The MilkMan Delivers: Beyond

Cycle 4, Week 5, Day 3 - Squat
60kg x 5
80kg x 5
87.5kg x 5
105kg x 5
122.5kg x 3
140kg x 3
157.5kg x 1
175kg x 3
180kg x 1
187.5kg x 1
122.5kg x 3 sets of 5 reps

Front Squat
60kg x 5
80kg x 5
90kg x 3
100kg x 1
110kg x 1
 
Cycle 4, Week 5, Day 4 - 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 3
80kg x 1
82.5kg x 1
55kg x 5 x 5

Trapbar deadlift
65kg x 3
105kg x 3
145kg x 1
185kg x 1
205kg x 1
215kg x 4
 
Been training over Christmas and New Year, but not logging, time to start again.

Today's training.

Bench
60kg x 5
70kg x 5
87.5kg x 5
100kg x 5
110kg x 5 x 5

Deadlift
60kg x 5
100kg x 5
110kg x 5
135kg x 5
155kg x 5
172.5kg x 3 sets of 5 reps

Band Pull-aparts

First Judo session (well, for about 32 years!) later this evening!
 
PM: Judo 1hr 15 mins.
O Goshi
Tani otoshi
Turnover into mune gatame
Randori
Loved it.
 
SOHP
37.5kg x 5
45kg x 5
57.5kg x 10 sets of 5 reps

Squat
60kg x 5
80kg x 5
95kg x 5
120kg x 5
135kg x 5
150kg x 5
87.5kg x 20

Front Squat
60kg x 2 sets of 5 reps
80kg x 5
90kg x 5
100kg x 3 sets of 5 reps
 
From Sunday night

SOHP
20kg x 10
30kg x 5
35kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5
70kg x 5
55kg x 15

Barbell Shrugs
55kg x 40
80kg x 25
90kg x 15
100kg x 10
120kg x 10

Barbell Curls
20kg x 2 sets of 20 reps

 
Squat rack was in use when I got to the gym today, so will do them tonight when I get home - no waiting around with the garden gym, although it might be a bit chilly.

Did some bagwork, assault air bike, treadmill, chins, band pullaparts and stretching instead.
 
Squat
115kg x 5
130kg x 5
147.5kg x 5 x 5

Assault air bike, treadmill.
 
Bench
60kg x 5
70kg x 5
82.5kg x 5
95kg x 5
107.5kg x 5 x 5

Deadlift
107.5kg x 5
112.5kg x 5
130kg x 5
150kg x 5
167.5kg x 3 sets of 5 reps

Barbell Curls
14kg x 50

Judo tonight.
 
Judo: 1hr 15 mins

Turnover into mune gatame
O Goshi
Kosoto-gake
Randori
 
Burns' Night

SOHP
20kg X 5
30kg X 5
40kg X 5
47.5kg X 12 sets of 5 reps

Squat
65kg X 5
82.5kg X 5
100kg X 5
115kg X 5
130kg X 5
147.5kg X 5
82.5kg X 20

Post workout: Haggis & whisky.
 
SOHP
20kg x 5
27.5kg x 5
35kg x 5
42.5kg x 5
50kg x 5
67.5kg x 5
50kg x 15

Squat
60kg x 5
80kg x 5
107.5kg x 5
122.5kg x 5
140kg x 5 x 5

Band pullaparts
Chins
 
MilkManUK said:
Burns' Night

SOHP
20kg X 5
30kg X 5
40kg X 5
47.5kg X 12 sets of 5 reps

Squat
65kg X 5
82.5kg X 5
100kg X 5
115kg X 5
130kg X 5
147.5kg X 5
82.5kg X 20

Post workout: Haggis & whisky.
Click to expand...


Strong haggis recovery

I'm up in the land of the celt and for once didn't have any. Then again, I can go to co-op and get haggis slices to have for breakfast year round (and I do).
 
Bench
60kg x 5
77.5kg x 5
90kg x 5
100kg x 5 x 5

Deadlift
102.5kg x 5
120kg x 5
140kg x 5
157.5kg x 3 sets of 5 reps

Time for a bath, some food and then judo tonight.
 
Judo 1hr 15 minutes
Grip fighting
Turnover with ankle pick into mune gatame (best way I can describe it!)
Uki Goshi
Sasae Tsuri-Komi Ashi
Randori
 
SOHP
40kg x 5
50kg x 15 sets of 5 reps

Squat
75kg x 5
90kg x 5
107.5kg x 5
122.5kg x 5
140kg x 5

Trapbar deadlift
105kg x 5
145kg x 5
185kg x 5
205kg x 3
215kg x 1

Trapbar shrugs
65kg x 25
85kg x 25
105kg x 25
 
New 5/3/1 cycle.

Training Maxes
SOHP: 75kg
Deadlift: 192.5kg
Bench: 122.5kg
Squat: 170kg

Cycle 1, Week 1, Day 1 - SOHP

20kg x 5
30kg x 5
40kg x 5
50kg x 5
65kg x 5 + 4 = 9 reps
50kg x 5 x 5

Front Squat
82.5kg x 5
95kg x 5
107.5kg x 6
 
Last edited:
Cycle 1, Week 1, Day 2 - Deadlift
60kg x 5
100kg x 5
120kg x 5
127.5kg x 5
145kg x 5
165kg x 5 + 6 = 11 reps
127.5kg x 5 x 5

Barbell Curls
20kg x 10 x 10
 
Judo. 1hr 15 minutes.
Sasae Tsurikomi Ashi
Ippon seoi nage
Juji gatame
Randori
 
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