The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

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    Cycle 4, Week 3, Day 3 - Squat
    60kg x 5
    70kg x 5
    85kg x 5
    102.5kg x 5
    120kg x 3
    137.5kg x 3
    155kg x 1
    170kg x 1
    120kg x 3 sets of 5 reps

    Barbell Shrugs
    120kg x 20
    130kg x 20
    140kg x 15
    160kg x 10
    170kg x 10
    180kg x 5
     
  2. MilkManUK

    MilkManUK Brown Belt

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    Cycle 4, Week 3, Day 4 - SOHP
    20kg x 5
    30kg x 5
    37.5kg x 5
    45kg x 5
    52.5kg x 3
    60kg x 3
    67.5kg x 1
    75kg x 3
    77.5kg x 1
    80kg x 1
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 8
    60kg x 6
     
  3. MilkManUK

    MilkManUK Brown Belt

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    7 mile walk
     
  4. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Where did you have the cabin?

    Around Lomond or further North?

    I pop back every now and then to see how you're getting on.
    I don't get how our DLs are not that far apart (although not lifted more than 5 for quite a while as getting back into being consistent) but my squat still remains so god damn awful.
     
  5. MilkManUK

    MilkManUK Brown Belt

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    Loch Ness mate, I have family in the area so was good to use the cabin as a base and then go and see people, was such a good break.

    My deadlift is the bane of my life, but will keep chipping away at it.

    Well, as I have done the past couple of winters, I will be putting the season's extra calories to good use and am running Wendler's "Building The Monolith" program again.

    Started today:

    Week 1, Day 1

    SOHP
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 5
    60kg x 5
    65kg x 5
    50kg x 17

    Squat
    60kg x 5
    100kg x 5
    110kg x 5
    125kg x 5
    140kg x 5 x 5

    Barbell Curls
    14kg x 4 sets of 25 reps

    Barbell Shrugs
    100kg x 4 sets of 25 reps
     
  6. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Fair enough.

    That's further North than me (around Lomond area).

    I think I'll be doing the same with the squat reference chipping away at it.
    I tend to keep the CV moderate these days compared to days gone by so would think I have more capacity for it...but at 35 and a somewhat busy job that doesn't go very easily.
     
  7. MilkManUK

    MilkManUK Brown Belt

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    Well, as a couple of Brits in our mid / late 30's we'll just have to do what we can!

    Lomand is beautiful, I pass it on my yearly trips to Ben Nevis, but should really stop off and spend a bit of time there.


    Today's training:

    Week 1, Day 2
    Bench Press
    80kg x 5
    92.5kg x 5
    105kg x 5 x 5

    Deadlift
    105kg x 5
    120kg x 5
    137.5kg x 5
    155kg x 3 sets of 5

    DB rows
    3 sets of 20 reps

    Bench Dips
    25, 29, 30, 30, 30
     
  8. MilkManUK

    MilkManUK Brown Belt

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    Walking 50 minutes
     
  9. MilkManUK

    MilkManUK Brown Belt

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    Week 1, Day 3
    SOHP
    50kg x 10 sets of 5 reps

    Squat
    60kg x 5
    110kg x 5
    125kg x 5
    140kg x 5
    62.5kg x 20

    Shrug
    105kg x 4 sets of 25 reps

    Barbell Curl
    14kg x 2 sets of 50 reps
     
  10. MilkManUK

    MilkManUK Brown Belt

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    Bit pushed for time today due to various things going on.

    "Cardio" was a quick & dirty deadlift session - worked up to 130kg for 20 reps, which certainly got me puffing!

     
  11. MilkManUK

    MilkManUK Brown Belt

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    Week 2, Day 1
    SOHP
    20kg x 5
    30kg x 5
    40kg x 5
    47.5kg x 5
    52.5kg x 5
    62.5kg x 5
    47.5kg x 20

    Squat
    60kg x 5
    100kg x 5
    117.5kg x 5
    132.5kg x 5 x 5
    140kg x 1
    150kg x 1
    160kg x 1
    170kg x 1

    Facepulls 4 sets of 25 reps
     
  12. MilkManUK

    MilkManUK Brown Belt

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    Week 2, Day 2

    Bench Press
    60kg x 5
    75kg x 5
    87.5kg x 5
    97.5kg x 5 x 5
    100kg x 1
    105kg x 1
    110kg x 1
    115kg x 1
    120kg x 1

    Deadlift
    100kg x 5
    110kg x 5
    127.5kg x 5
    145kg x 3 x 5 reps
    150kg x 1
    160kg x 1
    170kg x 1
    180kg x 1
    190kg x 1

    Ran out of time for accessory work so will get that in tomorrow.
     
  13. MilkManUK

    MilkManUK Brown Belt

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    In a wonderful case of program-hopping, I am going to have to finish "Building The Monolith" almost as soon as I started it - I had forgotten from running it previously just how long each session takes me, which is not so much a problem if I'm working from home with my home gym, but when I'm at work and using the gym there, it is quite a bit longer than a reasonable lunch break will allow. So, I'll be going back to what I was doing leading into this.

    Yesterday I walked on the treadmill for 40 minutes, speed was between 4 & 4.5mph.

    Deadlift today.
     
  14. MilkManUK

    MilkManUK Brown Belt

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    Cycle 4, Week 4, Day 1 - Deadlift
    60kg x 5
    75kg x 5
    92.5kg x 5
    112.5kg x 5
    130kg x 3
    150kg x 3
    165kg x 1
    185kg x 3
    190kg x 1
    150kg x 3 x 3

    Barbell curls
    20kg x 3 sets of 20 reps
     
  15. MilkManUK

    MilkManUK Brown Belt

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    AM: 45 minute walk

    PM:
    Cycle 4, Week 4, Day 2 - Bench Press
    40kg x 5
    60kg x 5
    70kg x 5
    80kg x 3
    92.5kg x 3
    105kg x 1
    115kg x 5
    122.5kg x 1
    127.5kg x 1
    80kg x 5 sets of 8 reps

    B/W: 95kg
     
  16. MilkManUK

    MilkManUK Brown Belt

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    Cycle 4, Week 4, Day 3 (& 4 combined)
    SOHP
    25kg x 5
    32.5kg x 5
    47.5kg x 5
    55kg x 3
    62.5kg x 3
    70kg x 1
    77.5kg x 2
    80kg x 1
    82.5kg x 1
    87.5kg x F,F
    60kg x 3
    70kg x 2
    77.5kg x 1
    80kg x 1

    Squat
    80kg x 5
    87.5kg x 5
    105kg x 5
    122.5kg x 3
    140kg x 3
    157.5kg x 1
    175kg x 2

    Trapbar Deadlift
    65kg x 4
    105kg x 4
    145kg x 4
    185kg x 4
    205kg x 7 - rep PR!



    Lots of work today in preparation for my curry club's Christmas meal tomorrow!
     
    Last edited: Dec 13, 2018
  17. MilkManUK

    MilkManUK Brown Belt

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    Guest session at girlfriend's gym:

    Deadlift
    60kg X 2
    100kg X 2
    140kg X 1
    160kg X 1
    170kg X 1
    180kg X 1
    190kg X 1
    200kg X 1

    Squat
    60kg X 1
    80kg X 1
    100kg X 1
    120kg X 1
    140kg X 1
    160kg X 1
    170kg X 1
    180kg X 1

    Front Squat
    100kg X 1
    110kg X 1
    120kg X 1
    130kg X 1
     
  18. MilkManUK

    MilkManUK Brown Belt

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    Cycle 4, Week 5, Day 1 - Deadlift

    60kg x 5
    75kg x 5
    92.5kg x 5
    112.5kg x 5
    130kg x 3
    150kg x 3
    165kg x 1
    185kg x 4
    195kg x 1
    200kg x 1
    150kg x 3 x 3

    Facepulls 3 x 25 reps
    Tricep pushdowns - 3 x 20 reps
     
  19. MilkManUK

    MilkManUK Brown Belt

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    Cycle 4, Week 5, Day 2 - Bench Press
    60kg x 5
    70kg x 5
    80kg x 3
    92.5kg x 3
    105kg x 1
    115kg x 6 - rep PR!
    122.5kg x 1
    125kg x 1
    127.5kg x 1
    80kg x 4 sets of 8 reps

    Deadlift
    60kg x 3
    100kg x 2
    140kg x 1
    160kg x 1
    170kg x 1
    180kg x 1
    190kg x 1

    Hammer Curls
     
  20. MilkManUK

    MilkManUK Brown Belt

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    Treadmill walk - 1 mile

    Boxng bagwork- few rounds
     

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