The MilkMan Delivers: Beyond | Page 42

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

  1. MilkManUK Brown Belt

    MilkManUK
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    Concept 2 Rowing machine - 3079m - 12 minutes
    Treadmill walk - 20 minutes
     
    #821
  2. MilkManUK Brown Belt

    MilkManUK
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    Coan-Phillipi Deadlift Routine Week 7

    205kg x 2

    Speed Deadlifts
    170kg x 3 x 3 - 120 seconds rest between sets

    Barbell Shrugs
    100kg x 10, 10, 10, 10
    60kg x 20

    Hammer Curls
    15kg each hand x 3 sets of 10 per arm

     
    #822
    Last edited: Jul 5, 2017
  3. MilkManUK Brown Belt

    MilkManUK
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    SOHP
    20kg x 5
    30kg x 5
    37.5kg x 5
    45kg x 5
    52.5kg x 10 sets of 5 reps

    Squat
    60kg x 5
    70kg x 5
    85kg x 5
    100kg x 5
    112.5kg x 5
    127.5kg x 5
    65kg x 20

    Bench Press
    65kg x 5
    72.5kg x 5
    82.5kg x 5
    92.5kg x 5 x 5

    Barbell Curls
    25kg x 5 sets of 15 reps
     
    #823
  4. MilkManUK Brown Belt

    MilkManUK
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    Trapbar deadlift
    65kg x 5
    105kg x 5
    145kg x 5
    185kg x 4
    205kg x 3
    215kg x 2 x 2

    Trapbar shrugs
    105kg x 4 sets of 15 reps
    65kg x 40

    Front plate raise
    5kg x 100 lol
     
    #824
  5. MilkManUK Brown Belt

    MilkManUK
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    Impromptu bench press 1RM contest at my son's Judo club fun day.

    Got 127.5kg which is by far the heaviest I have benched since my operation and only 2.5kg off my PR. Tried for 130kg but failed.

    Top bench was 145kg and the next best was 130kg.
     
    #825
    KotovSyndrome likes this.
  6. MilkManUK Brown Belt

    MilkManUK
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    Squat
    60kg x 5
    80kg x 5
    92.5kg x 5
    105kg x 5
    120kg x 5 x 5

    SOHP
    20kg x 5
    27.5kg x 5
    35kg x 5
    40kg x 5
    47.5kg x 5
    55kg x 5
    62.5kg x 5
    47.5kg x 17

    Chin Ups
    BW x 10, 10, 10
     
    #826
  7. MilkManUK Brown Belt

    MilkManUK
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    Was meant to do some cardio at the gym today, but forgot my shorts, so I went down and did some bodybuilding type stuff in my jeans and vest...did I look like a dickhead? Why yes, yes I did.
     
    #827
  8. MilkManUK Brown Belt

    MilkManUK
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    Coan-Phillipi Deadlift Routine Week 8

    Top Set
    215kg x 1 (meant to be 2)
    210kg x 1

    Speed Deadlifts
    160kg x 3 x 3 (120 Seconds between sets)

    Bench Press
    60kg x 5
    67.5kg x 5
    77.5kg x 5
    87.5kg x 5 x 5



    Based on this, I am re-calculating my desired max for the Coan-Phillipi routine down to 220kg from my original desired max of 225kg
     
    #828
  9. MilkManUK Brown Belt

    MilkManUK
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    Concept 2 Rowing Machine: 3125m - 12 minutes on level 10.
    Treadmill walk: 20 minutes
     
    #829
  10. Obscure Terror .................................

    Obscure Terror
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  11. MilkManUK Brown Belt

    MilkManUK
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    [​IMG]
     
    #831
  12. MilkManUK Brown Belt

    MilkManUK
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    Squat
    60kg x 5
    65kg x 5
    77.5kg x 5
    92.5kg x 5
    105kg x 5
    120kg x 5
    77.5kg x 20

    Overhead Press
    37.5kg x 10 sets x 5 reps

    Trapbar Shrugs
    57.5kg x 4 sets of 20 reps

    Barbell Curls
    30kg x 4 sets of 10 reps
    20kg x 10 reps
     
    #832
  13. MilkManUK Brown Belt

    MilkManUK
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    Squat
    60kg x 5
    80kg x 5
    100kg x 5
    120kg x 5
    135kg x 5 x 5

    SOHP
    30kg x 5
    37.5kg x 5
    45kg x 5
    55kg x 5
    62.5kg x 5
    70kg x 3 (meant to be 5)
    55kg x 8 - pathetic AMRAP

    Notes
    Squats were hard - this has been the hardest lift to build up since my operation.
    Felt verrry light headed on the OHP, to the point of nearly fainting - didn't eat nearly enough at the weekend and paying for it now I think.

    B/W: 91kg
     
    #833
  14. MilkManUK Brown Belt

    MilkManUK
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    Coan-Phillipi Deadlift Routine Week 9

    Adjusted desired max from 225kg to 220kg.

    Today called for 215kg x 1.

    Speed Deadlifts
    155kg x 2 sets of 3 reps

    Hammer curls
    12.5kg each hand x 3 sets of 12 reps

     
    #834
  15. MilkManUK Brown Belt

    MilkManUK
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    Squat
    60kg x 5
    70kg x 5
    85kg x 5
    105kg x 5
    120kg x 5
    135kg x 5
    85kg x 20

    SOHP
    20kg x 5
    30kg x 5
    37.5kg x 5
    45kg x 5
    55kg x 10 sets of 5 reps

    Front plate raise
    5kg x 101
     
    #835
  16. MilkManUK Brown Belt

    MilkManUK
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    Coan-Phillipi Deadlift Routine Week 10

    Singles up to 210kg
    220kg - failed, didn't even break it off the floor!

    Speed Deadlifts
    135kg x 2 sets of 3 reps



    Last session before a week's holiday in Turkey. Disappointed I didn't get 220kg, but can work towards that when I return.
     
    #836
  17. MilkManUK Brown Belt

    MilkManUK
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    Back from holiday - 10lbs heavier, I guess kebabs and beer everyday whilst not moving much will do that.

    New cycle of 5/3/1 using Joker Sets and First Set Last.

    Training maxes
    SOHP: 65kg
    Deadlift: 192.5kg
    Bench: 112.5kg
    Squat: 135kg

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

    Warmup
    20kg x 10
    25kg x 10
    30kg x 5
    35kg x 3

    5/3/1
    42.5kg x 5
    50kg x 5
    57.5kg x 5 + 7 = 12 reps

    Joker Sets
    60kg x 5
    62.5kg x 5
    65kg x 5

    First Set Last
    42.5kg x 5 x 5

    Squat
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5 x 5

    Front Plate Raise
    10kg x 5 sets of 10 reps

    B/W: 97.7kg
     
    #837
    Last edited: Aug 2, 2017
  18. MilkManUK Brown Belt

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

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

    5/3/1
    127.5kg x 5
    145kg x 5
    165kg x 5 + 2 = 7 reps

    Joker Set
    170kg x 5

    First Set Last
    127.5kg x 3 sets of 5 reps

    Barbell Shrugs
    60kg x 4 sets of 25 reps
     
    #838
    Last edited: Aug 3, 2017
  19. MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    65kg x 5
    70kg x 3

    5/3/1
    75kg x 5
    85kg x 5
    97.5kg x 5 + 4 = 9 reps

    Joker Sets
    100kg x 5
    105kg x 5
    110kg x 3

    First Set Last
    75kg x 5 x 5

    Barbell Curls
    30kg x 2 sets of 15 reps
    30kg x 10
    20kg x 15
     
    #839
    Last edited: Aug 7, 2017
  20. MilkManUK Brown Belt

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

    Warmup
    42.5kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    90kg x 5
    102.5kg x 5
    115kg x 5 + 10 = 15 reps

    Joker Sets
    120kg x 5
    125kg x 5
    130kg x 5
    140kg x 3 sets of 2 reps

    First Set Last
    90kg x 5 x 5

    SOHP
    42.5kg x 5 x 5
     
    #840
    Last edited: Aug 7, 2017

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