The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 4, Day 1 - SOHP

    Warmup Sets
    40kg x 10
    45kg x 5
    50kg x 5

    5/3/1
    52.5kg x 5
    60kg x 5
    67.5kg x 7

    Joker Sets
    70kg x 4
    72.5kg x 2
    75kg x 1

    First Set Last
    52.5kg x 5 x 5

    DB Press
    12.5kg per hand x 3 sets of 12 reps
    7.5kg per hand for 2 sets of 12 reps

    Front Squat
    70kg x 3 sets of 5 reps
    80kg x 3 sets of 5 reps
     
  2. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 4, Day 2 - Deadlift

    Warmup Sets
    60kg x 5
    80kg x 5
    100kg x 5

    5/3/1
    122.5kg x 5
    142.5kg x 5
    160kg x 8

    Joker Sets
    165kg x 5
    170kg x 3
    175kg x 2

    First Set Last
    122.5kg x 15
    122.5kg x 2 sets of 10 reps

    Facepulls
    Seated rows
     
  3. MilkManUK

    MilkManUK Brown Belt

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    Boxing bagwork - punches, kicks, knees, elbows
     
  4. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 4, Day 3 - Squat

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

    5/3/1
    102.5kg x 5
    117.5kg x 5
    132.5kg x 11

    Joker Sets
    140kg x 7
    150kg x 4
    160kg x 3
    170kg x 2

    First Set Last
    102.5kg x 5 x 5

    Trapbar Deadlifts
    65kg x 10
    105kg x 10
    105kg x 10
    145kg x 5
     
  5. MilkManUK

    MilkManUK Brown Belt

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    Front Squats
    60kg x 3 sets of 6 reps
    80kg x 6
    90kg x 5
    100kg x 4
    110kg x 3
    120kg x 2
    130kg x 1

    Facepulls
    Barbell Curls
    Chins
     
  6. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 4, Day 4 - Bench Press

    Warmup Sets
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    82.5kg x 5
    95kg x 5
    107.5kg x 7

    Joker Sets
    110kg x 5
    112.5kg x 4
    115kg x 3
    117.5kg x 2

    First Set Last
    82.5kg x 13

    Front Plate Raise
    10kg x 25
     
  7. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 5, Day 1

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

    5/3/1
    55kg x 3
    62.5kg x 3
    70kg x 5

    Joker Sets
    72.5kg x 3

    First Set Last
    55kg x 5 x 5

    One Armed DB Press
    20kg x 20 reps each hand

    Seated DB Press
    10kg x 3 sets of 10 reps
     
  8. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 5, Day 2 - Deadlift

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

    5/3/1
    132.5kg x 3
    150kg x 3
    170kg x 5

    Joker Set
    175kg x 3

    First Set Last
    132.5kg x 5 sets of 3 reps

    Front Squat
    60kg x 3 sets of 6 reps
    70kg x 3 sets of 6 reps
     
  9. MilkManUK

    MilkManUK Brown Belt

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    Power punches on the heavybag today, followed by stretching.
     
  10. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 5, Day 3 - Squat

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

    5/3/1
    110kg x 3
    125kg x 3
    140kg x 10

    Joker Sets
    150kg x 5
    160kg x 4
    170kg x 2

    First Set Last
    110kg x 3 sets of 5 reps

    Facepulls
    Tricep pushdowns
     
  11. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 5, Day 4 - Bench Press

    Warmup Sets
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    90kg x 3
    100kg x 3
    112.5kg x 6

    Joker Sets
    115kg x 5
    117.5kg x 4
    120kg x 2

    First Set Last
    90kg x 5 x 5
     
  12. MilkManUK

    MilkManUK Brown Belt

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    Front Squat
    60kg x 7
    70kg x 7
    80kg x 7
    90kg x 7
    100kg x 7

    Neckwork

    Boxing bagwork 15 minutes
     
  13. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 6, Day 1 - SOHP

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

    5/3/1
    60kg x 5
    67.5kg x 3
    75kg x 3

    Joker Sets
    77.5kg x 1
    80kg x 1
    82.5kg x 1

    First Set Last
    60kg x 6 sets of 5 reps

    One Armed DB Press
    22.5kg x 20 reps (right arm)
    22.5kg x 20 reps (left arm)
    22.5kg x 10 reps (right arm)
    22.5kg x 10 reps (left arm)

    KB Shrugs
    12.5kg x 50 reps
    20kg x 3 sets fo 25 reps
     
  14. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 6, Day 2 - Squat

    Warmup Sets
    70kg x 5
    90kg x 5
    110kg x 3

    5/3/1
    117.5kg x 5
    132.5kg x 3
    147.5kg x 8

    Joker Sets
    157.5kg x 1
    170kg x 1
    182.5kg x 1

    First Set Last
    117.5kg x 4 sets of 5 reps

    Trapbar Deadifts
    65kg x 10
    105kg x 10
    155kg x 5
    175kg x 5
     
  15. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 6, Day 3 - Bench Press

    Warmup Sets
    60kg X 5
    80kg X 5
    90kg X 3

    5/3/1
    95kg X 5
    107.5kg X 3
    120kg X 2

    Joker Sets
    120kg X 2
    120kg X 1

    First Set Last
    95kg X 2 sets of 5 reps

    Barbell Shrugs
    95kg X 5 sets of 15 reps

    Curls
     
  16. MilkManUK

    MilkManUK Brown Belt

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    Cycle 1, Week 6, Day 4 - Deadlift

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

    5/3/1
    142.5kg x 5
    162.5kg x 3
    182.5kg x 1

    Bench Press
    70kg x 5
    90kg x 3
    110kg x 1
    120kg x 1
    125kg x 1

    Seated Leg Press
    70kg x 10
    90kg x 10
    110kg x 10
    130kg x 10
    150kg x 10

    Facepulls
    20kg x 4 sets of 15 reps
     
  17. MilkManUK

    MilkManUK Brown Belt

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    ***Deload Week*** using the 65,75,85% option for sets of 3

    SOHP
    50kg x 3
    57.5kg x 3
    65kg x 3
     
  18. MilkManUK

    MilkManUK Brown Belt

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    ***Deload Week***

    Deadlift
    122.5kg x 3
    142.5kg x 3
    160kg x 3
     
  19. JauntyAngle

    JauntyAngle International man of mystery

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    Strong work. No wonder you are so TTS.
     
    MilkManUK likes this.
  20. MilkManUK

    MilkManUK Brown Belt

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    Thank you. I don't know what TTS is, but thank you.

    Today's training:

    1 mile treadmill run: 7m 45s
    Boxing bagwork: 20 minutes
    1 mile treadmill run: 10 minutes
     

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