The MilkMan Delivers: Beyond

I'm a bit late but congrats on the PR!
 
Front squat
60kg x 3
80kg x 3
100kg x 3
110kg x 2
120kg x 1

Barbell Shrugs
100kg x 10
100kg x 10
100kg x 10
100kg x 10
120kg x 5

Tricep Pushdowns
5 sets

Seated Row
4 sets

Some boxing bagwork to finish
 
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5/3/1 - Cycle 2, Week 2, Day 3 - Bench Press

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

5/3/1
90kg x 3
100kg x 3
112.5kg x 1 (meant to be 3+) - oh shit.

Boring But Big Sets
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10

Hammer Curls
20kg each hand x 7 x 3 sets

Notes
Poor session. Late nights & early mornings with crappy, inconsistent eating probably to blame. The sooner I come off shift work, the better.
 
You mentioned coming off of long shifts, are you changing jobs or just a change of schedule?
 
btwrestler119 said:
You mentioned coming off of long shifts, are you changing jobs or just a change of schedule?
Click to expand...
I'll either be facing redundancy, or will do the same role but just Monday - Friday daytime only. Either way I am fine with.The redundancy package should be decent enough as I've been there a long time, but I'd probably prefer to stay on, providing the package is suitable. Going to permanent days will mean I can try to get a regular sleep schedule, regular training schedule and regular eating schedule.
 
I had to google redundancy package. So it's like a 1-2 weeks of pay per year worked at the company if your job becomes unnecessary? Is there a pay cut for the move to daytimes, if not it seems like an easy decision.
 
btwrestler119 said:
I had to google redundancy package. So it's like a 1-2 weeks of pay per year worked at the company if your job becomes unnecessary? Is there a pay cut for the move to daytimes, if not it seems like an easy decision.
Click to expand...
Well there are statutory redundancy packages, but I would hope to press the company to pay me a full year's salary to leave. They don't have to, but I think I'd have a pretty strong case to negotiate.

I would miss out on probably an extra 10k a year (before tax) in overtime with the move to days only, but I am fairly fortunate unlike my colleagues as my contract didn't specify a shift allowance (+5k) , I just got it all bundled in as basic pay, so they shouldn't be able to reduce that if I stay on.
 
Wow, full years salary to leave. Would you be allowed to take another job with a different company as soon as you could find one if you took the year's salary?
 
btwrestler119 said:
Wow, full years salary to leave. Would you be allowed to take another job with a different company as soon as you could find one if you took the year's salary?
Click to expand...
I could start the very next day after leaving yes. So potentially, I could take redundancy, stick the money in the bank / savings, and then do some local work for less money for a while just to tide me over. Ideally, I'd still like to continue where I am without the redundancy though, there's a lot to be said for enjoying where you work.
 
5/3/1 - Cycle 2, Week 2, Day 4 - Squat

Warmup
20kg x 5 (paused)
40kg x 5 (paused)
60kg x 5 (paused)
80kg x 5 (paused)
100kg x 3 (paused)

5/3/1
117.5kg x 3 (paused)
135kg x 3
152.5kg x 3 + 2 = 5 reps

Joker Sets
160kg x 2
165kg x 1
170kg x 1

Boring But Big
85kg x 10
85kg x 10
85kg x 10
85kg x 10
85kg x 10

Bench Press
80kg x 2
80kg x 2
80kg x 2
80kg x 2
80kg x 2
 
5/3/1 - Cycle 2, Week 3, Day 1 - Military Press

Warmup
30kg x 5
40kg x 5
50kg x 3

5/3/1
60kg x 5
67.5kg x 3
75kg x 1 + 1 = 2 reps

Joker Sets
77.5kg x 1
80kg x fail, fail, fail

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

Front Squat
40kg x 3
60kg x 3
80kg x 3
100kg x 3
100kg x 3

Back Squat
100kg x 1
120kg x 1
140kg x 1
150kg x 1

Bench Press
60kg x 6
80kg x 6
100kg x 6
100kg x 6
100kg x 3
 
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5/3/1 - Cycle 2, Week 3, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 5
120kg x 3

5/3/1
145kg x 5
165kg x 3
185kg x 1 + 2 = 3 reps

Joker Sets
190kg x 1
190kg x 1
190kg x 1

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

Bench Press
85kg x 2
85kg x 2
85kg x 2
85kg x 2
85kg x 2
85kg x 2
85kg x 2
 
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Building The Monolith
Training maxes
Overhead Press: 70kg
Squat: 162.5kg
Bench: 112.5kg
Deadlift: 175kg

Due to time restrictions when using my work gym, I'll be doing the program over 4 days:

Day 1: Squat & Overhead Press
Day 2: Deadlift & Bench Press
Day 3: Squat & Overhead Press
Day 4: Shrugs, Curls, Rows etc

Week 1, Day 1
Squat
65kg x 5
85kg x 5
100kg x 5
115kg x 5
130kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5

Overhead Press
45kg x 5
45kg x 5
45kg x 5
50kg x 5
60kg x 5
65kg x 5
50kg x 15 (AMRAP)
 
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That's some serious volume! Are you going to be on a calorie surplus to fuel all this training?
 
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