Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Cycle 5, Week 1, Day 1 - SOHP

Warm-up
20kg X 5
25kg X 5
30kg X 5

5/3/1
40kg X 5
45kg X 5
52.5kg X 5

30kg X 5 X 10 reps

Band pullaparts 4 X 25 reps
Front plate raise 10kg X 5 X 10 reps
Barbell row 40kg X 5 X 10 reps

 

[MilkManUK]

Cycle 5, Week 1, 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 5 d.o.h
150kg X 5
170kg X 5

100kg X 5 X 10 reps

Dips 50, 25, 25

Barbell curls 31.5kg X 5 X 10 reps

 

[MilkManUK]

Cycle 5, Week 1, Day 3 - Bench Press

Warm-up
50kg x 5
60kg x 5
70kg x 5

5/3/1
72.5kg x 5
82.5kg x 5
95kg x 5

55kg x 5 x 10 reps

Barbell Rows 45kg x 5 x 10 reps
Band pullaparts 4 x 25 reps

Walking 1 hour.

 

[MilkManUK]

Cycle 5, Week 1, Day 4 - Squat

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

5/3/1
112.5kg X 5
127.5kg X 5
145kg X 5

85kg X 5 X 10 reps

Walking 45 minutes
Airdyne 10 minutes

Bodyweight 97kg

 

[MilkManUK]

Cycle 5, Week 2, Day 1 - SOHP

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

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

30kg X 5 X 10 reps

Band pullaparts 4 X 26 reps
Front plate raise 10kg X 5 X 11 reps
Barbell row 50kg X 5 X 10 reps

 

[MilkManUK]

Cycle 5, Week 2, 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
140kg X 3 d.o.h
160kg X 3
180kg X 3

100kg X 5 X 10 reps d.o.h

Dips 40, 35, 35
Barbell curls 32.5kg X 5 X 10 reps

 

[MilkManUK]

AM: 2 X 20 minutes walks followed by a 45 minute walk.

Judo this evening.

 

[MilkManUK]

Judo 1.5 hours
Touch rugby warm-up
Forward rolls
Backward rolls
Lunge with twist
Bear crawls
Ukemi waza
Ko uchi gari
Ko uchi gari into o goshi
Kazure kesa gatame
Kesa gatame
Newaza randori
Tachi waza randori

 

[MilkManUK]

Walking 1.5 hours

 

[MilkManUK]

Cycle 5, Week 2, Day 3 - Bench Press

Warm-up
65kg X 5
70kg X 5
75kg X 5

5/3/1
77.5kg X 3
90kg X 3
100kg X 3

55kg X 5 X 10 reps

Barbell rows
55kg X 5 X 10 reps

Band pullaparts
4 X 27 reps

 

[MilkManUK]

Walking 1hr 10mins

 

[MilkManUK]

Boxing session 1hr, shadowboxing, padwork, body sparring

Cycle 5, Week 2, Day 4 - Squat

Warm-up
60kg X 5
100kg X 5

5/3/1
120kg X 3
137.5kg X 3
155kg X 3

85kg X 5 X 10 reps

 

[MilkManUK]

Thanks for the likes @Bubble Boy !

 

[Bubble Boy]

Heck yeah man!

 

[MilkManUK]

Walking 1hr, beautiful day here.

 

[MilkManUK]

Walking 1.5hrs, lifting later.

 

[MilkManUK]

Cycle 5, Week 3, Day 1 - SOHP

Warm-up
25kg x 5
35kg x 5
42.5kg x 5

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

30kg x 5 x 10 reps

Band pullaparts
5 x 20 reps

Front plate raises
10kg x 5 x 12 reps

Barbell rows
60kg x 5 x 10 reps

 

[MilkManUK]

Cycle 5, Week 3, 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
150kg X 5 mixed
170kg X 3 straps as raining and bar / hands wet
190kg X 1 straps

100kg X 5 sets of 10 reps

Barbell curls 25kg X 6 X 10 reps

 

[MilkManUK]

AM: Judo randori session 1.5hrs
May go in for tonight's technical session too, will see how I'm feeling.

 

[MilkManUK]

PM: Judo technical, 1hr