The MilkMan Delivers: Beyond

[btwrestler119]

G'won Milky!
Bruh, joing the BDFPA and do some Meets. We'll hook up next year and do a Meet together or sommin.. #nohomostalking #homostalking

Do it Milky!

 

[MilkManUK]

G'won Milky!
Bruh, joing the BDFPA and do some Meets. We'll hook up next year and do a Meet together or sommin.. #nohomostalking #homostalking

Competing in powerlifting has never really been on my radar, and I'm definitely not anywhere near strong enough to be competitive, but I'd be happy to meet up sometime in a social sense. Same goes for most UK Sherbros on here @Obscure Terror @fbmmofo @rikwebb and any others I may have forgotten.

Today's training: Cardio & stretching.

 

[fbmmofo]

Meeting some muscly men off the internet????



I'm in

 

[TehWeak1]

Same.
Got my denim cut offs and work boots ready!

 

[MilkManUK]

Week 9, Day 1

Squat
65kg x 5
80kg x 5
100kg x 5
120kg x 5
137.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 5

SOHP
32.5kg x 5
40kg x 5
47.5kg x 5
60kg x 5
67.5kg x 5
75kg x only 3!
60kg x 9 AMRAP

Today was destined to fail..got up for work 2 hours late, then my train was delayed, and when I finally did get to work, I got stuck on a conf call for 3.5 hours. Gym was slightly rushed, which seems to really affect my overhead pressing more than any other lift.

 

[TehWeak1]

I find that, especially with programming that has you doing many sets to get up to your work set(s), that if you don't take enough time between warm-up, and work sets, you sorta blow your load during warm-up. And this is mostly true for my pressing as well. Squats and DL don't seem to be as troublesome when rushed.

 

[btwrestler119]

I find that, especially with programming that has you doing many sets to get up to your work set(s), that if you don't take enough time between warm-up, and work sets, you sorta blow your load during warm-up. And this is mostly true for my pressing as well. Squats and DL don't seem to be as troublesome when rushed.

I agree, what I've been doing recently is doing a lot of band pull-aparts, dislocates, facepulls and arm circles to warm up to press. My warm up sets have decreased to a couple sets of 8-10 with just the bar to grease the groove and then a set or two of 1-2 reps closer to work weight, focusing on set up and bar speed.

 

[MilkManUK]

Week 9, Day 2

Deadlift
75kg x 5
95kg x 5
112.5kg x 5
142.5kg x 5
160kg x 5
180kg x 5
180kg x 5
180kg x 5
190kg x 1
200kg x 1

Took lengthy rests between deadlifts and as such, didn't have time for bench, but I will try to get it done this evening as I'm away in Scotland for a few days as of tomorow.

 

[rikwebb]

Week 9, Day 2

Deadlift
75kg x 5
95kg x 5
112.5kg x 5
142.5kg x 5
160kg x 5
180kg x 5
180kg x 5
180kg x 5
190kg x 1
200kg x 1

Took lengthy rests between deadlifts and as such, didn't have time for bench, but I will try to get it done this evening as I'm away in Scotland for a few days as of tomorow.

That time again for Ben Nevis again? Thats flown by

 

[MilkManUK]

That time again for Ben Nevis again? Thats flown by

Ha, no trip to see the family, but I will be popping over to Ben Nevis with my girlfriend and kids.....don't know if we'll go up though.

 

[MilkManUK]

Back from Scotland and back on 5/3/1, Monolith was starting to take a long time each session, which was difficult when on my work lunch break.

Am planning to lay it out as follows:
Day 1 - SOHP
Day 2 - Deadlift
Day 3 - Bench
Day 4 - Squat
Day 5 - Squat, Bench, Deadlift

Days 1 - 4 will also feature various bodybuilding stuff after the main lifts.

Training maxes
SOHP 72.5kg
Deadlift 187.5kg
Bench 110kg
Squat 165kg

AM:
35 minute walk.

PM:
Cycle 1, Week 1, Day 1: SOHP

Warmup
20kg x 5
30kg x 5
35kg x 5
40kg x 5

5/3/1
47.5kg x 5
55kg x 5
62.5kg x 5 + 5 = 10 reps

Joker Sets
65kg x 8
67.5kg x 5

First Set Last
47.5kg x 5 x 5

Barbell Curls
40kg x 12
40kg x 12
35kg x 12
30kg x 12

Front Plate Raise
20kg x 4 sets of 12 reps

 

[TehWeak1]

LOOL I read your Barbell Curls as DB Curls and thought fuck me!! 40Kg DB curls for 12?

 

[MilkManUK]

LOOL I read your Barbell Curls as DB Curls and thought fuck me!! 40Kg DB curls for 12?

Hell no!

 

[MilkManUK]

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

AM: Walking 35 minutes

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

5/3/1
122.5kg x 5
142.5kg x 5
160kg x 5 + 5 = 10 reps

First Set Last
122.5kg x 5
122.5kg x 5
122.5kg x 5
122.5kg x 5

Barbell Shrugs
122.5kg x 6
100kg x 10
100kg x 10

 

[MilkManUK]

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

Warmup
40kg x 5
50kg x 5
70kg x 3

5/3/1
72.5kg x 5
82.5kg x 5
95kg x 5 + 5 = 10 reps

Joker Sets
100kg x 3
110kg x 1
112.5kg x 1

First Set Last
72.5kg x 5 x 5

Tricep Pushdowns
6 sets of 12 reps

Pull ups
4 sets of 5 reps

Lat Pulldown
3 sets of 10 reps

 

[MilkManUK]

@golvmopp taking a leaf from @Flash_Monsta with the early Christmas gift likes. Thanks, I must have been a good boy this year.

 

[Flash_Monsta]

I'm pretty sure I only started doing It when Golv did me. He's a generous lov...I mean liker.

 

[golvmopp]

I'm pretty sure I only started doing It when Golv did me. He's a generous lov...I mean liker.

 

[MilkManUK]

I'm pretty sure I only started doing It when Golv did me. He's a generous lov...I mean liker.

Well, I hope I'm not intruding on what you guys have, but you both know how to make a guy feel special.

 

[golvmopp]

There's always room for one more burgerpatty between me and Flash, baby.