Mike's “I don’t really feel like lifting weights now “ Log
Moderator: Chebass88
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- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Wednesday November 23, 2022
Squat
235 lbs x 2,2,2,2,2,2,2,2,2,2 (10 x 2, 60 sec)
DL’s
285 lbs x 1,1,1,1,1,1,1,1,1,1 (10 x 1, 30 sec)
Goblet Squat
35 lbs x 10,10,10 (60 sec)
Banded Pull Through
X 12,12,12 (60 sec)
Airdyne
20 minutes
5 easy
2 hard,3 easy x 3
Squat
235 lbs x 2,2,2,2,2,2,2,2,2,2 (10 x 2, 60 sec)
DL’s
285 lbs x 1,1,1,1,1,1,1,1,1,1 (10 x 1, 30 sec)
Goblet Squat
35 lbs x 10,10,10 (60 sec)
Banded Pull Through
X 12,12,12 (60 sec)
Airdyne
20 minutes
5 easy
2 hard,3 easy x 3
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- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Friday November 25, 2022
Bench w Bands, Reds Double Wrapped
225 lbs x 1
205 lbs x 2
170 lbs x 5,5,5 (90 sec)
Fat Bar Pull Ups
BW (182 lbs) x 4,3,4,4,4,4 (6x 4, 60 sec)
Standing EZ Bar Triceps Extensions
75 lbs x 12,12,12
Run
40 minutes
3.65 miles
10:58/mile
Notes: Felt strong with the weights, and sluggish on the run. Lots of food yesterday probably explains both.
Bench w Bands, Reds Double Wrapped
225 lbs x 1
205 lbs x 2
170 lbs x 5,5,5 (90 sec)
Fat Bar Pull Ups
BW (182 lbs) x 4,3,4,4,4,4 (6x 4, 60 sec)
Standing EZ Bar Triceps Extensions
75 lbs x 12,12,12
Run
40 minutes
3.65 miles
10:58/mile
Notes: Felt strong with the weights, and sluggish on the run. Lots of food yesterday probably explains both.
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- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Sunday November 27, 2022
Sumo DL
405 lbs x 1
425 lbs x 1
445 lbs x 1
460 lbs x 1 (PR)
135 lbs x 10,10,10
Reverse Lunge
65 lbs x 8,8,8
Front Rack Reverse Lunge
65 lbs x 8
Zercher Reverse Lunge
65 lbs x 8
Front Squat
135 lbs x 5
155 lbs x 5
165 lbs x 5
Airdyne
25 minutes w 20/1:40 intervals x 8
Notes: Not sure where that came from. I have only ever used Sumo DL’s as a supplemental movement, so this is my new DL PR as well. Previous best was 455 conventional done in 2018. I knew it was there after the 425 single and there was definitely more in the tank. Kind of thought my PR days were behind me. Did the light Sumo’s instead of the planned back off work to pump some blood in the lower back. Zerchers felt best out of the the three reverse lunges by far. Took video but not sure how to post it.
Sumo DL
405 lbs x 1
425 lbs x 1
445 lbs x 1
460 lbs x 1 (PR)
135 lbs x 10,10,10
Reverse Lunge
65 lbs x 8,8,8
Front Rack Reverse Lunge
65 lbs x 8
Zercher Reverse Lunge
65 lbs x 8
Front Squat
135 lbs x 5
155 lbs x 5
165 lbs x 5
Airdyne
25 minutes w 20/1:40 intervals x 8
Notes: Not sure where that came from. I have only ever used Sumo DL’s as a supplemental movement, so this is my new DL PR as well. Previous best was 455 conventional done in 2018. I knew it was there after the 425 single and there was definitely more in the tank. Kind of thought my PR days were behind me. Did the light Sumo’s instead of the planned back off work to pump some blood in the lower back. Zerchers felt best out of the the three reverse lunges by far. Took video but not sure how to post it.
- Hardartery
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Re: Mike's Montana Method
Free Youtube account, upload, "Get shareable link", paste link into comments.MikeMullany wrote: ↑Sun Nov 27, 2022 2:24 pm Sunday November 27, 2022
Sumo DL
405 lbs x 1
425 lbs x 1
445 lbs x 1
460 lbs x 1 (PR)
135 lbs x 10,10,10
Reverse Lunge
65 lbs x 8,8,8
Front Rack Reverse Lunge
65 lbs x 8
Zercher Reverse Lunge
65 lbs x 8
Front Squat
135 lbs x 5
155 lbs x 5
165 lbs x 5
Airdyne
25 minutes w 20/1:40 intervals x 8
Notes: Not sure where that came from. I have only ever used Sumo DL’s as a supplemental movement, so this is my new DL PR as well. Previous best was 455 conventional done in 2018. I knew it was there after the 425 single and there was definitely more in the tank. Kind of thought my PR days were behind me. Did the light Sumo’s instead of the planned back off work to pump some blood in the lower back. Zerchers felt best out of the the three reverse lunges by far. Took video but not sure how to post it.
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Thanks man. I have a YouTube account but can’t seem to upload and can’t be bothered messing around with this. I already spent way too much time trying to figure it out. I know this used to be easier a few years ago. Starting to sound like an old man.
Monday November 28, 2022
Run
2.5 miles
27:26
10:56/mile
Notes: Awful run. Legs felt so heavy. Not surprising I suppose. Planned on 3 miles, but walked the last 1/2 mile.
Monday November 28, 2022
Run
2.5 miles
27:26
10:56/mile
Notes: Awful run. Legs felt so heavy. Not surprising I suppose. Planned on 3 miles, but walked the last 1/2 mile.
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Wednesday November 30, 2022
Bench
185 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 90 sec)
Press
100 lbs x 9,8,7
Lat Pulldown
100 lbs x 12,12,10
BB Curls
45 lbs x 12,12,10
Facepull
X 20,20,20
Bench
185 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 90 sec)
Press
100 lbs x 9,8,7
Lat Pulldown
100 lbs x 12,12,10
BB Curls
45 lbs x 12,12,10
Facepull
X 20,20,20
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- Registered User
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- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Thursday December 1, 2022
Paused Squat
250 lbs x 2,2,2,2,2,2,2,2 (8x2, 90 sec)
DL
305 lbs x 1,1,1,1,1,1,1,1 (8x1, 30 sec)
Goblet Squat
45 lbs x 10,10,10 (60 sec)
Banded Pull Through
X12,12,12,12 (60 sec)
Airdyne
20 minutes
5 easy
2 hard/3 easy x 2
2 1/2 hard/2 1/2 easy x 1
Paused Squat
250 lbs x 2,2,2,2,2,2,2,2 (8x2, 90 sec)
DL
305 lbs x 1,1,1,1,1,1,1,1 (8x1, 30 sec)
Goblet Squat
45 lbs x 10,10,10 (60 sec)
Banded Pull Through
X12,12,12,12 (60 sec)
Airdyne
20 minutes
5 easy
2 hard/3 easy x 2
2 1/2 hard/2 1/2 easy x 1
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Saturday December 3, 2022
Run
45 minutes
4.1 miles
10:59/mile
Notes: Done in a nice steady rain with gusty winds and I really didn’t mind. Not a good pace at all, but slowly increasing the duration of these long runs.
Run
45 minutes
4.1 miles
10:59/mile
Notes: Done in a nice steady rain with gusty winds and I really didn’t mind. Not a good pace at all, but slowly increasing the duration of these long runs.
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Saturday December 3, 2022
TnG CG Bench
245 lbs x 1
255 lbs x 1
265 lbs x 1
270 lbs x 1
275 lbs x 1 (PR)
245 lbs x 2
205 lbs x 5,5,5 (90 sec)
Fat Bar Pull-ups
BW (181 lbs) x 4,4,4,4,4,4,4 (7 x4, 60 sec)
Standing EZ Bar Triceps Extension
80 lbs x 10,10,10 (60 sec)
Notes: 275 lbs is 5 lbs below my all time Bench PR, although that was done with a slight pause. Pretty sure I could have added 6 lbs and got it, but took the CG PR.
TnG CG Bench
245 lbs x 1
255 lbs x 1
265 lbs x 1
270 lbs x 1
275 lbs x 1 (PR)
245 lbs x 2
205 lbs x 5,5,5 (90 sec)
Fat Bar Pull-ups
BW (181 lbs) x 4,4,4,4,4,4,4 (7 x4, 60 sec)
Standing EZ Bar Triceps Extension
80 lbs x 10,10,10 (60 sec)
Notes: 275 lbs is 5 lbs below my all time Bench PR, although that was done with a slight pause. Pretty sure I could have added 6 lbs and got it, but took the CG PR.
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- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Monday December 5, 2022
Pin Squat
305 lbs x 1
315 lbs x 1
325 lbs x 1
335 lbs x 1
345 lbs x 1
Rack Pull, Mid Shin
315 lbs x 5,5,5
Zercher Reverse Lunge
70 lbs x 8,8,8
Triceps Pressdown
40 lbs x 15,15,15,15,15,15
Airdyne
25 minutes w 20/1:40 Intervals x 8
Pin Squat
305 lbs x 1
315 lbs x 1
325 lbs x 1
335 lbs x 1
345 lbs x 1
Rack Pull, Mid Shin
315 lbs x 5,5,5
Zercher Reverse Lunge
70 lbs x 8,8,8
Triceps Pressdown
40 lbs x 15,15,15,15,15,15
Airdyne
25 minutes w 20/1:40 Intervals x 8
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Wednesday December 7, 2022
Bench
195 lbs x 2,2,2,2,2,2,2,2,2,2 (10x2, 90 sec)
Press
85 lbs x 12,12
75 lbs x 12
Lat Pulldown
90 lbs x 15,15
80 lbs x 14
BB Curls
45 lbs x 12,12,10
Facepulls
X 20,20,20
Bench
195 lbs x 2,2,2,2,2,2,2,2,2,2 (10x2, 90 sec)
Press
85 lbs x 12,12
75 lbs x 12
Lat Pulldown
90 lbs x 15,15
80 lbs x 14
BB Curls
45 lbs x 12,12,10
Facepulls
X 20,20,20
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Thursday December 8, 2022
Run
3 miles
29:40
9:53/mile
10:13
9:57
9:29
Notes: Excellent run today. Done after work, while
I fasted all day, and after being upset by some work and family shit. Pace got better with each successive mile without consciously trying to run faster.
Run
3 miles
29:40
9:53/mile
10:13
9:57
9:29
Notes: Excellent run today. Done after work, while
I fasted all day, and after being upset by some work and family shit. Pace got better with each successive mile without consciously trying to run faster.
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Friday December 9, 2022
Paused Squat
265 lbs x 2,2,2,2,2,2,2,2 (8x2, 90 sec)
Speed DL
325 lbs x 1,1,1,1,1,1,1,1 (8x1, 30 sec)
Banded Pull-Through
X 15,15,15 (60 sec)
Triceps Pressdown
40 lbs x 15,15,15,15,15
Airdyne
20 minutes
10 easy
2.5 easy/2.5 hard x 2
Paused Squat
265 lbs x 2,2,2,2,2,2,2,2 (8x2, 90 sec)
Speed DL
325 lbs x 1,1,1,1,1,1,1,1 (8x1, 30 sec)
Banded Pull-Through
X 15,15,15 (60 sec)
Triceps Pressdown
40 lbs x 15,15,15,15,15
Airdyne
20 minutes
10 easy
2.5 easy/2.5 hard x 2
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Sunday December 11, 2022
Run
50 minutes
4.6 miles
10:52/mile
Notes: Nice easy run.
Run
50 minutes
4.6 miles
10:52/mile
Notes: Nice easy run.
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Sunday December 11, 2022
Bench w Chains (60 lbs)
205 lbs x 1
210 lbs x 1
215 lbs x 1
220 lbs x 1
225 lbs x 1
200 lbs x 2
170 lbs x 5,5,5 (90 sec)
Fat Bar Pull-ups
BW x 4,4,4,4,4,4,4,4 (8x4, 60 sec)
Standing EZ Triceps Extension
80 lbs x 12,12,12 (60 sec
Bench w Chains (60 lbs)
205 lbs x 1
210 lbs x 1
215 lbs x 1
220 lbs x 1
225 lbs x 1
200 lbs x 2
170 lbs x 5,5,5 (90 sec)
Fat Bar Pull-ups
BW x 4,4,4,4,4,4,4,4 (8x4, 60 sec)
Standing EZ Triceps Extension
80 lbs x 12,12,12 (60 sec
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Tuesday December 13, 2022
High Bar Squat
225 lbs x 5
235 lbs x 5
245 lbs x 5
Rack Pull, Mid Shin
405 lbs x 1
425 lbs x 1
445 lbs x 1
355 lbs x 3,3,3
Reverse Lunge
65 lbs x 10,10,10
Airdyne
25 minutes w 20/1:40 intervals x 9
Notes: Rack pulls have just never felt natural to me. They always seem harder than pulls from the floor.
High Bar Squat
225 lbs x 5
235 lbs x 5
245 lbs x 5
Rack Pull, Mid Shin
405 lbs x 1
425 lbs x 1
445 lbs x 1
355 lbs x 3,3,3
Reverse Lunge
65 lbs x 10,10,10
Airdyne
25 minutes w 20/1:40 intervals x 9
Notes: Rack pulls have just never felt natural to me. They always seem harder than pulls from the floor.
-
- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Wednesday December 14, 2022
Run
3 miles
29:46
5 easy
3 hard/2 easy x4
4:46 easy
Notes: Tried keeping the easy sections at around 11 min miles, and the hard sections at 9:30 miles, but looked down at the watch and saw 8:40 miles a lot. Still, all done while breathing through my nose only. Good run.
Run
3 miles
29:46
5 easy
3 hard/2 easy x4
4:46 easy
Notes: Tried keeping the easy sections at around 11 min miles, and the hard sections at 9:30 miles, but looked down at the watch and saw 8:40 miles a lot. Still, all done while breathing through my nose only. Good run.
-
- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Friday December 16, 2022
Paused Bench
208 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 2 minutes)
Press
75 lbs x 15,14
65 lbs x 10
Lat Pulldown
80 lbs x 20,20
70 lbs x 15
BB Curls
45 lbs x 15,12,10
Facepulls
X 20,20,20
Notes: Took 60 seconds rest on all the accessory lifts and caught a great pump from them.
Paused Bench
208 lbs x 3,3,3,3,3,3,3,3,3,3 (10 x 3, 2 minutes)
Press
75 lbs x 15,14
65 lbs x 10
Lat Pulldown
80 lbs x 20,20
70 lbs x 15
BB Curls
45 lbs x 15,12,10
Facepulls
X 20,20,20
Notes: Took 60 seconds rest on all the accessory lifts and caught a great pump from them.
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Saturday December 17, 2022
Paused Squat
285 lbs x 2,2,2,2,2,2,2,2 (8x2, 90 sec)
DL
350 lbs x 1,1,1,1,1,1,1,1 (8x1, 30 sec)
Goblet Squat
40 lbs x 10,10,10 (60 sec)
Banded Pull-Through
X 15,15,15
Triceps Pressdown
40 lbs x 20,20,20,20,20
Paused Squat
285 lbs x 2,2,2,2,2,2,2,2 (8x2, 90 sec)
DL
350 lbs x 1,1,1,1,1,1,1,1 (8x1, 30 sec)
Goblet Squat
40 lbs x 10,10,10 (60 sec)
Banded Pull-Through
X 15,15,15
Triceps Pressdown
40 lbs x 20,20,20,20,20
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- Registered User
- Posts: 462
- Joined: Sun Mar 11, 2018 2:32 pm
- Location: Seaford, NY
- Age: 51
Re: Mike's Montana Method
Sunday December 18, 2022
Run
55:08 minutes
5.02 miles
10:58/mile
Notes: Nice, easy long run. Pace was right where I wanted it.
Run
55:08 minutes
5.02 miles
10:58/mile
Notes: Nice, easy long run. Pace was right where I wanted it.