The MilkMan Delivers: Beyond

[MilkManUK]

5/3/1 - Cycle 1, Week 6, Day 4 - Squat

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

5/3/1
125kg x 5
142.5kg x 3
157.5kg x 1 + 3 = 4 reps

Joker Set Singles
165kg x 1
170kg x 1
177.5kg x 1

First Set Last
125kg x 10
125kg x 5
125kg x 5
125kg x 5

 

[MilkManUK]

I'm on nights this week, so sleep is not going to be optimal, therefore I'm taking a rare deload week as scheduled. I feel like I could do with one anyway.

I'm using the deload option of 65%, 75% and 85% for sets of 3, so I at least get somewhat heavy weights in.

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

Warmup
25kg x 5
40kg x 5
45kg x 3

5/3/1
50kg x 3
55kg x 3
65kg x 3

Boring But Big
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

 

[MilkManUK]

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

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

5/3/1
120kg x 3
140kg x 3
157.5kg x 3

Boring But Big
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10

 

[Flash_Monsta]

You're switching first set last with BBB?

Edit. Oh yeah, you said in the pub. On the http://blackironbeast.com/5/3/1/calculator site there's a new 5/3/1 programme called 'Building the monolith' with a link to an article on it. Looks tough, shit load of volume, too.

 

[MilkManUK]

You're switching first set last with BBB?

Edit. Oh yeah, you said in the pub. On the http://blackironbeast.com/5/3/1/calculator site there's a new 5/3/1 programme called 'Building the monolith' with a link to an article on it. Looks tough, shit load of volume, too.

Yeah, probably just for a few cycles, see how it goes, and then revert back to first set last.

 

[MilkManUK]

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

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

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

Boring But Big
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Easy peasy.

Bonus barbell curls
45kg x 5
45kg x 5
45kg x 5

 

[MilkManUK]

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

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

5/3/1
107.5kg x 3
122.5kg x 3
140kg x 3

Birthday Squat Challenge (A.K.A screw you @Tosa
Bodyweight (92kg) x age (35)

92.5kg x 27 reps....couldn't make 35, got very light headed. Still, 92.5kg x 27is a rep PR by default I guess.

 

[Deleted member 382931]

I'm glad I'm only turning 21 tomorrow, but I'll do the same once I lift again.

 

[MilkManUK]

I'm glad I'm only turning 21 tomorrow, but I'll do the same once I lift again.

Nice, same birthday as me. What's your bodyweight?

 

[Tosa]

Congrats on even attempting such a ridiculous thing.

 

[JauntyAngle]

Birthday Squat Challenge (A.K.A screw you @Tosa
Bodyweight (92kg) x age (35)

92.5kg x 27 reps....couldn't make 35, got very light headed. Still, 92.5kg x 27is a rep PR by default I guess.

Wow... yuk.

 

[MilkManUK]

Congrats on even attempting such a ridiculous thing.

Thanks for even suggesting it. I'm annoyed that I didn't complete it, may try it again tomorrow, this time when I've had a bit of food beforehand.

 

[Tosa]

It's something that some of the guys I train with have been doing. It hasn't been my Birthday since I first heard about it, so I haven't attempted it myself yet.

 

[Deleted member 382931]

If you like that sort of challenge, Dan John has one with BW x 50 reps. At least you can work up to that over the next 15 years.

Nice, same birthday as me. What's your bodyweight?

Currently ~95kg, it might go down a bit during my conditioning block. I'll take a shot, although I don't think it will be that bad, that's 2/3 of your reps.

 

[MilkManUK]

Here's the vid...obviously very boring as it is fairly long.

 

[MilkManUK]

If you like that sort of challenge, Dan John has one with BW x 50 reps. At least you can work up to that over the next 15 years.



Currently ~95kg, it might go down a bit during my conditioning block. I'll take a shot, although I don't think it will be that bad, that's 2/3 of your reps.

50 reps? Maybe if I get myself down to 60kg by that point! Good luck with yours, and happy birthday!

 

[JauntyAngle]

If you like that sort of challenge, Dan John has one with BW x 50 reps. At least you can work up to that over the next 15 years.

I have one where I give Dan John the finger 50 times, for even suggesting such a horrible thing.

 

[btwrestler119]

Happy birthday! Good work with the challenge, 27 reps is pretty impressive. It's making me tired just thinking about it.

 

[belph]

Happy birthday, brotato. Good work on that rep PR

If you like that sort of challenge, Dan John has one with BW x 50 reps. At least you can work up to that over the next 15 years.

After 30 I'd say fuck it. Reps are boring as shit.

 

[frystyle]

Happy birthday!