The MilkMan Delivers: Beyond

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Dat slut drop. Dat ass. Dem gainz
 
PM session

Incline treadmill walk: 30 minutes - 3.44km
Neckwork.
 
Congrats, MM.

That was a nice smooth rep.
 
Nice squat PR matey! You might squat 200kg before I pull it.
 
Thanks @Flash_Monsta @NurseKnuckles @miaou and @KidAlchemy

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

Warmup
40kg x 5
60kg x 5
70kg x 5

5/3/1
80kg x 5
90kg x 5
102.5kg x 5 + 2 = 7 reps

Joker Sets
105kg x 5
107.5kg x 3
110kg x 2
112.5kg x 1

First Set Last
80kg x 5
80kg x 10

Notes
Was expecting more from myself on the 102.5kg set. Planned on doing accessory work like shrugs and curls aswell as multiple sets of 5 at 80kg for the first set last but it was getting pretty late, so I just repped out 80kg quickly and will get the other stuff done tomorrow during the squat session.
 
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I bought beyond 5/3/1 and did a really detailed breakdown of it, but didn't really run 5/3/1 again as was on the Juggernaut gain train.

I don't really get the Joker Sets, I don't see why it's in there. It's like you take your training max at 85% of your actual max, and the 5/3/1 programme itself isn't the part of the programme that gives you the stimulus - it's the heavy Joker sets that drive progress as they're in your 90%+ range. Like 5/3/1 becomes a warmup for the Jokers instead of the work itself.

Now that's not an issue really, as the end result is the same, but why the fuck call it 5/3/1 any more. Doing 85% of 85% is essentially doing 72.5% for 5 reps as your top set on the way up to the Joker sets. Seems like a way for Wendler to keep the 5/3/1 name/brand without admitting that it's too light to drive progress most of the time.

I can see the utility of a higher training max, say 90%, and then doing first set last and using it as a volume programme:

65%x5
75%x5
85%xAMRAP
75%x5
65%xAMRAP

or

65%x5
75%x5
85%xAMRAP
65%x5x5

But if you're going to put Joker sets in the programme Jim, just write a higher intensity programme and admit that things have changed since 2008 FFS.

/rant
 
Congrats on the squat PR! I can't wait to see you hit 200kg in the near future.
 
Obscure Terror said:
I bought beyond 5/3/1 and did a really detailed breakdown of it, but didn't really run 5/3/1 again as was on the Juggernaut gain train.

I don't really get the Joker Sets, I don't see why it's in there. It's like you take your training max at 85% of your actual max, and the 5/3/1 programme itself isn't the part of the programme that gives you the stimulus - it's the heavy Joker sets that drive progress as they're in your 90%+ range. Like 5/3/1 becomes a warmup for the Jokers instead of the work itself.

Now that's not an issue really, as the end result is the same, but why the fuck call it 5/3/1 any more. Doing 85% of 85% is essentially doing 72.5% for 5 reps as your top set on the way up to the Joker sets. Seems like a way for Wendler to keep the 5/3/1 name/brand without admitting that it's too light to drive progress most of the time.

I can see the utility of a higher training max, say 90%, and then doing first set last and using it as a volume programme:

65%x5
75%x5
85%xAMRAP
75%x5
65%xAMRAP

or

65%x5
75%x5
85%xAMRAP
65%x5x5

But if you're going to put Joker sets in the programme Jim, just write a higher intensity programme and admit that things have changed since 2008 FFS.

/rant
Click to expand...

Yeah it's a fair point. I use 90% training max anyway. I can see as the cycles progress that the 5/3/1 sets will become increasingly harder, so there shouldn't be too many joker sets by that point. I guess it's a good way to reign in over eager noobs with the 5/3/1 percentages and making sure they hit rep PRS before moving onto Jokers. I can see it being useful for the days when I'm not feeling too great and can just do the 5/3/1 sets and leave it there.
 
btwrestler119 said:
Congrats on the squat PR! I can't wait to see you hit 200kg in the near future.
Click to expand...
Thanks mate, hopefully it will be soon, the 195kg felt better than the 190kg from a few weeks ago, so that's promising.
 
5/3/1 - Cycle 1, Week 1, Day 4 - Squat

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

5/3/1
112.5kg x 5
127.5kg x 5
145kg x 5 + 5 = 10 reps

Joker Sets
150kg x 5
155kg x 3
160kg x 2

Barbell Shrugs
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10

Barbell Curls
40kg x 7
40kg x 7
40kg x 7
40kg x 7

All done outside on a nice sunny day. Now for a nap, some food, and then working nights this weekend.
 
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5/3/1 - Cycle 1, Week 2, Day 1 - SOHP

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

5/3/1
52.5kg x 3
60kg x 3
67.5kg x 3 + 4 = 7 reps

Joker Sets
70kg x 3
72.5kg x 3
77.5kg x 2
80kg x 2 (possible rep PR, need to check)
82.5kg x 1
85kg x 1 - PR! New 1RM. Vid on instagram: craigpaterson1, will embed here later.

First Set Last
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Squat
60kg x 2
80kg x 2
100kg x 2
120kg x 2
140kg x 2
160kg x 2
170kg x 2
 
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I love that in lieu of a mirror you just put stands in front of a window.
Nice press and good work overall, what is your weight goal nowadays?
 
KotovSyndrome said:
I love that in lieu of a mirror you just put stands in front of a window.
Nice press and good work overall, what is your weight goal nowadays?
Click to expand...
Ha, not much choice really, the garden is pretty small, but thank you.

Do you mean bodyweight goal or overhead press goal? I'm at 94.5kg at the moment, could probably do with losing another couple of kilos really. I'd love to get bodyweight overhead at some point.
 
5/3/1 - Cycle 1, Week 2, Day 2 - Deadlift

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

5/3/1
135kg x 3
152.5kg x 3
172.5kg x 3 + 3 = 6 reps

Joker Set (Singles)
180kg x 1
190kg x 1
200kg x 1
215kg x F, F

Barbell Shrugs
100kg x 15
100kg x 15
100kg x 15
100kg x 15
60kg x 20
60kg x 20
 
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Walking: 115mins. I literally had steam coming off me, it's quite muggy here today. Good news on the job front too, I will be staying on with my company but coming off shiftwork as of late June / early July, so will have a better sleep routine and a consistent training schedule.
 
5/3/1 - Cycle 1, Week 2, Day 3 - Bench Press

Warmup
20kg x 5
60kg x 5
80kg x 3

5/3/1
85kg x 3
97.5kg x 3
110kg x 3 + 2 = 5 reps

Joker Sets
112.5kg x 3
115kg x 2
117.5kg x 1

First Set Last
85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Hammer Curls - lots
Tricep Pushdowns - lots
 
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5/3/1 - Cycle 1, Week 2, Day 4 - Squat

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

5/3/1
120kg x 3
137.5kg x 3
155kg x 3 + 4 = 7 reps

Joker Sets
160kg x 3
165kg x 3
170kg x 2
175kg x 1
180kg x 1

First Set Last
120kg x 10

Trap Bar Dead Lifts
60kg x 3
100kg x 3
140kg x 3
160kg x 3
170kg x 3

Seated Chest Press
5 sets of 10 reps

Bodyweight: 94kg
 
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Bodybuilding day (@Flash_Monsta tribute day)

Front dumbell raises
5 sets of 10

Tricep pushdowns
5 sets of 10

Hammer Curls
5 sets of 10

Neck work

Incline treadmill walk
30 minutes
 
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