both programs keep the competition lifts the same throughout, and each program does the main competition lift 1x per week.

As far as actual numbers go:
The Bridge 2.0 has 13 different lifts. (Note that I am not comparing "The Bridge" (1.0) as it was not included on their templates that I purchased)
12 week Strength Template has 25 different lifts.

Here is what Barbell Medicine says about the different templates:
https://forum.barbellmedicine.com/forum ... -overviews

Hope that helps!

[AaronM]

Cool beans, thanks!

[thejosef]

BBM Strength - W1D2
Bw: 152.5

Deadlift (conv)
115 x 5
155 x 4
205 x 3
255 x 1
275 x 1 @ 7
297.5 x 1 @ 8
238 x 5 @ 6
238 x 5 @ 6
238 x 5 @ 7
238 x 5 @ 6
238 x 5 @ 6
5x5 after a heavy-ish attempt on DL is challenging, for me at least. DL is my worst lift, but I'm trying to fix that..



Close Grip Bench Press
45 x 10
95 x 4
145 x 4
185 x 4 @ 7
192.5 x 4 @ 8
200 x 4 @ 9
200 x 4 @ 8.5
Me and CGBP are podnuhs.. we always get along great.

303 Tempo Squat
115 x 10
155 x 10 @ 7
These are awesome!! ..said no one ever. =/ Is this considered cardio? Lol. Honestly, I ran out of time on these.

Notes:
Got in the gym a little late (5:45am), but still got some decent work in. Also, the RTS site/app is pretty awesome. I've been tracking fatigue and my lifts for a couple weeks. It's pretty neato for tracking e1RM on all lifts. Not to mention, copy/pasting my session from there to here is SO EASY.

[thejosef]

BBM Strength - W1D3
Bw: 151.2
5:40am

Squat
45 x 5
115 x 5
155 x 4
205 x 4
245 x 4 @ 7
255 x 4 @ 8.5
265 x 2 @ 8
No belt. Still adjusting to EARLY morning workouts. Energy level at about a 3/10 this morning. Not real happy with these numbers at all. Excuse number 2: if was frigid this morning in the gym. Lol. Very strange for April in Louisiana. My space heater is already boxed up in the attic!

Bench Press with Slingshot
45 x 5
115 x 5
165 x 4
205 x 4 @ 6.5
225 x 4 @ 8 *PR
235 x 4 @ 9 *PR *video
235 x 1 @ 8.0 + fail.
225 & 235 for 4s are both PRs on this movement. Second set of 235 was a legit (strange) fail on rep 2. Glad I had my safeties set properly! Though I got a brush burn on my neck from scooting out a little too quick (panicking) from the center knurl.



Middle Pin Deadlift (conv)
0 x 0
Woke up late. Skipped rack pulls. NOT COOL JOEY. Do better.

[thejosef]

BBM Strength - W2D1
Bw: ~152 lbs.

Squat with Belt
45 x 10
135 x 5
185 x 3
225 x 3
275 x 1 @ 6
297.5 x 1 @ 8 *video
240 x 5 @ 7
240 x 5 @ 7
240 x 5 @ 6.5
240 x 5 @ 7.5
240 x 5 @ 8
Meh. Nothing too spectacular here. Shooting for an easy 300 next week.



Pendlay Row
115 x 10 @ 6
135 x 10 @ 6.5
150 x 10 @ 7
R elbow medial pain (2/10) after squatting. Got better as I went though. 150 actually felt great.

Notes:
Kids up multiple times in the night = skipped bench press til tomorrow due to sleeping late. Grrrr.. I'm starting to see a pattern...

[thejosef]

BBM Strength - W2D2
Bw: ~152
5:30am

Bench Press with Belt
45 x 10
95 x 5
135 x 5
175 x 3 @ 6
205 x 1 @ 7
217.5 x 1 @ 8
174 x 5 @ 6.5
174 x 5 @ 5.5
174 x 5 @ 6
174 x 5 @ 6
174 x 5 @ 6
174 for 5s were flying up. Looking forward to 225 @ 8.0 SOON..

Deadlift (conv) with Belt
135 x 5
185 x 5
225 x 3
275 x 1 @ 7
300 x 1 @ 8
240 x 5 @ 6
This felt heavy. =/ Confidence not there today on DL.. used straps on 300.

303 Tempo Squat
0 x 0
Will try to hit this on Saturday.

Notes:
SLUGGISH this morning.. Motivation level about a 1/10. Seriously thinking about going back to late night lifting.. 5-6 hours of sleep ain't cuttin it.
Kinda random, but I sold my Rogue training bumper set yesterday to a buddy opening a strongman/powerlifting/oly gym nearby.. and mainly so I could buy more iron, heavy dumbbells, and an incline bench. Pretty stoked!

[cole]

you got a sick home setup bro

[thejosef]

you got a sick home setup bro

Thanks @cole! It's been a long work in progress. I'm very happy with where it is now, especially for it being such a small space (7'x18')

[thejosef]

BBM Strength - W2D3
Bw: 153.5
Sun. 2:30pm

Standing Military with Belt
45 x 5
75 x 5
95 x 3
115 x 1 @ 7
135 x 1 @ 8
108 x 5 @ 8
108 x 5 @ 7.5
108 x 5 @ 7.5
108 x n/a
108 x n/a

Squat
45 x 5
135 x 5
185 x 4
225 x 2
245 x 4 @ 7
255 x 4 @ 8
267.5 x n/a

Bench Press with Slingshot
n/a

Romanian Deadlift
n/a

Notes:
Well that SUCKED. Sunday "day" workout just doesn't work any more with two kids. My 3y/o was dying to join me during his supposed-to-be "rest time" and the 7 month old didn't wanna nap. Cool cool. #dadlife. (They're still awesome). Will try late evenings this week and pray for a miracle.

[thejosef]

Well, all the cool kids are on the Hanley (Montana Method) bandwagon so I'm jumping on too. Pretty rad of him to release a 2 week cycle template yesterday.. (I was doing "two week cycles" on my last few programs anyway. LOL. That's about all my attention span has been lately. ) Can't wait to try the Montana Method out! Here's what the program looks like:

[thejosef]

Montana Method - W1D1-1
Bw: 153.1
Mon. 9:30pm

Squat with Belt
45 x 10
115 x 5
165 x 4
205 x 3
227.5 x 5 @ 5
227.5 x 5 @ 5
227.5 x 5 @ 7
227.5 x 5 @ 6.5
227.5 x 5 @ 7.5
227.5 x 5 @ 7.5
6 worksets & strict 2 minute rests made this a lil SPICY!

Bench Press with Belt
45 x 10
95 x 5
135 x 3
165 x 5 @ 5
165 x 5 @ 5
165 x 5 @ 5
165 x 5 @ 5
165 x 5 @ 5
165 x 5 @ 7
165 x 5 @ 7.5
90 second rest. 7 worksets @ 70%.. Easy peezy

Pull Up
Bw chins x 10
Bw pull-ups x 5
Bw chins x 5
Bw thick grip pull ups x 4
part of 10 min density block.. I've been ignoring pull-ups forever. Time to bring them back.

Dumbbell Row
55 x 10 L
55 x 10 R
55 x 8 L
55 x 8 R
55 x 6 L
55 x 6 R
55 x 5 L
55 x 5 R
part of 10 min density block.. this got heavy quick. Haven't done these in a while.

Notes:
Fun first day of The Montana Method.. took a little over an hour. I like the timed rest to keep things tight. Pull ups and Db rows were harder than they shoulda been.. hopefully that'll improve quickly with continued practice/work.

[cb]

Good luck with the Montana Method! I’ve a couple of Gainz Goblins pretty much the same age as yours, so the fatigue management aspect has been a big deal for me.

[thejosef]

Good luck with the Montana Method! I’ve a couple of Gainz Goblins pretty much the same age as yours, so the fatigue management aspect has been a big deal for me.

Thanks @cb! I'm pumped Hanley put out a template.. I've been trying to sparse one together based on his concepts, but wasn't confident in it. I'm ready to roll now.

[thejosef]

Montana Method - W1D2-1
Bw: 153.4
Wed. 5:30am

Standing Military with Belt
45 x 5
75 x 5
95 x 3
115 x 1
137.5 x 1 @ 8.5
140 x 1 @ 9 *video
112 x 4 @ 8
112 x 4 @ 8.5
112 x 4 @ 8.5
112 x 3 @ 8.5
112 x 3 @ 8.5
112 x 2 @ 8.5
112 x 1 @ 8.5
112 x 1 @ 9
112 x 1 @ 9.5
7 minute density block = 23 reps. That was interesting.. hope I'm doing these right.. should i be going to a @9.0, @9.5? Will need to read up on this...



Ab Wheel
5
5
10
I did the first two sets b/w press density block sets, but wasn't sure if that was gonna hurt press, so just did 10 after press was done..

Notes
Nice, easy day. Loosened all rack bolts and re-tightened after re-positioning rack a few months ago. Lol. Feels even more solid now. Looking forward to tomorrow's workout.

[thejosef]

Montana Method - W1D3-1
Bw: 155.1 lbs.
Thurs. 9:40pm (1:30)

Squat with Belt
45 x 5
115 x 5
165 x 4
195 x 3
227.5 x 2
252.5 x 1 @ 5
252.5 x 1 @ 5.5
267.5 x 1 @ 5.5
292.5 x 1 @ 7.5 *video
took too long on these.. but overall, good stuff. 292.5 moved well.



Bench Press with Belt
45 x 5
105 x 5
142.5 x 3
165 x 2
182.5 x 1 @ 5
182.5 x 1 @ 6
200 x 1 @ 7
217.5 x 1 @ 8 *video
Eh. Ready to start seeing some more progress here. Current e1RM is around 235-236. All-time PR is 245. Would love to see 250 happen in a couple months.



Close Grip Bench Press
152.5 x 8 @ 5
152.5 x 8 @ 5.5
152.5 x 8 @ 7
I think CGBP might be one of my favorite lifts. I think it's as strong as my normal bench press.

Deadlift (conv) with Belt
135 x 5
185 x 3
225 x 1
250 x 1
270 x 1 @ 7
292.5 x 1 @ 8 *video
245 x 4 @ 7
245 x n/a
245 x n/a
245 x n/a
245 x n/a
Pretty worn out by the time I got to DL. Couldn't quite finish all these.. Used straps on top single, which is kinda lame.



Notes:
LONG workout tonight, well for me anyway (1.5 hours). Still a good session overall. Chugged milk & protein before bed/weighing in (not my norm), so I guess that's why I'm up to 155. Lol.

[thejosef]

Montana Method - W1D4-1
Bw: 152.4
Mon. 5:35am (1:15)

Squat with Belt
45 x 5
135 x 5
185 x 3
225 x 2
245 x 1
260 x 3 @ 5 *video
260 x 3 @ 6.5
260 x 3 @ 6.5
260 x 3 @ 6
260 x 3 @ 6
-Solid. Focused on less arm involvement (think "more back tightness, less hold bar with arms") and it helped my elbow tremendously. Sweet.



Bench Press with Belt
45 x 5
95 x 5
135 x 3
165 x 2
190 x 3 @ 6 -Tng
190 x 1 @ 5 -Comp Pause
190 x 3 @ 5.5 -Tng
190 x 1 @ 5 -Comp Pause
190 x 3 @ 6 -TnG
190 x 1 @ 5.5 -Comp Pause
190 x 3 @ 5.5 - Tng
190 x 1 @ 5 -Comp Pause
-Fun (light) stuff.

Snatch Grip Deadlift (conv)
85 x 5
135 x 5
180 x 5 @ 5
180 x 5 @ 5
180 x 5 @ 5
180 x 5 @ 5
-First time trying this DL variation. Back pump ftw. Neat.. I kinda like this one.

Notes:
-Smart move pushing this workout to the AM. Came in last night late and had absolutely zero motivation to lift so I went to bed. Great session this AM. I'm trying to be slightly more flexible with my schedule regarding morning or night, in hopes that I'll be less stressed out. Ha.
-First week of Montana Method and I like it a LOT. Though Day 3 is Brutal as far as workout length, but it's only once per week so I'll just have to plan ahead for it. I absolutely am not changing this program. Lol. Hanley is waaaaay smarter than me, so has this particular setup for a reason, and it makes sense to me, so I'm not touching it.

[thejosef]

Montana Method - W1D5-1
Sun. 1pm

1 Mile Run (w/ baby in new BOB Ironman Stroller)
9'09"
-Decent pace for being out of running shape.. and pushing a baby+stroller.. and it was HOT out. Lol.
-BOB Ironman stroller is legit. It has like zero rolling resistance. #DadLife

[thejosef]

Montana Method - W2D1-2 - Hypertrophy
Bw: ~152 lbs.
Wed. 5:40am (1:00)

Squat
45 x 5
115 x 5
165 x 4
205 x 3
225 x 1
245 x 4 @ 5
245 x 4 @ 5.5
245 x 4 @ 5
245 x 3 @ 5
245 x 3 @ 5
245 x 3 @ 6
245 x 3 @ 5
-Did these beltless.. for a slight variation.

Standing Military
45 x 5
75 x 4
95 x 3
112.5 x 27
-10 minutes Density Block: 5, 4, 3, 3, 3, 3, 3, 3

Notes:
-Got in the gym a little late. Took too much time resting on squats. Some were 2 minutes, some were 4 minutes, etc. Just not paying attention, really.
-My buddy is coming over to lift tonight, so I can check his form, so I saved Bench Press (hypertrophy) and Pull-up density block for tonight.

[thejosef]

Montana Method - C1W2D2 - Hypertrophy
Bw: ~152.5 lbs.
Wed. 8:45pm (0:45)

Bench Press
45 x 5
95 x 5
135 x 3
160 x 2
177.5 x 4 @ 6
177.5 x 4 @ 6
177.5 x 4 @ 6
177.5 x 3 @ 6
177.5 x 3 @ 6
177.5 x 3 @ 6
177.5 x 3 @ 6
Lifted with my buddy Paul. He smoked his squat at 315 x 2 for a massive 20# PR. Good times.

Pull Up
Bw x 42
7 minute density block: 6, 5, 4, 4, 4, 4, 3, 3, 3, 3, 3

Notes:
Due to a busy week, I did these after cutting grass, and after I did a workout in the morning.. so overall, not bad for a hectic day. Will definitely be taking a rest day Thursday, well, besides the swing set build that will be starting tomorrow evening.

[thejosef]

Montana Method - C1W2D3 - Power
Bw: ~152.5
Fri. 5:30am

Squat with Belt
45 x 5
115 x 5
160 x 3
195 x 3
227.5 x 2
252.5 x 1
252.5 x 1 @ 6
267.5 x 1 @ 6.5
292.5 x 1 @ 8.5
300 x 1 @ 8 *video
-Worked up to 92.5%. 292.5 moved slower than 300.. weird.



Bench Press with Belt
45 x 5
95 x 5
142.5 x 3
165 x 2
182.5 x 1 @ 5
182.5 x 1 @ 5
200 x 1 @ 6.5
212.5 x 1 @ 8
225 x 1 @ ~9.5 *video
-Worked up to 95%. 225... was.... eh.



Close Grip Bench Press
152.5 x 8 @ 5
152.5 x 8 @ 5.5
152.5 x 8 @ 8
-Lil bit of volume.. ~90 second rest

Notes:
Had to skip deadlift due to time.. massive swing set build happening today!!