The MilkMan Delivers: Beyond

Cycle 1, Week 4, Day 3 - Bench Press
60kg x 5
70kg x 5
80kg x 3
82.5kg x 5
95kg x 5
107.5kg x 8 - rep PR!
82.5kg x 5 x 5



Trapbar Deadlift
65kg x 5
105kg x 5
145kg x 1
185kg x 1
205kg x 1
230kg x 3 - rep PR!
235kg x 1

 
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Cycle 1, Week 4, Day 4 - Squat
60kg x 5
80kg x 5
100kg x 3
115kg x 3
132.5kg x 3
150kg x 10 - Rep PR!
115kg x 3 sets of 5 reps

I vividly remember when I hit 150kg x 1, so to now get it for 10 reps feels good!

Also today, did this:

Cycle 1, Week 5, Day 1 - Deadlift
60kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 3
180kg x 7

Lower back feeling pretty beat up from the squats, and also from last week's deadlifting & trapbar session, so didn't push any further after the top set.
 
Cycle 1, Week 5, Day 2 - Bench Press

60kg x 5
70kg x 5
80kg x 3
90kg x 3
100kg x 3
112.5kg x 6
90kg x 5 x 5

Chins
9,7,5,5

Band Pull-Aparts
3 sets of 25 reps

Hammer curls
15kgs x 3 sets of 10 reps

Few rounds on the rower
5 min treadmill walk
 
Judo 1hr 15 mins
Sankaku jime
Harai goshi
Tani otoshi
Randori
 
Conditioning

Treadmill run 2miles: 19m47s
Rower: Level 10, Hard 20 seconds on, 20 seconds off x 6 sets finished with 1 set of 40 seconds on all out.
Stretching
 
Cycle 1, Week 5, Day 3 - Squat
60kg x 5
100kg x 5
120kg x 3
125kg x 3
140kg x 3
157.5kg x 8 - Rep PR!
125kg x 3 sets of 5 reps


Deadlift
100kg x 5
140kg x 3 sets of 5 reps

Lat Pulldown
40kg x 3 sets of 20 reps
 
Cycle 1, Week 5, Day 4 - SOHP
20kg x 5
30kg x 5
40kg x 5
50kg x 3
55kg x 3
62.5kg x 3
70kg x 7 Rep PR
55kg x 5 x 5

Barbell Shrugs
55kg x 2 sets of 50 reps
100kg x 3 sets of 10 reps

Barbell Curls
20kg x 3 sets of 20 reps
 
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Cycle 1, Week 6, Day 1 - Deadlift
60kg x 5
100kg x 5
140kg x 3
150kg x 5
170kg x 3
190kg x 7 (straps) Rep PR!
200kg x 1 (straps)
210kg x 1 (straps)

Kneeling overhead press
20kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 1

Rower
20 seconds on, 20 seconds off x 3
 
Cycle 1, Week 6, Day 2 - SOHP
20kg X 5
30kg X 5
50kg X 3
60kg X 5
67.5kg X 3
75kg X 4
80kg X 2
85kg X 1

Front Squat
60kg X 5
70kg X 5
80kg X 5
90kg X 3
105kg X 3
115kg X 6 - Rep PR!
120kg X 2
130kg X 1

Band Pullaparts
3 X 20 reps

 
Judo 1hr 15 mins
Osoto otoshi
De ashi bari
Uki goshi
Ude gatami
Randori tachi waza only
Randori ne waza only
 
Cycle 1, Week 6, Day 3 - Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 3
132.5kg X 5
150kg X 3
167.5kg X 3
132.5kg X 3 sets of 5 reps

Tough session today, feel like next week's deload is coming at the right time, don't think I've had one this year, plus the introduction of Judo has been tough on my body.

Got an hour and half randori session tomorrow morning, bench on Sunday and deload will begin Monday.
 
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Cycle 1, Week 6, Day 4 - Bench Press

20kg X 5
60kg X 5
80kg X 5
90kg X 3
95kg X 5
107.5kg X 3
120kg X 1

That's all I had in me today, pretty sore after yesterday's judo session. Time for deload.
 
Been a long time since I last checked in here, but you're doing a fucking great job in terms of both consistency and performance. Also - seeing the couchpotato devolution occuring globally, watching you set a positive standard for your kid(s?) in the trap bar vid warms my heart, and I wish you the best of luck in maintaining that role-model, because in this day and age it's a blessing afforded to few children.

Might have been a bit sappy at the end, but I'm genuinely inspired by the way you've diligently hacked away at this shit while maintaining a family life. Great job!
 
golvmopp said:
Been a long time since I last checked in here, but you're doing a fucking great job in terms of both consistency and performance. Also - seeing the couchpotato devolution occuring globally, watching you set a positive standard for your kid(s?) in the trap bar vid warms my heart, and I wish you the best of luck in maintaining that role-model, because in this day and age it's a blessing afforded to few children.

Might have been a bit sappy at the end, but I'm genuinely inspired by the way you've diligently hacked away at this shit while maintaining a family life. Great job!
Click to expand...

Thank you for the very kind words @golvmopp I'm trying my best!
 
Deload week.

Nice and easy 30 minute walk on the treadmill. 2 miles covered. Stretching afterwards.
 
Deload week.

Treadmill walk: 3 x 10 minute walks
SOHP
20kg x 5
30kg x 5
40kg x 5
50kg x 3
30kg x 5 x 5
 
Deload week.

Walking: 1hr
Deadlift
60kg x 5
80kg x 5
100kg x 5
120kg x 3
100kg x 3 sets of 5 reps
 
Judo 1hr 15 mins
Osoto otoshi
De ashi barai
Uki goshi
Osoto otoshi into kesa gatame
De ashi barai into mune gatame
Uki goshi into kuzure kesa gatame
Randori
 
Deload Week

Treadmill walk 15 mins

Bench Press
20kg x 5
40kg x 5
50kg x 5
62.5kg x 5
75kg x 3
60kg x 5 x 5

Boxing bagwork

Treadmill walk 12 mins
 
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