Goals & Gains The MilkMan Delivers: The Road to 40

AM: Judo randori - just over an hour. Quiet mat today as lots of the full time athletes are on a training camp, this meant nowhere to hide with longer rounds!

5 X 5 minute rounds standing
5 X 3 minute round groundwork

PM:
Plate shoulder complex

SOHP
20kg X 15
30kg X 12
35kg X 10
40kg X 5
45kg X 5
52.5kg X 5
40kg X 11, 9, 7, 7, 7

Trapbar Deadlift
65kg X 5
105kg X 5
125kg X 5
135kg X 5
155kg X 5
175kg X 5
135kg X 3 X 7 reps

Curls

Judo technical 1hr 15mins
 
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Bench Press
65kg X 10
75kg X 10
85kg X 7
90kg X 4 X 3 reps

Squat
70kg X 5
80kg X 5
100kg X 5
130kg X 5
140kg X 3
145kg X 4 X 3 reps

Likely go for a jog later, then jogging and judo tomorrow. Travelling to hike Scafell Pike (highest mountain in England) mid-week so no more structured training until Sunday.

Edit: Run 16 minutes. Was meant to be a LISS session but picked up the pace a bit instead for a shorter distance and time.
 
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Away in the Lake District, today we hiked up Scafell Pike - England's highest mountain. Went with a group of varying fitness levels and the total time up and down was just over 4.5hrs with a few stops here and there.
 
Banded shoulder warmup

Bench Press
65kg X 5
75kg X 5
85kg X 11
90kg X 5
95kg X 5
97.5kg X 5

Squat
60kg X 5
80kg X 5
100kg X 5
107.5kg X 5
122.5kg X 5
140kg X 5 (belt)
107.5kg X 3 X 7 reps

Neck

Barbell Curls
14kg X 4 X 40 reps

Walking 1hr 45mins
 
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AM:

DB / Band shoulder warmup

SOHP
20kg X 10
30kg X 10
35kg X 5
40kg X 5
45kg X 5
52.5kg X 8
55kg X 5
40kg X 10, 10, 8, 7, 7

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

Trapbar Shrugs
65kg X 3 X 20 reps
65kg X 15 reps

PM: Walking 40 minutes
 
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DB shoulder complex

Trapbar Deadlift
105kg X 10
125kg X 10
135kg X 4 X 7 reps

Barbell Curls
30kg X 3 X 10 reps
32.5kg X 3 X 8 reps

Neckwork

PM: Judo technical 1hr 15mins

Ko soto gake (traditional grips)
Ko soto gake (bearhug variation)
Ouchi gari
Double arm roll into hold down
Newaza randori
 
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Dealing with a few pains that are limiting what I can do.

Yesterday's session:

Banded shoulder warmup

Bench Press
60kg X 5
70kg X 3
80kg X 3
90kg X 7
95kg X 3
100kg X 3
105kg X 3

Squat
70kg X 5
90kg X 5
110kg X 5
115kg X 3
130kg X 3
147.5kg X 1

Barbell Curls
14kg X 40
16.5kg X 30
19kg X 20
21.5kg X 15

Neckwork

Today's session:

Sit-ups 5 X 15 reps

Neckwork

Snatch Grip Barbell Shrugs 60kg X 5 X 15 reps
 
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