The MilkMan Delivers: Beyond

Did your guts asplode?
Not yet!

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

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

5/3/1
82.5kg x 5
95kg x 5
107.5kg x 5 + 10 = 15 reps

First Set Last
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

Barbell Curls
20kg x 20
20kg x 20
20kg x 20
20kg x 20
20kg x 20
 
I recently did a set of deadlifts for 15 reps. Well done, mate. I don't think I ever want to do more than 3 reps for deads, ever again.
 
5/3/1 - Cycle 1, Week 1, Day 3 - Squat

Warmup
20kg x 5
40kg x 5
60kg x 5

5/3/1
65kg x 5
75kg x 5
85kg x 5 + 15 = 20 reps

First Set Last
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5

Chins
Bodyweight 6 sets of 5, 1 set of 4.

Seated Rows
40kg x 5 sets of 20 reps

Facepulls
14kg x 3 sets of 15 reps
 
5/3/1 - Cycle 1, Week 1, Day 4 -Bench Press

Warmup
20kg x 5
30kg x 5
40kg x 5

5/3/1
50kg x 5
57.5kg x 5
65kg x 5 + 15 = 20 reps

First Set Last
50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8

Barbell Shrugs
60kg x 20
60kg x 20
60kg x 20
60kg x 20
60kg x 20
 
5/3/1 - Cycle 1, Week 2, Day 1 - SOHP

Warmup
20kg x 5
30kg x 5
35kg x 5

5/3/1
40kg x 3
45kg x 3
50kg x 3 + 12 = 15 reps

First Set Last
40kg x 8
40kg x 8
40kg x 8
40kg x 8
40kg x 8

Face Pulls
14kg x 25
14kg x 25
14kg x 25
14kg x 25

Tricep Pushdowns
17.5kg x 20
17.5kg x 20
17.5kg x 20
 
Always a bit slow but good to see you back mate
Thanks mate.

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

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

5/3/1
90kg x 3
100kg x 3
112.5kg x 3 + 12 = 15 reps

First Set Last
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

Barbell Curls
20kg x 25
20kg x 25
20kg x 25
20kg x 25
 
5/3/1 - Cycle 1, Week 2, Day 3 - Squat

Warm up
20kg x 5
40kg x 5
60kg x 5

5/3/1
70kg x 3
80kg x 3
90kg x 3 + 17 = 20 reps

First Set Last
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5

Facepulls
16kg x 15
16kg x 15
16kg x 15
16kg x 15

Seated Rows
45kg x lots of sets of lots of reps

Dumbbell Front Raises
4kg per hand 3 sets x lots of reps

Hammer Curls
9kg per hand 3 sets of 12 reps per hand

Pull ups
6,6,5
 
Thai Boxing: 1 3/4hrs. Bagwork, padwork, sparring. Went OK.
 
Any twinges or pulls where you had the op?
 
Any twinges or pulls where you had the op?
Nothing since I've been back training thankfully. First week after the op it was very sore, hurt to get out of bed, sit up etc, but I think I did the right thing by not rushing back to training.
 
Calfs really sore since Thai Boxing on Saturday, probably due to the skipping, so today's training was 40 minutes on the stationary bike, nothing strenuous.
 
5/3/1 - Cycle 1, Week 2, Day 4 - Bench Press

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

5/3/1
55kg x 3
60kg x 3
67.5kg x 3 + 17 = 20 reps

First Set Last
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Trapbar Shrugs
65kg x 25
65kg x 25
65kg x 25
65kg x 25

Seated Row
50kg x 15
50kg x 15
50kg x 15
50kg x 15

Few sets of chins.

Was meant to do on Sunday, but forgot!

Will overhead press after taking my son to Judo this evening.
 
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