The MilkMan Delivers: Beyond

5/3/1 - Cycle 2, Week 3, Day 4 - Squat

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

5/3/1
135kg x 5
155kg x 3
172.5kg x 1 + 3 = 4 reps, quite possibly a rep PR.

Joker Sets
177.5kg x 1
182.5kg x 1

First Set Last
135kg x 5
135kg x 5
135kg x 5
 
Training Max Adjustments for next few weeks.

SOHP: Remaining at 77.5kg
Deadlift: 205kg
Bench: 125kg
Squat: 185kg

Did some bodybuilding type shit today at the gym, will be overhead pressing later.
 
5/3/1 - Cycle 2, Week 4, Day 1 - SOHP

Warmup
20kg x 5
30kg x 5
50kg x 3

5/3/1
52.5kg x 5
60kg x 5
67.5kg x 5 + 1 = 6 reps. I had just put sun cream onto my youngest son and my grip was a bit slippy, so only got 6, then chalked up and did:
67.5kg x 4

Joker Sets
70kg x 4
72.5kg x 3
75kg x 2
77.5kg x 2

First Set Last
52.5kg x 6
52.5kg x 6
52.5kg x 6
52.5kg x 6
52.5kg x 6
52.5kg x 6

Squat
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 10

Went to see the doctor today about my umbilical hernia, she checked it out, advised me it wasn't that bad so no point in doing surgery yet unless it starts to get painful. I will carry on as is in that case.
 
Did she make that recommendation with the knowledge that you will be deadlifting 220kg and squatting 200kg in the near future?
 
Keep an eye on that shit bro. If it goes you'll know about it!
 
btwrestler119 said:
Did she make that recommendation with the knowledge that you will be deadlifting 220kg and squatting 200kg in the near future?
Click to expand...
She asked how much I was lifting and if I planned to go any heavier, to which I said "of course", but she recommended strengthening my core / stomach muscles more so they will be able to cope with the load.
 
MilkManUK said:
Yeah I will, if it does happen I just hope it's when I'm at home, 2 miles from hospital rather than when I'm alone in London.
Click to expand...

Worst case scenario you can push it back in and hold it in while you make your way to hospital.
 
5/3/1 - Cycle 2, Week 4, Day 2 - Deadlift

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

5/3/1
135kg x 5
155kg x 5
175kg x 5 + 2 = 7 reps

Joker Sets
180kg x 3
185kg x 2

First Set Last
135kg x 5
135kg x 5
135kg x 5
135kg x 5

Bench Press Singles
60kg x 1
80kg x 1
100kg x 1
110kg x 1
120kg x 1
125kg x 1

 
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5/3/1 - Cycle 2, Week 4, Day 3 - Bench Press

Warmup
60kg x 5
70kg x 5
80kg x 3

5/3/1
82.5kg x 5
95kg x 5
107.5kg x 5 - no extra reps, got my position all messed up.

First Set Last
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

Seated Row
5 sets of 12 reps

Bent Over Row
40kg x 10
80kg x 10
80kg x10
 
5/3/1 - Cycle 2, Week 4, Day 4 - Squat

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

5/3/1
122.5kg x 5
140kg x 5
157.5kg x 2 only (belt)

SOHP
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

I will chalk this horrific failure up to lack of sleep, lack of food, the heat (@daken7) and generally feeling a little under the weather. Probably shouldn't have trained, but hey ho.
 
At least you did a bit and working up to 157.5kg isn't awful, the pressing looks good, too.
 
Flash_Monsta said:
At least you did a bit and working up to 157.5kg isn't awful, the pressing looks good, too.
Click to expand...
Yeah I'm not going to beat myself up about it. I rarely miss my prescribed reps so it's bound to happen every now and then.
 
5/3/1 - Cycle 2, Week 5, Day 1 - Deadlift

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

5/3/1
145kg x 3
165kg x 3
185kg x 3 + 3 = 6 reps. Rep PR!

Joker Sets
190kg x 3
195kg x 2

First Set Last
145kg x 5
145kg x 5
145kg x 5
145kg x 5
 
Bit of bodybuilding shit today.

Bench Press
60kg x 10
60kg x 10
60kg x 10
60kg x 10
80kg x 5

Face Pulls
4 sets of 10

Tricep Pushdowns
4 sets of 10

Bicep Cable curls
5 sets of 10

Seated Row
4 sets of 10

Chest Press
4 sets of 10

Trap bar shrugs
60kg x 25
60kg x 25
80kg x 13
80kg x 12

Plank
3 x 1 minute

Bodyweight: 91.2kg
 
Redemption Day - 5/3/1 - Cycle 2, Week 4, Day 4 (repeat from Tuesday, which was a fail)

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

5/3/1
122.5kg x 5
140kg x 5
157.5kg x 5 - success after only hitting 2 reps on Tuesday. No extra reps attempted though.

First Set Last
122.5kg x 5
122.5kg x 5
122.5kg x 5

Still have a bit of a head cold type thing, so struggling a bit, but at least I've made up for the fail earlier in the week and can get back on track now.
 
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Conditioning Stuff

Trap Bar Farmer's Walk
60kg - few walks up and down gym
100kg - few walks up and down gym
120kg - few walks up and down gym
140kg - few walks up and down gym
160kg - few walks up and down gym

Plank
65s
45s rest
65s
45s rest
65s
 
5/3/1 - Cycle 2, Week 5, Day 2 - SOHP

Warmup
20kg x 5
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
72.5kg x 3
75kg x 2
77.5kg x 2

First Set Last
55kg x 6
55kg x 6
55kg x 6
55kg x 6
55kg x 6
55kg x 6

Barbell Shrugs
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10
80kg x 10

Neck work

Plank 3 x 70s
 
5/3/1 - Cycle 2, 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
112.5kg x 3

Joker Sets
115kg x 3
117.5kg x 1

First Set Last
87.5kg x 6
87.5kg x 6
87.5kg x 6
87.5kg x 6
87.5kg x 9

Barbell Curls
40kg x 8
40kg x 8
40kg x 8
 
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