Matt Neilsen's Log - A Hitchhiker's Guide to Montana

[MattNeilsen]

Glad it isn't just me feeling like the bench is light on H day. Feel like maybe I got the percentages wrong!

I checked with Hanley and we’re going to bump my e1RM by 10#. Everything has been moving so damn fast that it was time to go up.

I think I’ve been improving quickly both through increased practice and volume. I moved into Montana Method from LP where I was benching 1.5x/wk (when averaged out). Now that I’m benching 3x/wk, my form has gotten much more consistent and I’m not fighting rogue moment arms nearly as often.

The volume also seems to be working - my fiancé actually commented that my chest looks bigger. Is that possible after two and a half weeks? Not sure, but I’ll take it I’ll take measurements at the end of the first 4-week cycle to see what’s going on.

[BenM]

Yeah almost everyone seems to say that bench is one of those lifts that benefits from lots of volume. Because of my leg I'd been doing heaps of benching before I started with Hanley anyway, so I can't give him all the credit, but I feel ya on the chest thing - mine definitely looks bigger than it did a few months ago too. Wish I'd taken measurements, but I definitely have progress photos from last time I was at this weight.

It's certainly possible to grow in a couple of weeks I reckon, but it might not be all muscle.... Guess it depends how much you're eating too. But I'll be interested to see what the measurements say!

[MattNeilsen]

4/17/18 - Tuesday; W3, D2 (Power)
BW: 214 lbs

Squat - 1x3@60%, 1x2@70%, 2 singles @77.5%, 1@~82%, 1@90%, 1@92%
205 x 3
240 x 2
265 x 1
265 x 1
280 x 1
305 x 1
315 x 1 @7-7.5

Bench - 3@60%, 2@70%, 2 singles @77.5%, 1@85%, 1@90%, 1@95%
150 x 3
175 x 2
192.5 x 1
192.5 x 1
212.5 x 1
225 x 1
237.5 x 1 @9

Deadlift - 1@90%, 5x4@77%
405 x 1 @7.5
345, 5 x 4

CGBP - Drop load to 65% bench e1rm for 1xamrap
162.5 x 14

***Okay, first note: 3 PRs tonight! I don't know what the hell was in the water, but this was a great session
***Squat definitely moved faster than the 315 I did two weeks ago, as confirmed on video - felt really good
***Bench was moving great! That’s a big PR for me (previous PR was 225 lbs), and seems to be tracking perfectly with the new e1RM (250 lbs) @Hanley set for me. My only regret is I was so psyched up that I forgot to take video Next time!
***As an aside: fuck AMRAP sets. Mostly kidding That was a special burn. Did CGBP last because I forgot to do it after bench.

[BenM]

Awesome sauce on the PRs, mate! Top stuff!

[hector]

Yeah almost everyone seems to say that bench is one of those lifts that benefits from lots of volume.

I would agree 100%.
Congrats on your three PRs!

[iamsmu]

Nice progress here.

[cb]

Great work on the PRs! That’s impressive progress with your bench.

[MattNeilsen]

Thanks guys! It’s exciting to see such marked improvement so quickly. I know some of it has to do with form improvements (which will probably slow down over the next couple weeks), but I’m still very satisfied with the performance. Let’s hope the Montana Gainz Express keeps chugging along!

[heidikay]

That's wild! Glad things are progressing so well for you.

[MattNeilsen]

That's wild! Glad things are progressing so well for you.

Thanks, Heidi! I've been convinced for a long time that I'm just a terrible bencher. I'm really starting to wonder how much of that was a result of sub-optimal programming...

That being said, I'm still going to blame squat deficiencies on my long-ass femurs, and I don't care what anyone says

[MattNeilsen]

4/22/18 - Sunday; W4, D1 (Hypertrophy)
BW: 212 lbs

Squat - 5@55%, 4@65%, 3@75%, 4 sets of 2@85%
185 x 5
225 x 4
255 x 3
290, 4 x 2 @7-7.5

Bench - 5@55%, 4@65%, 3@75%, 5 sets of 2@85%
135 x 5
160 x 4
185 x 3
210, 5 x 2 @~7

RDL - 3x8 (@7-8)
275 x 8
295, 2 x 8 @7-7.5

***I was dragging a bit today - I did a 4-hour martial arts seminar yesterday (staff/spear training) and was remarkably sore this morning
***Bench should have been 212.5 but my microplates were at home; sets were moving quick
***RDLs continue to feel great

[MattNeilsen]

4/23/18 - Monday; W4, D2 (Aux.)
BW: 214 lbs

Press - 7 minute density block @70%
120 x 4, 3, 3, 3, 3, 3, 3, 3, 3, 4 = 32 reps

***I dropped the weight a bit since my highest tested 1RM is quite a bit lower than my e1RM - the session felt much better as a result

[MikeMullany]

Hey Matt. Late to the party, but congrats on the 3 PR’s!!

[MattNeilsen]

Hey Matt. Late to the party, but congrats on the 3 PR’s!!

Thanks, Mike! Nothing like mid-week PRs to bolster a man’s spirits

[MattNeilsen]

4/24/18 - Tuesday; W4, D3 (Power)
BW: 213 lbs

Squat - 3@60%, 2@70%, 5 singles @75%
205 x 3
240 x 2
255 x 1, 1, 1, 1, 1 @<6

Bench - 3@60%, 2@70%, 5 singles @75%
150 x 3
175 x 2
190 x 1, 1, 1, 1, 1 @<6

Deadlift - 5@60%, 5@75%, 3x2@85%
275 x 5
335 x 5
380, 3 x 2 @~6.5-7

***Not much in the way of notes for today's workout. The singles were all moving quickly, and deadlift felt strong today.

[BostonRugger]

Nice progress happening here. Good stuff, Matt.

[MattNeilsen]

Nice progress happening here. Good stuff, Matt.

Thanks, brother. I just watched your latest bench video - might as well just rate that @lol. Your bench is responding stupid fast, I love it!

[MattNeilsen]

4/26/18 - Thursday; W4, D4 (Strength)
BW: 216 lbs

Squat - 2 or 3 singles @ 92%, then (optional) 4x4@70%
275 x 1
315 x 1 @7.5
325 x 1 @8 (PR)
315 x 1 @7.5

Bench - 3 or 4 singles @92%, then (optional) 4x4@70%
195 x 1
215 x 1
230 x 1 @8
230 x 1 @8.5
230 x 1 @8.5
175, 4 x 4

SGDL - 5x5@55% of conventional e1rm
250, 5 x 5 @<6

***Squat was moving well, and 325 lb is the most I've ever done for a single, so that was fun. I completely forgot to do the volume work afterward; I thought about going back to do it, but I had to end the session to deal with work-related stuff.
***Bench bar path was feeling a little off today. I was going to try for a new PR but decided to stick with singles @92% since they weren't moving as fast as I would have liked to see
***I like SGDL a lot - it really helps me feel back extension (though by the same token, I find it very difficult to get into good extension on them)

[AW]

Good training log mate. Going from strength to strength on the Montana Method. I just learned that I can highlight the weights and it converts from LB to KG - genius! I'll follow your updates here.

[MattNeilsen]

Good training log mate. Going from strength to strength on the Montana Method. I just learned that I can highlight the weights and it converts from LB to KG - genius! I'll follow your updates here.

Welcome to the party!

I’m sorry to hear your arm is giving you problems. Hopefully that gets resolved quickly.