The MilkMan Delivers: Beyond

Today's training: Incline treadmill walk 25 minutes. Heavybag work - few rounds.
 
5/3/1 - Cycle 1, Week 6, Day 1 - Deadlift

Warmup
60kg x 5
100kg x 5
120kg x 3
140kg x 1

5/3/1
147.5kg x 5
167.5kg x 3
187.5kg x 1 + 4 = 5 reps. Rep PR!

Joker Sets
192.5kg x 1 (belt)
197.5kg x 1 (belt)

First Set Last
147.5kg x 5
147.5kg x 5
147.5kg x 5
 
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How are you working your First Set Last sets & reps? Sometimes it's one set, then you did a deadlift session without FSL, then the last deadlift session you did 3x5.

Guessing on upper body you do an AMRAP set...but then you did a 10 rep set on squats. Methodology?
 
Obscure Terror said:
How are you working your First Set Last sets & reps? Sometimes it's one set, then you did a deadlift session without FSL, then the last deadlift session you did 3x5.

Guessing on upper body you do an AMRAP set...but then you did a 10 rep set on squats. Methodology?
Click to expand...

Just depends on how I feel on the day really mate, and if I'm pushed for time. I get the top working set done, if that goes well I'll hit some Jokers and then depending how I feel / how much time I have I'll evaluate how I do my first set last.
 
A couple deadlift rep PRs lately, it looks like you've got a big pull in you sometime in the near future.
 
Maybe I'm late to the party, but did you complete the 'Building the monolith' programme?
 
Flash_Monsta said:
Maybe I'm late to the party, but did you complete the 'Building the monolith' programme?
Click to expand...
I did yeah. It was tough, but weirdly enjoyable. I gained a ton of weight from the increase in food, and should have done alot more of the conditioning stuff with it as I did get fat (ter).
 
5/3/1 - Cycle 1, Week 6, Day 2 - SOHP

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

5/3/1
57.5kg x 5
65kg x 3
72.5kg x 1 + 2 = 3 reps. Disappointing.

Joker Sets
75kg x 1
77.5kg x 1
80kg x 1

First Set Last (kind of)
60kg x 5
60kg x 5
60kg x 5

Barbell Shrugs
60kg x 25
60kg x 25
60kg x 25
60kg x 25
 
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5/3/1 - Cycle 1, Week 6, Day 3 - Bench Press

Warmup
60kg x 5
70kg x 5
90kg x 3

5/3/1
92.5kg x 5
105kg x 3
117.5kg x 1 + 1 = 2 reps

Joker Sets
120kg x 1
120kg x 1

First Set Last
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5

Push Press
60kg x 1
80kg x 1
90kg x 1
95kg x 1
105kg x F, F, F, F. Fairly close on each, got it overhead but couldn't quite lock out.

Done after the first of this weekend's nightshifts, which should have been my last lot until finishing shift, but it now seems that they are extending our shiftwork for another month, which has pissed me off a little.
 
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5/3/1 - Cycle 1, Week 6, Day 4 - Squat

Warmup
60kg x 5
90kg x 5
120kg x 3

5/3/1
132.5kg x 5
150kg x 3
167.5kg x 1 + 3 = 4 reps

Joker Sets
172.5kg x 2
175kg x 1

First Set Last
132.5kg x 5
132.5kg x 5
132.5kg x 5

SOHP
45kg for 10 sets of 5 reps

Boxing bagwork to finish - couple of rounds.
 
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Cardio - Walking: 1hr.

Bodyweight 91.8kg, I think this is the lightest I have been during my thirties.
 
Deload Week.

Day 1 - SOHP

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

5/3/1
50kg x 3
57.5kg x 3
65kg x 3

Using 65%, 75% and 85% of training max as per my last deload.
 
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Deload Week.

Day 2 - Deadlift

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

5/3/1
127.5kg x 3
147.5kg x 3
165kg x 3

Seated Row: 5 sets of 10
Lat Pulldown: 5 sets of 10
Tricep Pushdowns: 5 sets of 10
Bicep Cable Curl: 5 sets of 10

Walking - hour total.
 
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Deload Week

Day 3 - Bench Press

Warmup
50kg x 5
60kg x 5
70kg x 3

5/3/1
80kg x 3
92.5kg x 3
105kg x 3

Trap bar Shrugs

Neckwork
 
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Was meant to do deload squats today, but rack was in use.

Deadlift
60kg x 5
100kg x 5
120kg x 5
140kg x 5
160kg x 3
170kg x 3
180kg x 1
190kg x 1

Hammer Curls
4 sets of 10

Front Raises

Incline treadmill walk - 15 mins.

Will finish up deload week tomorrow.
 
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