The MilkMan Delivers: Beyond

Deload Week

Day 4 - Squat

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

5/3/1
115kg x 3
132.5kg x 3
150kg x 3

Neckwork

Incline treadmill walk - 30 mins
 
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Adjustment of training maxes for new cycle:

SOHP: 75kg > 77.5kg
Deadlift: 195kg > 200kg
Bench Press: 122.5kg (remains the same)
Squat: 175kg > 180kg

5/3/1 - Cycle 2, Week 1, Day 1 - SOHP

Warmup
25kg x 5
35kg x 5
45kg x 3

5/3/1
52.5kg x 5
60kg x 5
67.5kg x 5 + 2 = 7 reps

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

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

Barbell Curls
30kg x 22
 
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5/3/1 - Cycle 2, Week 1, Day 2 - Deadlift

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

5/3/1
130kg x 5
150kg x 5
170kg x 5 + 3 =8 reps. Rep PR.

Joker Sets
175kg x 5
180kg x 3
185kg x 1

First Set Last
130kg x 5
130kg x 5
130kg x 5

Bench Press
60kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5
 
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5/3/1 - Cycle 2, Week 1, Day 3 - Squat

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

5/3/1
117.5kg x 5
135kg x 5
155kg x 5 + 1 = 6 reps (pathetic)

Joker Sets
155kg x 3
155kg x 3
155kg x 3

First Set Last
117.5kg x 5
117.5kg x 5
117.5kg x 5
117.5kg x 5

SOHP
47.5kg x 5 for 10 sets
 
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5/3/1 - Cycle 2, Week 1, Day 4 - Bench Press

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

5/3/1
80kg x 5
92.5kg x 5
105kg x 5 + 2 = 7 reps

Joker Sets
107.5kg x 4
110kg x 3
112.5kg x 2
115kg x 1

First Set Last
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Deadlift
70kg x 2
70kg x 2
100kg x 2
120kg x 2
140kg x 2
160kg x 2

Walking 45 minutes
 
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5/3/1 - Cycle 2, Week 2, Day 1 - Deadlift

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

5/3/1
140kg x 3
160kg x 3
180kg x 3 + 4 = 7 reps. Rep PR!

Joker Sets
185kg x 3
190kg x 3

First Set Last
140kg x 5
140kg x 5
140kg x 5

Hammer Curls
5 sets
 
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MilkManUK said:
I was rather happy with it. Finally feel like deadlift is making progress the last month or so. Will be testing for a new 1RM on my 1's week all being well.
Click to expand...

What's youre current 1rm? I reckon you should be pulling 220+
 
I pulled 230 around the time I hit 180 x 6, you'll be fine ;)
 
btwrestler119 said:
Nice work on the Deadlifts!



I'm jealous of this, I've pulled 185x6 and I'm right around 210kg for my max.
Click to expand...
Yeah 230kg seems a bit ambitious for me at the moment, but will be happy with any improvement.
 
Incline treadmill walk: 45 minutes.

Will get some overhead pressing in at home tonight.
 
5/3/1 - Cycle 2, Week 2, Day 2 - SOHP

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

5/3/1
55kg x 3
62.5kg x 3
70kg x 3 + 2 = 5 reps

Joker Sets
75kg x 3
80kg x 1
85kg x Fail

First Set Last
55kg x 5
55kg x 5
55kg x 5
55kg x 10

Squat
100kg x 2
120kg x 2
140kg x 2

Notes
Made bigger jumps than usual on the Joker Sets - went up in 5kg increments instead of the usual 2.5kg, mainly due to time restraints - needed to eat, bath and get to bed at a reasonable time before getting up at 5am again tomorrow. Was planning on squatting more but had to cut it short.
 
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5/3/1 - Cycle 2, Week 2, Day 3 - Squat

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

5/3/1
127.5kg x 3
145kg x 3
162.5kg x 3 + 2 = 5 reps. Rep PR I think.

Joker Sets
167.5kg x 3
172.5kg x 2
177.5kg x 1

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

Bench Press
60kg x 10
60kg x 10
60kg x 10
 
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Your 531 set up makes me think I need to do more work on joker sets and FSL.
 
fbmmofo said:
Your 531 set up makes me think I need to do more work on joker sets and FSL.
Click to expand...
Well considering you're a shit tonne stronger than I am, I don't think you need to be mimicking what I do!
 
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