The MilkMan Delivers: The Road to 40

Cycle 1, Week 5, Day 3 - Bench Press

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

5/3/1
72.5kg x 3
82.5kg X 3
92.5kg X 7

Joker Sets
95kg X 3
97.5kg X 3

Back-off sets / First Set Last
92.5kg X 3
82.5kg X 3
72.5kg X 5 X 5

Load of rowing movements in-between sets.
 
Cycle 1, Week 5, Day 4 - Squat

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

5/3/1
112.5kg X 3
127.5kg X 3
142.5kg X 4

Back-off sets / First Set Last
142.5kg X 3
127.5kg X 3
112.5kg X 3 sets of 5 reps

Front Squat
60kg X 3 sets of 5 reps
 
Have spent the last week in the Scottish Highlands. It was an active break with lots of walking / hiking, balanced out with good food and whisky.

Will be back on the weights Monday.
 
5/3/1 Cycle 2, Week 1, Day 1

SOHP

Warm-up
20kg x 5
30kg x 5
35kg x 5

5/3/1
40kg x 5
45kg x 5
52.5kg x 9

First Set Last
40kg x 5 x 5

Squat
65kg x 5
75kg x 5
85kg x 5

5/3/1
95kg x 5
110kg x 5
125kg x 8

First Set Last
95kg x 5 x 5

Push-ups
5 sets of 10 reps

Barbell Curls
14kg x 50 reps

Walking 40 minutes
 
Cycle 2, Week 1, Day 2

Deadlift

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

5/3/1
115kg X 5
132.5kg X 5
150kg X 10

First Set Last
115kg X 5 X 5

Bench Press

Warm-up
45kg X 5
55kg X 5
60kg X 5

5/3/1
62.5kg X 5
72.5kg X 5
82.5kg X 11

First Set Last
62.5kg X 5 X 5

Judo shortly..
 
Judo 1 hour
Touch rugby warm-up
Forward rolls
Backward rolls
Army crawls
Technical standup
Ukemi waza with technical standup
Ouchi gari
Kosoto gari
Single arm roll from turtle
Had to leave early for work so wasn't able to take part in randori sadly
 
5/3/1 Cycle 2, Week 1, Day 3

Squat
Warm-up
70kg x 5
90kg x 5
92.5kg x 5

5/3/1
95kg x 5
110kg x 5
125kg x 8

Bench Press
Warm-up
45kg X 5
55kg X 5
60kg X 5

5/3/1
62.5kg X 5
72.5kg X 5
82.5kg X 12

First Set Last
62.5kg X 5 X 5

Barbell curls
14kg X 3 sets of 25 reps
 
AM: Walking 2.5 miles
PM: 5/3/1 Cycle 2, Week 2, Day 1

Squat
Warm-up
72.5kg X 5
92.5kg X 5
100kg X 5

5/3/1
102.5kg X 3
117.5kg X 3
132.5kg X 6

First Set Last
102.5kg X 5 X 5

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

5/3/1
67.5kg X 3
77.5kg X 3
87.5kg X 8

First Set Last
67.5kg X 5 X 5

Push-ups
7 X 11 reps

Barbell curls
14kg X 50
 
Was pressed for time today so did 4.5 minutes on the airdyne, 30 seconds all out effort, 30 seconds low effort, repeat. It's hot here today so didn't take much to get a sweat going.
 
5/3/1 Cycle 2, Week 2, Day 2

Plate shoulder complex

SOHP

Warm-up
25kg X 5
35kg X 5
40kg X 5

5/3/1
42.5kg X 3
50kg X 3
55kg X 7

First Set Last
42.5kg X 5 X 5

Band pullaparts 4 sets of 25 reps

Deadlift

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

5/3/1
122.5kg X 3 (d.o.h)
140kg X 3
157.5kg X 8

First Set Last
122.5kg X 5 X 5

Judo this evening.
 
Judo 1hr
Touch rugby warmup
Gymnastics rolls, cartwheels, bounds, hops etc
Seoi otoshi
Ko uchi gake
2 rounds newaza randori
2 rounds tachi waza randori
 
5/3/1 Cycle 2, Week 2, Day 3

Plate shoulder complex

Squat

Warm-up
75kg X 5
95kg X 5
100kg X 5

5/3/1
102.5kg X 3
117.5kg X 3
132.5kg X 8

First Set Last
102.5kg X 5 X 5

Bench Press

Warm-up
47.5kg X 5
57.5kg X 5
65kg X 5

5/3/1
67.5kg X 3
77.5kg X 3
87.5kg X 9

First Set Last
67.5kg X 5 X 5
 
AM: Walking 1hr
PM: 5/3/1 Cycle 2, Week 3, Day 1

Squat

Warm-up
75kg X 5
95kg X 5
105kg X 5

5/3/1
110kg X 5
125kg X 3
140kg X 5

First Set Last
110kg X 5 X 5

Bench Press

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

5/3/1
72.5kg X 5
82.5kg X 3
92.5kg X 7

First Set Last
72.5kg X 5 X 5
 
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