The MilkMan Delivers: Beyond

[MilkManUK]

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

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

5/3/1
130kg x 3
150kg x 3
167.5kg x 3
167.5kg x 2

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

Deadlift Singles
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1

 

[MilkManUK]

5/3/1 - Cycle 2, Week 6, Day 1 - SOHP

Warmup
20kg x 5
30kg x 5
40kg x 5
50kg x 3

5/3/1
60kg x 5
67.5kg x 3
75kg x 1 + 1 = 2 reps
75kg x 2
75kg x 2
75kg x 2

First Set Last
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Barbell Shrugs
85kg x 10
85kg x 10
85kg x 10
85kg x 10
85kg x 10
85kg x 15

Plank
3 x 75s

Bodyweight: 90.4kg

 

[AlVThom]

Good stuff Milky!

 

[KidAlchemy]

^^Indeed nice stuff.

 

[Flash_Monsta]

He drinks a lot of milk.

 

[LatFlare]

He drinks a lot of milk.

Milk is for babies!

 

[MilkManUK]

Good stuff Milky!

Thanks mate.

^^Indeed nice stuff.

Thanks Kid.

He drinks a lot of milk.

I used to, but not so much anymore. Mostly have black coffees thesedays too. I'm putting myself out of business.

Milk is for babies!

Breast milk is the best milk.

 

[MilkManUK]

5/3/1 - Cycle 2, Week 6, Day 2 - Deadlift

Warmup
60kg x 5
100kg x 5
125kg x 3
140kg x 3

5/3/1
155kg x 5
175.5kg x 3
195kg x 1 - no extra reps

This felt alot harder than I was hoping and my plan was to hit at least a triple on 195kg, but it wasn't there today. Weight loss might be catching up with me? Who knows, but nutrition this week has not been onpoint and not nearly enough calories consumed.

To make up for the shitty deadlifting, I did some push press:

60kg x 5 (SOHP)
80kg x 5 (push press)
90kg x 4 (push press)
100kg x 2 (push press) rep PR I think.
105kg x 1 Push Press PR.

 

[MilkManUK]

Today's training:

Incline treadmill walk, 40 minutes.

 

[MilkManUK]

5/3/1 - Cycle 2, Week 6, Day 3 - Bench Press

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

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

Joker Sets
120kg x 1
122.5kg x 1
125kg x 1

First Set Last
92.5kg x 6
92.5kg x 6
92.5kg x 6

Tricep Pushdowns
5 sets of 10

Ate a load of good food last night and this morning, benching felt decent.

 

[MilkManUK]

5/3/1 - Cycle 2, Week 6, Day 4 - Squat

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

5/3/1
140kg x 5
157.5kg x 3
177.5kg x 1
177.5kg x 1
177.5kg x 1
177.5kg x 1

First Set Last
140kg x 8
140kg x 5
140kg x 5

 

[MilkManUK]

Bodybuilding stuff and other miscellaneous items:

Trap bar shrugs - loads of reps with 60kg, 80kg, 100kg, 120kg

Dumbbell front raises - 3 sets of 10 each arm

Barbell Curls - 20kg x 25, 20kg x 20, 30kg x 15, 35kg x 7, 35kg x 7

Neck work

Plank: 3 x 80s

 

[Obscure Terror]

Best workout of the year so far.

 

[MilkManUK]

Best workout of the year so far.

You know it.

 

[MilkManUK]

Adjustment of training maxes for next cycle:

SOHP: 77.5kg (remains same)
Deadlift: 200kg (reduced from 205kg)
Bench: 127.5kg (increase from 125kg)
Squat: 180kg (reduced from 185kg)

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

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

5/3/1
130kg x 5
150kg x 5
170kg x 5 + 4 = 9 reps. Rep PR!

Joker Sets
175kg x 3
180kg x 3
185kg x 3
190kg x 1

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

 

[MilkManUK]

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

Warmup
20kg x 5
30kg 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 5
72.5kg x 4
75kg x 2
77.5kg x 1

First Set Last
52.5kg x 14
52.5kg x 10
52.5kg x 8
52.5kg x 8
52.5kg x 8

 

[MilkManUK]

Incline treadmill walk. 42 minutes.

 

[MilkManUK]

Extra squat day
20kg x 5
60kg x 5
100kg x 5
120kg x 5
140kg x 5
145kg x 5
145kg x 5
145kg x 5

Trap bar shrugs
75kg x 20
115kg x 10
115kg x 10
115kg x 10
75kg x 20

 

[AlVThom]

Top Deadlifting Milky!

What do you do for neck work?

 

[MilkManUK]

Top Deadlifting Milky!

What do you do for neck work?

Thanks, not on the level of your's though!

For direct neck work I do bridges - both belly up and belly down (if that makes sense) and some neck flexion stuff where I hang my neck and head off a flat bench with a plate on my forehead and nod back and forth.

I hope that kind of explains it!