The MilkMan Delivers: Beyond

Concept 2 Rowing machine - 3079m - 12 minutes
Treadmill walk - 20 minutes
 
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

 
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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
 
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
 
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.
 
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
 
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.
 
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
 
Concept 2 Rowing Machine: 3125m - 12 minutes on level 10.
Treadmill walk: 20 minutes
 
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Lies.
 
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
 
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
 
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

 
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
 
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.
 
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
 
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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
 
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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
 
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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
 
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