The MilkMan Delivers: Beyond

Thanks for the really informative reply! :D

I only know all this because I just bought my own Rogue Ohio Power bar and they make all the variations. I think the Strengthshop Bastard Bar is a decent option. They have the two of the 2028 bars at my gym and they're bent, still usable but they're only rated to 200kg max weight so in a gym with guys putting 6 and 7 plates on they see some punishment.
 
Thanks for providing the knowledge in this log OT.

New year, new cycle of 5/3/1, tweaked training maxes accordingly:

Military Press: 72.5kg
Deadlift: 180kg
Bench Press: 120kg
Squat: 165kg

5/3/1 - Cycle 1, Week 1, Day 1 - Military Press

Warmup
17 minute walk
20kg x 5
30kg x 5
40kg x 3

5/3/1
47.5kg x 5
55kg x 5
62.5kg x 5 + 5 = 10 reps.

Joker Sets
65kg x 7
67.5kg x 5
70kg x 4
72.5kg x 3

First Set Last / Boring But Big
47.5kg x 10
47.5kg x 10
47.5kg x 10
47.5kg x 10
47.5kg x 10

Good session, pretty happy with it. Looking forward to a good year of lifting.
 
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Starting the year off right! I got a bit of a cold, but I'm still looking forward to getting the first lift of the year in tonight when I get home from work.
 
I only know all this because I just bought my own Rogue Ohio Power bar and they make all the variations. I think the Strengthshop Bastard Bar is a decent option. They have the two of the 2028 bars at my gym and they're bent, still usable but they're only rated to 200kg max weight so in a gym with guys putting 6 and 7 plates on they see some punishment.
Thanks this is some good info cause I wanted the 2028 barbell because of the price. I am no where close to pulling that many plates so that won't be an issue for me at this moment. But the barbell is still out of stock so if the other barbell I have my eyes on will be available earlier I will buy that one (ATX Ram bar, more expensive but it's supposed to be very strong and durable).

@MilkManUK sorry for derailing your log and a happy new year!
 
Starting the year off right! I got a bit of a cold, but I'm still looking forward to getting the first lift of the year in tonight when I get home from work.
Good man! Hope the cold is not too serious, and you get a good session in. I'll check your log later.
 
Thanks this is some good info cause I wanted the 2028 barbell because of the price. I am no where close to pulling that many plates so that won't be an issue for me at this moment. But the barbell is still out of stock so if the other barbell I have my eyes on will be available earlier I will buy that one (ATX Ram bar, more expensive but it's supposed to be very strong and durable).

@MilkManUK sorry for derailing your log and a happy new year!

I nearly bought the ATX Ram Bar as it's basically a German version of the TPB. But the Rogue Ohio Power bar is cheaper when you order it from Rogue EU and has a proven pedigree, whereas the ATX could be more of a risk. I'd imagine if it lasts it's a great bar though.
 
Thanks this is some good info cause I wanted the 2028 barbell because of the price. I am no where close to pulling that many plates so that won't be an issue for me at this moment. But the barbell is still out of stock so if the other barbell I have my eyes on will be available earlier I will buy that one (ATX Ram bar, more expensive but it's supposed to be very strong and durable).

@MilkManUK sorry for derailing your log and a happy new year!
Can you order from StrengthshopUK? This may interest you:
https://www.strengthshop.co.uk/clearance-sale/olympic-bar-black-oxide-coated-seconds-879.html
 
5/3/1 - Cycle1, Week 1, Day 2 - Squat

Warmup
24 minute walk
60kg x 5
80kg x 5
100kg x 3

5/3/1
107.5kg x 5
125kg x 5
142.5kg x 5

Joker Sets
142.5kg x 5
142.5kg x 5

First Set Last
107.5kg x 5
107.5kg x 5
107.5kg x 5
107.5kg x 5
107.5kg x 5

Barbell Curls
20kg x 20
20kg x 20
20kg x 10

First time back squatting in quite a while as my knees were playing up leading up to Christmas, so this session felt pretty tough.
 
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5/3/1 - Cycle 1, Week 1, Day 3 - Deadlift

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

5/3/1
117.5kg x 5
135kg x 5
155kg x 5

Joker Sets
160kg x 3
165kg x 3
170kg x 3

First Set Last
117.5kg x 5
117.5kg x 5
117.5kg x 5
 
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Biceps and triceps

Barbell curls
20kg x 15
20kg x 15
20kg x 15
20kg x 15

Hammer Curls
19kg each arm, 7 reps each arm for 3 sets

Tricep Pushdowns
15kg x 15
15kg x 15
15kg x 15
15kg x 15
17.5kg x 10
17.5kg x 10
17.5kg x 10

Cable Curl
15kg x 10
15kg x 10
15kg x 10
15kg x 10
 
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5/3/1 - Cycle 1, Week 1, Day 4 - Bench Press

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

5/3/1
80kg x 5
90kg x 5
102.5kg x 5 + 1 = 6 reps

Joker Sets
105kg x 4
107.5kg x 2
110kg x 2
112.5kg x 1

First Set Last
80kg x 10
80kg x 5
 
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Extra squat session
60kg x 2
80kg x 2
110kg x 2
120kg x 2
130kg x 2
140kg x 2
160kg x 2
160kg x 2
160kg x 2

Pull Ups
8,5,5

Tricep Pushdown
20kg x 15
20kg x 15
20kg x 15
20kg x 10
 
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