The MilkMan Delivers: Beyond

golvmopp said:
That fuckin volume yo...
Click to expand...
Yep, time for a deload..

Bank holiday in the UK today, so just chilled, watched Avengers at the cinema with the girlfriend and kids, and did 20 minutes of band work - band pull aparts, rows, curls, triceps pushdowns, neck flexion.
 
Judo 1hr 15 mins
Kumi Kata
O Goshi
Koshi Guruma
Soto makikomi
Crocodile roll
Randori
 
Increase in training maxes for next cycle:
SOHP: 85kg
Deadlift: 210kg
Bench: 130kg
Squat: 190kg

AM: Hill sprints

PM:

Cycle 3, Week 1, Day 1 - SOHP
20kg X 10
30kg X 10
40kg X 5
50kg X 5
57.5kg X 5
65kg X 5
72.5kg X 5
67.5kg X 4 sets of 5 reps
67.5kg X 1 set of 4 reps
 
Last edited:
Cycle 3, Week 1, Day 2 - Deadlift
60kg x 5
100kg x 5
120kg x 3
137.5kg x 5
157.5kg x 5
180kg x 10 - rep PR!
167.5kg x 5 x 5
 
Long pause bench triples
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
105kg x 3
110kg x 3

Treadmill run 5 minutes

Boxing bagwork - few rounds

Bodyweight 98.6kg
 
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Problems with the trains last night so ended up going to a different station and then walking 7.5miles home.

Went for another 3 mile walk this morning, quite pleasant.

Did some bench but it didn't turn out as hoped:

Cycle 3, Week 1, Day 3 - Bench
60kg x 5
70kg x 5
80kg x 5
85kg x 5
97.5kg x 5
112.5kg x 4 - should have been 5 minimum

Had work to do so called it quits there, I may reattempt and complete it tomorrow.

Had Judo this evening for 1hr 15mins
Kumi kata
Ogoshi
Koshi guruma
Soto makikomi
Ground work: arm roll variations
Randori
 
MilkManUK said:
Cycle 3, Week 1, Day 2 - Deadlift
60kg x 5
100kg x 5
120kg x 3
137.5kg x 5
157.5kg x 5
180kg x 10 - rep PR!
167.5kg x 5 x 5
Click to expand...

Hairy. Following that up w 5*5 is just an overall dumb idea.

I like it.
 
Cycle 3, Week 1, Day 4 - Squat
60kg X 5
70kg X 5
80kg X 5
100kg X 5
125kg X 5
142.5kg X 5
162.5kg X 6
125kg X 5 X 5

Hammer Curls
8's X 16
12.5's X 12
15's X 10
 
Re-attemped Wednesday's bench session, but failed to get the required reps again, so will reduce the training max for bench.

Bench
60kg X 5
70kg X 5
80kg X 3
85kg X 5
97.5kg x 5
112.5kg x 4
85kg x 5 x 5

Front Squat
62.5kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
122.5kg x 3
 
Last edited:
Cycle 3, Week 2, Day 1 - SOHP
20kg x 5
30kg x 5
40kg x 5
50kg x 3
60kg x 3
70kg x 3
77.5kg x F

Well, this sucked, and could be for a number of reasons:

  1. Benched yesterday, which wasn't great either, so not enough time for similar muscle groups to recover.
  2. Been eating at a calorie deficit recently to try and shift a bit of weight before this week's mountain hike.
  3. Not enough recovery in general with the addition of Judo training each week.
I'm going to consider switching back to a 3 day a week routine, which should allow for recovery from Judo mid-week and any extra randori sessions at the weekend. I'm also going to hike the calories back up a bit as they were probably too low, too soon.
 
OK so have reset my training max on overhead & bench. Training max on SOHP is now 75kg and on bench is 120kg, so should be able to eek out some more reps based on those for a while.

Re-attempted the SOHP session today, but based on the new training max.
Cycle 3, Week 2, Day 1 - SOHP
20kg x 5
30kg x 5
40kg x 3
50kg x 3
55kg x 3
60kg x 3
67.5kg x 7
70kg x 3
55kg x 5 sets of 6 reps

Trapbar Overhead Press
25kg x 10
35kg x 10
45kg x 6
55kg x 5
65kg x 4



3 mile walk

As mentioned, I'm going hiking in Scotland and Wales later this week so I'm going to try and get my squat session done later today to give my legs time to recover.

EDIT:

PM: Cycle 3, Week 2, Day 2 - Squat
60kg x 5
80kg x 5
100kg x 3
120kg x 3
135kg x 3
152.5kg x 3
172.5kg x 3
 
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Weighted back pack walk: 1.5miles with 17.5kg in the pack.

Judo: 1hr 15mins
Kumi kata
O goshi
Koshi guruma
One armed shoulder roll
Two armed shoulder roll
Ne waza randori 2 rounds
Tachi waza randori 2 rounds
 
Judo 1hr 15 mins
Uchikomi
Ippon seoi nage
Ippon seoi nage to Ko uchi gake
3 rounds of newaza randori
3 rounds of tachiwaza randori

Looking forward to getting back on the weights tomorrow.
 
Last edited:
Cycle 3, Week 2, Day 3 - Bench Press
60kg x 5
70kg x 5
80kg x 3
85kg x 3
97.5kg x 3
110kg x 4
110kg x 3
110kg x 3
85kg x 5 sets of 3 reps

Barbell Shrugs
60kg x 3 sets of 5 reps
70kg x 3 sets of 5 reps
80kg x 3 sets of 5 reps
 
No scarfell pike or hellvelyn?

I've seen some pictures of Snowdon and the Ben and they are busy as fuck as soon as the nice weather starts.
 
Ian Coe said:
No scarfell pike or hellvelyn?

I've seen some pictures of Snowdon and the Ben and they are busy as fuck as soon as the nice weather starts.
Click to expand...
No, not got round to them yet. I always get up early (and force whoever I'm with to do the same) just to beat the crowds. I'd rather pass them as I'm on the way down than try to get passed them on the way up.

Today's training: Weighted backpack walk: 15kg in the pack, 1.85 miles.
 
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