The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

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    Previous Log: http://forums.sherdog.com/threads/the-milkman-delivers.1798673/

    1RMs as of 18th December 2015
    SOHP: 82.5kg
    Deadlift: 205kg
    Bench Press: 122.5kg
    Squat: 185kg

    Current 1RMs (to be updated)
    SOHP: 85kg (9.5.2016)
    Deadlift: 210kg (11.4.2016) 212.5kg (15.11.2016) 215kg (12.12.2016) 220kg (6.1.2017) 222.5kg (11.1.2017)
    Bench Press: 130kg (11.4.2016)
    Squat: 195kg (4.5.2016) 197.5kg (21.10.2016) 200kg (1.12.2016)

    Bodyweight as of 18th December 2015: 93kg
    Bodyweight as of 21st February 2016: 92kg
    Bodyweight as of 2nd May 2016: 94.5kg
    Bodyweight as of 4th June 2016: 92.7kg
    Bodyweight as of 14th June 2016: 91.8kg
    Bodyweight as of 21st July: 91.2kg
    Bodyweight as of 28th July: 90.4kg
    Bodyweight as of 1st Jan 2017: 100kg
    Bodyweight as of 13th June 2017: 92kg
    Bodyweight as of 22nd June 2017: 91.3kg
    Bodyweight as of 7th June 2018: 92.2kg
    Bodyweight as of 28th June 2018: 91.8kg

    Goals:
    Increase strength and build muscle

    Following Jim Wendler's "Beyond 5/3/1" program.
     
    Last edited: Jun 28, 2018
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  2. MilkManUK

    MilkManUK Brown Belt

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    Yesterday's training:

    5/3/1 - Cycle 10, Week 3, 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

    First Set Last
    90kg x 8
    90kg x 8
    90kg x 6
    80kg x 6

    Boring But Big Sets
    62.5kg x 10
    62.5kg x 10
    62.5kg x 10

    Barbell Shrugs
    62.5kg x 15
    62.5kg x 15
    62.5kg x 15

    Barbell Curls
    40kg x 7
    40kg x 7
    40kg x 7
     
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  3. MilkManUK

    MilkManUK Brown Belt

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    Today's training:

    Light overhead press session

    20kg x 10
    20kg x 10
    40kg x 10
    40kg x 10
    40kg x 10
    45kg x 10
    52.5kg x 10
     
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  4. Flash_Monsta

    Flash_Monsta Black Belt

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    First!

    Best of luck in 2016.
     
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  5. MilkManUK

    MilkManUK Brown Belt

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    Thanks mate, you too. Good to see your gif back too!
     
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  6. Flash_Monsta

    Flash_Monsta Black Belt

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    It's popping up in some threads, but not others..
    When are you testing your 1rm's?
     
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  7. MilkManUK

    MilkManUK Brown Belt

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    Well, at the moment my back and knees are not feeling great at all, so I doubt I'll be testing squat or deadlift this year. Hopefully I can do bench and press though.
     
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  8. MilkManUK

    MilkManUK Brown Belt

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    Bench Press session

    60kg x 2
    60kg x 2
    60kg x2
    80kg x 2
    80kg x 2
    80kg x 2
    100kg x 2
    100kg x 2
    100kg x 2
    105kg x 2
    110kg x 2
    115kg x 2
    120kg x 1
    120kg x 1
    105kg x 4
    105kg x 4
    105kg x 4
     
    Last edited: Feb 16, 2016
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  9. MilkManUK

    MilkManUK Brown Belt

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    Overhead Press session
    20kg x 10
    20kg x 10
    30kg x 10
    40kg x 10
    45kg x 10
    50kg x 10
    60kg x 1
    65kg x 1
    70kg x 1
    75kg x 1
    80kg x 1
    85kg x F,F,F,F
    60kg x 10
     
    Last edited: Feb 16, 2016
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  10. Flash_Monsta

    Flash_Monsta Black Belt

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    Very nice Benching, mate.
    Unlucky with those OHP misses.
     
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  11. MilkManUK

    MilkManUK Brown Belt

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    Thanks, it's going to be all bench and overhead stuff until my knees and back start feeling better! Bloody things.
     
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  12. Flash_Monsta

    Flash_Monsta Black Belt

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    And curls?
     
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  13. MilkManUK

    MilkManUK Brown Belt

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    Of course, infact I just went out and did a set of 25 with the bar inbetween my girlfriend's sets.
     
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  14. MilkManUK

    MilkManUK Brown Belt

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    As mentioned above, did some curls in between my girlfriend's sets:
    20kg x 25
    32.5kg x 12
    32.5kg x 12
    32.5kg x 12
     
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  15. btwrestler119

    btwrestler119 Green Belt

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    I'm looking foward to seeing a 125kg+ bench soon!
     
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  16. MilkManUK

    MilkManUK Brown Belt

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    You don't have to wait long!

    The Bench Before Christmas
    60kg x 2
    80kg x 2
    100kg x 1
    110kg x 1
    115kg x 1
    120kg x 1
    125kg x 1 - New 1RM!

    125kg flew up, so went for a bit more.
    127.5kg x 1 - New 1RM!

    Vid below, it's a bit dark though.

     
    Last edited: Feb 16, 2016
  17. fbmmofo

    fbmmofo Blue Belt

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    Congrats on the new PR mate.

    Christmas gainz
     
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  18. KidAlchemy

    KidAlchemy Purple Belt

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    Nice stuff, MM! Merry Christmas to you and your family.
     
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  19. MilkManUK

    MilkManUK Brown Belt

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    Thanks, it's the most wonderful time of the year.
     
  20. MilkManUK

    MilkManUK Brown Belt

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    Thank you Kid, same to you.
     
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