The MilkMan Delivers: Beyond | Page 48

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

  1. MilkManUK Brown Belt

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

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

    5/3/1
    77.5kg x 3
    90kg x 3
    100kg x 3 + 7 = 10 reps

    Joker Sets
    105kg x 3
    110kg x 3
    115kg x 3
    120kg x 1

    First Set Last
    77.5kg x 15
    77.5kg x 3 sets of 8 reps

    ""
     
    #941
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  2. MilkManUK Brown Belt

    MilkManUK
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    Front Squat
    60kg X 10
    80kg X 8
    90kg X 6
    100kg X 3 sets of 4 reps

     
    #942
  3. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 6, Day 1 - SOHP

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5
    50kg x 5
    55kg x 5

    5/3/1
    60kg x 5
    67.5kg x 3
    75kg x 1 + 3 = 4 reps

    Joker Set Singles
    77.5kg x 1
    80kg x 1
    82.5kg x 1
    85kg 1

    First Set Last
    60kkg x 10
    60kg x 5
    60kg x 5
    60kg x 5
     
    #943
  4. MilkManUK Brown Belt

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

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

    5/3/1
    155kg x 5
    175kg x 3
    195kg x 1 + 2 = 3 reps

    First Set Last
    155kg x 3 sets of 5 reps

    Right hamstring had a bit of a twinge so didn't push it as much as I hoped. Probably could have got 6 reps or so at 195kg.

    Seated Hammer Curls
    15kg dumbbells x 3 sets of 10 reps

    Facepulls
    3 sets of 20 reps

    Tricep Pushdowns
    3 sets of 20 reps

    I am still due to do the squat session from last week (the 3's week) but haven't been able to, so will hopefully get that done tomorrow, all being well.
     
    #944
  5. MilkManUK Brown Belt

    MilkManUK
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    Hamstrings still a bit dodgy today so laid off the squats, did some rack walkouts:

    60kg, 110kg, 150kg, 170kg, 190kg, 200kg, 205kg

    One armed dumbbell press:
    30kg x 2 sets of 10 reps each side

    Straight arm kettlebell hold:
    10kg for 46seconds

    Barbell Shrugs
    100kg x 4 sets of 6 reps
     
    #945
  6. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 6, 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 6 sets of 5 reps

    Hammer Curls 8kg x loads
    Front Plate Raises - 20kg x 25
    Low Row: 45kg x 3 sets of 10 reps
    Face Pulls: 20kg x 20 reps
     
    #946
  7. golvmopp Always outnumbered, never outgunned

    golvmopp
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    Solid form on the IG-bench yo!
     
    #947
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  8. MilkManUK Brown Belt

    MilkManUK
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    Went to try and finally get my overdue "3's" week squat session in today, but when I got to the gym,the squat rack had been cordoned off for some reason.

    Did a few trap bar deadlifts and bench instead. I will have to try and get the squat session in at the weekend.

    Trapbar deadlift
    65kg x 10
    115kg x 10
    155kg x 5
    155kg x 5

    Bench Press
    60kg x 3 sets of 10 reps
    70kg x 8
    80kg x 6
    90kg x 4

    Boxing bagwork

    Stretching
     
    #948
  9. Aleks Sytsevich Super Saiyan

    Aleks Sytsevich
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    Do you even squat?
     
    #949
  10. MilkManUK Brown Belt

    MilkManUK
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    It doesn't seem like it and whatever I have done to what I originally thought was my hamstrings, which I am now sure is my right glute, certainly isn't helping matters.

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

    Warmup
    20kg x 10
    30kg x 10
    35kg x 10
    40kg x 5
    45kg x 5
    50kg x 3

    5/3/1
    52.5kg x 5
    60kg x 5
    70kg x 5 + 1 = 6 reps

    Joker Sets
    70kg x 5
    70kg x 5

    First Set Last
    52.5kg x 5 sets of 6 reps

    Tried squatting with 70kg - painful.
     
    #950
  11. MilkManUK Brown Belt

    MilkManUK
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    Thought I'd give deadlifting a go today - shouldn't have bothered.

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

    Warm-up
    5 minutes treadmill jog
    60kg X 5
    100kg X 5
    120kg X 3

    5/3/1
    137.5kg X 5
    157.5kg X 5
    180kg - fail. Right glute pain flared up. Did 8 reps at this weight last time out, didn't even get 1 today!

    Went to do some overhead pressing
    60kg X 2
    60kg X 2
    60kg X 2
    70kg X 2
    70kg X 2
    70kg X 2 - lightheaded on 2nd rep, managed to get the bar down to the floor, then fainted.
    75kg X 1
    75kg X 1

    Pretty bad session today.
     
    #951
  12. Aleks Sytsevich Super Saiyan

    Aleks Sytsevich
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    Sorry to hear that, pal. I was kidding, hope your tight, round glutes heal quickly.
     
    #952
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  13. MilkManUK Brown Belt

    MilkManUK
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    Oooh thanks.
     
    #953
  14. MilkManUK Brown Belt

    MilkManUK
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    Barbell Shrugs
    40kg x 20
    60kg x 20
    80kg x 20
    90kg x 10
    90kg x 10
    100kg x 6
    100kg x 6
    100kg x 6
    100kg x 6

    Facepulls
    10kg x 5 sets of 20 reps

    Barbell Curls
    20kg x 4 sets of 15 reps

    Front Plate Raise
    10kg x 2 sets of 20 reps
     
    #954
  15. MilkManUK Brown Belt

    MilkManUK
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    Boxing bagwork & stretching
     
    #955
  16. MilkManUK Brown Belt

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

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

    5/3/1
    75kg x 5
    85kg x 5
    97.5kg x 5 + 5 = 10 reps

    Joker Sets
    105kg x 5
    110kg x 5
    112.5kg x 3
    115kg x 2
    115kg x 2

    First Set Last
    75kg x 10
    75kg x 10
    75kg x 8
    75kg x 8

    Snatch Grip Shrugs
    75kg x 8
    75kg x 10
    100kg x 10
    100kg x 10
     
    #956
  17. MilkManUK Brown Belt

    MilkManUK
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    Front Squat
    60kg x 4 sets of 6 reps
    70kg x 2 sets of 6 reps

    Back Squat
    60kg x 4 sets of 6 reps
    70kg x 2 sets of 6 reps

    Chins
    BW x 10,8, 6, 5,5,5,5,6

    KettleBell Static Hold
    10kg - just over 60s

    Neckwork

    Squats were pain free, so that's good. Will eek the weight up next time.
     
    #957
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  18. Aleks Sytsevich Super Saiyan

    Aleks Sytsevich
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    Hurray
     
    #958
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  19. MilkManUK Brown Belt

    MilkManUK
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    Will attempt some lighter deadlifts tomorrow.

    Today's training:

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

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

    5/3/1
    57.5kg x 3
    65kg x 3
    72.5kg x 3 + 2 = 5 reps

    Joker Sets
    75kg x 3
    77.5kg x 3
    80kg x F

    First Set Last
    57.5kg x 5 x 5

    One Armed DB Press
    32.5kg x 8 reps each arm
     
    #959
  20. MilkManUK Brown Belt

    MilkManUK
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    Tried some light deadlifting today - could feel the glute but it wasn't painful enough to stop me from doing the light weights.

    60kg x 3 sets of 5 reps
    62.5kg x 3 sets of 5 reps
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 3 sets of 5 reps
     
    #960

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