The MilkMan Delivers: Beyond | Page 36

Discussion in 'Training Logs' started by MilkManUK, Dec 18, 2015.

  1. MilkManUK Brown Belt

    MilkManUK
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    Thanks, I think I may be able to pull 227.5kg before I go for the hernia op, which I'll be happy about.

    5/3/1 - Cycle 2, Week 4, Day 3 - Bench Press

    Warmup
    40kg x 5
    60kg x 5
    70kg x 3

    5/3/1
    77.5kg x 5
    90kg x 5
    100kg x 5 + 6 = 11 reps

    Joker Sets
    105kg x 8
    110kg x 5
    115kg x 3
    120kg x 1

    First Set Last
    77.5kg x 5 sets of 5 reps

    Trapbar Deadlift
    65kg x 5
    105kg x 5
    145kg x 5
    185kg x 5
    215kg x 6
     
    #701
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  2. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 4, Day 4 - Squat

    Warmup
    60kg x 5
    80kg x 5
    110kg x 3

    5/3/1
    117.5kg x 5
    135kg x 5
    155kg x 5 + 3 = 8 reps

    Joker Sets
    160kg x 5
    170kg x 3
    180kg x 1

    First Set Last
    117.5kg x 5 sets of 5 reps
     
    #702
    Last edited: Jan 17, 2017
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  3. MilkManUK Brown Belt

    MilkManUK
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    Didn't get to the gym at work at my usual time due to pesky work getting in the way, so ended up going at 12:30.....along with the rest of London by the looks of it. Was horrible. Avoided the weights area and instead did some stationary bike for 30 minutes, which was incredibly boring.

    Thank goodness for a basic gym setup in the garden so I can get some lifting done when I get home this evening.
     
    #703
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  4. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 5, Day 1 - Deadlift

    Warmup
    60kg x 5
    100kg x 5
    130kg x 3

    5/3/1
    142.5kg x 3
    162.5kg x 3
    182.5kg x 3 + 4 = 7 reps

    Joker Sets
    202.5kg x 3 - Rep PR!
    210kg x 2 - Rep PR!
    227.5kg x Fail

    First Set Last
    142.5kg x 3 sets of 5 reps

     
    #704
    Last edited: Jan 19, 2017
  5. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 5, Day 2 - Bench Press

    Warmup
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    82.5kg x 3
    95kg x 3
    107.5kg x 3 + 4 = 7 reps

    Joker Sets
    110kg x 3
    115kg x 3
    120kg x 1

    First Set Last
    82.5kg x 5 sets of 5 reps

    Barbell Curls - about 5 or 6 sets of 7-8 reps

    Seated Rows - 5 sets of 15 reps

    Done at work gym, where the bench is terrible, so I never have that great of a session on it.
     
    #705
    Last edited: Jan 20, 2017
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  6. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 5, Day 3 - Squat

    Warmup
    60kg x 5
    90kg x 5
    110kg x 3

    5/3/1
    127.5kg x 3
    145kg x 3
    162.5kg x 3 + 3 = 6 reps

    Joker Sets
    170kg x 3
    182.5kg x 2

    First Set Last
    127.5kg x 5 sets of 5 reps
     
    #706
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  7. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 5, Day 4 - SOHP

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

    5/3/1
    57.5kg x 3
    65kg x 3
    72.5kg x 3 + 3 = 6 reps

    Joker Sets
    75kg x 3
    77.5kg x 2
    80kg x 1

    First Set Last
    57.5kg x 5 sets of 5 reps

    Trapbar Deadlift
    75kg x 5
    115kg x 5
    155kg x 5
    195kg x 4
    245kg x 2 - Rep PR!
     
    #707
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  8. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 6, Day 1 - Deadlift

    Warmup
    60kg x 5
    100kg x 5
    140kg x 3

    5/3/1
    152.5kg x 5
    172.5kg x 3
    192.5kg x 1 + 4 = 5 reps. Rep PR.

    Joker Sets
    205kg x 1
    210kg x 1
    215kg x 1


    First Set Last
    152.5kg x 5
    152.5kg x 5
    152.5kg x 5
     
    #708
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  9. MilkManUK Brown Belt

    MilkManUK
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    Deadlifts, Squats, Front Squats

    Deadlift
    60kg x 1
    100kg x 1
    140kg x 1
    180kg x 1
    200kg x 1
    210kg x 1
    220kg x F

    Squat
    100kg x 3
    140kg x 2
    160kg x 2
    170kg x 2
    180kg x 2

    Front Squat
    100kg x 3
    110kg x 3
    120kg x 3
    130kg x 1
    140kg x 1 - PR!

     
    #709
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  10. btwrestler119 Green Belt

    btwrestler119
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    That front squat was fast, put another 10kilos on the bar next time out.
     
    #710
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  11. MilkManUK Brown Belt

    MilkManUK
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    Yeah I was kind of pushed for time as I was on my lunchbreak and was already late back. I think I'm good for a little more, I just don't tend to front squat often.
     
    #711
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  12. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 6, Day 2 - Bench Press

    Warmup
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    90kg x 5
    100kg x 3
    112.5kg x 1 + 3 = 4 reps

    Joker Sets
    115kg x 2
    120kg x 1

    First Set Last
    90kg x 5 sets of 5 reps

    Front Squat
    60kg x 5
    100kg x 3
    120kg x 2
    130kg x 1
    140kg x 1
    150kg x 1 - PR! New 1RM.

     
    #712
    Last edited: Jan 27, 2017
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  13. MilkManUK Brown Belt

    MilkManUK
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    30th January 2017

    5/3/1 - Cycle 2, Week 6, Day 3 - SOHP

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

    5/3/1
    60kg x 5
    70kg x 3
    77.5kg x 1 + 3 = 4 reps

    Joker Sets
    80kg x 3
    82.5kg x 1
    85kg x 1

    First Set Last
    60kg x 5 sets of 5 reps

    31st January 2017

    5/3/1 - Cycle 2, Week 6, Day 4 - Squat

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

    5/3/1
    135kg x 5
    155kg x 3
    172.5kg x 1 + 3 = 4 reps

    Joker Sets
    180kg x 2
    190kg x 1

    First Set Last
    135kg x 5 sets of 5 reps

    Cycle complete - probably won't be posting much for a while as the hernia op is Friday so will be doing cardio and not much else for a while.
     
    #713
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  14. Cmart Aspiring Milo

    Cmart
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    Good looking deadlifts! Solid.
     
    #714
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  15. KotovSyndrome Blue Belt

    KotovSyndrome
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    Best of luck, have a speedy recovery!
     
    #715
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  16. btwrestler119 Green Belt

    btwrestler119
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    Here's to wishing you a speedy recovery, will be looking forward to your return.
     
    #716
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  17. fbmmofo Blue Belt

    fbmmofo
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    Hope it all goes well mate and hope you get some hot nurses
     
    #717
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  18. MilkManUK Brown Belt

    MilkManUK
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    Operation went well, thanks to those who commented.

    I've only been going for walks (both outdoors and indoors) since the operation and recently introduced a little bit of bagwork for variety.

    I have had plenty of time over the last 5-6 weeks to plan out what I am going to do programming-wise when I can lift weights again. I was considering "JuggerCube" from CWS's site, but after further thought, I don't think it would be a good idea with my current strength level, as I have no idea where it's at right now, but is probably terrible.

    So, I will continue with 5/3/1 but will be lowering my training maxes considerably to begin with, leaving out the joker sets for now but keeping the first set last. I will add a little accessory work each session too.

    Will look to do weights 4 days a week, with some kind of conditioning work on the other days.

    Today's training: Treadmill walk. Nice easy pace. 40 minutes. 4.39km.

    SOHP tomorrow.
     
    #718
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  19. Obscure Terror .................................

    Obscure Terror
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  20. MilkManUK Brown Belt

    MilkManUK
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    Training Maxes
    SOHP: 55kg
    Deadlift: 125kg
    Bench: 75kg
    Squat: 100kg

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

    Warm up
    20kg x 5
    25kg x 5
    32.5kg x 5

    5/3/1
    37.5kg x 5
    42.5kg x 5
    47.5kg x 5 + 7 = 12 reps

    First Set Last
    37.5kg x 8
    37.5kg x 8
    37.5kg x 8
    37.5kg x 8
    37.5kg x 8

    Facepulls
    14kg x 20
    14kg x 20
    14kg x 20
    14kg x 20
    14kg x 20

    Dumbell Front Raises
    3kg (each hand) x 15 (each hand)
    12
    10
     
    #720
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