The MilkMan Delivers: Beyond

Bench Press
95kg x 5 x 5

Deadlift
155kg x 3 x 5

Squat
135kg x 3 x 5

May start introducing the belt for squats from the next workout, haven't used a belt since I've had my operation.

Bodyweight 95kg.
 
How is training since your op mate? ( since your op.... are you janae Kroc?)
 
fbmmofo said:
How is training since your op mate? ( since your op.... are you janae Kroc?)
Click to expand...
Ha Janae Kroc is alot stronger and much more jacked than me.

It's going OK, I've just been hitting some linear progression to try and get back to near where I was. I'm surprised at how much strength I lost in the 6 weeks I was recovering though.

Thanks for asking mate.
 
SOHP
70kg x 5
70kg x 4
70kg x 4
62.5kg x 5
62.5kg x 5

Deadlift
165kg x 5

Squat
137.5kg x 3 x 5 (belt)

First time using a belt since the op at start of Feb.
 
Deadlift session

Singles up to 190kg beltless. This is the heaviest I have pulled since my operation, so quite nice to know whereabouts I am at. I attempted 200kg and failed, but I reckon I'm good for it before the deadlift comp start date.

Also did barbell curls, 20kg x 50 reps for pumpage.
 
Squat
20kg x 5
60kg x 5
80kg x 5
90kg x 5
110kg x 5
130kg x 5
140kg x 3 x 5 (belt)

Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 5
97.5kg x 5 x 5
 
Last edited:
Deadlift
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 3 x 5

Barbell Shrugs
100kg x 12
100kg x 10
100kg x 8
60kg x 20
60kg x 20

Hammer Curls
15kg x 5 x 10
 
Deadlift
80kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 5
170kg x 5

Squat
60kg x 5
100kg x 5
120kg x 5
142.5kg x 3 x 5
100kg x 5
100kg x 5

Front Squat
60kg x 3 x 3
 
Slowly getting back up to where you were before.

820.jpeg
 
SOHP
20kg x 5
40kg x 5
50kg x 5
50kg x 5
60kg x 5
60kg x 5
60kg x 5
70kg x 3 x 3
60kg x 5

Push Press
60kg x 5
80kg x 5
90kg x 2
95kg x 1

Plate Front Raises
20kg x 2 x 10
 
Deadlift 1RM testing day for Sherdog competition & start of Coan - Phillipi Deadlift routine.

1RM testing
60kg x 2
80kg x 2
100kg x 2
120kg x 2
140kg x 1
160kg x 1
170kg x 1
180kg x 1
200kg x F, F, F

As mentioned in the deadlift comp post, 200kg didn't even break off the floor. So will be submitting my 1RM from last week of 190kg as my starting max.

A few hours after this, I got my regular deadlift work in, which is now in the form of the Coan-Phillipi 10 week deadlift routine.

Starting max: 190kg
Desired max: 225kg (2.5kg above my pre-op best deadlift)

Top Set
170kg x 2

Speed Deadlifts
135kg x 8 sets of 3 reps
 
Bench Press
20kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5 x 5

Squat
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5
145kg x 3 x 5
 
SOHP
20kg x 5
30kg x 5
35kg x 5
42.5kg x 5
50kg x 5
57.5kg x 5
65kg x 5
70kg x 5
70kg x 5
70kg x 4
50kg x 15

Squat
50kg x 5
60kg x 5
80kg x 5
100kg x 5

Barbell Shrugs
60kg x 3 x 30 reps
90kg x 10

Increased volume on overhead press, closest I have come to getting 70kg for 3 sets of 5 reps post operation. Once I can get 3 sets of 5 I'll increase the weight.

Right knee is painful at the moment, so eased off on the squats.
 
Coan / Phillipi Deadlift Routine Week 2

Top Set 180kg x 2

Speed Deadlifts
150kg x 8 sets of 3 reps

Seated Row
50kg x 5 sets of 15 reps

Pull-ups
BW x 10
BW x 7
 
Last edited:
Bench Press
60kg x 2 x 5
70kg x 5
80kg x 5
90kg x 5
102.5kg x 5 x 5
 
Squat
50kg x 5
70kg x 5
90kg x 5
110kg x 5
135kg x 5 x 5

SOHP
20kg x 3 x 5
30kg x 3 x 5
40kg x 5
50kg x 10 x 5

Bit of biceps and triceps.
 
Good to read that lifting is going well post-surgery. Good luck with the deadlift comp!
 
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