The MilkMan Delivers: Beyond

Nice 15 rep on the squat. I hate high rep squats!

Do you have or know any good Beyond 531 excel spreadsheets available that includes Joker sets and First Set Last? Thanks!
 
5/3/1 - Cycle 1, Week 5, Day 1 - SOHP

Warmup
20kg x 10
30kg x 10
40kg x 5
42.5kg x 3

5/3/1
47.5kg x 3
55kg x 3
62.5kg x 3 + 7 = 10 reps

Joker Sets
65kg x 7
67.5kg x 5
70kg x 4
72.5kg x 2
75kg x 2

First Set Last
47.5kg x 5 sets of 10 reps

Barbell Curls
40kg x 3 sets of 8 reps
20kg x 20

Was meant to do this yesterday, but a hedgehog had decided to have a nap where my weights are.

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

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 3

5/3/1
137.5kg x 3
157.5kg x 3
177.5kg x 3 + 3 = 6 reps

Joker Sets
182.5kg x 3
187.5kg x 3

First Set Last
137.5kg x 3 sets of 5 reps

Front Squat
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 1, reracked, adjusted grip then did 2 more reps

Barbell Shrugs
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
100kg x 5
60kg x 5
 
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5/3/1 - Cycle 1, Week 5, Day 3 - Bench Press

Warmup
20kg x 5
60kg x 5
70kg x 5
80kg x 3

5/3/1
82.5kg x 3
92.5kg x 3
105kg x 3 + 5 = 8 reps

Joker Sets
107.5kg x 5
110kg x 4
112.5kg x 3
115kg x 2

First Set Last
82.5kg x 5 x 5
 
5/3/1 - Cycle 1, Week 5, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
90kg x 3

5/3/1
100kg x 5 (meant to be 3, neighbour distracted me)
112.5kg x 3
127.5kg x 3 + 9 = 12 reps

Joker Sets
132.5kg x 8
137.5kg x 5
142.5kg x 5

First Set Last
100kg x 5 x 5

SOHP
47.5kg x 5 x 5

All done in the pissing rain.
 
When I become a responsible family man I wish to be as strong as you, man.

But do you use the trap bar for deadlifting often?
 
KidAlchemy said:
When I become a responsible family man I wish to be as strong as you, man.

But do you use the trap bar for deadlifting often?
Click to expand...

That's very nice of you to say Kid, although I have a way to go before I think anyone would consider me strong, but thanks for the compliment anyway.

I use the trap bar every so often maybe once a month, nothing is ever programmed with it, I kind of just do it when I fancy it.

Today's training:

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

Warmup
20kg x 10
30kg x 10
40kg x 5
50kg x 3

5/3/1
52.5kg x 5
57.5kg x 3
62.5kg x 1 + 7 = 8 reps

Joker Set Singles
70kg x 1
75kg x 1
77.5kg x 1

First Set Last
52.5kg x 5 x 5

Barbell Curls
40kg x 4 sets of 8 reps
20kg x 20
 
MilkManUK said:
I use the trap bar every so often maybe once a month, nothing is ever programmed with it, I kind of just do it when I fancy it.
Click to expand...
Have you noticed like you've gained something from using it or do you use it too rarely yet to have noticed any carryover to normal DL?
 
KidAlchemy said:
Have you noticed like you've gained something from using it or do you use it too rarely yet to have noticed any carryover to normal DL?
Click to expand...
I probably don't use it enough to notice any carryover, but it is nice to be able to pull heavier weights than what I can with a conventional deadlift from time to time.

Speaking of deadlifts:

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

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

5/3/1
147.5kg x 5
167.5kg x 3
187.5kg x 1 + 3 = 4 reps

Joker Sets
192.5kg x 2
197.5kg x 1
180kg x 1
180kg x 1

First Set Last
147.5kg x 3 x 5

Been tracking what I eat this last week as I've been a little undisciplined while working from home this month. Lost 9lbs since last week - I think I'm doing this wrong.

Bodyweight: 91.8kg
 
5/3/1 - Cycle 1, Week 6, Day 3 - Bench Press

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

5/3/1
87.5kg x 5
100kg x 3
110kg x 1 + 4 = 5 reps

Joker Sets
112.5kg x 3
115kg x 2
117.5kg x 1

First Set Last
87.5kg x 5 x 5

Trapbar Deadlift
65kg x 5
105kg x 5
155kg x 5
205kg x 2

Deadlift
60kg x 2
100kg x 2
140kg x 2
160kg x 3 sets of 2 reps
 
5/3/1 - Cycle 1, Week 6, Day 4 - Squat

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

5/3/1
105kg x 5
120kg x 3
135kg x 1 + 11 -= 12 reps

Joker Sets
140kg x 7
150kg x 4
160kg x 2

First Set Last
105kg x 15
105kg x 10

Seated hammer curls
10kg each hand 3 sets of 8 reps
 
Increase in training maxes
SOHP: 70kg
Deadlift: 197.5kg
Bench: 117.5kg
Squat: 145kg

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

Warmup
20kg x 2 sets x 10 reps
30kg x 10
35kg x 5
40kg x 5
45kg x 3

5/3/1
47.5kg x 5
52.5kg x 5
60kg x 5 + 6 = 11 reps

Joker Sets
62.5kg x 6
65kg x 4
67.5kg x 3
70kg x 2
72.5kg x 1

First Set Last
47.5kg x 5 x 5

Seated Row
50kg x 5 sets x 10 reps
 
5/3/1 - Cycle 2, Week 1, Day 2 - Deadlift

Warmup
70kg x 5
90kg x 5
110kg x 3

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

Joker Sets
180kg x 5
190kg x 3

First Set Last
130kg x 3 sets x 5 reps

Barbell Shrugs
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
 
Bodybuilding fluff today: Facepulls, tricep pushdowns, hammer curls, front raises, barbell curls, leg press, pull-ups, neck work. Reps done in the 10-20 range, nothing too taxing.
 
5/3/1 - Cycle 2, Week 1, Day 3 - Squat

Warmup
60kg x 5
80kg x 5
90kg x 3

5/3/1
95kg x 5
110kg x 5
125kg x 5 + 9 = 14 reps

Joker Sets
130kg x 9
135kg x 6
140kg x 5
145kg x 3
150kg x 2

First Set Last
95kg x 5 x 5
 
From yesterday:

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

Warmup
20kg x 10
40kg x 5
60kg x 5
70kg x 3

5/3/1
77.5kg x 5
90kg x 5
100kg x 5 + 4 = 9 reps

Joker Sets
105kg x 6
107.5kg x 4
110kg x 3
112.5kg x 3
115kg x 2
117.5kg x 1

First Set Last
77.5kg x 15

Trapbar Deadlifts
65kg x 10
105kg x 10
145kg x 5
185kg x 6
205kg x 6
230kg x 2
 
Work gym was uncharacteristically packed when I went to use it at 2:30 this afternoon. All the olympic bars were in use, and as I was short on time to work in or wait, I just went on the treadmill for a 30 minute walk. Hopefully by the time I get home this evening it won't be too late or too dark and I can get my overhead session done at home.
 
Train home was delayed and it was dark and pissing down with rain by the time I reached home so didn't train. I got up early this morning to get it done before school drop off and work:

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

Warmup
20kg x 10
30kg x 5
40kg x 5
45kg x 3

5/3/1
50kg x 3
57.5kg x 3
65kg x 3 + 5 = 8 reps

Joker Sets
67.5kg x 5
70kg x 4
72.5kg x 3
75kg x 2
77.5kg x 1

First Set Last
50kg x 15

Neckwork

Will deadlift in the afternoon.
 
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