Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Walking 1.5hrs

 

[MilkManUK]

Cycle 5, Week 3, Day 3 - Bench Press

Warm-up
60kg X 5
70kg X 5
80kg X 5

5/3/1
82.5kg X 5
95kg X 3
105kg X 1

55kg X 5 X 10 reps

Band pullaparts 5 X 21 reps
Barbell rows 65kg X 5 X 10 reps

 

[MilkManUK]

Walking 1.5hrs

 

[MilkManUK]

Boxing padwork session 1hr

 

[MilkManUK]

Cycle 5, Week 3, Day 4 - Squat

Warm-up
80kg X 5
100kg X 5
120kg X 5

5/3/1
127.5kg X 5
145kg X 3
162.5kg X 1
167.5kg X 1

85kg X 5 X 10

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

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

 

[MilkManUK]

Cycle 6, 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
135kg X 5 hook grip
155kg X 5 hook grip
175kg X 5 straps

102.5kg X 5 X 10 reps

Barbell curls 20kg X 20, 20, 20, 13

 

[MilkManUK]

AM: Judo randori session 1.5hrs

 

[MilkManUK]

PM: Judo technical 1hr

 

[MilkManUK]

Walking 50 minutes

 

[MilkManUK]

Walking 1hr 30mins

 

[MilkManUK]

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

 

[MilkManUK]

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

 

[MilkManUK]

Judo randori session 1.5hrs

 

[Bubble Boy]

Judo randori session 1.5hrs

Whoop whoop, go get it Juggalo. (How'd it go?)

 

[MilkManUK]

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!).

 

[MilkManUK]

Cycle 6, Week 2, Day 1 - SOHP

Warm-up
20kg X 5
25kg X 5
35kg X 5
40kg X 5

5/3/1
45kg X 3
50kg X 3
57.5kg X 3

32.5kg X 5 X 10 reps

Barbell rows 80kg X 5 X 5
Front plate raise 10kg X 6 X 10 reps

 

[MilkManUK]

Cycle 6, Week 2, Day 2 - Deadlift

Warm-up
80kg X 5
100kg X 5
120kg X 5

5/3/1
145kg X 3
165kg X 3
185kg X 3

102.5kg X 5 X 10 reps

Barbell curls
20kg X 25,20,22,20

 

[MilkManUK]

Judo randori session 1.5hrs
Will get a technical session in this evening.