Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Traps is a bulging out the top! Strong set . What aches & pains you having, give a list we're all human falling apart.

Thank you, glad to hear you are alive and kicking!

Nothing major, think I may have broken my big toe at judo a few weeks back, so it's limiting a few movements. I am back on the mat but just doing technique and a bit of newaza randori rather than standing, and having to watch how much weight I'm squatting, as if form breaks down and I come onto my toes with a heavier weight it's painful. Just need to be smart and not rush back into anything too crazy.

Tonight: Judo technical 1hr 15mins.
Ko soto gake - traditional grips & from bearhug
Ko soto gari
Double arm roll
Single arm roll
Newaza randori

 

[MilkManUK]

Bench Press
60kg X 8
70kg X 8
72.5kg X 8
75kg X 5
85kg X 3
95kg X 7
75kg X 5 X 7 reps

Trapbar Deadlift
65kg X 5
105kg X 2 X 5 reps
125kg X 5

Deadlift
60kg X 5
100kg X 5
120kg X 5
140kg X 5
160kg X 5
170kg X 3 X 2 reps
180kg X 1

First time pulling on a regular bar for a while

Neckwork
Abwork

 

[MilkManUK]

Banded shoulder warmup

Bench Press
60kg X 10
65kg X 10
67.5kg X 5
77.5kg X 5
87.5kg x 10
95kg X 5
97.5kg X 10
100kg X 1
102.5kg X 1

Snatch Grip Barbell Shrugs
60kg X 4 X 15 reps
70kg x 2 X 10 reps
80kg X 2 X 8 reps

Curls
Neckwork

 

[MilkManUK]

Squat
65kg X 3 X 10 reps
75kg X 3 X 10 reps
85kg X 2 X 10 reps
95kg X 2 X 10 reps
105kg X 3 X 3 reps

 

[MilkManUK]

SOHP
20kg X 10
30kg X 10
40kg X 10
42.5kg X 5
47.5kg X 5
55kg X 8
57.5kg X 5
60kg X 3
60kg X 2 X 4 reps
65kg X 3 X 1 rep
42.5kg X 12

Front Squat
60kg X 5
65kg X 5 X 5

Neckwork

Plate Shrugs

 

[MilkManUK]

Judo technical 1hr 15mins

Warmup
Ko soto gake traditional grips
Ko soto gake from bearhug
Ouchi gari
Ouchi gari counter to Ko soto gake
Ko soto gake counter to ouchi gari
Double arm roll
Single arm roll
Newaza randori - 2 rounds
Tachi waza randori - 2 rounds...toe still hurting unfortunately

 

[MilkManUK]

Bench Press
60kg X 10
62.5kg X 10
65kg X 10
67.5kg X 5 X 10 reps

Neckwork

DB Curls

 

[MilkManUK]

Deadlift with shrug
60kg X 10
80kg X 5
80kg X 5

Deadlift
100kg X 5
110kg X 5
112.5kg X 5
127.5kg X 5
145kg X 10
150kg X 5
112.5kg X 3 X 5 reps

 

[MilkManUK]

DB Shoulder Warmup Complex

Bench Press
60kg X 10
65kg X 10
70kg X 10
72.5kg X 3
82.5kg X 3
92.5kg X 8
95kg X 3
97.5kg X 3
100kg X 3
102.5kg X 3

Squat
60kg X 12
80kg X 12
90kg X 12
100kg X 5
105kg X 5
110kg X 3 X 3

Plate Shrugs 4 X 15 reps

Neckwork

Walking 1hr 12minutes

 

[MilkManUK]

Banded shoulder warmup complex

SOHP
25kg X 10
35kg X 10
42.5kg X 10
45kg X 3
50kg X 3
57.5kg X 6
60kg X 3
62.5kg X 3
65kg X 3
45kg X 11, 11, 8, 8, 8

Neckwork

 

[MilkManUK]

Judo technical 1hr 15mins

Tai otoshi
Sumi gaeshi
Mune gatame
Ude garami from mune gatame
Newaza randori
Tachi waza randori

 

[MilkManUK]

Walking 45 minutes

 

[MilkManUK]

Squat
60kg X 12
70kg X 12
80kg X 12
100kg X 10
105kg X 8
110kg X 6
115kg X 3 X 3
120kg X 3 X 2 reps
125kg X 2

Big toe has started to feel a bit better - have managed some light randori at judo with some of the lower grades, and have been able to eek the weight up a bit on squats with no issues so far. Won't rush back into things though, and will keep increasing gradually.

Deadlift
60kg X 5
80kg X 5
100kg X 5
120kg X 3
137.5kg X 3
155kg X 10
160kg X 3

Neckwork

 

[MilkManUK]

Bench Press
60kg X 12
65kg X 12
70kg X 10
72.5kg X 3
82.5kg X 3
92.5kg X 7
72.5kg X 5 X 8 reps

DB Shrugs
3 X 30 reps

Barbell Shrugs
2 X 8 reps

Neckwork

 

[MilkManUK]

Snatch Grip Barbell Shrugs - 2 second pause at top

20kg X 25
40kg X 20
60kg X 12, 12, 12
70kg X 10, 10
80kg X 8, 8

Neckwork

SOHP
30kg X 12
40kg X 11
45kg X 8
47.5kg X 5
55kg X 3
60kg X 5
62.5kg X 1
65kg X 1
70kg X 1
47.5kg X 3 X 8 reps

 

[MilkManUK]

Walking 1hr 45mins

 

[MilkManUK]

Neckwork

Bench Press
65kg X 10
70kg X 10
75kg X 10
77.5kg X 5
87.5kg X 3
97.5kg X 6
102.5kg X 1
107.5kg X 1

Judo technical 1hr 15mins
Tai otoshi
"Korean" Tai otoshi
Sumi gaeshi
Mune gatame into ude garami
Mune gatame into ude gatame
Newaza randori 2 rounds
Tachi waza randori 2 rounds

Toe held up OK

 

[MilkManUK]

AM: Rucking 59 minutes. 10kg pack.

Squat
60kg X 5
80kg X 5
100kg X 5
110kg X 5
115kg X 5
120kg X 5
125kg X 5
130kg X 5
135kg X 3 X 2 reps
140kg X 1
145kg X 1

 

[MilkManUK]

Neckwork
Shrugs:
Dumbbell shrugs with pause at top: 3 X 20 reps
Snatch Grip Barbell Shrugs: 60kg X 3 X 10. 70kg X 2 X 8.

Bench Press
60kg X 12
70kg X 12
77.5kg X 6 X 6

 

[MilkManUK]

AM: Walking 32 minutes.
PM: Walking 1hr