Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

SOHP
20kg X 3
30kg X 3
40kg X 3
42.5kg X 10 sets of 3 reps

Squat
65kg X 3
85kg X 3
105kg X 3
125kg X 3
135kg X 3
147.5kg X 3 sets of 3 reps, 1st set beltless

Trapbar Deadlift
85kg X 3
125kg X 3
145kg X 3
177.5kg X 3 X 3

 

[MilkManUK]

Judo randori session 1hr 30mins

 

[MilkManUK]

Walking 1.5hrs

 

[MilkManUK]

SOHP
20kg X 10
30kg X 5
40kg X 5
42.5kg X 10 sets of 3 reps

Hammer Curls
2 sets of 20 reps

DB Curls
2 sets of 20 reps

DB Overhead Press
2 sets of 20 reps

 

[MilkManUK]

SOHP
25kg X 3
35kg X 3
40kg X 3
42.5kg X 5 sets of 3 reps

Squat
65kg X 3
85kg X 3
105kg X 3
125kg X 3
135kg X 3
147.5kg X 3 X 3

Trapbar Deadlift
85kg X 3
125kg X 3
145kg X 3
165kg X 3
177.5kg X 3

 

[MilkManUK]

LISS Jogging 45 minutes

 

[MilkManUK]

Walking 1.5hrs

 

[MilkManUK]

SOHP
25kg x 3
35kg x 3
40kg x 3
42.5kg x 10 sets of 3 reps

Band Pullaparts
10, 10, 10, 10, 10, 10, 20, 20

Squat
65kg x 3
105kg x 3
125kg x 3
135kg x 3
147.5kg x 3 x 3

Barbell Shrugs
60kg x 4 sets of 10 reps

Lower back was feeling pretty sore from squatting & deadlifting (albeit trapbar) 3 times a week, so swapped the deadlift out for shrugs today.

 

[MilkManUK]

Judo randori 1.5hrs

 

[MilkManUK]

SOHP
20kg X 10
25kg X 10
30kg X 10
35kg X 5
40kg X 5
42.5kg X 3
47.5kg X 10 sets of 2 reps

Squat
70kg X 2
90kg X 2
120kg X 2
140kg X 2
150kg X 2
165kg X 3 sets of 2 reps

Trapbar Deadlift
65kg X 2
105kg X 2
145kg X 2
185kg X 2
200kg X 2 sets of 1 rep

 

[MilkManUK]

SOHP
20kg X 5
30kg X 5
40kg X 5
47.5kg X 4 sets of 2 reps

Squat
75kg X 2
100kg X 2
130kg X 2
150kg X 2
165kg X 3 sets of 2 reps + 1 single

Trapbar Deadlift
65kg X 2
105kg X 2
145kg X 2
185kg X 2 (straps)
200kg X 1

Upright plate rows
4 sets of 20 reps

Bent over sandbag rows
3 sets of 20 reps

 

[MilkManUK]

AM: LISS - put a 6kg kettlebell into a rucksack and went for a 1hr walk.

SOHP
20kg X 5
30kg X 5
35kg X 5
37.5kg X 5
42.5kg X 5
47.5kg X 7
37.5kg X 5 X 5

Squat
60kg X 5
80kg X 5
100kg X 5
115kg X 5
132.5kg X 5
150kg X 5 (belt)
115kg X 5 X 5

Barbell Curls
30kg X 3 sets of 10 reps

Seated DB Overheard Press
10kg DBs X 4 sets of 15 reps

 

[MilkManUK]

LISS: Rucking with 9kg in backpack, 1hr 10 minutes

Judo randori session 1.5hrs

Thai boxing 1.5hrs

Judo technical session 1hr 15mins

Phew!

Bodyweight 92kg

 

[MilkManUK]

Not benched for a long time after sustaining a neck / shoulder injury in judo earlier in the year. Want to add it back into my routine, so tested today to base a training max around

Bench Press
20kg X 10
30kg X 10
40kg X 5
50kg X 5
60kg X 5
70kg X 3
80kg X 2
90kg X 1

Still a little painful, so will be conservative and leave it at 90kg.

52.5kg X 5
60kg X 5
70kg X 8
60kg X 10
52.5kg X 5 X 5

Trapbar Deadlift
65kg X 5
105kg X 5
125kg X 5
135kg X 5
155kg X 5
175kg X 10
135kg X 5 X 5

Sandbag (in a gi) rows
Neckwork

 

[MilkManUK]

Sunday session part 1

SOHP
20kg X 10
30kg X 10
35kg X 10
37.5kg X 5
42.5kg X 5
47.5kg X 8
37.5kg X 5 X 5

Hammer curls 5 sets of 20 reps
Seated Overhead DB Press 3 sets of 20 reps
Band Pullaparts 4 sets of 25 reps

Family picnic and then part 2 later

 

[MilkManUK]

Sunday session part 2

Squat
65kg X 5
85kg X 5
105kg X 5
115kg X 5
132.5kg X 5
150kg X 5 (belt)
115kg X 5 X 5

 

[MilkManUK]

AM: LISS: Walking 10 minutes, jogging 30 minutes, walking 10 minutes

 

[MilkManUK]

AM: LISS: Rucking. 12kg pack, 1hr.

Band Pullaparts 4 sets of 25 reps

SOHP
20kg X 10
25kg X 10
30kg X 10
40kg X 3
45kg X 3
50kg X 6
45kg X 6
40kg X 5 X 5

Squat
65kg X 5
85kg X 5
110kg X 5
122.5kg X 3
140kg X 3
157.5kg X 3
140kg X 6
122.5kg X 5 X 5

 

[MilkManUK]

AM: Judo randori session 1.5hrs
PM: Judo randori session 1hr 15mins

 

[Fahcough]

Your boys tagging along to any classes yet?