The MilkMan Delivers: Beyond

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

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

5/3/1
85kg x 5
97.5kg x 5
110kg x 5

Joker Sets
112.5kg x 3
115kg x 2
117.5kg x 1
120kg x 1

First Set Last
85kg x 6
85kg x 6
85kg x 6
85kg x 6

Seated Rows
4 sets of 15 reps
 
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MilkManUK said:
Thanks, not on the level of your's though!

For direct neck work I do bridges - both belly up and belly down (if that makes sense) and some neck flexion stuff where I hang my neck and head off a flat bench with a plate on my forehead and nod back and forth.

I hope that kind of explains it!
Click to expand...

Thanks for explaining!

I used to like doing bridges, but quickly found some discomfort in my lower back from them. Haver you experienced anything like it? I've started doing some manual resistance iso-holds instead.
 
AlVThom said:
Thanks for explaining!

I used to like doing bridges, but quickly found some discomfort in my lower back from them. Haver you experienced anything like it? I've started doing some manual resistance iso-holds instead.
Click to expand...
Hi mate, fortunately, no I haven't experienced any kind of pain/discomfort whilst doing neckwork.

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

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

5/3/1
117.5kg x 5
135kg x 5
155kg x 5 + 3 = 8 reps. Rep PR I do believe.

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

First Set Last
117.5kg x 10
117.5kg x 9
117.5kg x 7
117.5kg x 6
 
Hey Milky, nice squatting! Do you have any method for how you pick your Joker sets, or do you just go by feels? I enjoy doing heavy singles or doubles but my problem is I always overdo it and go too heavy too often.
 
btwrestler119 said:
Hey Milky, nice squatting! Do you have any method for how you pick your Joker sets, or do you just go by feels? I enjoy doing heavy singles or doubles but my problem is I always overdo it and go too heavy too often.
Click to expand...
Hi mate, thanks!
I used to continue doing Jokers until I couldn't do anymore, but I figured that was probably counterproductive in the long run, so I try and limit myself to a few sets and just doing what I can within those sets, as far as reps go.

For deads and squats I try and increase by 5kg each Joker Set, and 2.5kg on Bench and Overhead.
 
5/3/1 -Cycle 3, Week 2, Day 1 - SOHP

Warmup
20kg x 5
30kg x 5
40kg x 3
50kg x 3

5/3/1
55kg x 3
62.5kg x 3
70kg x 3 + 2 = 5 reps

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

First Set Last
55kg x 11
55kg x 10
55kg x 8
55kg x 7
55kg x 7
 
5/3/1 - Cycle 3, Week 2, Day 2 - Deadlift

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

5/3/1
140kg x 3
160kg x 3
180kg x 3 + 4 = 7 reps

Joker Sets
185kg x 3
190kg x 2
195kg x 1

First Set Last
140kg x 5
140kg x 5
140kg x 5
 
5/3/1 - Cycle 3, Week 2, Day 3 - Bench Press

Warmup
60kg x 5
70kg x 5
80kg x 3

5/3/1
87.5kg x 3
100kg x 3
112.5kg x 3 + 2 = 5 reps

Joker Sets
115kg x 3
117.5kg x 2
120kg x 1
122.5kg x 1

First Set Last
87.5kg x 6
87.5kg x 6
87.5kg x 6

Neckwork

As you may have noticed, this is my second session of the day. I'm going camping on Wednesday, so am trying to complete this week's training before then.
 
Camping of glamping?

Top tip for real camping.. Take an old folding camping chair, cut a hole big enough for you to shit through (and stuff your goolies). You'll save your knees and quads when trying to do a mowglie against a tree in the woods.
 
Flash_Monsta said:
Camping of glamping?

Top tip for real camping.. Take an old folding camping chair, cut a hole big enough for you to shit through (and stuff your goolies). You'll save your knees and quads when trying to do a mowglie against a tree in the woods.
Click to expand...
Well, I guess it would be considered glamping..we are in a camping pod - basically a wooden tent, but no other mod cons. Will put some pics up when I'm back.
 
Thanks mate @Flash_Monsta

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

Warmup
70kg x 5
90kg x 5
110kg x 3

5/3/1
127.5kg x 3
145kg x 3
162.5kg x 3 + 1 = 4 reps
162.5kg x 3
162.5kg x 2
162.5kg x 2

First Set Last
127.5kg x 10
127.5kg x 7
127.5kg x 6
127.5kg x 5

Hammer Curls
 
Back from a great little break in the beautiful Lake District, just what I needed.

I have decided to run the Building The Monolith programme again as after completing it earlier this year I was at my all time biggest and strongest and I enjoyed the programme. As I am now on a steady work schedule of just Monday to Friday daytimes I can be consistent with the weights and also the conditioning, which was something I neglected last time round. Aiming to run this for the remainder of the year.

So training maxes are:
Squat: 152.kg
OHP: 72.5kg
Bench: 108kg
Deadlift: 180kg

Sessions will be broken down as follows:

Day 1: Squat and OHP
Day 2: Conditioning (likely an incline treadmill walk)
Day 3: Bench and Deadlift
Day 4: Conditioning
Day 5: Squat and OHP
Day 6: Bodybuilding / Accessory stuff
Day 7: Conditioning

Building The Monolith, Week 1, Day 1

OHP
30kg x 5
40kg x 5
45kg x 5
55kg x 5
60kg x 5
65kg x 5
55kg x 15 Rep PR!

Squat - beltless and sleeveless
65kg x 5
85kg x 5
100kg x 5
115kg x 5
130kg x 5
150kg x 5 - There was no way I was getting 5 sets of 5 at 150kg, not today anyway, so I dropped my training max to what I listed above to complete the sets.
140kg x 5
140kg x 5
140kg x 5
140kg x 5

Barbell Shrugs
100kg x 10 sets of 10 reps
 
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Good stuff! Are you going to bulk a little while running Building the Monolith? I'm looking foward to seeing your progress.
 
btwrestler119 said:
Good stuff! Are you going to bulk a little while running Building the Monolith? I'm looking foward to seeing your progress.
Click to expand...
Yeah there will be definitely be an increase in calories consumed. Last time I ran this I had decent results, so here's hoping.
 
Don't skip on the cardio this time, especially if you're eating breakfasts like this morning!
 
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