The MilkMan Delivers: Beyond

Increase in training maxes
SOHP: 75kg
Deadlift: 195kg
Bench: 122.5kg
Squat: 175kg

5/3/1 - Cycle 1, Week 4, Day 1 - Deadlift

Warmup
60kg x 5
80kg x 5
110kg x 3

5/3/1
127.5kg x 5
147.5kg x 5
167.5kg x 5 + 4 = 9 reps. Rep PR.

Joker Sets
172.5kg x 5
177.5kg x 4
182.5kg x 3

First Set Last
127.5kg x 5
127.5kg x 5
127.5kg x 5
127.5kg x 5

Tricep Pushdowns
12,12,12,10
 
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5/3/1 - Cycle 1, Week 4, Day 2 - SOHP

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

5/3/1
50kg x 5
57.5kg x 5
65kg x 5 + 3 = 8 reps

Joker Sets
67.5kg x 5
70kg x 4
72.5kg x 4
75kg x 2
77.5kg x 1

First Set Last
50kg x 14

Got up early and did this in my garden before taking my son to school and then onto work. The gym at work has put a new climbing frame / rig thing in the area where I used to squat and overhead press. The new weights area has a ceiling so low that standing overhead presses are out of the question, so all overhead pressing will be done at home from now on.

Bodyweight: 94kg
 
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Was in a bit of a rush today, so just did some deadlift doubles, which I'm glad I did.

80kg x 2
110kg x 2
130kg x 2
150kg x 2
170kg x 2
180kg x 2
190kg x 2
200kg x 2 (rep PR)
205kg x 1

Hammer Curls
5 sets of 10 reps.
 
5/3/1 - Cycle 1, Week 4, Day 3 - Bench Press

Warmup
40kg x 5
60kg x 5
70kg x 3

5/3/1
80kg x 5
92.5kg x 5
105kg x 5 + 3 = 8 reps. A rep PR I think.

Joker Sets
107.5kg x 5
110kg x 4
112.5kg x 2
115kg x 2

First Set Last
80kg x 12
80kg x 10
80kg x 5
 
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5/3/1 - Cycle 1, Week 4, 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 + 3 = 8 reps

Joker Sets
155kg x 5
160kg x 3
165kg x 2

First Set Last
115kg x 15
 
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5/3/1 - Cycle 1, Week 5, Day 1 - SOHP

5/3/1
55kg x 3
60kg x 3
67.5kg x 3 + 4 = 7 reps

Joker Sets
70kg x 5
72.5kg x 3
80kg x 1
80kg x 1
80kg x 1

First Set Last
55kg x 12
 
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Got some late night / early morning cardio in with a nice 30 minute walk around London between 1am and 1:30. Streets were relatively quiet and was good to stretch my legs. Am planning on deadlifting once I finish my shift, so we'll see how that goes.

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They'll soon be a thng of the past when you aren't nocturnal broham. Enjoy it while ye can.
 
Watch you don't get merked, bruh.

Don't want some yoot ting coming up and going "oh bruv, wotchu sayin' fam? Mans gon' cut u init"
 
Flash_Monsta said:
Watch you don't get merked, bruh.

Don't want some yoot ting coming up and going "oh bruv, wotchu sayin' fam? Mans gon' cut u init"
Click to expand...
Thanks I will bear that in mind, although in 17 years of working in London, I think I have only experienced one act of aggression towards me, which was quickly diffused. Have had more hassle out in the leafy suburbs away from the city.
 
Today's training:
5/3/1 - Cycle 1, Week 5, Day 2 - Deadlift

Warmup
80kg x 5
110kg x 5
130kg x 3

5/3/1
135kg x 3
160kg x 3
180kg x 3 + 3 = 6 reps. Rep PR!

Joker Sets
185kg x 3
190kg x 4 - Rep PR!
200kg x 2

Barbell Shrugs
110kg x 8
110kg x 8
110kg x 8
110kg x 8
60kg x 20
60kg x 20

Hammer curls - 4 sets of 10
Stretching
 
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MilkManUK said:
Thanks I will bear that in mind, although in 17 years of working in London, I think I have only experienced one act of aggression towards me, which was quickly diffused. Have had more hassle out in the leafy suburbs away from the city.
Click to expand...

Did you pepper him with the jab?
 
Flash_Monsta said:
Did you pepper him with the jab?
Click to expand...
Ha ha no....just stood up to some guy who was intimidatingg all the suits walking past him on their way to their banking jobs. When he tried doing that with me I turned it back on him and he ended up giving me the whole "respect, bruv" thing before going on his merry way. Art of fighting without fighting.
 
MilkManUK said:
Ha ha no....just stood up to some guy who was intimidatingg all the suits walking past him on their way to their banking jobs. When he tried doing that with me I turned it back on him and he ended up giving me the whole "respect, bruv" thing before going on his merry way. Art of fighting without fighting.
Click to expand...

7a784a3e74470ec770c8c7f9d8fbc9be.jpg
 
5/3/1 - Cycle 1, Week 5, Day 3 - Bench Press

Warmup
40kg x 5
60kg x 5
80kg x 3

5/3/1
87.5kg x 3
100kg x 3
112.5kg x 3 + 1 = 4 reps

First Set Last
87.5kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3
87.5kg x 3

Bodyweight 92.7kg
 
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Spent most of the day outside, my kids did a bit of training, and so did my girlfriend. Before putting the equipment away, I decided to do some push press, and glad I did as I hit a PR.

Push Press
60kg x 1
70kg x 1
80kg x 1
90kg x 1
95kg x 1
102.5kg x 1 - PR! New 1RM.

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

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

5/3/1
125kg x 3
140kg x 3
157.5kg x 3 + 4 = 7 reps. Rep PR.

Joker Sets
162.5kg x 3
167.5kg x 2
172.5kg x 1

First Set Last
125kg x 10

Seated Rows
5 sets of 15
 
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