The MilkMan Delivers: Beyond

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
 
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
 
MilkManUK said:
Back following a week staying in a log cabin in the Scottish Highlands. Got a load of walking done, but not much else, call it a deload if you will.

Cycle 3, Week 6, 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 5
75kg x 1
77.5kg x 1
80kg x 1
52.5kg x 4 sets of 8 reps

Barbell Curls
20kg x 30
Click to expand...

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.
 
Ian Coe said:
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.
Click to expand...

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
 
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.
 
Ian Coe said:
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.
Click to expand...

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
 
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
 
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!

 
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
 
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.
 
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.
 
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
 
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
 
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:
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
 
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
 
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
 
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