The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

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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

    ""
     
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  2. MilkManUK

    MilkManUK Brown Belt

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

     
  3. MilkManUK

    MilkManUK Brown Belt

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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
     
  4. MilkManUK

    MilkManUK Brown Belt

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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.
     
  5. MilkManUK

    MilkManUK Brown Belt

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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
     
  6. MilkManUK

    MilkManUK Brown Belt

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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
     
  7. golvmopp

    golvmopp Always outnumbered, never outgunned

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    Solid form on the IG-bench yo!
     
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  8. MilkManUK

    MilkManUK Brown Belt

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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
     
  9. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Do you even squat?
     
  10. MilkManUK

    MilkManUK Brown Belt

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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.
     
  11. MilkManUK

    MilkManUK Brown Belt

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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.
     
  12. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Sorry to hear that, pal. I was kidding, hope your tight, round glutes heal quickly.
     
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  13. MilkManUK

    MilkManUK Brown Belt

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    Oooh thanks.
     
  14. MilkManUK

    MilkManUK Brown Belt

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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
     
  15. MilkManUK

    MilkManUK Brown Belt

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    Boxing bagwork & stretching
     
  16. MilkManUK

    MilkManUK Brown Belt

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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
     
  17. MilkManUK

    MilkManUK Brown Belt

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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.
     
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  18. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Hurray
     
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  19. MilkManUK

    MilkManUK Brown Belt

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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
     
  20. MilkManUK

    MilkManUK Brown Belt

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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
     

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