The MilkMan Delivers: Beyond

***Deload Week***

Bench Press
80kg x 3
92.5kg x 3
105kg x 3

Hammer curls
Seated DB press
 
***Deload Week***

Squat
100kg X 3
115kg X 3
130kg X 3

Front Squat
60kg X 4 sets of 6 reps
 
Cycle 2, Week 1, Day 1 - SOHP

Warmup Sets
20kg X 10
30kg X 10
40kg X 5

5/3/1
52.5kg X 5
60kg X 5
70kg X 5

Boring But Big
40kg X 5 sets of 10 reps

Barbell Shrugs
80kg X 5 sets of 10 reps

Seated DB Press
1 set of 20 reps
2 sets of 10 reps

Hammer Curls
3 sets of 15 reps
 
Cycle 2, Week 1, Day 2 - Deadlift

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

5/3/1
125kg x 5
142.5kg x 5
162.5kg x 5

Boring But Big
95kg x 5 sets of 10 reps

Front Squat
70kg x 5 sets of 6 reps

Facepulls
10kg x 5 sets of 20 reps
 
Cycle 2, Week 1, Day 3 - Squat

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

5/3/1
105kg x 5
120kg x 5
137.5kg x 5

Boring But Big
80kg x 5 sets of 10 reps

Hammer Curls
5 sets of 10 reps with 10kg dumbbells.

Was originally going to squat on Friday, to give the lower body some rest after yesterday's deadlift session, but the gym is closed for refurbishment Friday, so instead I got this done today. Tomorrow I will go to the pub at lunchtime and will get my bench done at the weekend.
 
DOMS kicked in last night after the back to back deadlift and squat sessions and messed up my sleep.

Cycle 2, Week 1, Day 4 - Bench Press

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

5/3/1
85kg x 5
97.5kg x 5
110kg x 5

Boring But Big
62.5kg x 5 sets of 10 reps

Front plate raise
20kg x 2 sets of 10 reps
10kg x 2 sets of 20 reps

Pushups
2 x 10 reps
 
Cycle 2, Week 2, Day 1 - SOHP

Warmup Sets
20kg X 10
30kg X 10
40kg X 10
50kg X 3

5/3/1
57.5kg X 3
65kg X 3
72.5kg X 3

Boring But Big
40kg X 5 sets of 10 reps

Barbell Shrugs
80kg X 5 sets of 20 reps
 
Cycle 2, Week 2, Day 2 - Squat

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

5/3/1
115kg X 3
130kg X 3
142.5kg X 3

Boring But Big
80kg X 5 sets of 10 reps

Front Squat
60kg X 3 sets of 10 reps

Barbell Curls
14kg X 4 sets of 25 reps
37.5kg X 7 reps
 
Was intending to deadlift at the work gym today, but all the bars were in use when I got there - I'll do it when I get home tonight in the garden gym.

Did 20 minute walk on the treadmill
Facepulls: 10kg for 4 sets of 25 reps
Seated Row: 35kg for 2 sets of 25 reps
Boxing bagwork
 
Came home and benched instead, can deadlift tomorrow whilst working from home.

Cycle 2, Week 2, Day 3 - Bench Press

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

5/3/1
90kg x 3
105kg x 3
115kg x 3

Boring But Big
62.5kg x 5 sets of 10 reps
 
Cycle 2, Week 2, Day 4 - Deadlift

Warmup Sets
60kg x 5
80kg x 5
100kg x 3
120kg x 3

5/3/1
135kg x 3
152.5kg x 3
172.5kg x 3

Boring But Big
95kg x 5 sets of 10 reps

Barbell Shrugs
95kg x 3 sets of 7 reps

Front Plate Raise
10kg x 25
 
Cycle 2, Week 3, Day 1 - SOHP

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

5/3/1
60kg x 5
70kg x 3
77.5kg x 1

Boring But Big
40kg x 5 sets of 10 reps

Barbell Curls
40kg x 4 sets of 7 reps

Barbell Shrugs
80kg x 5 sets of 10 reps
 
Cycle 2, Week 3, Day 2 - Bench Press

Warmup Sets
20kg X 10
60kg X 5
70kg X 5
90kg X 3

5/3/1
97.5kg X 5
110kg X 3
122.5kg X 1

Boring But Big
62.5kg X 5 sets of 10 reps

Front Squat
60kg X 10
70kg X 7
80kg X 6
90kg X 5
100kg X 3
 
Cycle 2, Week 3, Day 3 - Deadlift

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

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

Boring But Big
95kg x 5 sets of 10 reps

Facepulls
10kg x 4 sets of 25 reps

Seated DB Press
15kg DBs x 3 sets of 10 reps
 
Treadmill run: 15 minutes
Boxing bagwork: 15 minutes
Treadmill: 5 minutes
Stretching:
 
Treadmill run: 20 minutes
Boxing bagwork
2 rounds boxing sparring

Squats later
 
Cycle 2, Week 3, Day 4 - Squat

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

5/3/1
120kg x 5
137.5kg x 3
152.5kg x 1

Boring But Big
80kg x 5 sets of 10 reps

Front Squat
80kg x 4 sets of 6 reps

Barbell Curl
20kg x 30
 
Cycle 2, Week 4, Day 1 - SOHP

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

5/3/1
55kg X 5
62.5kg X 5
72.5kg X 4 - failed 5th rep

Boring But Big
50kg X 5 sets of 10 reps

Barbell Shrugs
90kg X 5 sets of 10 reps

Front Plate Raise
10kg X 2 sets of 10 reps

Little disappointed I didn't get the 5th rep on 72.5kg, but not overly surprised today.
 
Cycle 2, Week 4, Day 2 - Deadlift

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

53/1
127.5kg x 5
147.5kg x 5
167.5kg x 5

Boring But Big
117.kg x 5 sets of 10 reps

Facepulls
12.5kg x 5 sets of 20 reps
 

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