The MilkMan delivers

[MilkManUK]

Nice PR on the DL, Milk!

Cheers Nurse.

5/3/1 - Cycle 9, Week 6, Day 3 - Bench Press

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

5/3/1
90kg x 5
102.5kg x 3
115kg x 1 + 1 = 2 reps

Joker Sets
120kg x 1
120kg x 1

Backoff Sets
100kg x 5
100kg x 5
100kg x 5
100kg x 5
60kg x 17

 

[KidAlchemy]

Good stuff going on here Milky! Keep it up.

 

[MilkManUK]

Good stuff going on here Milky! Keep it up.

Thanks Kid, I'll try!

5/3/1 - Cycle 9, Week 6, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 1

5/3/1
130kg x 5
147.5kg x 3
165kg x 1 + 2 = 3 reps

Joker Sets
170kg x 2
175kg x 1
180kg x 1

 

[MilkManUK]

Training Max adjustment for next cycle:

Military Press: 75kg
Deadlift: 195kg
Bench Press: 120kg
Squat: 175kg

5/3/1 - Cycle 10, Week 1, Day 1 - Military Press

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

5/3/1
50kg x 5
57.5kg x 5
65kg x 5 + 2 = 7 reps

Joker Sets
67.5kg x 4
70kg x 3
72.5kg x 1
72.5kg x 1
72.5kg x 1
72.5kg x 1
72.5kg x 1

Boring But Big Sets
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 9

 

[NurseKnuckles]

New name, new training log, same crappy bench press.

Starting Strength Workout "A"

Squat

Warmup Sets
2 x 5 - 20kg
1 x 5 - 40kg
1 x 3 - 70kg
1 x 2 - 80kg

Working Sets
3 x 5 - 117.5kg

Bench

Warmup Sets
2 x 5 - 20kg
1 x 5 - 40kg
1 x 3 - 60kg
1 x 2 - 70kg

Working Sets
2 x 5 - 90kg, 1 x 4 - 90kg

Deadlift

Warmup Sets
2 x 5 - 60kg
1 x 3 - 70kg
1 x 2 - 120kg

Working Sets
1 x 2 - 155kg....did squeeze 3 but didn't really get the full lock out on the 3rd so will be honest and just claim 2.

Thoughts - relatively pleased with the squats, I have filmed them for form checks, will upload when I get home, deadlifts I was a bit disappointed about, but I was feeling a bit weak by the end of the session and haven't eaten that much today, am fixing that now though :icon_chee, less said about bench the better...

Do you look back on this and say, LOLOLOLOLOL?

Look how far I've come?

 

[MilkManUK]

Do you look back on this and say, LOLOLOLOLOL?

Look how far I've come?

Ha, well I do like looking back from time to time, but I definitely don't think I've come that far, all my lifts are still pretty unremarkable, but they are going in the right direction I guess. I'll just keep chipping away.

 

[MilkManUK]

5/3/1 - Cycle 10, Week 1, Day 2 - Deadlift

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

5/3/1
127.5kg x 5
147.5kg x 5
167.5kg x 5

Joker Set Singles
180kg x 1
190kg x 1
195kg x 1
200kg x 1

Back Off Sets Singles
180kg x 1
140kg x 1
100kg x 1
100kg x 1

Barbell Shrugs
100kg x 10
100kg x 10

 

[MilkManUK]

Front Squat & Bro Stuff

Front Squat
60kg x 5
60kg x 5
80kg x 5
80kg x 5
90kg x 3
100kg x 3
100kg x 3

Biceps and triceps work - loads of sets of reps of 10-12.

 

[Flash_Monsta]

I love a bit of bro work

 

[NurseKnuckles]

dat peak doe

 

[MilkManUK]

5/3/1 - Cycle 10, Week 1, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 3

5/3/1
80kg x 5
90kg x 5
102.5kg x 5 +1 = 6 reps

Joker Sets
105kg x 4
107.5kg x 3
110kg x 3
112.5kg x 2

First Set Last
80kg x 12

 

[MilkManUK]

5/3/1 - Cycle 10, Week 1, Day 4 - Squat

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

5/3/1
115kg x 5
132.5kg x 5
150kg x 5

Joker Sets
150kg x 4
150kg x 3

Trained too soon after breakfast, felt like I was going to vomit on the belted 150kg sets.
Will get overhead press in later, and possibly some other stuff.

 

[MilkManUK]

5/3/1 - Cycle 10, Week 2, Day 1 - Military Press

Warmup
32.5kg x 5
35kg x 5
40kg x 5
42.5kg x 3
42.5kg x 3
45kg x 3
50kg x 3

5/3/1
55kg x 3
60kg x 3
67.5kg x 3 + 2 = 5 reps

Joker Sets
70kg x 4
72.5kg x 3
75kg x 1

Back-off Sets
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Boring But Big Sets
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

 

[KidAlchemy]

Holy overhead volume, nice stuff buddy!

 

[MilkManUK]

Holy overhead volume, nice stuff buddy!

Thanks! I felt like I had to redeem myself from the poor squat session previously.

 

[MilkManUK]

5/3/1 - Cycle 10, Week 2, Day 2 - Deadlift

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

5/3/1
140kg x 3
160kg x 3
180kg x 3 + 2 = 5 reps. A rep PR I think.

Joker Sets
185kg x 3
190kg x 1

Last shift until Christmas Day tonight, so can hopefully ramp the training up and also get started on my winter beer stash.

 

[btwrestler119]

Nice Deadlifting, enjoy the time off!

 

[MilkManUK]

Nice Deadlifting, enjoy the time off!

Thanks mate, I'm sure I will.

 

[Flash_Monsta]

Great rep PR, milky.

 

[DrBdan]

Enjoy your time off and your beer. Post pics of said beer!