The MilkMan Delivers: Beyond

Flash_Monsta said:
110 x 20..

latest
Click to expand...
I have 120kg x 20 lined up for next week....if I get through that I'm going to treat myself to two kebabs.
 
Squat 1RM testing

60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1

190kg was a grinder and matches my current PR. I decided to not push it further today.

Hammer Curls - lots.
 
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Nice, I like that you had the bollocks to push through that sticking point. Because that's exactly where I gave up.
 
I'm in line with Flash, I haven't managed to come through that spot, bloody well done.
 
Flash_Monsta said:
Nice, I like that you had the bollocks to push through that sticking point. Because that's exactly where I gave up.
Click to expand...
Thanks Flash. I think because I had hit 190kg before I was just bloody determined not to fail it this time. I think I made the right choice in not pushing for more today though.
 
Good work mate, good grind. But some potential tips:

  • You should probably set yourself a little more before the squat. Getting your feet lined up nicely and getting a full belly of air will enhance your power transfer overall
  • Looking down a little might help too as head up, for some reason, can mean your hips shoot back
Also watch this:



Otherwise, nice.
 
Obscure Terror said:
Good work mate, good grind. But some potential tips:

  • You should probably set yourself a little more before the squat. Getting your feet lined up nicely and getting a full belly of air will enhance your power transfer overall
  • Looking down a little might help too as head up, for some reason, can mean your hips shoot back
Also watch this:



Otherwise, nice.
Click to expand...

Thanks for the tips mate. I definitely noticed that I rushed the setup after watching it back.

As for the video - I always bloody forget which way it's meant to go!!

Tonight's training: Thai boxing, 2 hours. Padwork, bagwork, clinchwork, sparring.
 
Building The Monolith, Week 6, Day 1, Part 1

Squat
70kg x 5
85kg x 5
105kg x 5
130kg x 5
145kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Barely completed this..ran out of time for overhead press, so will do that tonight when I get home.
 
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Building The Monolith, Week 6, Day 1 part 2

Overhead Press
45kg x 5
45kg x 5
45kg x 5
55kg x 5
65kg x 5
70kg x 5
55kg x 15 AMRAP

Barbell Shrugs
60kg x 30
60kg x 20
60kg x 20
60kg x 20
60kg x 15

Neck work

Incline treadmill walk :15 minutes
 
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Cousin came over today, just did some bodybuilding type stuff, high rep bench, went up to 110kg x 5 and then repped out on 70kg a couple of times. Did a load of barbell curls and a few squats up to 180kg for a single.
 
Building The Monolith, Week 6, Day 2

Deadlift
75kg x 5
90kg x 5
110kg x 5
135kg x 5
155kg x 5
175kg x 5
175kg x 5
175kg x 5

Bench Press
50kg x 5
60kg x 5
70kg x 5
90kg x 5
100kg x 5
110kg x 5
110kg x 5
110kg x 4 - failed 5th rep

Bench was difficult today, the high rep stuff I did on Saturday with my cousin probably didn't help, but not sure if I would have been able to complete 5 x 5 at 110kg anyway.
 
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On nights this week, but had to come into work for a job interview at 16:30 (I start my shift at 19:30). Interview was done by 17:00 so I hit the gym to kill some time before starting work:

Incline treadmill walk. 1 hour. 6.5km.

Was considering doing a second hour on the treadmill, but I don't hate myself that much.
 
Building The Monolith, Week 6, Day 3, Part 1

Squat
70kg x 5
90kg x 5
110kg x 5
130kg x 5
145kg x 5
160kg x 5
120kg x 13 (meant to be 20)

Barbell Curls
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 5
30kg x 5
30kg x 5
30kg x 5
30kg x 5

Trap Bar Shrugs
80kg x 15
80kg x 15
80kg x 15
80kg x 15
80kg x 15

Seated Row
45kg x 15
45kg x 15
45kg x 15

Neck work

Notes
Done straight after my nightshift with the dreaded "nightshift knee" as I now call it, at the work gym. 20 reps at 120kg wasn't there today, but will be another time, I'm pretty disappointed but oh well.

Work gym is having some work done, so the only area where I could do overhead press with a high ceiling, was closed off, and everyone else was crammed into a smaller area with a low ceiling. I'll probably do the overhead work tomorrow at home.

I'll be back on 5/3/1 next week, incorporating joker sets and first set last as usual. I plan to structure it like so:

Day 1: SOHP 5/3/1 & squat
Day 2: Deadlift 5/3/1 & bench
Day 3: Bench 5/3/1 & shrugs, curls etc
Day 4: Squat 5/3/1 & SOHP
 
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New cycle of 5/3/1, using training maxes as follows:

SOHP: 72.5kg
Bench: 120kg
Deadlift: 190kg
Squat: 170kg

5/3/1 - Cycle 1, Week 1, Day 1 - SOHP

Warmup
30kg x 5
37.5kg x 5
45kg x 3

5/3/1
47.5kg x 5
55kg x 5
62.5kg x 5 + 6= 11 reps. Possibly a rep PR, certainly there or thereabouts.

Joker Sets
65kg x 5
67.5kg x 5
70kg x 5
72.5kg x 4
75kg x 3
77.5kg x 3 - rep PR!
80kg x 1

First Set Last
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

Barbell Curls
47.5kg x 5
47.5kg x 5
47.5kg x 5

Will get some squatting done later.
 
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Didn't get the squats done yesterday, had to visit someone in hospital.

At work today and the gym here is closed, so went out for an hour long walk. This is in addition to the 45 minutes of walking I do on my way to / from the train station for work.

Bodyweight: 94.5kg
 
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5/3/1 - Cycle 1, Week 1, Day 2 - Deadlift

Warm up
60kg x 5
100kg x 5
120kg x 3

5/3/1
125kg x 5
142.5kg x 5
162.5kg x 5 + 5 = 10 reps

Joker Sets
167.5kg x 5
172.5kg x 5
177.5kgx x 5

Bench Press
60kg x 5
80kg x 5
100kg x 5

Triceps Pushdowns
3 sets of 15
 
Squat 1RM session

60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
192.5kg x 1 - new 1RM
195kg x 1 - new 1RM
 
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