The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

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    Increase in Training Maxes
    SOHP: 75kg to 77.5kg
    Deadlift: 200kg to 205kg
    Bench Press: 107.5kg to 110kg
    Squat: 180kg to 185kg

    5/3/1 - Cycle 2, Week 4, Day 1 - SOHP

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

    5/3/1
    52.5kg x 5
    60kg x 5
    67.5kg x 5 + 2 = 7 reps

    Joker Sets
    70kg x 4
    72.5kg x 3
    75kg x 3 sets of 1 rep

    First Set Last
    52.5kg x 4 sets of 8 reps
     
  2. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Strong effort on the squats
     
  3. MilkManUK

    MilkManUK Brown Belt

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    Thanks mate, wasn't the best session really as was meant to do it during the day at my work gym but didn't, so ended up doing it outside at home in the evening in what was rather chilly weather for us.

    How have you been?
     
  4. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    You never seem to lose steam, bruh! So consistent.
     
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  5. MilkManUK

    MilkManUK Brown Belt

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    Thanks, Nurse. I know you are familiar with the writings of Trent Dassouza, so you will also be familiar with his quote "consistent consistency is key to becoming consistently consistent".
     
  6. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

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    Yes, I am familiar with those related finger painting scrolls. I believe he called the collection Constant Consistency Consists of Concise Consistence. Believe he presented his findings at a smudging ceremony in Constance Bay.
     
  7. MilkManUK

    MilkManUK Brown Belt

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    5/3/1 - Cycle 2, Week 4, Day 2 - Deadlift

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

    5/3/1
    135kg x 5
    155kg x 5
    175kg x 5 +5 = 10 reps

    Joker Set
    180kg x 5

    First Set Last
    135kg x 3 sets of 5 reps

    Front Plate Raises
    10kg x 2 sets of 25 reps

     
  8. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    It was a overall comment to be honest fella.
    Wish I had a home gym/power rack I could use.

    Yeah alright. I've moved on from past posting to new one so I have more time to start getting consistent training in again.
     
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  9. JauntyAngle

    JauntyAngle International man of mystery

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    Looking TST, as ever.
     
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  10. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    122.5kg x 5
    140kg x 5
    157.5kg x 5

    First Set Last
    122.5kg x 5 sets of 5 reps

    Front Squat
    100kg x 5 sets of 3 reps
    60kg x 20 reps
     
    Last edited: Feb 16, 2018
  11. MilkManUK

    MilkManUK Brown Belt

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    5/3/1 - Cycle 2, Week 4, Day 4 - 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 + 6 = 11 reps

    Joker Sets
    100kg x 5
    105kg x 5
    110kg x 5
    115kg x 3
    120kg x 2
    125kg x 1

    First Set Last
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5
    72.5kg x 17

    One handed dumbbell press
    Hammer curls
    Kettlebell static hold 6kg for 1m46s

    Done at home so had time to do some extra bits.
     
  12. MilkManUK

    MilkManUK Brown Belt

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    Feeling a little under the weather since Sunday evening achy, lethargic, sore throat, runny nose etc. So will be taking this as a bit of a mid-cycle deload. Had a treadmill walk for 40 minutes today just to get a sweat going but nothing strenuous at all. Will be onto 3's week once feeling better.
     
  13. MilkManUK

    MilkManUK Brown Belt

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    Well, the last week sucked - back on it today.

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

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

    5/3/1
    55kg x 3
    62.5kg x 3
    70kg x 3 + 2 = 5 reps

    Joker Sets
    70kg x 3
    70kg x 3

    First Set Last
    55kg x 3 sets of 5 reps

    One handed dumbell press: 20kg for 2 sets of 15 reps each hand
    Kettlebell static hold 10kg for 35s
     
  14. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    145kg x 3
    165kg x 3
    185kg x 3 + 4 = 7 reps

    Joker Sets
    190kg x 3
    195kg x 3

    First Set Last
    145kg x 3 sets of 5 reps

    DB Farmers Walk
    30kg each hand - length of gym floor and back
    32kg each hand - length of gym floor and back

    Too light, will increase weight next time.
     
  15. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Disgusting effort on the deadlifts. Well done! How are you enjoying the program? You've been doing the same thing for a while now!
     
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  16. LatFlare

    LatFlare EADC

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    beltless deadlifts <Moves>



    *gets erection*
     
  17. MilkManUK

    MilkManUK Brown Belt

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    Thanks! Deadlifts finally feel like they might be going somewhere. I do enjoy this program, it just seems to fit in very well with the time I can allocate when at work on my lunchbreak, so always seem to come back to it.
     
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  18. MilkManUK

    MilkManUK Brown Belt

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    Yeah been trying to go beltless where possible. I did add the belt yesterday at 190kg and 195kg but seem to get more from the belt on squatting than on deads.
     
  19. LatFlare

    LatFlare EADC

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    I do everything beltless these days
     
  20. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Balancing fitness and a healthy lifestyle with family life is no joke. I commend you, sir!
     
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