The MilkMan Delivers: Beyond

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

  1. boingyman

    boingyman Purple Belt

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    Nice 15 rep on the squat. I hate high rep squats!

    Do you have or know any good Beyond 531 excel spreadsheets available that includes Joker sets and First Set Last? Thanks!
     
  2. MilkManUK

    MilkManUK Brown Belt

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  3. boingyman

    boingyman Purple Belt

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    MilkManUK likes this.
  4. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5
    42.5kg x 3

    5/3/1
    47.5kg x 3
    55kg x 3
    62.5kg x 3 + 7 = 10 reps

    Joker Sets
    65kg x 7
    67.5kg x 5
    70kg x 4
    72.5kg x 2
    75kg x 2

    First Set Last
    47.5kg x 5 sets of 10 reps

    Barbell Curls
    40kg x 3 sets of 8 reps
    20kg x 20

    Was meant to do this yesterday, but a hedgehog had decided to have a nap where my weights are.

     
  5. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    80kg x 5
    100kg x 3
    120kg x 3

    5/3/1
    137.5kg x 3
    157.5kg x 3
    177.5kg x 3 + 3 = 6 reps

    Joker Sets
    182.5kg x 3
    187.5kg x 3

    First Set Last
    137.5kg x 3 sets of 5 reps

    Front Squat
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 1, reracked, adjusted grip then did 2 more reps

    Barbell Shrugs
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 5
    120kg x 5
    100kg x 5
    60kg x 5
     
    Last edited: Sep 1, 2017
  6. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    20kg x 5
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    82.5kg x 3
    92.5kg x 3
    105kg x 3 + 5 = 8 reps

    Joker Sets
    107.5kg x 5
    110kg x 4
    112.5kg x 3
    115kg x 2

    First Set Last
    82.5kg x 5 x 5
     
  7. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    100kg x 5 (meant to be 3, neighbour distracted me)
    112.5kg x 3
    127.5kg x 3 + 9 = 12 reps

    Joker Sets
    132.5kg x 8
    137.5kg x 5
    142.5kg x 5

    First Set Last
    100kg x 5 x 5

    SOHP
    47.5kg x 5 x 5

    All done in the pissing rain.
     
  8. KidAlchemy

    KidAlchemy Purple Belt

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    When I become a responsible family man I wish to be as strong as you, man.

    But do you use the trap bar for deadlifting often?
     
  9. MilkManUK

    MilkManUK Brown Belt

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    That's very nice of you to say Kid, although I have a way to go before I think anyone would consider me strong, but thanks for the compliment anyway.

    I use the trap bar every so often maybe once a month, nothing is ever programmed with it, I kind of just do it when I fancy it.

    Today's training:

    5/3/1 - Cycle 1, Week 6, Day 1 - SOHP

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

    5/3/1
    52.5kg x 5
    57.5kg x 3
    62.5kg x 1 + 7 = 8 reps

    Joker Set Singles
    70kg x 1
    75kg x 1
    77.5kg x 1

    First Set Last
    52.5kg x 5 x 5

    Barbell Curls
    40kg x 4 sets of 8 reps
    20kg x 20
     
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  10. KidAlchemy

    KidAlchemy Purple Belt

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    Have you noticed like you've gained something from using it or do you use it too rarely yet to have noticed any carryover to normal DL?
     
  11. MilkManUK

    MilkManUK Brown Belt

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    I probably don't use it enough to notice any carryover, but it is nice to be able to pull heavier weights than what I can with a conventional deadlift from time to time.

    Speaking of deadlifts:

    5/3/1 - Cycle 1, Week 6, Day 2 - Deadlift

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

    5/3/1
    147.5kg x 5
    167.5kg x 3
    187.5kg x 1 + 3 = 4 reps

    Joker Sets
    192.5kg x 2
    197.5kg x 1
    180kg x 1
    180kg x 1

    First Set Last
    147.5kg x 3 x 5

    Been tracking what I eat this last week as I've been a little undisciplined while working from home this month. Lost 9lbs since last week - I think I'm doing this wrong.

    Bodyweight: 91.8kg
     
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  12. MilkManUK

    MilkManUK Brown Belt

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    5/3/1 - Cycle 1, Week 6, Day 3 - Bench Press

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

    5/3/1
    87.5kg x 5
    100kg x 3
    110kg x 1 + 4 = 5 reps

    Joker Sets
    112.5kg x 3
    115kg x 2
    117.5kg x 1

    First Set Last
    87.5kg x 5 x 5

    Trapbar Deadlift
    65kg x 5
    105kg x 5
    155kg x 5
    205kg x 2

    Deadlift
    60kg x 2
    100kg x 2
    140kg x 2
    160kg x 3 sets of 2 reps
     
  13. MilkManUK

    MilkManUK Brown Belt

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    5/3/1 - Cycle 1, Week 6, Day 4 - Squat

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

    5/3/1
    105kg x 5
    120kg x 3
    135kg x 1 + 11 -= 12 reps

    Joker Sets

    140kg x 7
    150kg x 4
    160kg x 2

    First Set Last
    105kg x 15
    105kg x 10

    Seated hammer curls
    10kg each hand 3 sets of 8 reps
     
  14. MilkManUK

    MilkManUK Brown Belt

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    Increase in training maxes
    SOHP: 70kg
    Deadlift: 197.5kg
    Bench: 117.5kg
    Squat: 145kg

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

    Warmup
    20kg x 2 sets x 10 reps
    30kg x 10
    35kg x 5
    40kg x 5
    45kg x 3

    5/3/1
    47.5kg x 5
    52.5kg x 5
    60kg x 5 + 6 = 11 reps

    Joker Sets
    62.5kg x 6
    65kg x 4
    67.5kg x 3
    70kg x 2
    72.5kg x 1

    First Set Last
    47.5kg x 5 x 5

    Seated Row
    50kg x 5 sets x 10 reps
     
  15. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    70kg x 5
    90kg x 5
    110kg x 3

    5/3/1
    130kg x 5
    150kg x 5
    170kg x 5 + 3 = 8 reps

    Joker Sets
    180kg x 5
    190kg x 3

    First Set Last
    130kg x 3 sets x 5 reps

    Barbell Shrugs
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 5
    120kg x 5
    130kg x 5
     
  16. MilkManUK

    MilkManUK Brown Belt

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    Bodybuilding fluff today: Facepulls, tricep pushdowns, hammer curls, front raises, barbell curls, leg press, pull-ups, neck work. Reps done in the 10-20 range, nothing too taxing.
     
  17. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    95kg x 5
    110kg x 5
    125kg x 5 + 9 = 14 reps

    Joker Sets
    130kg x 9
    135kg x 6
    140kg x 5
    145kg x 3
    150kg x 2

    First Set Last
    95kg x 5 x 5
     
  18. MilkManUK

    MilkManUK Brown Belt

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    From yesterday:

    5/3/1 - Cycle 2, Week 1, Day 4 - Bench Press

    Warmup
    20kg x 10
    40kg x 5
    60kg x 5
    70kg x 3

    5/3/1
    77.5kg x 5
    90kg x 5
    100kg x 5 + 4 = 9 reps

    Joker Sets
    105kg x 6
    107.5kg x 4
    110kg x 3
    112.5kg x 3
    115kg x 2
    117.5kg x 1

    First Set Last
    77.5kg x 15

    Trapbar Deadlifts
    65kg x 10
    105kg x 10
    145kg x 5
    185kg x 6
    205kg x 6
    230kg x 2
     
  19. MilkManUK

    MilkManUK Brown Belt

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    Work gym was uncharacteristically packed when I went to use it at 2:30 this afternoon. All the olympic bars were in use, and as I was short on time to work in or wait, I just went on the treadmill for a 30 minute walk. Hopefully by the time I get home this evening it won't be too late or too dark and I can get my overhead session done at home.
     
  20. MilkManUK

    MilkManUK Brown Belt

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    Train home was delayed and it was dark and pissing down with rain by the time I reached home so didn't train. I got up early this morning to get it done before school drop off and work:

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

    Warmup
    20kg x 10
    30kg x 5
    40kg x 5
    45kg x 3

    5/3/1
    50kg x 3
    57.5kg x 3
    65kg x 3 + 5 = 8 reps

    Joker Sets
    67.5kg x 5
    70kg x 4
    72.5kg x 3
    75kg x 2
    77.5kg x 1

    First Set Last
    50kg x 15

    Neckwork

    Will deadlift in the afternoon.
     
    Last edited: Sep 19, 2017

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