The MilkMan Delivers: Beyond

Cycle 3, Week 5, Day 2 - Deadlift

All regular bars were in use when I got to the gym so had to substitute with the trap bar. Will probably get a regular deadlift session in at the end of the week,
75kg x 5
85kg x 5
105kg x 5
125kg x 3
145kg x 3
160kg x 1
175kg x 10
195kg x 1
205kg x 1
215kg x 1
225kg x 1

Bar then became available

Front squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 3
120kg x 2
130kg x 1

Deadlift
110kg x 20
 
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Cycle 3, Week 5, Day 3 - Squat
67.5kg x 5
82.5kg x 5
100kg x 5
115kg x 3
132.5kg x 3
150kg x 1
165kg x 4
170kg x 1
175kg x 1
182.5kg x 1
115kg x 5 sets of 6 reps

Seated DB Shoulder Press
12.5kgs x 4 sets of 10 reps
 
Cycle 3, Week 5, Day 4 - Bench Press
45kg x 5
55kg x 5
67.5kg x 5
77.5kg x 3
90kg x 3
100kg x 1
110kg x 7 (8th rep failed midway off my chest - damn it!)
117.5kg x 1
122.5kg x 1
127.5kg x 1
77.5kg x 5 sets of 8 reps
 
Back following a week staying in a log cabin in the Scottish Highlands. Got a load of walking done, but not much else, call it a deload if you will.

Cycle 3, Week 6, Day 1 - SOHP
20kg x 5
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 3
60kg x 3
65kg x 1
72.5kg x 5
75kg x 1
77.5kg x 1
80kg x 1
52.5kg x 4 sets of 8 reps

Barbell Curls
20kg x 30
 
AM 30 minute jog
PM
Push Press
60kg X 5 X 5

Strict Press
60kg X 2 sets of 5

Front Squat
60kg X 5 X 5

Barbell Shrugs
60kg X 3
100kg X 3
140kg X 3
160kg X 3
170kg X 3 X 3
140kg X 2 sets of 10
100kg X 20
 
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Cycle 3, Week 6, Day 2 - Squat
67.5kg x 5
82.5kg x 5
100kg x 5
115kg x 3
132.5kg x 3
150kg x 1
165kg x 3
170kg x 1
175kg x 1
115kg x 3 sets of 8 reps
115kg x 2 sets of 5 reps

Facepulls
10kg x 4 sets of 20 reps

Rope tricep pushdown
10kg x 2 sets of 30 reps
10kg x 15
 
Trapbar Farmers Walks
75kg
95kg

Bench Press
60kg x 3 sets of 8 reps
70kg x 8
80kg x 6
90kg x 5
100kg x 3
105kg x 3
110kg x 2
60kg x 20

Deadlift
120kg x 20

Cable bicep curls
7.5kg x 50
 
AM: walking 1hour

PM: Cycle 3, Week 6, Day 3 - Bench Press
45kg x 5
55kg x 5
67.5kg x 5
77.5kg x 3
90kg x 3
100kg x 1
110kg x 6
112.5kg x 1
115kg x 1
117.5kg x 1
120kg x 1
 
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Cycle 3, Week 6, Day 4 - Deadlift
70kg x 5
82.5kg x 5
100kg x 5
115kg x 3
132.5kg x 3
150kg x 1
157.5kg x 1
175kg x 5
180kg x 1
190kg x 1
122.5kg x 5 sets of 3 reps

Bench Press
77.5kg x 5 sets of 8 reps
 
Cycle 4, Week 1, Day 1 - SOHP
20kg x 5
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 3
60kg x 3
67.5kg x 1
75kg x 4
77.5kg x 1
80kg x 1
82.5kg x 1
60kg x 5 sets of 8 reps
 
Cycle 4, Week 1, Day 2 - Deadlift
60kg x 5
72.5kg x 5
90kg x 5
110kg x 5
127.5kg x 3
145kg x 3
162.5kg x 1
180kg x 4
190kg x 1
195kg x 1
127.5kg x 5 sets of 3 reps

Bench Press
60kg x 8
70kg x 8
80kg x 3 sets of 8 reps
 
Cycle 4, Week 1, Day 3 - Squat
60kg x 5
70kg x 5
85kg x 5
102.5kg x 5
120kg x 3
137.5kg x 3
155kg x 1
170kg x 2
175kg x 1
180kg x 1
185kg x 1

Seated DB Shoulder Press
10's x 10
12.5's x 10
15's x 10
17.5's x 10
20's x 10

Hammer Curls
10's x 30
 
Cycle 4, Week 1, Day 4 - Bench Press
35kg x 5
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 3
90kg x 3
102.5kg x 1
112.5kg x 5
117.5kg x 1
122.5kg x 1
127.5kg x 1

Went to pick the kids up from school, took them to the park and then came back over an hour later to stupidly attempt a new PR:

132.5kg x fail
60kg x 5
80kg x 4 sets of 5 reps
80kg x 7
 
Cycle 4, Week 2, Day 1 - Deadlift
60kg x 5
72.5kg x 5
90kg x 5
110kg x 5
127.5kg x 3
145kg x 3
162.5kg x 1
180kg x 5
190kg x 1
145kg x 5 sets of 3 reps

Sumo Deadlift
60kg x 3
70kg x 3
100kg x 3
120kg x 3
140kg x 3
150kg x 1
160kg x 1
170kg x 1

Paused Bench
60kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 1
110kg x 1
 
Cycle 4, Week 2, Day 2 - Squat
60kg x 5
70kg x 5
85kg x 5
102.5kg x 5
120kg x 3
137.5kg x 3
155kg x 1
170kg x 2
177.5kg x 1
120kg x 3 sets of 6 reps

Sumo Deadlift
60kg x 3
100kg x 3
140kg x 2
150kg x 2
160kg x 2
170kg x 2

Cable Curls
2 sets of 25 reps
 
Cycle 4, Week 2, Day 3 - Bench Press
35kg x 5
45kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3
102.5kg x 1
112.5kg x 6
117.5kg x 1
122.5kg x 1
125kg x 1
127.5kg x 1
130kg x 1
132.5kg x F
80kg x 5 x 5

Deadlift
60kg x 3
100kg x 3
140kg x 3
160kg x 3
170kg x 1
190kg x 1
 
Cycle 4, Week 2, Day 4 - SOHP
20kg x 5
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 3
60kg x 3
67.5kg x 1
75kg x 4
77.5kg x 1
80kg x 1
82.5kg x 1
60kg x 2 sets of 8 reps
60kg X 6
60kg X 2 sets of 5 reps

Barbell Shrugs
60kg X 25
80kg X 20
100kg X 15
120kg X 20
140kg X 10
160kg X 8

Barbell Curls
20kg X 36
14kg X 20
 
Cycle 4, Week 3, Day 1 - Bench Press
35kg x 5
45kg x 5
57.5kg x 5
67.5kg x 5
80kg x 3
90kg x 3
102.5kg x 1
112.5kg x 7 - possibly a rep PR..will check. Edit: Yes it was a PR!
117.5kg x 1
122.5kg x 1
127.5kg x 1
80kg x 5 sets of 8 reps

Trapbar Deadlift
65kg x 3
105kg x 3
145kg x 3
165kg x 3
185kg x 3
205kg x 3
215kg x 2
 
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Front squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5

SOHP
20kg x 15
30kg x 15
50kg x 10
60kg x 10
70kg x 5
80kg x 2

Deadlift
130kg x 10
130kg x 15
 
Cycle 4, Week 3, Day 2 - Deadlift
60kg x 5
72.5kg x 5
90kg x 5
110kg x 5
127.5kg x 3
145kg x 3
162.5kg x 1
180kg x 2

Back feeling a bit funky, so didn't push the conventional deads too hard. Switched to sumo and did:

100kg x 3
120kg x 3
140kg x 3
160kg x 3
170kg x 1
 
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