The MilkMan Delivers: Beyond

Discussion in 'Training Logs' started by MilkManUK, Dec 18, 2015.

  1. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    70kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    140kg x 3
    160kg x 3
    180kg x 3 + 4 = 7 reps

    Joker Sets
    190kg x 3
    200kg x 2

    First Set Last
    140kg x 3 sets of 5 reps

    Barbell Shrugs
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    120kg x 5
    130kg x 5
     
  2. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    102.5kg x 3
    117.5kg x 3
    132.5kg x 3 + 9 = 12 reps

    Joker Sets
    137.5kg x 7
    142.5kg x 5
    147.5kg x 4
    152.5kg x 2

    First Set Last
    102.5kg x 5 x 5
     
  3. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    82.5kg x 3
    95kg x 3
    107.5kg x 3 + 3 = 6 reps

    Joker Sets
    110kg x 4
    112.5kg x 3
    115kg x 2
    117.5kg x 2
    120kg x 1

    First Set Last
    82.5kg x 5 x 5

    Barbell Shrugs
    82.5kg x 5
    102.5kg x 5
    122.5kg x 5
    122.5kg x 5
    122.5kg x 5
    100kg x 5
    100kg x 5
    60kg x 5

    Barbell Curls
    20kg x 50
     
    Last edited: Sep 25, 2017
  4. MilkManUK

    MilkManUK Brown Belt

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    AM: Bas Rutten Thai Boxing CD - 30 minutes

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

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

    5/3/1
    52.5kg x 5
    60kg x 3
    67.5kg x 1 + 5 = 6 reps

    Joker Sets
    70kg x 4
    72.5kg x 3
    75kg x 3 (third rep was a huge grind from midway up)
    77.5kg x 1
    77.5kg x 1


    First Set Last
    52.5kg x 13


    Previous to this 5/3/1 session I was testing out my SOHP 1RM which went as follows
    67.5kg x 1
    72.5kg x 1
    77.5kg x 1
    80kg x 1
    82.5kg x 1
    85kg x fail (85kg is my all-time PR)
     
  5. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    80kg x 5
    100kg x 5
    120kg x 3
    140kg x 3

    5/3/1
    150kg x 5
    170kg x 3
    190kg x 1 + 3 = 4 reps

    First Set Last
    150kg x 3 sets of 5 reps

    Facepulls
    16kg x 3 sets of 12 reps

    Seated Row
    50kg x 4 sets of 12 reps

    Speed Squat
    60kg x 2
    60kg x 2
    80kg x 2
    100kg x 5 sets of 2 reps
     
  6. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    110kg x 5
    125kg x 3
    140kg x 1 + 7 = 8 reps

    Joker Sets
    145kg x 6
    150kg x 4
    155kg x 3
    160kg x 3
    165kg x 2

    First Set Last
    110kg x 13
     
    Last edited: Sep 28, 2017
  7. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    90kg x 5
    100kg x 3
    112.5kg x 1 + 3 = 4 reps

    Joker Sets
    115kg x 3
    117.5kg x 2
    120kg x 2
    122.5kg x 1

    First Set Last
    90kg x 5 x 5

    Shrugs
    90kg x 8 sets of 5 reps
     
    Last edited: Oct 17, 2017
  8. MilkManUK

    MilkManUK Brown Belt

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    5/3/1 - Deload Week


    Deadlift

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

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

    SOHP

    Warmup
    20kg x 3
    30kg x 3
    40kg x 3

    5/3/1
    45kg x 3
    52.5kg x 3
    60kg x 3

    I am doing a 12hr drive through the night to Scotland on Friday, arriving Saturday morning and then hiking up Ben Nevis.
    So, it seems like a good week to deload leading up to this so I'm fresh with hopefully no aches & pains.
     
  9. MilkManUK

    MilkManUK Brown Belt

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    5/3/1 - Deload week

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

    5/3/1
    95kg x 3
    110kg x 3
    125kg x 3

    Bench
    Warmup
    60kg x 5
    65kg x 5
    70kg x 3

    5/3/1
    77.5kg x 3
    87.5kg x 3
    100kg x 3

    Looking forward to a weekend in Scotland, hiking, eating good food and drinking whisky. Training maxes increase next week.
     
    Last edited: Oct 17, 2017
  10. MilkManUK

    MilkManUK Brown Belt

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    Increase in training maxes.
    SOHP: 72.5kg
    Deadlift: 200kg
    Bench: 120kg
    Squat: 150kg

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

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

    5/3/1
    47.5kg x 5
    55kg x 5
    62.5kg x 5 + 4 = 9 reps

    Joker Sets
    65kg x 7
    67.5kg x 5
    70kg x 3
    72.5kg x 2

    First Set Last
    47.5kg x 3 sets of 5 reps
     
    Last edited: Oct 17, 2017
  11. MilkManUK

    MilkManUK Brown Belt

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    From Tuesday:

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

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

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

    Joker Set
    180kg x 3

    First Set Last
    130kg x 3 sets of 5 reps

    Hammer curls
    Front raises


    Still fairly fatigued from the long weekend of driving and treking, so left a fair bit in the tank on deadlifts.
     
    Last edited: Oct 17, 2017
  12. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    97.5kg x 5
    112.5kg x 5
    127.5kg x 5 + 8 = 13 reps

    Joker Sets
    132.5kg x 8
    137.5kg x 5
    142.5kg x 4

    First Set Last
    97.5kg x 5 x 5
     
    Last edited: Oct 17, 2017
  13. fbmmofo

    fbmmofo Blue Belt

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    Your kids club starts this week doesn’t it mate?

    Be good to hear how it goes
     
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  14. MilkManUK

    MilkManUK Brown Belt

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    Yeah starts tomorrow, I'm looking forward to it but expecting it to be quiet for a while until word gets out, which is fine - I've not really advertised other than Instagram, Facebook and via my girlfriend's network of mums at the schools.

    Today's training

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

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

    5/3/1
    80kg x 5
    90kg x 5
    102.5kg x 5 + 3 = 8 reps

    Joker Sets
    105kg x 5
    107.5kg x 4
    110kg x 3
    112.5kg x 2

    First Set Last
    80kg x 12
    80kg x 10
    80kg x 6
     
    Last edited: Oct 17, 2017
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  15. MilkManUK

    MilkManUK Brown Belt

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    Well, my kid's S&C class was alot busier than I expected - 9 kids in total so let's see if they return now they've had their free session. I'm not really doing this for the money, but still have a few overheads that need to be covered.

    Speaking of overheads:

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5
    45kg x 5
    50kg x 3

    5/3/1
    52.5kg x 3
    60kg x 3
    67.5kg x 3 + 4 = 7 reps

    Joker Sets
    70kg x 4
    72.5kg x 3
    75kg x 2
    77.5kg x 1
    80kg x 1

    First Set Last
    52.5kg x 13
     
    Last edited: Oct 17, 2017
  16. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    140kg x 3
    160kg x 3
    180kg x 3 + 5 = 8 reps

    Joker Sets
    190kg x 3

    First Set Last
    140kg x 3 sets of 5 reps

    Hammer Curls
     
  17. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    107.5kg x 3
    120kg x 3
    135kg x 3 + 9 = 12 reps

    Joker Sets
    140kg x 6
    145kg x 5
    150kg x 3
    155kg x 2

    First Set Last
    107.5kg x 4 sets of 5 reps
     
  18. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    85kg x 3
    97.5kg x 3
    110kg x 3 + 2 = 5 reps

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

    First Set Last
    85kg x 6 sets of 5 reps
     
  19. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    150kg x 5
    170kg x 3
    190kg x 1

    Joker Sets
    200kg x 1
    210kg x 1

    First Set Last
    150kg x 3 sets of 5 reps

    Barbell Curls
    20kg x 25
    20kg x 25
    20kg x 15
    20kg x 8
    20kg x 8
     
  20. MilkManUK

    MilkManUK Brown Belt

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    From Tuesday:

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

    Warmup
    20kg x 5
    40kg x 5
    50kg x 5

    5/3/1
    55kg x 5
    62.5kg x 3
    70kg x 1

    Joker Sets
    75kg x 1
    80kg x 1

    First Set Last
    55kg x 5 x 5

    Deadlift Singles
    60kg x 1
    100kg x 1
    140kg x 1
    180kg x 1
    190kg x 1
    200kg x 1
     

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