The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

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    Front Squat
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 3 sets of 5 reps

    Bench Press
    80kg x 5
    90kg x 4 sets of 5 reps

    Facepulls
    15kg x 4 sets of 25 reps

    Barbell Curls
    20kg x 4 sets of 20 reps
    20kg x 2 sets of 10 reps
     
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  2. MilkManUK

    MilkManUK Brown Belt

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    4 mile walk
     
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  3. MilkManUK

    MilkManUK Brown Belt

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    Hamstrings / glute feeling alot better, so time to get squats and deadlifts back into a structured routine. Running "Building The Monolith" by Wendler, which I have run a couple of times before, enjoyed and put on some noticeable size.

    https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size

    Training maxes set to:

    Bench: 107.5kg
    SOHP: 72.5kg
    Deadlift: 157.5kg
    Squat: 132.5kg

    Week 1, Day 1

    Overhead Press
    52.5kg x 5
    60kg x 5
    67.5kg x 5
    52.5kg x 12

    Squat
    95kg x 5
    107.5kg x 5
    120kg x 5 x 5

    Barbell Shrug: 80kg
    4 sets of 25 reps

    Barbell Curl: 22.5kg
    20 reps
    20 reps
    10 reps
    10 reps
    10 reps
    10 reps
    20 reps
     
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  4. MilkManUK

    MilkManUK Brown Belt

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    Sunday morning jog / walk with my family - around 4 miles in total.
     
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  5. MilkManUK

    MilkManUK Brown Belt

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    Week 1, Day 2

    Bench Press
    77.5kg x 5
    87.5kg x 5
    97.5kg x 5 x 5

    Deadlift
    112.5kg x 5
    127.5kg x 5
    142.5kg x 3 sets of 5 reps

    Bent Over Barbell Row: 60kg
    5 sets of 10 reps
     
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  6. MilkManUK

    MilkManUK Brown Belt

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    Treadmill walk / run

    5K - 31 minutes.

    Max speed: 9mph
    Min speed: 4.2mph

    Boxing bagwork - punches, elbows, kicks, knees.
     
    Last edited: May 1, 2018
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  7. MilkManUK

    MilkManUK Brown Belt

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    Week 1, Day 3

    Overhead Press
    52.5kg x 10 sets of 5 reps

    Squat
    95kg x 5
    107.5kg x 5
    120kg x 5
    60kg x 5

    Chins: 100 reps (done over 18 sets lol)

    100 facepulls: 15kg x 4 sets of 25 reps
     
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  8. MilkManUK

    MilkManUK Brown Belt

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    Treadmill walk / run - 30 minutes
    Trap bar farmer's walks - 65kg for a fair bit of distance.
     
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  9. MilkManUK

    MilkManUK Brown Belt

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    Week 2, Day 1

    Squat
    87.5kg x 5
    100kg x 5
    115kg x 5 x 5

    SOHP
    47.5kg x 5
    55kg x 5
    62.5kg x 5
    47.5kg x 16

    Chins
    10, 7, 6, 6, 5, 5

    Facepulls 12.5kg
    25, 25, 25, 25
     
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  10. MilkManUK

    MilkManUK Brown Belt

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    Week 2, Day 2

    Bench Press
    70kg x 5
    82.5kg x 5
    92.5kg x 5 x 5

    Deadlift
    102.5kg x 5
    120kg x 5
    135kg x 3 sets of 5 reps

    Barbell Row
    4 sets of 10 reps @ 60kg
    1 set of 7 reps @ 60kg

    100 Barbell Curls with 14kg bar
    2 sets of 40 reps
    1 set of 20 reps
     
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  11. MilkManUK

    MilkManUK Brown Belt

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    Treadmill walk: 35 minutes.
     
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  12. golvmopp

    golvmopp Always outnumbered, never outgunned

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    This must have been fun.
     
  13. MilkManUK

    MilkManUK Brown Belt

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    Ha, was hoping for more to be honest, thanks for the love btw!

    Week 2, Day 3

    SOHP
    37.5kg x 10 sets of 5 reps

    Squat
    87.5kg x 5
    100kg x 5
    115kg x 5
    75kg x 20

    Facepulls -15kg
    5 sets of 20 reps

    Chins
    15 sets of 5 reps
    1 set of 3 reps
     
  14. MilkManUK

    MilkManUK Brown Belt

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    Treadmill run / walk - just over 2 miles in 21 minutes

    Boxing bagwork

    Stretching

    Weight: 94kg / 207lbs
     
    Last edited: May 10, 2018
  15. MilkManUK

    MilkManUK Brown Belt

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    Week 3, Day 1

    Squat
    100kg x 5
    115kg x 5
    127.5kg x 5 x 5

    Overhead Press
    55kg x 5
    62.5kg x 5
    70kg x 5
    55kg x 13

    Facepulls : 15kg
    4 sets of 25 reps

    Chins : 100
    10, 8, 8, 7, 5, 5, 5, 5, 5, 5, 5, 5, 5, 6, 5, 3, 3, 5
     
  16. MilkManUK

    MilkManUK Brown Belt

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    Week 3, Day 2 (part 1)

    Bench Press
    82.5kg x 5
    92.5kg x 5
    102.5kg x 5 x 5

    Barbell Curls
    25kg x 8 sets of 10 reps, 2 sets of 15 reps

    Trapbar Shrugs
    95kg x 5 sets of 20 reps

    Deadlift & rows tomorrow, ran out of time today.
     
  17. MilkManUK

    MilkManUK Brown Belt

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    Week 3, Day 2 (part 2)

    Deadlift
    120kg x 5
    135kg x 5
    150kg x 3 sets of 5 reps

    DB row
    17.5kg x 3 sets of 10 each side

    KB static hold at shoulder height
    16kg for time, 3 sets

    1/2 mile on treadmill
    Boxing bagwork
     
  18. MilkManUK

    MilkManUK Brown Belt

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    Week 3, Day 3

    Squat
    100kg x 5
    115kg x 5
    127.5kg x 5
    75kg x 20

    Overhead press
    65kg x 4 sets of 5 reps
    Then realised it was meant to be 55kg, so did 6 sets of 5. 10 sets of 5 @ 65kg wasn't going to happen!

    Facepulls
    15kg x 35, 35, 30 reps
     
  19. MilkManUK

    MilkManUK Brown Belt

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    Treadmill - 30 minutes
    Stretching
     
  20. MilkManUK

    MilkManUK Brown Belt

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    Week 4, Day 1

    Squat
    100kg x 5
    120kg x 5
    125kg x 5 x 5

    Overhead Press
    55kg x 5
    62.5kg x 5
    70kg x 5
    55kg x 13

    Chin ups - 100 reps
    20 sets of 5 reps. Felt easier today.

    Facepulls
     

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