The MilkMan Delivers: Beyond

[MilkManUK]

Had about 2 hours' sleep and woke up feeling pretty groggy, had some coffee, picked my son up from school, had some Monster, took him to Judo, brought him back home, then went Thai boxing for 2 hours. Went OK, pad work, partner drills, fitness stuff and sparring.

Lifting aswell as Thai would have been a bit ambitious, so will lift tomorrow after getting a good nights' kip.

 

[MilkManUK]

5/3/1 - Cycle 1, Week 3, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
125kg x 5
142.5kg x 3
157.5kg x 1 + 2 = 3 reps.

Joker Sets
157.5kg x 2
157.5kg x 2

First Set Last
125kg x 5
125kg x 5
125kg x 5

Notes
Still babying the knees, and used my new CrossFit lifters for the first time today. Going to have a bite to eat and then get my military press session done.

 

[MilkManUK]

Adjustment of training maxes:
Military Press: 75kg
Deadlift: 185kg
Bench Press: 122.5kg
Squat: 165kg

5/3/1 - Cycle 1, Week 4, Day 1 - Military Press

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

5/3/1
50kg x 5
57.5kg x 5
65kg x 5 + 3 = 8 reps

Joker Sets
67.5kg x 5
70kg x 5
72.5kg x 3
75kg x 2
77.5kg x 1

First Set Last
50kg x 10
50kg x 10
50kg x 10
40kg x 10

Barbell Curls
22.5kg x 15
22.5kg x 15
22.5kg x 15

 

[MilkManUK]

5/3/1 - Cycle 1, Week 4, Day 2 - Deadlift

Warmup
60kg x 5
100kg x 5
110kg x 3

5/3/1
122.5kg x 5
140kg x 5
157.5kg x 5 + 5 = 10 reps. Possibly a rep PR. Need to check my old log.

Joker Sets
175kg x 3
180kg x 2
185kg x 2 (belt)

First Set Last
122.5kg x 10

 

[MilkManUK]

Front squat
60kg x 5
60kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 4
110kg x 2
110kg x 2

Back Squat Singles
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1

Bi & tri stuff

 

[Flash_Monsta]

Nice job Miluk. Great job with dat rep PR, 10 reps of anything heavy is minging.

 

[MilkManUK]

Nice job Miluk. Great job with dat rep PR, 10 reps of anything heavy is minging.

Thanks. Not sure if it is a PR, will need to check the old log. It won't be far off a rep PR though.

 

[MilkManUK]

5/3/1 - Cycle 1, Week 4, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 5
70kg x 3

5/3/1
80kg x 5
92.5kg x 5
105kg x 5

Joker Sets
107.5kg x 4
110kg x 2
112.5kg x 2

Barbell Shrugs
60kg x 20
80kg x 10
80kg x 10
90kg x 7
90kg x 8
90kg x 8
80kg x 10
60kg x 20

Treadmill
20 minutes walking

 

[MilkManUK]

HeavyGrips Session
HG100 x 10 both hands
HG150 x 10 both hands
HG200 x 10 both hands
HG200 x 10 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands

Squat session coming up a little later.

 

[MilkManUK]

5/3/1 - Cycle 1, Week 4, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
107.5kg x 5
125kg x 5
142.5kg x 5 + 2 = 7 reps

Joker Sets
150kg x 3
155kg x 2

First Set Last
107.5kg x 10

Deadlift singles
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1

 

[MilkManUK]

5/3/1 - Cycle 1, Week 5, Day 1 - Military Press

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

5/3/1
55kg x 3
60kg x 3
67.5kg x 3 + 4 = 7 reps

Joker Sets
70kg x 5
72.5kg x 3
75kg x 2
77.5kg x 2
80kg x 1

First Set Last
55kg x 7
55kg x 7
55kg x 7
55kg x 7
55kg x 7

Bodyweight: 92.7kg

 

[MilkManUK]

Squat & Bench Session

Squat
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3
150kg x 3
160kg x 4
165kg x 2
172.5kg x 1

Most weight I have squatted in a while due to dodgy knees. Felt OK.

Bench Press
60kg x 3
80kg x 3
100kg x 3
105kg x 3
110kg x 3
115kg x 3
120kg x 1
80kg x 10
80kg x 10

 

[MilkManUK]

HeavyGrips training
HG100 x 10
HG150 x 10
HG200 x 10
HG200 x 10
HG200 x 10

Walking: 45 minutes
Mowing grass: 45 minutes

5/3/1 - Cycle1, Week 5, Day 2 - Deadlift

Warmup
60kg x 5
100kg x 5
120kg x 3

5/3/1
130kg x 3
150kg x 3
167.5kg x 3 + 4 = 7 reps

Joker Sets
175kg x 3
180kg x 3

Notes
All deadlifts done beltless, and used double overhand up to and including 150kg.

I've got a big curry night tonight with some friends, hence the extra work before deadlifts...it probably equates to about 1 naan bread (if that!).

 

[rikwebb]

Curry + Deadlifts! Sounds like a good day!

 

[MilkManUK]

Curry + Deadlifts! Sounds like a good day!

It was a great day!

5/3/1 - Cycle 1, Week 5, Day3 - Bench Press

Warmup
40kg x 5
60kg x 5
80kg x 3

5/3/1
87.5kg x 3
100kg x 3
112.5kg x 3 + 1 = 4 reps

Joker Sets
115kg x 2
117.5kg x 1

First Set Last
87.5kg x 8
87.5kg x 8
87.5kg x 8
80kg x 8
80kg x 8

Meh bench session.

Going to get squats done too.

 

[MilkManUK]

5/3/1 - Cycle 1, Week 5, Day 4 - Squat

Warmup
60kg x 5
90kg x 5
110kg x 3

5/3/1
117.5kg x 3
132.5kg x 3
150kg x 3 + 2 = 5 reps

Joker Sets
155kg x 3
160kg x 2
165kg x 1
170kg x 1
175kg x 1

All done outside in the pissing rain. 175kg is the most I have squatted for a while, so that was nice. Expected more from myself on the 150kg set though.

 

[MilkManUK]

5/3/1 - Cycle 1, Week 6, Day 1 - Military Press

Warmup
20kg x 5
30kg x 5
45kg x 5
52.5kg x 3

5/3/1
57.5kg x 5
65kg x 5
72.5kg x 1 + 3 = 4 reps

Joker Sets
75kg x 3
77.5kg x 1
75kg x 2
75kg x 2

First Set Last (rounded up)
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

 

[MilkManUK]

Random stuff day

Front squat
20kg x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Barbell Curls
40kg x 7
40kg x 7
40kg x 7
40kg x 7

Bent Over Rows
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Tricep Pushdown
17.5kg x 20
17.5kg x 20
17.5kg x15
17.5kg x 15

Sit Ups
15, 15, 15

Bodyweight 93kg

 

[MilkManUK]

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

Warmup
80kg x 5
100kg x 5
120kg x 3

5/3/1
140kg x 5
157.5kg x 3
177.5kg x 1 + 4 = 5 reps.

Joker Sets
182.5kg x 2
185kgx 1

First Set Last
140kg x 5
140kg x 5
140kg x 5

 

[MilkManUK]

5/3/1 - Cycle 1, Week 6, Day 3 - Bench Press

Warmup
60kg x 5
75kg x 5
85kg x 3

5/3/1
92.5kg x 5
105kg x 3
117.5kg x 1 + 1= 2 reps, disappointing

Joker Set
117.5kg x 1 - roll of shame on 2nd rep.

Did some back off sets as there was no way anything heavier was going up today:

Close Grip Bench Press
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Bench Press
70kg x10
70kg x 10
70kg x 10