The MilkMan Delivers: Beyond

I'll try pop in more often. I don't have access to a computer in work, anymore. Which was the only time i was posting.. but I've had the app on my phone for a while now.
Don't think I'll post in my log any time soon, too much effort on the phone.
 
5/3/1 - Cycle 1, Week 3, Day 1 - SOHP

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

5/3/1
42.5kg x 5
47.5kg x 3
52.5kg x 1 + 9 = 10 reps

First Set Last
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5
42.5kg x 5

Bodyweight: 96kg
 
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5/3/1 - Cycle 1, Week 3, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
90kg x 5

5/3/1
95kg x 5
107.5kg x 3
120kg x 1 + 14 = 15 reps

First Set Last
95kg x 5
95kg x 5
95kg x 5
95kg x 5
95kg x 5

Barbell Curls
20kg x 30
20kg x 25
20kg x 25
20kg x 20

Seated Hammer Curls
10kg each hand x 3 sets of 8 reps.
 
Conditioning
Trap Bar Farmer's Walks
65kg - few trips across gym floor
105kg - few trips across gym floor
145kg - did about 6 trips there and back across gym floor.

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

Warmup
20kg x 5
40kg x 5
70kg x 5

5/3/1
75kg x 5
85kg x 3
95kg x 1 + 14 = 15 reps

First Set Last
75kg x 6
75kg x 6
75kg x 6
75kg x 6
75kg x 6

Face Pulls
16kg x 20
16kg x 20
16kg x 20
16kg x 20

Chins
7,7,7,5,5,5

Dips
10,10,10,10

Seated Dumbell Press
15kg (x 2) x 3 sets of 10 reps
 
Thai Boxing: 1 3/4 hrs. Conditioning, pad work, bag work, sparring.
 
5/3/1 - Cycle 1, Week 3, Day 4 - Bench Press

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

5/3/1
57.5kg x 5
62.5kg x 3
72.5kg x 1 + 15 = 16 reps

First Set Last
57.5kg x 7
57.5kg x 7
57.5kg x 7
57.5kg x 7
57.5kg x 7

Trapbar Shrugs
70kg x 20
70kg x 20
70kg x 20
70kg x 20
70kg x 20

Seated Row
50kg x 20
50kg x 20
50kg x 20
50kg x 20
 
Increase in training maxes

SOHP: 55kg>57.5kg
Deadlift: 125kg>130kg
Bench Press: 75kg>77.5kg
Squat: 100kg>105kg

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

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

5/3/1
37.5kg x 5
45kg x 5
50kg x 5 + 6 = 11 reps

First Set Last
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 5
37.5kg x 7 - (lost count)
37.5kg x 5

Facepulls
16kg x 20
16kg x 20
16kg x 20
16kg x 20

Tricep Pushdowns
20kg x 20
20kg x 20
20kg x 20
20kg x 20

Front Dumbell Raises
4kg each hand x 3 sets of 12 reps
 
Conditioning. Trapbar farmer's walks.
Multiple trips with 65kg, 105kg, 145kg and 155kg
Did some kettlebell swing type thing between sets.
 
You'll be back up to full strength in no time.
 
Obscure Terror said:
You'll be back up to full strength in no time.
Click to expand...
Yeah I think so, just being patient and ticking my prescribed sets and reps off.

5/3/1 - Cycle 1, Week 4, Day 2 - Deadlift

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

5/3/1
85kg x 5
97.5kg x 5
112.5kg x 5 + 12 = 17 reps

First Set Last
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Barbell Curls
22.5kg x 20
22.5kg x 20
22.5kg x 20
22.5kg x 20

Seated Hammer Curls
12kg each hand x 4 sets of 12 reps per arm
 
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5/3/1 - Cycle 1, Week 4, Day 3 - Squat

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

5/3/1
70kg x 5
80kg x 5
90kg x 5 + 16 = 21 reps

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

Chins
10
10
5
5
5
5
5
5

Seated Row
55kg x 4 sets of 15 reps

Facepulls
14kg x 25
14kg x 25
14kg x 25
 
Saturday Thai Boxing session
1.5hrs
Bagwork, padwork, sparring
 
5/3/1 - Cycle 1, Week 4, Day 4 - Bench Press

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

5/3/1
52.5kg x 5
60kg x 5
67.5kg x 5 + 16 = 21 reps.

First Set Last
52.5kg x 6
52.5kg x 6
52.5kg x 6
52.5kg x 6
52.5kg x 6

Barbell Shrugs
75kg x 20
75kg x 20
75kg x 20
75kg x 20
75kg x 20
 
Changing things up a little, the operation was 9 weeks ago and the last 4 weeks have gone OK.
Plan is to hit each lift more than once a week, using a heavy / medium / light system, along with accessory work and a day of bodybuilding type stuff.

Week 1, Day 1 - "Heavy" SOHP

Working from a conservative max of 62.5kg.

55kg x 10 sets of 4 reps

Barbell Shrugs
85kg x 3 sets of 8 reps

Dips
4 sets of 8 reps

Tricep Pushdowns
18kg x 3 sets of 15 reps

Dumbell Front Raises
6kg (each hand) x 3 sets of 10 reps each hand

I'm off to @Flash_Monsta country tomorrow, as my family and I are climbing Mount Snowdon to raise money for our local preschool. Next weights session will be Friday.
 
Week 1, Day 2 - "Heavy" Squat

90% of current max 115kg

Warmup
20kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 5

102.5kg x 10 sets of 4 reps

Upperbody bodybuilding stuff
Front plate raise: 10kg x 4 sets of 10 reps
Overhead Press: 20kg x 3 sets of 10 reps

Lowerbody bodybuilding stuff
Barbell calf raises: 60kg x 4 sets of 20 reps
 
Week 1, Day 3 - Medium Squat & Light Deadlift

Squat 75% of 115kg

Warmup
20kg x 6
60kg x 6

85kg x 6 sets of 6 reps

Deadlift 60% of 130kg

Warmup
60kg x 8

77.5kg x 3 sets of 8 reps

Barbell Shrugs
85kg x 3 sets of 10 reps

Barbell Curls
25kg x 5 sets of 12 reps
 
Week 1, Day 4 - Heavy Bench & Light Overhead Press

Bench Press: 90% of 80kg
72.5kg x 10 sets of 6 reps

SOHP
37.5kg x 3 sets of 8 reps

Front Plate Raise
10kg x 5 sets of 10 reps

Barbell Curls
30kg x 3 sets of 8 reps

Push ups
5 sets of 10 reps
 
Sets x Reps

Squat

105kg x 5 x 5

Bench
80kg x 5 x 5

Deadlift
120kg x 3 x 5
 
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