The MilkMan Delivers: Beyond

Tonight's training: Thai boxing 2 hours. Bagwork, padwork, sparring.
 
Cycle 3, Week 1, Day 2 - Deadlift

67.5kg x 5
85kg x 5
102.5kg x 5
120kg x 3
135kg x 3
152.5kg x 1
170kg x 7
177.5kg x 1
120kg x 5 sets of 3 reps

SOHP
20kg x 5
27.5kg x 5
35kg x 5
42.5kg x 5
50kg x 3
55kg x 3
62.5kg x 1
70kg x 5
75kg x 1
80kg x 1
 
Cycle 3, Week 1, Day 3 - Squat
65kg x 5
80kg x 5
95kg x 5
112.5kg x 5
130kg x 3
145kg x 3
160kg x 4
170kg 1
175kg x 1
112.5kg x 5 sets of 6 reps

Front Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 2
110kg x 2
120kg x 1
 
Cycle 3, Week 1, Day 4 - Bench Press
42.5kg x 5
52.5kg x 5
65kg x 5
75kg x 5
85kg x 3
97.5kg x 3
107.5kg x 6
112.5kg x 1
117.5kg x 1

Trapbar deadlift
105kg x 10
105kg x 10
145kg x 10
165kg x 10
175kg x 10
185kg x 7
205kg x 3
 
AM: 2 mile jog

Cycle 3, Week 2, Day 1 - Squat
65kg x 5
80kg x 5
95kg x 5
112.5kg x 5
130kg x 3
145kg x 3
160kg x 5
170kg x 1
175kg x 1
112.5kg x 5 sets of 7 reps

Hammer Curls
Lots.
 
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AM: 2 mile jog

PM: Treadmill walk 15 minutes
Boxing bagwork 15 minutes
Treadmill jog 10 minutes
Stretching
 
AM: 2 mile jog

Cycle 3, Week 2, Day 2 - SOHP
20kg X 5
27.5kg X 5
35kg X 5
42.5kg X 5
50kg X 3
55kg X 3
62.5kg X 1
70kg X 6 Huuuuge grind on 7th rep but couldn't quite lock it out at the top, no lift.
72.5kg X 1
75kg X 1
77.5kg X 1
50kg X 5 sets of 8 reps

Front Squat
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
 
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AM: 2 mile jog

Cycle 3, Week 2, Day 3 - Deadlift

67.5kg x 5
85kg x 5
102.5kg x 5
120kg x 3
135kg x 3
152.5kg x 1
170kg x 8
177.5kg x 1
120kg x 5 sets of 3 reps

Front Squat
60kg x 2
80kg x 2
100kg x 2
120kg x 2 x 2

Facepulls
15kg x 2 sets of 30 reps
 
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Cycle 3, Week 2, Day 4 - Bench Press
42.5kg x 5
52.5kg x 5
65kg x 5
75kg x 5
85kg x 3
97.5kg x 3
107.5kg x 7
112.5kg x 1
117.5kg x 1
120kg x 1
122.5kg x 1
75kg x 5 sets of 8 reps

Squat
60kg x 3
100kg x 3
140kg x 3
160kg x 3
170kg x 1
180kg x 1
 
Cycle 3, Week 3, Day 1 - SOHP
20kg x 5
27.5kg X 5
35kg X 5
42.5kg X 5
50kg X 3
55kg X 3
62.5kg X 1
70kg X 6
75kg x 1
80kg x 1
50kg x 5 sets of 8 reps

Barbell Curls
40kg x 2 sets of 8 reps
20kg x 2 sets of 10 reps
 
Cycle 3, Week 3, Day 2 -Deadlift
67.5kg x 5
85kg x 5
102.5kg x 5
120kg x 3
135kg x 3
152.5kg x 1
170kg x 6
120kg x 5 sets of 4 reps
****singles with my mixed grip reversed****
130kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
This felt weird initially as I always use the same mixed grip (left facing out, right facing in) but it may be worth experimenting with the other way round.

Barbell shrugs
120kg x 5
120kg x 10
120kg x 10
130kg x 8
130kg x 8
 
Got to gym, squat rack was in use by a couple of people, so looked like I wouldn't be able to squat today

Instead did the following

Trapbar deadlift
65kg x 5
105kg x 5
145kg x 5

Deadlift
60kg x 3
100kg x 3
120kg x3
130kg x 3
140kg x 3
150kg x 1
160kg x 1
170kg x 1
100kg x 20

Squat rack then became available so managed to do:

Cycle 3, Week 3, Day 3 - Squat

Squat
80kg x 5
95kg x 5
112.5kg x 5
130kg x 3
145kg x 1
160kg x 3
170kg x 1

Facepulls
Rope hammer curls

Am working from home tomorrow, so will try to get bench and some more squat done.
 
Cycle 3, Week 3, Day 4 - Bench Press
42.5kg x 5
52.5kg x 5
65kg x 5
75kg x 3
85kg x 3
97.5kg x 1
107.5kg x 7
112.5kg x 1
117.5kg x 1
122.5kg x 1
75kg x 5 sets of 8 reps
100kg x 2
100kg x 2
100kg x 2

SOHP
60kg x 6 sets of 5 reps

Squat
112.5kg x 2 sets of 5 reps
 
AM: 2 mile jog

Cycle 3, Week 4, Day 1 - SOHP

30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 3
60kg x 3
65kg x 1
72.5kg x 4
75kg x 1
52.5kg x 3 sets of 8 reps
52.5kg x 2 sets of 5 reps

Bench Press (all paused)
80kg x 3 sets of 5 reps
90kg x 5

Trapbar Deadlifts
65kg x 10
105kg x 10
145kg x 10
 
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AM: 2 mile jog

PM: Was meant to deadlift, but all bars were in use, so did some bodybuilding type stuff and will look to deadlift tonight at home.

Bagwork 15 minutes
Hammer curls - 4 sets of 12 reps
One armed dumbell push press - 20kg x 20 reps each hand , 20kg x 12 reps each hand
Seated dumbell press - 12.5kg x 3 sets of 10 reps
Kettlebell shrugs - 30 reps
Facepulls - 10kg x 30 reps, 10kg x 25 reps
Tricep Pushdown - 30 reps
Treadmill walk - 8 minutes
 
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Cycle 3, Week 4, Day 2 - Deadlift
70kg x 5
87.5kg x 5
105kg x 5
122.5kg x 3
140kg x 3
157.5kg x 1
175kg x 4

Did this when I got home, but had to cut it a bit short, will try and get the remaining deadlifting done later in the week.
 
AM: 2 mile jog.

Deadlift (repeated yesterday's workout)
70kg x 5
87.5kg x 5
105kg x 5
122.5kg x 3
140kg x 3
157.5kg x 1
175kg x 1
180kg x 1
185kg x 1
122.5kg x 5 sets of 3 reps
102.5kg x 20

Paused Bench
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3


Bodyweight: 92.7kg
 
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AM: 2 mile jog

PM:
Cycle 3, Week 4, Day 3 - Squat

67.5kg x 5
82.5kg x 5
100kg x 5
115kg x 3
132.5kg x 3
150kg x 1
165kg x 3
170kg x 1
175kg x 1
180kg x 1
115kg x 5 x 5

Front Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 1
110kg x 1
 
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Cycle 3, Week 4, Day 4 - Bench
45kg x 5
55kg x 5
67.5kg x 5
77.5kg x 3
90kg x 3
100kg x 1
110kg x 7
115kg x 1
120kg x 1
122.5kg x 1
77.5kg x 5 x 5

Barbell Shrugs
100kg x 3 sets of 10 reps
110kg x 2 sets of 10 reps

Seated DB press
10kg x 3 sets of 10 reps
 
Cycle 3, Week 5, Day 1 - SOHP
20kg x 5
30kg x 5
37.5kg x 5
45kg x 5
52.5kg x 3
60kg x 3
65kg x 1
72.5kg x 4
75kg x 1
77.5kg x 1
80kg x 1
52.5kg x 5 sets of 8 reps

Barbell Curls
20kg x 35
 
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