From tapping kegs to pressing them. Bmontgomery87's journey to competition.

[NC_Tarheel]

Bro spot on rep 3....

[bmontgomery87]

Lol at dad spotting you. Is he a lifter?

Nice session This cube theory looks neat

Thanks bro.
No he's probably never lifted before. He said "I need to be doing this" and I told him I'd be glad to help.
My parents were over and since the training partner bailed I ran up and grabbed him.


Thad, loled at the cube story pic. well played.

[bmontgomery87]

I hit up a little foam rolling session last night. then around 530 my stomach felt really bloated and I got cramps.
In and out of the bathroom for an hour or so, then laid down. When I got up at 8 I started puking.
We had some friends over for dinner wednesday and apparently one of them had a stomach bug.

I ate some promethazine and passed out for about 10 hours. Feeling better this AM and I'm going to attempt to get my squats in.

[NC_Tarheel]

Too sick to go in to work




Finds the energy to squat







I like your style, sir

[bigwade800]

Indeed, Indeed

[TheMatzah]

hi ladies!





checking in post-puke squats

[bmontgomery87]

Too sick to go in to work
Finds the energy to squat
I like your style, sir

I only missed 1 scheduled workout this year when I feel down the steps. And I'm pretty sure I still went downstairs and deadlifted through tears.

Indeed, Indeed

hi ladies!

checking in post-puke squats

we'll see how it goes. I'm feeling pretty weak so I may have to shut it down early.
But we're roughly 16 weeks out so I'm starting to get locked in on meet mode. If I can get under the bar I'm gonna do it.

[FrmrHoss]

Oh man, I forgot all about your plunge down the stairs.... good times

[LoveMyInk]

I hit up a little foam rolling session last night. then around 530 my stomach felt really bloated and I got cramps.
In and out of the bathroom for an hour or so, then laid down. When I got up at 8 I started puking.
We had some friends over for dinner wednesday and apparently one of them had a stomach bug.

I ate some promethazine and passed out for about 10 hours. Feeling better this AM and I'm going to attempt to get my squats in.

you knocked up?

[bmontgomery87]

Oh man, I forgot all about your plunge down the stairs.... good times

what a blast haha

you knocked up?

He told me he put on a condom

[TheMatzah]

what a blast haha

in ze pooper



He told me he put on a condom

*unsub*


LOL I keed

[bmontgomery87]

I'm feeling pretty weak and tired going into this training session. Fortunately I'm not set to take a full max, just working up to 92.5% for a single.
Let's see how it goes. I'm typing in between sets for a play by play of my Doomsday Squat Session.

Warmup
Nausea Caps
Foam Rolling
Gatorade

Squats
45x5 for 2 sets
95x5 for 2 sets
winded at this point
135x5
185x3
225x3
275x2
295x2 heavy
310x1
330x1
340x 1 Holy Mother of Grind. Scary as hell without a spotter.

SLDL
135 for 5 sets of 10

Made the call to shut it down. It took me almost an hour to squat.

[FrmrHoss]

340 huh? I seem to remember squatting 345 with ease a few weeks back

[bmontgomery87]

340 huh? I seem to remember squatting 345 with ease a few weeks back

brandon w/ flu +5 = chris at his prime

[FrmrHoss]

Note to self: horde flu germs for April.

[bmontgomery87]

Note to self: horde flu germs for April.

brought the lulz.

I wasn't expecting to get my squats finished today, so as much as it sucks that I didn't get all my assistance in, I guess it was a decent session.

[NC_Tarheel]

That move you made towards the bar when you were getting ready to start to unrack 340 should definitely be a gif.

Nice job under some unfavorable circumstances!!

[bmontgomery87]

That move you made towards the bar when you were getting ready to start to unrack 340 should definitely be a gif.

Nice job under some unfavorable circumstances!!

yeah. I loled when I saw it.
Got a lil too excited. I actually unracked the bar while I was setting up and rocking and said "calm the fuk down" to myself mentally.

[FrmrHoss]

I was expecting the granny yell after that approach

[bmontgomery87]

I've been doing higher rep strict press stuff for the past 4 weeks or so. Felt good today so I decided to cut the reps down and work up to a heavy single with leg drive. Nothing amazing happened but I'm pretty sure I got a 1 rep PR.

Overhead
Strict:
45x10
65x10
95x6
195x2
115x3
125x3
Push Press:
135x1
155x1
170x1 PR

Calves
Lots of raises w/ each overhead set

DB Hammer Curls
3 sets of 15 w/ 20 pound DBs

Decline Bench
95x10
135x10
155x10
175x10 , 135x10 immediately after

Weird Situps
See video
3 sets of 15

Pushups
20

Band Rows
2 sets of 20 with doubled mini band


http://www.youtube.com/watch?v=3***j6-nAWc
For some reason youtube vid isn't showing up. It includes "delta penis scrotum" in the code, and it looks like bb.com is starring it out. WTF
Loving this training volume. It's interesting and I like trying new stuff. I feel like it's going to be good for putting on some size in the "offseason" if I can eat well while doing it.
I still don't have much of an appetite today, gonna try my best to keep the weight on.

[ampUP11]

Best of luck with feelin better, and nice job on the push press, I'm looking to start tomorrow with wave 1 but I don't have much of an idea how to structure it past the main lifts and some accessories. I saw his post in the fb group with the board of rep ranges for the main movements and all, but not much else can be pulled from it for waves 2 and 3 up to week 10. Does the 10 week template rotate accessories or is it broken up so that heavy squat day accessories are different from squat rep day, etc?

[bmontgomery87]

Best of luck with feelin better, and nice job on the push press, I'm looking to start tomorrow with wave 1 but I don't have much of an idea how to structure it past the main lifts and some accessories. I saw his post in the fb group with the board of rep ranges for the main movements and all, but not much else can be pulled from it for waves 2 and 3 up to week 10. Does the 10 week template rotate accessories or is it broken up so that heavy squat day accessories are different from squat rep day, etc?

I meant to send you that spreadsheet but I skipped work yesterday. I'm gonna go grab it now and show you the first week so you've got something to go on until I can email you.

First week started a little light , but I imagine most people enjoy it to adjust to the volume.
Deads- Reps
3 x 3 with 70%
4" block pull 2 sets of 3 with 75%
SSB oly stance squats 3 sets of 8 with 50%
GHRs 4 sets of 10
Back Raises 50 reps

Bench-Max
Floor press up to a heavy single. DONT miss reps.
Bench. 2 sets of 15 ith 60-70%
Lat Pulldown 3 sets of 12
Band Pushdowns 100 reps
DB Shrugs 3 sets of 15
Military Press 3 sets of 12

Squat-Speed
3x3 with 70%
reverse band double with 80%. if you can't do reverse bands just take 75-80 for a single
oly squats 5x5
SLDL 3 sets of 10
Abs
KB/DB swings 3 sets of 15

Day 4 is a bodybuilding day and the main guidelines were to military press, hit your calves, do some curls, then pick a few weak points.
I typically vary my rep ranges but an example of one of my days is:
Standing Military 3 sets of 8
EZ Bar Curls
Calf Raises
Illegal Wide Bench sets of 8-10
Pull Aparts
Pushdowns

[bmontgomery87]

For the next block I'm going to follow percantages on the main lifts and choose accessories that I know work for me. And I plan on using the same ones for a 3 week wave or so, then picking some new ones. I feel like if I only do a given lift every couple months, I'm not able to really get the most out of it. So using it for a few weeks lets you get "good" at the lift and really use it to build your other lifts, IMO

[ampUP11]

For the next block I'm going to follow percantages on the main lifts and choose accessories that I know work for me. And I plan on using the same ones for a 3 week wave or so, then picking some new ones. I feel like if I only do a given lift every couple months, I'm not able to really get the most out of it. So using it for a few weeks lets you get "good" at the lift and really use it to build your other lifts, IMO

I'm going to go in tomorrow for my BB day and make it day 1, will report back with results lol

[liftingson]

nice work on overheads...nothing wrong with pushpresses! I do them more often than I do strict form presses.

[bmontgomery87]

nice work on overheads...nothing wrong with pushpresses! I do them more often than I do strict form presses.

I did push press for a long time. I like them cause you can handle the extra weight. I've just been strict pressing lately to see if it helped the bottom end of my bench press. I've been havin' some trouble off my chest.

[ampUP11]

Does it matter dl/bench/squat or squat/bench/dl order for the week? The book says dl monday but he keeps posting squat monday schemes...

[bmontgomery87]

Does it matter dl/bench/squat or squat/bench/dl order for the week? The book says dl monday but he keeps posting squat monday schemes...

For like 6 weeks I ran it as squat/bench/dead then weak points.
For the past 2 weeks I've done deads/bench/squat then weak points.

I haven't really decided which I like the most. If you always squat monday, or something like that, I don't think it's going to make or break anything. With 4 sessions a week, and varied intensity, I think recovery shouldn't be a problem.
Obviously you would want your squat/deadlift days to be back to back. But other than that, you should be good man.

[ampUP11]

For like 6 weeks I ran it as squat/bench/dead then weak points.
For the past 2 weeks I've done deads/bench/squat then weak points.

I haven't really decided which I like the most. If you always squat monday, or something like that, I don't think it's going to make or break anything. With 4 sessions a week, and varied intensity, I think recovery shouldn't be a problem.
Obviously you would want your squat/deadlift days to be back to back. But other than that, you should be good man.

Typically sunday is my DE bench and monday my ME squat. might just stick to dead first since the deload left me fresh and I don't need to recover much.

For the record, Matz repped me for saying BB day thinking it was my bday but i meant bodybuilding not bday lol

[TheMatzah]

Typically sunday is my DE bench and monday my ME squat. might just stick to dead first since the deload left me fresh and I don't need to recover much.

For the record, Matz repped me for saying BB day thinking it was my bday but i meant bodybuilding not bday lol

i lol'd ^ ah well more later homes.