The MilkMan Delivers: Beyond | Page 44

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

  1. boingyman Green Belt

    boingyman
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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!
     
    #861
  2. MilkManUK Brown Belt

    MilkManUK
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    #862
  3. boingyman Green Belt

    boingyman
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    #863
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  4. MilkManUK Brown Belt

    MilkManUK
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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.

     
    #864
  5. MilkManUK Brown Belt

    MilkManUK
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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
     
    #865
    Last edited: Sep 1, 2017
  6. MilkManUK Brown Belt

    MilkManUK
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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
     
    #866
  7. MilkManUK Brown Belt

    MilkManUK
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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.
     
    #867
  8. KidAlchemy Purple Belt

    KidAlchemy
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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?
     
    #868
  9. MilkManUK Brown Belt

    MilkManUK
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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
     
    #869
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  10. KidAlchemy Purple Belt

    KidAlchemy
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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?
     
    #870
  11. MilkManUK Brown Belt

    MilkManUK
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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
     
    #871
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  12. MilkManUK Brown Belt

    MilkManUK
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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
     
    #872
  13. MilkManUK Brown Belt

    MilkManUK
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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
     
    #873
  14. MilkManUK Brown Belt

    MilkManUK
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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
     
    #874
  15. MilkManUK Brown Belt

    MilkManUK
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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
     
    #875
  16. MilkManUK Brown Belt

    MilkManUK
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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.
     
    #876
  17. MilkManUK Brown Belt

    MilkManUK
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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
     
    #877
  18. MilkManUK Brown Belt

    MilkManUK
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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
     
    #878
  19. MilkManUK Brown Belt

    MilkManUK
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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.
     
    #879
  20. MilkManUK Brown Belt

    MilkManUK
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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.
     
    #880
    Last edited: Sep 19, 2017

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