The MilkMan Delivers: Beyond

How you finding the 5/3/1?

I'm playing about with 5x5 at the moment to get some volume in, then considering jumping back for a few months (probably April until I'm woken up all hours by a newborn).
 
Ian Coe said:
How you finding the 5/3/1?

I'm playing about with 5x5 at the moment to get some volume in, then considering jumping back for a few months (probably April until I'm woken up all hours by a newborn).
Click to expand...
I seem to revert back to 5/3/1 as I just find it fits in around my schedule pretty well and is flexible enough that I can add to it if need be (first set last, boring but big etc). Obviously there have been criticisms of not enough volume, but I think the additions of first set last etc remedy that.
 
Cycle 1 , Week 1, Day 3 - Bench Press
60kg x 5
70kg x 5
80kg x 5
92.5kg x 5
105kg x 8
80kg x 5 x 5

Trapbar Deadlifts
75kg x 5
115kg x 5
155kg x 5
175kg x 5

Facepulls
Band pullaparts
Hammer curls
 
MilkManUK said:
I seem to revert back to 5/3/1 as I just find it fits in around my schedule pretty well and is flexible enough that I can add to it if need be (first set last, boring but big etc). Obviously there have been criticisms of not enough volume, but I think the additions of first set last etc remedy that.
Click to expand...

Fair enough.

I really progressed using it to be honest. It got me within a few months to my last set of 3 I was repping 170 for maybe 12 (I think, this is going back to 2015 when I had a good run of it).

I'm going to carry on with the 5's for a bit longer then probably revert to 5/3/1 and see how I get on. I only lift twice a week so whatever I can do to keep progressing at my age and workload.

You are just going off previous estimations for your 1rpms right and thus under estimating?
Your 1rpm for deads would be more than 192.5kg. I used to estimate and undercut it a little bit so as not to tax myself, but when it thinks my 1 rep max is 170kg and I'm getting 12 reps at that, I wonder how much I have undercut myself.
 
Ian Coe said:
Fair enough.

I really progressed using it to be honest. It got me within a few months to my last set of 3 I was repping 170 for maybe 12 (I think, this is going back to 2015 when I had a good run of it).

I'm going to carry on with the 5's for a bit longer then probably revert to 5/3/1 and see how I get on. I only lift twice a week so whatever I can do to keep progressing at my age and workload.

You are just going off previous estimations for your 1rpms right and thus under estimating?
Your 1rpm for deads would be more than 192.5kg. I used to estimate and undercut it a little bit so as not to tax myself, but when it thinks my 1 rep max is 170kg and I'm getting 12 reps at that, I wonder how much I have undercut myself.
Click to expand...

My 1rpms listed are training maxes as per the program, so are 90% of true 1rm at 215kg (which is probably a bit ambitious at the moment to be honest)

I find with family life and work, 5/3/1 does the job for me, and with your upcoming new addition, hopefully it will for you to.

Cycle 1, Week 1, Day 4 - Squat
60kg x 5
80kg x 5
120kg x 5
127.5kg x 5
145kg x 10
112.5kg x 5 x 5

Trapbar Farmers Walks
75kg
125kg
145kg

Trapbar Shrugs
125kg x 3 sets of 10 reps

Kettlebell Shrugs
20kg KBs x 50
24kg KBs x 35

Neckwork
 
Cycle 1, Week 2, Day 1 - Deadlift
60kg x 5
100kg x 5
120kg x 3
132.5kg x 3
150kg x 3
170kg x 10
132.5kg x 5 x 5

I hadn't written my weights out for today in my diary, only realised when I got to the gym, so I quickly estimated what they should be...I was off by 5kgs on the 150kg and 170kg sets, should have been 155kg and 175kg.

Barbell Curls
20kg x 2 sets of 25 reps

Facepulls 3 sets x 25 reps
Band Pullaparts 3 sets x 25 reps
Cable Curls 1 set x 25 reps

Treadmill walk: 1 mile / 13 mins.
 
Last edited:
Cycle 1, Week 2, Day 2 - SOHP
20kg x 5
30kg x 5
40kg x 5
55kg x 3
60kg x 3
67.5kg x 8
70kg x 3
72.5kg x 3
75kg x 3
55kg x 14

Shrugs
55kg x 40
90kg x 6 sets of 10 reps
 
Judo 1hr 15 minutes

Gripwork
Ippon seoi nage
Kosoto gake
Sankaku Jime
Randori
 
Last edited:
Cycle 1, Week 2, Day 3 - Bench Press

60kg x 5
70kg x 5
80kg x 3
87.5kg x 3
100kg x 3
112.5kg x 5
87.5kg x 5 x 5

Deadlift (doing this week's correct weights which I messed up a little earlier in the week, it probably doesn't matter, but it would bug me)
87.5kg x 3
120kg x 3
135kg x 3
155kg x 3
175kg x 7
 
Cycle 1, Week 2, Day 4 - Squat
60kg x 5
100kg x 5
120kg x 3
137.5kg x 3
155kg x 7 - possibly a rep PR.
120kg x 5 x 5

Trap Bar Shrugs
65kg x 25
85kg x 25
105kg x 25
125kg x 10
125kg x 10

Facepulls
2 sets of 25 reps

Band Pull-aparts
2 sets of 25 reps

Chins
3 sets of 5

Cycle 1, Week 3, Day 1 - SOHP
20kg x 5
30kg x 5
30kg x 5
50kg x 3
57.5kg x 5
65kg x 3
72.5kg x 5
57.5kg x 5 x 5
 
Cycle 1, Week 3, Day 2 - Deadlift
60kg x 5
100kg x 5
120kg x 3
145kg x 5
165kg x 3
185kg x 5
145kg x 3 sets of 5 reps

Seated Hammer Curls
15kgs x 2 sets of 10 reps

Facepulls
2 sets of 25 reps

Treadmill walk 1 mile.
 
Judo 1hr 15 mins
Kumi kata grip breaks
Osoto gari
Hiza guruma
Blocked osoto gari attempt into hiza guruma
Blocked hiza guruma attempt into osoto gari
Kesa gatame
Kesa gatama arm lock variations
Kesa gatame neck crank
Randori
 
Walking 2.5hrs. Nice day today, good weather and off work so went for a long walk after having a pub breakfast with my girlfriend and kids. Was contemplating lifting but am knackered so will save it for tomorrow and the weekend.
 
Cycle 1, Week 3, Day 3 - Squat
60kg x 5
80kg x 5
100kg x 3
127.5kg x 5
145kg x 3
162.5kg x 5
170kg x 1
175kg x 1
180kg x 1
127.5kg x 10

Deadlift
60kg x 3
100kg x 3
140kg x 3
180kg x 1
190kg x 1
200kg x 1 (straps)
210kg x 1 (straps)

First time using straps, so was giving them a little try out.
 
Last edited:
Cycle 1, Week 3, Day 4 - Bench
60kg x 5
70kg x 5
80kg x 3
92.5kg x 5
105kg x 3
117.5kg x 4 - Rep PR I think
92.5kg x 5 x 5

Deadlift
60kg x 3
100kg x 3
140kg x 1
160kg x 1
170kg x 1
180kg x 1
190kg x 1
200kg x 1
 
Increase in training maxes
SOHP: 75kg>>>>>77.5kg
Deadlift: 192.5kg>>>>>197.5kg
Bench Press: 122.5kg>>>>>125kg
Squat: 170kg>>>>>175kg

Cycle 1, Week 4, Day 1 - SOHP
20kg x 5
30kg x 5
40kg x 5
52.5kg x 5
60kg x 5
67.5kg x 8
52.5kg x 5 x 5

Front Squat
60kg x 5
70kg x 5
82.5kg x 5
95kg x 5
107.5kg x 7 rep PR
 
AM: Jogging 2 miles.
Lunchtime: Treadmill run 2 miles. Walk 1/2 mile.
Stretching.
 
Last edited:
Cycle 1, Week 4, Day 2 - Deadlift
60kg x 5
70kg x 5
80kg x 5
90kg x 5
110kg x 3
130kg x 5
150kg x 5
170kg x 10
130kg x 3 sets of 5 reps

Barbell Shrugs
130kg x 3 sets of 15 reps
 
Judo 1hr 15 minutes
Kazure kesa gatame
Escape from kazure kesa gatame
Osoto otoshi
O goshi
Randori
 
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