The MilkMan Delivers: Beyond

5/3/1 - Cycle 1, Week 4, Day 3 - Bench Press

Warmup
35kg x 5
55kg x 5
70kg x 3

5/3/1
75kg x 5
85kg x 5
97.5kg x 5 + 5 = 10 reps

Joker Sets
102.5kg x 6
107.5kg x 5
112.5kg x 1
112.5kg x 1

First Set Last
75kg x 5 sets of 5 reps
 
Cycle 1, Week 4, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
112.5kg x 5
127.5kg x 5
145kg x 5 + 5 = 10 reps

Joker Sets
155kg x 4
165kg x 3
170kg x 2

First Set Last
112.5kg x 5 sets of 5 reps
 
5/3/1 - Cycle 1, Week 5, Day 1 - SOHP

Warmup
20kg x 5
30kg x 5
40kg x 3
50kg x 3

5/3/1
55kg x 3
60kg x 3
67.5kg x 3 + 4 = 7 reps

Joker Sets
70kg x 4
75kg x 3
80kg x 1
90kg - Fail, worth a shot, would have been a +5kg PR.

First Set Last
55kg x 5 sets of 5 reps

Push Press
90kg x 4
90kg x 4
90kg x 1

Deadlift singles
70kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
200kg x 1
 
TehWeak1 said:
Singles night at the bar?
Click to expand...
Ha well my girlfriend had been deadlifting previously so I just told her to leave the bar and weights out (in our backgarden) as I was working from home so just went out to do some singles between work. The overhead pressing was done hours later.
 
5/3/1 - Cycle 1, Week 5, Day 2 - Deadlift

Warmup
60kg x 5
100kg x 5
120kg x 3

5/3/1
135kg x 3
155kg x 3
175kg x 3 + 6 = 9 reps. That might be a rep PR, need to check.

Joker Sets
180kg x 3
190kg x 1
200kg x 1

First Set Last
135kg x 3 sets of 5 reps
 
With today being the first of December, it's time to start my Christmas beer cycle. I usually build a stash up earlier in the year, and then gently sip through it come Christmastime. This year is a little different however, as my girlfriend has very kindly bought me a craft beer advent calendar: 24 days, 24 beers, complete with a nice tasting glass.

Today's beer was a London Pale Ale from Meantime brewery, which is the place I happened to visit for the brewery tour on Saturday. I'm not a huge pale ale fan, but this went down pretty well for breakfast.

 
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Not been feeling 100%, almost like I have a cold coming on, which is rare for me. Was meant to bench today but it was in use when I got to the gym, and besides, I prefer benching at home as the bench is better than the one at the gym.

Decided to see how some low volume squatting would go.

60kg x 5 paused
80kg x 5 paused
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
200kg x 1 - PR! New 1Rm.
 
Congrats on the milestone lift, that's been a long time coming, celebrate with some delicious beer!
 
btwrestler119 said:
Congrats on the milestone lift, that's been a long time coming, celebrate with some delicious beer!
Click to expand...
Thanks, was good to finally get it in the bag. I will celebrate by opening my second day on my beer advent calendar tomorrow (at 5am - yikes).
 
MilkManUK said:
Thanks, was good to finally get it in the bag. I will celebrate by opening my second day on my beer advent calendar tomorrow (at 5am - yikes).
Click to expand...

I didn't know beer advent calendars existed, but now I want one!
 
Saving Bench Press for the weekend at home.

5/3/1 - Cycle 1, Week 5, Day 3 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
120kg x 3
137.5kg x 3
155kg x 3 + 6 = 9 reps. Rep PR.

Joker Sets
160kg x 3
170kg x 3
180kg x 1

First Set Last
120kg x 5 sets of 5 reps
 
Christmas beer cycle, Day 3



Will get some benching done tomorrow.
 
You've squatted 200kg before I have deadlifted it. This will not do.
 
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