The MilkMan Delivers: Beyond

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

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

5/3/1
112.5kg x 5
127.5kg x 3
142.5kg x 1

Joker Sets
155kg x 1
165kg x 1
175kg x 1

First Set Last
112.5kg x 5 x 5

Dumbbell Front Raises
3 sets of 10 reps
 
Today's training:

Treadmill run - 10 minutes.

Boxing bagwork

Stretching
 
Not been logging on for a few months. Been training and keeping the pen & paper log going though. I think I'm probably back to where I was before my hernia operation now, so it's taken 10/11 months to get back to what wasn't particularly impressive in the first place!

Bodyweight is sitting at 95kg.

Training maxes for current cycle:
SOHP:75kg
Deadlift: 200kg
Bench: 110kg
Squat: 180kg

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

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

5/3/1
50kg x 5
57.5kg x 5
65kg x 5 + 4 = 9 reps

Joker Sets
67.5kg x 5
70kg x 3
70kg x 2
70kg x 2
70kg x 2

First Set Last
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 10

Hammer Curls - 5 sets
 
5/3/1 - Cycle 2, Week 1, Day 2 - Deadlift

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

5/3/1
130kg x 5
150kg x 5
170kg x 5 + 6 = 11 reps. Rep PR!

Joker Sets
175kg x 5
180kg x 5
190kg x 3

First Set Last
130kg x 5
130kg x 5
130kg x 5

Tricep Pushdowns - 5 sets
 
Front Squat
65KG x 3
80kg x 3
90kg x 3
100kg x 1
110kg x 1
120kg x 1
130kg x 1
140kg x 1

Trapbar Deadlift
65kg x 2
105kg x 2
155kg x 1
205kg x 1
245kg x 1

Trapbar Shrugs
105kg x 15
105kg x 15
105kg x 15
65kg x 15

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

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

5/3/1

72.5kg x 5
82.5kg x 5
95kg x 5 + 4 = 9 reps

First Set Last
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5

Neckwork
 
5/3/1 - Cycle 2, Week 1, Day 4 - Squat

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

5/3/1
117.5kg x 5
135kg x 5
155kg x 5

First Set Last
117.5kg x 7
117.5kg x 7
117.5kg x 7
117.5kg x 7

Hammer Curls
6 sets of 10 reps
 
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5/3/1 - Cycle 2, Week 2, Day 1 - SOHP

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

5/3/1
55kg x 3
60kg x 3
67.5kg x 3 + 3 = 6 reps

Joker Sets
70kg x 6 sets of 3 reps

First Set Last
55kg x 4 sets of 5 reps
55kg x 8 reps
 
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5/3/1 - Cycle 2, Week 2, Day 2 - Deadlift

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

5/3/1
140kg x 3
160kg x 3
180kg x 3 + 5 = 8 reps

First Set Last
140kg x 5 x 5

Barbell Shrugs
100kg x 12
100kg x 10
100kg x 8
 
5/3/1 - Cycle 2, Week 2, Day 3 - Bench Press

Warmup
60kg x 5
65kg x5
70kg x 3

5/3/1
77.5kg x 3
90kg x 3
100kg x 3 + 6 = 9 reps

Joker Sets
105kg x 3
110kg x 3
115kg x 2
115kg x 2
115kg x 2

First Set Last
77.5kg x 4 sets of 6 reps

Kneeling overhead press
60kg x 5
65kg x 3
70kg x 2
 
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Trapbar farmer's walks
Went for walks with 65kg, 105kg, 145kg and 155kg.

Hammer Curls
15kg x 5 sets of 7 reps
 
5/3/1 - Cycle 2, Week 2, Day 4 - Squat

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

5/3/1
127.5kg x 3
145kg x 3
162.5kg x 3 + 1 = 4 reps

Joker Sets
170kg x 2

First Set Last
127.5kg x 8
127.5kg x 8
127.5kg x 6
127.5kg x 6
 
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5/3/1 - Cycle 2, Week 3, Day 1 - SOHP

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

5/3/1
57.5kg x 5
65kg x 3
72.5kg x 1 + 3 = 4 reps

Joker Sets
72.5kg x 5 sets of 2 reps
75kg x 3 sets of 1 rep

First Set Last
57.5kg x 10
57.5kg x 5
57.5kg x 5

Barbell curls - 20kg x 35 reps

Seated Row 50kg x 2 sets of 15 reps
 
5/3/1 - Cycle 2, Week 3, Day 2 - Deadlift

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

5/3/1
150kg x 5
170kg x 3
190kg x 1 + 5 = 6 reps - Rep PR!

Joker Sets
200kg x 2

First Set Last
150kg x 5
150kg x 5
150kg x 5

Front Plate Raise
10kg x 25
10kg x 25
 
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Was meant to squat today, but rack was in use at the gym and I didn't feel like working in, as I can just as easily do it at my garden gym set-up tomorrow.

Did a bit of trapbar deadlifts, bench and other fluff.

Trapbar deadlift
75kg x 3
125kg x 3
165kg x 2
205kg x 2
245kg x 1

Bench Press
60kg x 5
70kg x 5
80kg x 3
82.5kg x 5
95kg x 3
105kg x 4

Some facepulls, tricep pushdowns, hammer curls.
 
5/3/1 - Cycle 2, Week 3, Day 3 - Bench Press

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

5/3/1
82.5kg x 5
95kg x 3
105kg x 1 + 6 = 7 reps

Joker Set Singles
110kg x 1
115kg x 1
120kg x 1
125kg x 1

First Set Last
82.5kg x 14
 
Went to gym at lunchtime to squat. The only squat rack was in use by someone about 6'5 (I'm 5'9) so working in would have been a hassle. I'll squat when I get home tonight.

As I was there anyway, did:

Bench
60kg x 5
80kg x 5
90kg x 4 sets of 5 reps
100kg x 3 sets of 3 reps

Deadlift
60kg x 2
100kg x 2
140kg x 2
160kg x 2

Barbell Curls
20kg x 25
 
5/3/1 - Cycle 2, Week 3, Day 4 - Squat

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

5/3/1
135kg x 5
155kg x 3
172.5kg x 1
 
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