The MilkMan Delivers: Beyond

btwrestler119 said:
Good stuff with the deadlift PR, looks like you might have a little more in ya as well.
Click to expand...
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
 
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
 
Last edited:
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.
 
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

 
Last edited:
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.
 
Last edited:
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
 
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!
 
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
 
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!

 
That front squat was fast, put another 10kilos on the bar next time out.
 
btwrestler119 said:
That front squat was fast, put another 10kilos on the bar next time out.
Click to expand...
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.
 
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.

 
Last edited:
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.
 
Here's to wishing you a speedy recovery, will be looking forward to your return.
 
Hope it all goes well mate and hope you get some hot nurses
 
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.
 
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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
 
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