The MilkMan Delivers: Beyond

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
 
Strong effort on the squats
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?
 
You never seem to lose steam, bruh! So consistent.
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".
 
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".

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.
 
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

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



*gets erection*
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.
 
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.
I do everything beltless these days
 
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.

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