Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Squat
60kg X 5
80kg X 5
100kg X 5
112.5kg X 5
127.5kg X 5
145kg X 5
112.5kg X 10

Front Squat
60kg X 3 sets of 12 reps

Side Lateral plate raise
2.5kg plates X 4 sets of 15 reps

Front plate raise
2.5kg plates X 4 sets of 15 reps

Sit ups
15,15,15,15,10,10,10,10

 

[MilkManUK]

Plate shoulder complex: 20 reps per exercise, 5 exercises

Band Pullaparts 4 X 25 reps

SOHP
20kg X 20
30kg X 10
35kg X 5
37.5kg X 5
45kg X 5
50kg X 5
37.5kg X 5 X 5

Squat
60kg X 5
80kg X 5
100kg X 5
105kg X 5
120kg X 5
137.5kg X 8
105kg X 5 X 5

Hammer Curls
7.5kg DBs X 3 X 20 reps

 

[MilkManUK]

Walking: 1hr 15mins

Bench Press
20kg X 20
40kg X 15
50kg X 5
52.5kg X 5
60kg X 5
70kg X 5
60kg X 5

Left shoulder / front delt playing up again, not sure what's caused that to happen.

Sandbag (in a gi jacket) upright rows: 4 X 15 reps
Sit-ups: 10 X 10
Neckwork

Walking 20 minutes

 

[MilkManUK]

Walking: 1hr

Deadlift
60kg X 2 X 5 reps
80kg X 5
100kg X 5
112.5kg X 5
127.5kg X 5
145kg X 10
150kg X 5
155kg X 5
112.5kg X 3 X 5 reps

Band Pullaparts
5 X 20 reps

Prone DB Rows
15, 15, 20

Have changed my garage gym setup around so have a little bit more space now somehow, so have switched back to conventional deadlift after over a year pretty much only using the trapbar.

 

[Fahcough]

Have changed my garage gym setup around so have a little bit more space now somehow, so have switched back to conventional deadlift after over a year pretty much only using the trapbar.

Did you bounce back into groove pretty quick or took a few reps? Trap feels so much better and more productive

 

[MilkManUK]

Did you bounce back into groove pretty quick or took a few reps? Trap feels so much better and more productive

Ah we'll see. Never been a great deadlifter, so quite happy to take it back a notch and get some quality reps in.

AM: walking 1.5hrs

 

[MilkManUK]

AM: Judo randori session 1.5hrs
PM: Neckwork + judo technical session 1hr 15 minutes

 

[MilkManUK]

Plate shoulder complex
2.5kg plates, 15 reps per exercise

SOHP
20kg X 5
30kg X 5
35kg X 5
37.5kg X 5
45kg X 5
50kg X 5
37.5kg X 5 X 5

Squat
60kg X 5
80kg X 5
100kg X 5
105kg X 5
120kg X 5
137.5kg X 8
105kg X 5 X 5

Barbell Curls
14kg X 3 X 35 reps

Sit-ups
20,15,10,10

 

[MilkManUK]

AM: 5 mile walk

PM:

Plate shoulder complex: 2.5kg plates, 15 reps per exercise

Band Pullaparts: 5 X 20 reps

SOHP
20kg X 5
30kg X 5
40kg X 5
42.5kg X 3
47.5kg X 3
52.5kg X 4
42.5kg X 5 X 5

Squat
65kg X 5
85kg X 5
105kg X 5
112.5kg X 3
130kg X 3
145kg X 7
150kg X 5
112.5kg X 5 X 5

 

[MilkManUK]

AM: LISS Jogging 30 minutes
Got out of the groove with my LISS work as of late, time to get back on it

PM: Walking 1.5hrs

 

[MilkManUK]

Plate shoulder complex: 2.5kg plates, 20 reps per exercise.

Bench Press
30kg X 5
40kg X 5
50kg X 5
57.5kg X 3
65kg X 3
72.5kg X 4
72.5kg X 3
72.5kg X 3
57.5kg X 5 X 5

Still experiencing pain on the "heavier" sets. Frustrating.

Seated hammer curls
5 X 20 reps

Sit-ups
5 X 15 reps

Deadlift
60kg X 5
80kg X 5
100kg X 5
120kg X 3
137.5kg X 3
155kg X 8
120kg X 3 X 5 reps

 

[MilkManUK]

Judo randori 1.5hrs

 

[MilkManUK]

SOHP
20kg X 10
30kg X 10
40kg X 5
42.5kg X 3
47.5kg X 3
52.5kg X 5
47.5kg X 6
42.5kg X 5 X 5

Squat
65kg X 5
85kg X 5
105kg X 5
112.5kg X 3
130kg X 3
145kg X 8
150kg X 6
155kg X 3

Upright sandbag rows 3 X 15 reps
Upright plate rows 20kg 3 X 15 reps
Band Pullaparts 3 X 20 reps

 

[MilkManUK]

AM:

Plate shoulder complex 2.5kg plates, 15-20 reps per exercise
Band Pullaparts 3 X 20 reps

SOHP
25kg X 5
35kg X 5
40kg X 5
45kg X 5
50kg X 3
55kg X 4
57.5kg X 1
45kg X 5 X 5

Squat
70kg X 5
90kg X 5
110kg X 5
120kg X 5
137.5kg X 3
152.5kg X 5
157.5kg X 3
162.5kg X 2
120kg X 5 X 5



PM: 5 mile walk

 

[MilkManUK]

Plate shoulder complex 2.5kg plates, 15-20 reps per exercise

Seated hammer curls: 5 X 20 reps

Bench Press
40kg X 5
50kg X 5
55kg X 5
60kg X 5
70kg X 3
77.5kg X 5
80kg X 1
85kg X 1
90kg X 1
60kg X 5 X 5

Bench felt OK today, didn't want to push it too much.

Deadlift
60kg X 5
100kg X 5
120kg X 5
127.5kg X 5
145kg X 3
162.5kg X 7
127.5kg X 3 X 5 reps

Neckwork

 

[MilkManUK]

Judo randori session 1.5hrs

 

[MilkManUK]

Plate shoulder complex
Band Pullaparts

SOHP
25kg X 5
35kg X 5
42.5kg X 5
45kg X 5
50kg X 3
55kg X 5
57.5kg X 1
60kg X 1
45kg X 5 X 5

Squat
65kg X 5
85kg X 5
105kg X 5
120kg X 5
137.5kg X 3
152.5kg X 6
160kg X 1
165kg X 2


Squat feels like it's picking up a bit of steam again, hopefully hit some decent numbers during the winter.

 

[KnightTemplar]

Judo randori session 1.5hrs

Randori for one and a half hours?

I got out of breath just thinking about that!

 

[NurseKnuckles]

Squat feels like it's picking up a bit of steam again, hopefully hit some decent numbers during the winter.

Still sinking those squats I see. Nice one, bruv!

 

[MilkManUK]

Randori for one and a half hours?

I got out of breath just thinking about that!

Well the session is one and a half hours, that includes warm-up, uchikomi, and then it's rounds of randori after that. I definitely don't do full out randori for 90 minutes!