The MilkMan Delivers: The Road to 40

Cycle 1, Week 1, Day 3 - Bench Press

Warm-up
40kg X 5
50kg X 5
60kg X 5

5/3/1
65kg X 5
75kg X 5
85kg X 10

Joker Set
90kg X 5

Back-off sets / First Set Last
85kg X 5
75kg X 5
65kg X 5 X 5

Front Plate Raise
10kg X 5 sets of 10 reps

Plate triceps extension
10kg X 5 sets of 10 reps
 
Cycle 1, Week 1, Day 4 - Squat

Warm-up
60kg X 5
80kg X 5
100kg X 5

5/3/1
100kg X 5
115kg X 5
130kg X 5

Back-off sets / First Set Last
115kg X 5
100kg X 5 X 5

Cycle 1, Week 2, Day 1 - SOHP

Warm-up
20kg X 5
30kg X 5
40kg X 5

5/3/1
47.5kg X 3
52.5kg X 3
60kg X 5

First Set Last
47.5kg X 5 X 5

Barbell Shrugs
85kg X 5 sets of 10 reps
 
Judo 1hr.

First official judo session back for adults due to government / BJA rulings.

Touch rugby to warm up
Mobility work
Ukemi waza
Footwork drills
Osoto otoshi
Osoto gaeshi

No randori for us recreational seniors for a few weeks.
 
Cycle 1, Week 2, Day 2 - Deadlift

Warm-up
70kg X 5
90kg X 5
110kg X 5

5/3/1
127.5kg X 3
145kg X 3
162.5kg X 5

Back-off sets / First Set Last
162.5kg X 3
145kg X 3
127.5kg X 5 X 5

Barbell curls
20kg X 5 sets of 12 reps
 
Last edited:
Cycle 1, Week 2, Day 3 - Bench Press

Warm-up
45kg X 5
55kg X 5
65kg X 5

5/3/1
70kg X 3
80kg X 3
90kg X 8

Joker Set
95kg X 3

Back-off sets / First Set Last
90kg X 3
80kg X 3
70kg X 5 X 5

Front plate raise
10kg X 5 sets of 12 reps
 
Cycle 1, Week 2, Day 4 - Squat

Warm-up
65kg X 5
85kg X 5
105kg X 5

5/3/1
107.5kg X 3
122.5kg X 3
137.5kg X 4

Back-off sets / First Set Last
137.5kg X 3
122.5kg X 3
107.5kg X 3 sets of 5 reps
 
Cycle 1, Week 3, Day 1 - SOHP

Warm-up
25kg X 5
35kg X 5
45kg X 5

5/3/1
50kg X 5
57.5kg X 3
62.5kg X 4

Joker Sets
65kg X 1
67.5kg X 1

Back-off sets / First Set Last
62.5kg X 1
57.5kg X 3
50kg X 5 X 5

Barbell Shrugs
90kg X 5 sets of 10 reps
 
Judo 1hr.
Touch rugby warm-up
Forward rolls
Backward rolls
Shrimping
Ukemi waza
Kesa gatame escape variations
Osoto otoshi with classic sleeve & lapel grip
Osoto otoshi with "Koga" grip
 
Cycle 1, Week 3, Day 2 - Deadlift

Warm-up (warmups done double overhand, everything else mixed grip)
80kg X 5
100kg X 5
120kg X 5

5/3/1
135kg X 5
155kg X 3
172.5kg X 3

Joker Set
177.5kg X 1

Back-off sets / First Set Last
172.5kg X 1
155kg X 3
135kg X 3 sets of 5 reps

Barbell curls
20kg X 5 sets of 13 reps
 
Cycle 1, Week 3, Day 3 - Bench Press

Warm-up
60kg X 5
65kg X 5
70kg X 5

5/3/1
75kg X 5
85kg X 3
95kg X 6

Joker Sets
97.5kg X 1
100kg X 1
102.5kg X 1

Back-off sets / First Set Last
95kg X 1
85kg X 3
75kg X 5 X 5
 
Cycle 1, Week 3, Day 4 - Squat

Warm-up
70kg X 5
90kg X 5
110kg X 5

5/3/1
115kg X 5
130kg X 3
145kg X 5

Joker Sets
150kg X 1
160kg X 1
165kg X 1

Back-off sets/First Set Last
145kg X 1
130kg X 3
115kg X 3 sets of 5 reps
 
Cycle 1, Week 4, Day 1 - SOHP

Warm-up
30kg X 5
40kg X 5
42.5kg X 5

5/3/1
45kg X 5
52.5kg X 5
57.5kg X 5

Back-off sets / First Set Last
57.5kg X 5
52.5kg X 5
45kg X 3 sets of 10 reps
45kg X 2 sets of 5 reps

Barbell Shrugs
95kg X 5 sets of 10 reps
 
Judo 1hr 15 minutes

Touch rugby warm-up
Forward rolls
Backwards rolls
Shrimping
Mobility work
Ukemi waza
O goshi
Tani otoshi
Kesa gatame
Ude gatame from kesa gatame
Neck crank from kesa gatame
 
Cycle 1, Week 4, Day 2 - Deadlift

Warm-up (double overhand)
85kg X 5
105kg X 5
120kg X 5

5/3/1
122.5kg X 5
140kg X 5
157.5kg X 8

Joker Set
160kg X 5

Back-off sets / First Set Last
157.5kg X 5
140kg X 5
122.5kg X 3 sets of 5 reps

Barbell curls
22.5kg X 5 sets of 8 reps
 
Cycle 1, Week 4, Day 3 - Bench Press

Warm-up
60kg X 5
62.5kg X 5
65kg X 5

5/3/1
67.5kg X 5
77.5kg X 5
87.5kg X 10

Joker Sets
92.5kg X 5
95kg X 5

Back-off sets / First Set Last
87.5kg X 5
77.5kg X 5
67.5kg X 5 X 5

Barbell Shrugs
67.5kg X 20
80kg X 20
80kg X 20
90kg X 15
90kg X 15

Plate curls
20kg X 2 sets of 20 reps
 
Cycle 1, Week 4, Day 4 - Squat

Warm-up
60kg X 5
80kg X 5
100kg X 5

5/3/1
102.5kg X 5
120kg X 5
135kg X 7

Back-off sets / First Set Last
135kg X 5
120kg X 5
102.5kg X 5 X 5

Cycle 1, Week 5, Day 1 - SOHP

Warm-up
30kg X 5
35kg X 5
42.5kg X 5

5/3/1
47.5kg X 3
55kg X 3
62.5kg X 3

Back-off sets / First Set Last
62.5kg X 2
55kg x 3
47.5kg X 5 X 5
 
Cycle 1, Week 5, Day 2 - Deadlift

Warm-up
80kg X 5 (d.o.h)
100kg X 5 (d.o.h)
120kg X 5 (d.o.h)

5/3/1
130kg X 3 (d.o.h)
150kg X 3
167.5kg X 4

Back-off sets / First Set Last
150kg X 3
130kg X 3 (d.o.h)
130kg X 4 sets of 3 reps

Judo later
 
Judo 1hr 15 minutes
Touch rugby warm-up
Forward rolls
Backward rolls
Ukemi waza
O goshi
O goshi hip block
Te guruma
Kesa gatame
Ude gatame from kesa gatame
Neck crank from kesa gatame
Ne waza randori
Tachi waza randori
 
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