Goals & Gains The MilkMan Delivers: The Road to 40

[KnightTemplar]

Who high bar squats?

It's been years since I used anything but an SS Bar for Squats, so I wouldn't know

 

[MilkManUK]

Muay Thai sparring session 1.5hrs

 

[MilkManUK]

SOHP
20kg X 5
30kg X 5
40kg X 5
45kg X 5
52.5kg X 3
57.5kg X 4
60kg X 1
62.5kg X 1
45kg X 10 X 5 reps

Band Pullaparts
Facepulls
Neckwork

Sore lower back, so not squatting today, body has taken a bit of a beating as of late with lifting, judo and Thai boxing.

LISS Jogging 37 minutes

 

[Lug's Spear]

I’m with ya in taking easy when the lower back is sore. Not worth the risk. That’s awesome how you are training multiple martial arts.

 

[MilkManUK]

I’m with ya in taking easy when the lower back is sore. Not worth the risk. That’s awesome how you are training multiple martial arts.

Thanks, just doing my best! Good to see you back posting.

 

[Lug's Spear]

Thanks, just doing my best! Good to see you back posting.

Thanks! It’s good to be back. Crazy how time flies. It has been over 10 years. I gotta get myself in shape again.

 

[MilkManUK]

Back feeling OK today so let's get some squats done:

Squat
60kg X 5
80kg X 5
105kg X 5
125kg X 5
142.5kg X 3
157.5kg X 3
125kg X 3 X 5 reps. Left it at 3 sets instead of 5 while back was still feeling OK.

LISS Jogging 41 minutes

 

[MilkManUK]

Plate & band shoulder complex

SOHP
25kg X 5
35kg X 5
40kg X 5
42.5kg X 5
47.5kg X 5
55kg X 5
42.5kg X 5 X 5

Barbell Curls 14kg X 30, 30, 50
Plate Shrugs 3 X 50 reps

 

[MilkManUK]

Plate shoulder complex

Bench Press
40kg x 5
50kg x 5
55kg x 5
57.5kg x 5
65kg x 5
72.5kg x 12
80kg x 5
85kg x 5
57.5kg x 5 x 5

Squat
65kg x 5
85kg x 5
105kg x 5
112.5kg x 5
127.5kg x 5
145kg x 8
112.5kg x 5 x 5

 

[MilkManUK]

LISS Jogging 36 minutes with my eldest son. Sprint to finish.

 

[MilkManUK]

Judo randori session 1.5hrs

 

[MilkManUK]

Hammer curls 5 X 25 reps
DB Shrugs 4 X 30 reps

SOHP
27.5kg X 5
37.5kg X 5
40kg X 5
42.5kg X 5
47.5kg X 5
55kg X 6
42.5kg X 5 X 5

Deadlift
60kg X 5
100kg X 5
110kg X 5
117.5kg X 5
135kg X 5
155kg X 5
117.5kg X 3 X 5 reps

 

[MilkManUK]

AM: Walking 1hr 50 minutes
PM: Bench Press
45kg X 5
55kg X 5
57.5kg X 5
60kg X 3
70kg X 3
77.5kg X 10
82.5kg X 3
90kg X 3
60kg X 5 X 5

 

[MilkManUK]

Judo randori 1.5hrs
Neckwork

 

[MilkManUK]

Band shoulder complex

SOHP
35kg X 5
40kg X 5
42.5kg X 5
45kg X 3
50kg X 3
57.5kg X 4
45kg X 5 X 5

Squat
60kg X 5
100kg X 5
120kg X 3
137.5kg X 3
155kg X 3

Kept the volume purposely low on squats - have a judo comp (British Masters Championships) at the weekend so want my legs to be as fresh as possible for that.

 

[Rigg9]

Best of luck at the tournament

 

[KnightTemplar]

Band shoulder complex

SOHP
35kg X 5
40kg X 5
42.5kg X 5
45kg X 3
50kg X 3
57.5kg X 4
45kg X 5 X 5

Squat
60kg X 5
100kg X 5
120kg X 3
137.5kg X 3
155kg X 3

Kept the volume purposely low on squats - have a judo comp (British Masters Championships) at the weekend so want my legs to be as fresh as possible for that.

Best of luck at the Masters.

 

[MilkManUK]

Thanks lads @Rigg9 @KnightTemplar

 

[rikwebb]

Good luck mate!

 

[Stargazer Rex]

Did you drop anyone on their stack of dimes?!