The MilkMan Delivers: Beyond

Treadmill run - 20 minutes
Boxing bagwork - 10 minutes
Treadmill walk - 10 minutes
 
Got off the train home on Wednesday evening and felt like I'd been run over by the train itself - was achey all over, got home and then spent the entire night and most of the next day on the toilet with a terrible bug, then collapsed in bed during the afternoon for a 16.5 hour sleep, which would explain the lacklustre training this week.

Feel better today but guess the bug wiped me out a bit, as training today wasn't great, missed the top rep of my top set.

Cycle 2, Week 4, Day 3 - Bench Press

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

5/3/1
85kg x 5
97.5kg x 5
112.5kg x 4 + f
112.5kg x 1

Boring But Big
77.5kg x 5 sets of 10 reps
 
Cycle 2, Week 4, Day 4 - Squat

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

5/3/1
107.5kg x 5
125kg x 5
142.5kg x 5

Boring But Big
100kg x 5 sets of 10 reps

Facepulls
10kg x 3 sets of 30 reps

Cable curls
15kg x 2 sets of 15 reps
 
Treadmill walk - 10 minutes
Boxing bagwork - 15 minutes
Treadmill walk - 10 minutes
Stretching
 
Cycle 2, Week 5, Day 1 - SOHP

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

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

Boring But Big
50kg x 3 sets of 10 reps
50kg x 5
40kg x 10

Kettlebell shrugs
20kg KBs x 50 reps

Trapbar Shrugs
105kg x 3 sets of 10 reps
65kg x 25 reps

Barbell Curls
40kg x 4 sets of 5 reps
20kg x 20 reps
 
Cycle 2, Week 3, Day 2 - Deadlift

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

5/3/1
137.5kg x 3
157.5kg x 3
177.5kg x 3

Boring But Big
117.5kg x 5 sets of 10 reps

Squat Singles
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1

Seated DB Press
17.5kg DBs 4 sets of 10 reps
 
Bagwork - kicks, punches, knees - 25 minutes
Few short rounds of boxing sparring
Stretching
 
Cycle 2, Week 5, Day 3 - Bench Press

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

5/3/1
92.5kg x 3
105kg x 3
117.5kg x 2 - failed third rep

Boring But Big
77.5kg x 5 sets of 10 reps

Barbell Shrugs
77.5kg x 3 sets of 20 reps
110kg x 2 sets of 10 reps
130kg x 2 sets of 5 reps
 
I also employ a copious amount of shrugging after bench.

You not updating your log as much anymore Aleks? It's getting very quiet round here.

Cycle 2, Week 5, Day 4 - Squat

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

5/3/1
117.5kg x 3
132.5kg x 3
150kg x 3

Boring But Big
100kg x 5 sets of 10 reps

Front Squat
60kg 5
70kg x 5
80kg x 5
90kg x 3
100kg x 3 sets of 2 reps

Hammer Curls
3 sets of 12 reps
 
Cycle 2, Week 6, Day 1 - SOHP

Warmup Sets
20kg x 5
30kg x 5
40kg x 5
50kg x 3
60kg x 1

5/3/1
62.5kg x 5
72.5kg x 3
80kg x 1

Boring But Big
50kg x 5 sets of 10 reps
 
Treadmill run: 10 minutes
Boxing bagwork: 15 minutes
Treadmill run: 10 minutes
Stretching.
 
Cycle 2, Week 6, Day 2 - Deadlift

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

5/3/1
147.5kg x 5
167.5kg x 3
187.5kg x 1

Boring But Big
117.5kg x 5 sets of 10 reps

Facepulls
15kg x 3 sets of 25 reps
 
Cycle 2, Week 6, Day 3 - Bench Press

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

5/3/1
97.5kg X 5
112.5kg X 3
125kg X 1

Boring But Big
77.5kg X 5 sets of 10 reps

Overhead Press
20kg X 3 sets of 20 reps

Barbell Curls
20kg X 3 sets of 15 reps
 
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Cycle 2, Week 6, Day 4 - Squat

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

5/3/1
127.5kg x 5
142.5kg x 3
157.5kg x 1

Boring But Big
100kg x 5 sets of 10 reps

Front Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 1
110kg x 1
120kg x 1
 
AM: 2 mile jog

Cycle 3, Week 1, Day 1 - SOHP

20kg x 5
27.5kg x 5
35kg x 5
42.5kg x 5
50kg x 3
55kg x 3
62.5kg x 1
70kg x 6
72.5kg x 1
75kg x 1
77.5kg x 1
80kg x 1
50kg x 5 sets of 8 reps

Deadlift
120kg x 5 sets of 3 reps

Facepulls
12.5kg x 4 sets of 15 reps
 
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