Goals & Gains The MilkMan Delivers: The Road to 40

Cycle 6, Week 1, Day 1 - SOHP

Warm-up
20kg X 5
25kg X 5
30kg X 5
40kg X 5

5/3/1
42.5kg X 5
47.5kg X 5
55kg X 5

32.5kg X 5 X 10 reps

Barbell row: 70kg X 5 X 10 reps
Front plate raise: 10kg X 5 X 13 reps
Band pullaparts: 5 X 22 reps
 
Cycle 6, Week 1, Day 3 - Bench Press

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

5/3/1
75kg X 5
85kg X 5
97.5kg X 5

57.5kg X 5 X 10 reps

Barbell rows
75kg X 5 X 5

Band pullaparts
5 X 23 reps
 
Cycle 6, Week 1, Day 4 - Squat

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

5/3/1
115kg X 5
132.5kg X 5
150kg X 5
160kg X 1
170kg X 1
180kg X 1

87.5kg X 5 X 10 reps

Seated DB shoulder press
10kg DBs X 4 X 15 reps
 
Whoop whoop, go get it Juggalo. (How'd it go?)
It went well thanks, approx 50 of us on the mat, including some GB players and Olympians, always a humbling experience going with some of those guys, but managed to hit some throws I've been working on against the lower grades (of which I am one!).
 
Back
Top