The MilkMan Delivers: Beyond

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

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

5/3/1
77.5kg x 3
90kg x 3
100kg x 3 + 7 = 10 reps

Joker Sets
105kg x 3
110kg x 3
115kg x 3
120kg x 1

First Set Last
77.5kg x 15
77.5kg x 3 sets of 8 reps

""
 
Front Squat
60kg X 10
80kg X 8
90kg X 6
100kg X 3 sets of 4 reps

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

Warmup
20kg x 10
30kg x 10
40kg x 5
50kg x 5
55kg x 5

5/3/1
60kg x 5
67.5kg x 3
75kg x 1 + 3 = 4 reps

Joker Set Singles
77.5kg x 1
80kg x 1
82.5kg x 1
85kg 1

First Set Last
60kkg x 10
60kg x 5
60kg x 5
60kg x 5
 
5/3/1 - Cycle 2,Week 6, Day 2 - Deadlift

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

5/3/1
155kg x 5
175kg x 3
195kg x 1 + 2 = 3 reps

First Set Last
155kg x 3 sets of 5 reps

Right hamstring had a bit of a twinge so didn't push it as much as I hoped. Probably could have got 6 reps or so at 195kg.

Seated Hammer Curls
15kg dumbbells x 3 sets of 10 reps

Facepulls
3 sets of 20 reps

Tricep Pushdowns
3 sets of 20 reps

I am still due to do the squat session from last week (the 3's week) but haven't been able to, so will hopefully get that done tomorrow, all being well.
 
Hamstrings still a bit dodgy today so laid off the squats, did some rack walkouts:

60kg, 110kg, 150kg, 170kg, 190kg, 200kg, 205kg

One armed dumbbell press:
30kg x 2 sets of 10 reps each side

Straight arm kettlebell hold:
10kg for 46seconds

Barbell Shrugs
100kg x 4 sets of 6 reps
 
5/3/1 - Cycle 2, Week 6, Day 3 - Bench Press

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

5/3/1
82.5kg x 5
95kg x 3
105kg x 1 + 6 = 7 reps

Joker Set Singles
110kg x 1
115kg x 1
120kg x 1
125kg x 1

First Set Last
82.5kg x 6 sets of 5 reps

Hammer Curls 8kg x loads
Front Plate Raises - 20kg x 25
Low Row: 45kg x 3 sets of 10 reps
Face Pulls: 20kg x 20 reps
 
Solid form on the IG-bench yo!
 
Went to try and finally get my overdue "3's" week squat session in today, but when I got to the gym,the squat rack had been cordoned off for some reason.

Did a few trap bar deadlifts and bench instead. I will have to try and get the squat session in at the weekend.

Trapbar deadlift
65kg x 10
115kg x 10
155kg x 5
155kg x 5

Bench Press
60kg x 3 sets of 10 reps
70kg x 8
80kg x 6
90kg x 4

Boxing bagwork

Stretching
 
Aleks Sytsevich said:
Do you even squat?
Click to expand...
It doesn't seem like it and whatever I have done to what I originally thought was my hamstrings, which I am now sure is my right glute, certainly isn't helping matters.

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

Warmup
20kg x 10
30kg x 10
35kg x 10
40kg x 5
45kg x 5
50kg x 3

5/3/1
52.5kg x 5
60kg x 5
70kg x 5 + 1 = 6 reps

Joker Sets
70kg x 5
70kg x 5

First Set Last
52.5kg x 5 sets of 6 reps

Tried squatting with 70kg - painful.
 
Thought I'd give deadlifting a go today - shouldn't have bothered.

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

Warm-up
5 minutes treadmill jog
60kg X 5
100kg X 5
120kg X 3

5/3/1
137.5kg X 5
157.5kg X 5
180kg - fail. Right glute pain flared up. Did 8 reps at this weight last time out, didn't even get 1 today!

Went to do some overhead pressing
60kg X 2
60kg X 2
60kg X 2
70kg X 2
70kg X 2
70kg X 2 - lightheaded on 2nd rep, managed to get the bar down to the floor, then fainted.
75kg X 1
75kg X 1

Pretty bad session today.
 
Sorry to hear that, pal. I was kidding, hope your tight, round glutes heal quickly.
 
Barbell Shrugs
40kg x 20
60kg x 20
80kg x 20
90kg x 10
90kg x 10
100kg x 6
100kg x 6
100kg x 6
100kg x 6

Facepulls
10kg x 5 sets of 20 reps

Barbell Curls
20kg x 4 sets of 15 reps

Front Plate Raise
10kg x 2 sets of 20 reps
 
5/3/1 - Cycle 3, Week 1, Day 3 - Bench Press

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

5/3/1
75kg x 5
85kg x 5
97.5kg x 5 + 5 = 10 reps

Joker Sets
105kg x 5
110kg x 5
112.5kg x 3
115kg x 2
115kg x 2

First Set Last
75kg x 10
75kg x 10
75kg x 8
75kg x 8

Snatch Grip Shrugs
75kg x 8
75kg x 10
100kg x 10
100kg x 10
 
Front Squat
60kg x 4 sets of 6 reps
70kg x 2 sets of 6 reps

Back Squat
60kg x 4 sets of 6 reps
70kg x 2 sets of 6 reps

Chins
BW x 10,8, 6, 5,5,5,5,6

KettleBell Static Hold
10kg - just over 60s

Neckwork

Squats were pain free, so that's good. Will eek the weight up next time.
 
Aleks Sytsevich said:
Hurray
Click to expand...

Will attempt some lighter deadlifts tomorrow.

Today's training:

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

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

5/3/1
57.5kg x 3
65kg x 3
72.5kg x 3 + 2 = 5 reps

Joker Sets
75kg x 3
77.5kg x 3
80kg x F

First Set Last
57.5kg x 5 x 5

One Armed DB Press
32.5kg x 8 reps each arm
 
Tried some light deadlifting today - could feel the glute but it wasn't painful enough to stop me from doing the light weights.

60kg x 3 sets of 5 reps
62.5kg x 3 sets of 5 reps
70kg x 5
80kg x 5
90kg x 5
100kg x 3 sets of 5 reps
 
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