The MilkMan Delivers: Beyond

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

Warmup
20kg x 5
20kg x 10
30kg x 10
40kg x 3

5/3/1
47.5kg x 3
52.5kg x 3
60kg x 3 + 7 = 10 reps

Joker Sets
62.5kg x 7
65kg x 6
67.5kg x 5
70kg x 2
72.5kg x 2
75kg x 1

First Set Last
47.5kg x 5 sets of 6 reps

Front plate raise
5kg x 105 reps
 
Last edited:
5/3/1 - Cycle 1, Week 2, Day 2 - Deadlift

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

5/3/1
135kg x 3
155kg x 3
175kg x 3 + 4 = 7 reps

Joker Sets
180kg x 3
185kg x 3
190kg x 3

First Set Last
135kg x 3 sets of 5 reps

Barbell Shrugs
100kg x 5 sets of 10 reps

Barbell Curls
32.5kg x 4 sets of 12 reps

 
5/3/1 - Cycle 1, Week 2, Day 3 - Bench Press

Warmup
60kg x 5
70kg x 5
75kg x 3

5/3/1
80kg x 3
90kg x 3
102.5kg x 3 + 5 = 8 reps

Joker Sets
105kg x 6
107.5kg x 5
110kg x 4
112.5kg x 2
115kg x 1

First Set Last
80kg x 5 x 5
 
5/3/1 - Cycle 1, Week 2, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
90kg x 3

5/3/1
95kg x 3
110kg x 3
122.5kg x 3 + 10 = 13 reps

Joker Sets
130kg x 8
135kg x 6
140kg x 5
145kg x 5
150kg x 3
160kg x 1

First Set Last
95kg x 20

SOHP
47.5kg x 5 x 5

Push Press
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 2

Best squat session since my operation.
 
Last edited:
5/3/1 - Cycle 1, Week 3, Day 1 - SOHP

Warmup
20kg x 10
30kg x 10
40kg x 5

5/3/1
50kg x 5
57.5kg x 3
62.5kg x 1 + 8 = 9 reps

Joker Sets
65kg x 7
67.5kg x 6
70kg x 3
72.5kg x 2
75kg x 2
77.5kg x 2
80kg x 1

First Set Last
50kg x 5 x 5

Front Squat
60kg x 5
80kg x 5
90kg x 3
100kg x 3
110kg x 1
120kg x 1

Front Plate Raise
10kg x 20
10kg x 20
10kg x 15
10kg x 15

 
Looking pretty jacked, CP.
Thanks Aleks.

Nothing in the tank for today's training so did pretty much the minimum and called it a day.

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


Warmup
60kg x 5
100kg x 5
140kg x 3

5/3/1
145kg x 5
165kg x 3
185kg x 1 + 3 = 4 reps
 
5/3/1 - Cycle 1, Week 3, Day 3 - Bench Press

Warmup
20kg x 10
30kg x 10
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 3

5/3/1
85kg x 5
97.5kg x 3
107.5kg x 1 + 6 = 7 reps

Joker Sets
110kg x 5
112.5kg x 3
117.5kg x 1

First Set Last
85kg x 10
85kg x 10
85kg x 7
85kg x 7
85kg x 6

Deadlift (what I should have done yesterday but didn't)

85kg x 3 sets of 5 reps
100kg x 2 sets of 5 reps
120kg x 5
145kg x 3 sets of 5 reps
 
Last edited:
SOHP
20kg x 10
30kg x 10
40kg x 10
50kg x 5 x 5

Trap Bar Shrugs
65kg x 20
105kg x 4 sets of 10 reps

Barbell Curls
40kg x 3 sets of 7 reps
35kg x 7
32.5kg x 7
30kg x 7
20kg x 7

Squat session tomorrow, then off to the beautiful Lake District for a few days camping.
 
5/3/1 - Cycle 1, Week 3, Day 4 - Squat

Warmup
20kg x 5
60kg x 5
80kg x 5
100kg x 3

5/3/1
102.5kg x 5
115kg x 3
130kg x 1 + 9 = 10 reos

Joker Sets
135kg x 8
140kg x 6
150kg x 4
160kg x 2
170kg x 1

An improvement on last week's session, so that's good.
 
Back from a short camping break in the Lake District.

Increase in training maxes.
SOHP: 65kg - 67.5kg
Deadlift: 192.5kg - 195kg
Bench: 112.5kg - 115kg
Squat: 135kg - 140kg

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

Warmup
20kg x 10
30kg x 10
40kg x 5

5/3/1
45kg x 5
52.5kg x 5
57.5kg x 5 + 8 = 13 reps

Joker Sets
60kg x 9
62.5kg x 7
65kg x 4
67.5kg x 3
70kg x 2

First Set Last
45kg x 5 sets of 10 reps

Front Plate Raise
10kg x 4 sets of 15 reps
 
Nice training log. How are you liking the 531 program? and how do you like adding in the joker set and first set last?

I never did try 531, but I would consider it if my time can allow it. Just looking into options after I'm done with what I'm currently doing in what I'm projecting 4-6 weeks.
 
What?

Why?

Do you mean why I have pitched my training max so low compared to what I managed to squat the other day?

Well, since my operation, my squat has been the slowest to progress and has been a bit of a struggle. I pitched my training max low to ensure I could get quality reps in and not be missing any. Using the "joker sets" when I feel good, I can see where it takes me that day, but I don't think I could be doing that every session. Also, all my training for the last 3 weeks has been at home, as I have been working from home the whole time, this also means I have had more time to dedicate to my sessions, take more rest between sets etc. I'm not so sure I'd be doing as much if I were limited to an hour-ish gym session during my lunch break.
 
Nice training log. How are you liking the 531 program? and how do you like adding in the joker set and first set last?

I never did try 531, but I would consider it if my time can allow it. Just looking into options after I'm done with what I'm currently doing in what I'm projecting 4-6 weeks.

Thanks @boingyman I always seem to come back to 5/3/1 and really think the addition of joker sets and first set last is a much needed way to get in some extra volume and some auto-reguation. The programme is pretty flexible, which I also like. I'd suggest giving it a try, using at least the first set last and see how you go.
 
Thanks @boingyman I always seem to come back to 5/3/1 and really think the addition of joker sets and first set last is a much needed way to get in some extra volume and some auto-reguation. The programme is pretty flexible, which I also like. I'd suggest giving it a try, using at least the first set last and see how you go.

Thanks for the input. I'll look into it. I always tend to go back to my old ways of training so want to be open to new things I haven't tried. If I don't try this the next training cycle, maybe the next one after that at the start of 2018. I'm also looking at all these 5x5 variations and even that GZCL method that someone told me about. I'm sure they are all good, I just need to pick one and stick with it for a extended period of time.
 
5/3/1 - Cycle 1, Week 4, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
127.5kg x 5
147.5kg x 5
167.5kg x 5 + 3 = 8 reps

First Set Last
127.5kg x 3 sets of 5 reps

Barbell Curls
20kg x 2 sets of 25 reps
 
5/3/1 - Cycle 1, Week 4, Day 3 - Bench Press

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

5/3/1

75kg x 5
87.5kg x 5
100kg x 5 + 5 = 10 reps

Joker Sets
102.5kg x 8
105kg x 4
107.5kg x 3

First Set Last
75kg x 3 sets of 5 reps

Trapbar Deadlift
65kg x 5
105kg x 5
145kg x 5
185kg x 2
205kg x 4
225kg x 2
 
5/3/1 - Cycle 1, Week 4, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
90kg x 3

5/3/1
92.5kg x 5
105kg x 5
120kg x 5 + 10 = 15 reps

Joker Sets
130kg x 9
135kg x 6
140kg x 6
150kg x 5
160kg x 3
170kg x 1

First Set Last
92.5kg x 20

Time to smash some hog roast
 
Back
Top