The MilkMan Delivers: Beyond

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
 
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
 
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
 
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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)
 
5/3/1 - 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
 
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
 
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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
 
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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.
 
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.
 
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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
 
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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.
 
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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
 
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Your kids club starts this week doesn’t it mate?

Be good to hear how it goes
 
Your kids club starts this week doesn’t it mate?

Be good to hear how it goes
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
 
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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
 
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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
 
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
 
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
 
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
 
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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