The MilkMan Delivers: Beyond

Treadmill run / walk - 30 minutes
Boxing bagwork - 15 minutes
Stretching
 
Cycle 2, Week 4, Day 1 - SOHP

20kg X 5
30kg X 5
40kg X 5
50kg X 3
55kg X 5
62.5kg X 5
72.5kg X 5
42.5kg X 5 sets of 10 reps
 
Treadmill walk: 5 minutes

Cycle 2, Week 4, Day 2 - Deadlift
60kg x 5
100kg x 5
120kg x 3
135kg x 5
155kg x 5
175kg x 10
102.5kg x 5 sets of 10 reps

Treadmill walk: 12 minutes.
 
Cycle 2, Week 4, Day 3 - Squat
60kg x 5
100kg x 5
120kg x 3
122.5kg x 5
140kg x 5
157.5kg x 6 - should have been more, but had stuffed myself full of cakes & other sweet treats not long beforehand and was quite uncomfortable, close to vomiting.
92.5kg x 5 sets of 10 reps

Facepulls 3 sets: 20, 15, 15
Hammer curls 3 sets
 
Cycle 2, Week 4, Day 4 - Bench Press
60kg x 5
70kg x 5
80kg x 3
85kg x 5
97.5kg x 5
110kg x 6
65kg x 5 sets of 10 reps

Front Barbell Raise
14kg x 2 sets of 10 reps
 
Cycle 2, Week 5, Day 1 - SOHP
60kg x 3
67.5kg x 3
75kg x 4
42.5kg x 5 sets of 10 reps

Front Squat
60kg x 2 sets of 5 reps
80kg x 3
90kg x 6 sets of 3 reps

Barbell Curls
20kg x 30
20kg x 2 sets of 20 reps
 
AM: Jog - 35 minutes

PM: Cycle 2, Week 5, Day 2 -Deadlift
60kg x 5
100kg x 5
120kg x 3
140kg x 3
145kg x 3
165kg x 3
185kg x 4 - disappointing, was hoping for a fair bit more than this, but my hamstrings felt tight following the earlier run.
102.5k x 5 sets of 10 reps.

Judo tonight.
 
Judo 1hr 15mins
De ashi barai
Okuri Ashi Barai
Tsubame-gaeshi
Arm roll
Randori
 
Last edited:
Cycle 2, Week 5, Day 3 - Bench Press
20kg x 5
40kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
102.5kg x 3
115kg x 4
65kg x 5 sets of 10 reps

Bench Press Singles with long pause
60kg x 1
80kg x 1
90kg x 1
100kg x 1
105kg x 1
110kg x 1

Bandpull aparts - 25 reps inbetween each set of bench press
 
Cycle 2, Week 5, Day 4 - Squat
20kg x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 3
120kg x 3
130kg x 3
150kg x 3
167.5kg x 4
92.5kg x 5 sets of 10 reps

Front Squat Doubles
100kg x 2
112.5kg x 2
122.5kg x 2
 
Treadmill run / walk - 30 mins
Boxing bag work - 10 mins
Stretching 5 mins
 
Cycle 2, Week 6, Day 1 - SOHP
20kg X 5
20kg X 5
30kg X 5
40kg X 5
50kg X 3
62.5kg X 5
72.5kg X 3
80kg X 1
80kg X 1
42.5kg X 5 sets of 10 reps

Squat
60kg X 3
80kg X 3
90kg X 3
100kg X 3
130kg X 3
150kg X 3
155kg X 3
 
Judo 1hr 15mins
Kumi Kata
O Goshi
Koshi Guruma
Newaza: Two armed roll
Randori
 
Excellent consistency in here, especially considering your judo-work. Well done!
 
golvmopp said:
Excellent consistency in here, especially considering your judo-work. Well done!
Click to expand...
Thanks mate, although I must admit, the addition of just 1 Judo session a week (with a once a month Saturday randori session) has been fairly hard to adjust to...I'm not exactly a whippersnapper anymore!

Really need to ensure I'm adopting good recovery methods if I want to continue and not feel like I've been hit by a bus a the time!

Cycle 2, Week 6, Day 2 - Bench Press
20kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 3
97.5kg x 5
110kg x 3
122.5kg x 3 - rep PR!
65kg x 5 sets of 10 reps

Long pause bench press doubles
60kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 2
110kg x 2

 
Last edited:
Cycle 2, Week 6, Day 3 - Deadlift
60kg x 5
80kg x 5
100kg x 5
125kg x 3
140kg x 3
155kg x 5
175kg x 3
195kg x 4
102.5kg x 5 sets of 10 reps
 
Cycle 2, Week 6, Day 4 - Squat
20kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 3
140kg x 5
152.5kg x 3
157.5kg x 3
177.5kg x 2
92.5kg x 5 sets of 10 reps
 
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