Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Plate shoulder complex

SOHP
20kg X 10
30kg X 10
35kg X 10
40kg X 5
45kg X 5
52.5kg X 6
40kg X 5 X 5

Squat
60kg X 5
80kg X 5
100kg X 5
107.5kg X 5
125kg X 5
142.5kg X 8
107.5kg X 5 X 5

 

[MilkManUK]

LISS Jogging 32 minutes
Walking 35 minutes

 

[MilkManUK]

Plate shoulder complex
Band Pullaparts 4 X 25 reps
Neckwork

Bench Press
40kg X 5
50kg X 5
52.5kg X 5
55kg X 5
62.5kg X 5
72.5kg X 9
55kg X 5 X 5

Deadlift
65kg X 5
85kg X 5
105kg X 5
115kg X 5
132.5kg X 5
150kg X 11
115kg X 3 X 5 reps

 

[MilkManUK]

Judo technical 1hr 15minutes

 

[MilkManUK]

Changed my lifting schedule up for this week (Thursday after judo is usually complete rest for me, maybe some active recovery at most), but I have a randori session on Saturday, followed by my 1st Dan theory assessment, so will take tomorrow off to be fresh for that

Band shoulder complex
Hammer curls

SOHP
20kg X 10
25kg X 5
35kg X 5
37.5kg X 5
40kg X 5
45kg X 5
52.5kg X 6
40kg X 5 X 5

Squat
65kg X 5
85kg X 5
105kg X 5
107.5kg X 5
125kg X 5
142.5kg X 9



Neckwork

 

[KnightTemplar]

Changed my lifting schedule up for this week (Thursday after judo is usually complete rest for me, maybe some active recovery at most), but I have a randori session on Saturday, followed by my 1st Dan theory assessment, so will take tomorrow off to be fresh for that

Band shoulder complex
Hammer curls

SOHP
20kg X 10
25kg X 5
35kg X 5
37.5kg X 5
40kg X 5
45kg X 5
52.5kg X 6
40kg X 5 X 5

Squat
65kg X 5
85kg X 5
105kg X 5
107.5kg X 5
125kg X 5
142.5kg X 9



Neckwork

Nice work. Low Bar Squat? It looked to be sitting across your upper back.

 

[MilkManUK]

Nice work. Low Bar Squat? It looked to be sitting across your upper back.

Thanks KT, yeah low bar.

 

[KnightTemplar]

Thanks KT, yeah low bar.

The Rippetoe is strong with this one!

 

[MilkManUK]

Judo randori session 1.5hrs followed by Dan Grading theory assessment (passed). Now just need to crack on and get the rest of the points towards my black belt.

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Plate / band shoulder complex

SOHP
20kg X 10
30kg X 10
40kg X 5
42.5kg X 3
50kg X 3
55kg X 5
42.5kg X 5 X 5

Squat
70kg X 5
90kg X 5
110kg X 5
117.5kg X 3
132.5kg X 3
150kg X 7
155kg X 3
117.5kg X 5 X 5

 

[MilkManUK]

Judo randori session 1.5 hours

 

[MilkManUK]

Band Pullaparts 3 X 20 reps
Plate shoulder complex

Bench Press
40kg X 5
50kg X 5
55kg X 5
60kg X 3
67.5kg X 3
75kg X 10
80kg X 3
85kg X 3
60kg X 5 X 5

Bench felt OK

Deadlift
60kg X 5
100kg X 5
120kg X 5
122.5kg X 3
140kg X 3
157.5kg X 8
122.5kg X 3 X 5 reps

Neckwork
DB rows 5 X 10 reps
Barbell Curls 5 X 20 reps

AM: Walking 45 minutes
PM: Walking 45 minutes

 

[MilkManUK]

Plate / band shoulder complex

SOHP
20kg X 10
30kg X 10
40kg X 5
42.5kg X 3
50kg X 3
55kg X 5
42.5kg X 10 X 5 reps

Squat
80kg X 3
100kg X 3
110kg X 3
117.5kg X 3
132.5kg X 3
150kg X 5

Lower back feeling slightly beat up and session was interrupted by a delivery I had been waiting for, so wasn't great.

 

[Aleks Sytsevich]

The Rippetoe is strong with this one!

Who high bar squats?

 

[MilkManUK]

LISS: Jogging 30 minutes. Walking 45 minutes.

 

[MilkManUK]

AM: Walking 50 minutes

 

[MilkManUK]

PM:

Plate shoulder complex

SOHP
25kg X 5
35kg X 5
40kg X 5
45kg X 5
52.5kg X 3
57.5kg X 4
60kg X 1
45kg X 5 X 5

Squat
60kg X 5
80kg X 5
100kg X 5
125kg X 5
142.5kg X 3
157.5kg X 4
165kg X 1
170kg X 1

Barbell Curls 4 X 30 reps

 

[MilkManUK]

Judo randori 1.5hrs

 

[MilkManUK]

Bench Press
45kg X 5
55kg X 5
60kg X 5
62.5kg X 5
72.5kg X 3
80kg X 8
85kg X 1
90kg X 1
95kg X 1
62.5kg X 5 X 5

DB Rows - 7 X 10 reps

Deadlift
60kg X 5
80kg X 5
100kg X 5
120kg X 5
132.5kg X 5
150kg X 3
167.5kg X 5

Barbell Rows
60kg X 5 X 5

Neckwork