The MilkMan Delivers: The Road to 40

AM: Rucking 12.5kg pack 23 minutes.
Rucking 10kg pack 25 minutes.

DB shoulder warmup complex

SOHP
30kg X 12
35kg X 12
40kg X 12
42.5kg X 5
50kg X 5
57.5kg X 5
42.5kg X 5 X 8 reps

Snatch Grip Barbell Shrugs
60kg X 3 X 12 reps
70kg X 2 X 12 reps
80kg X 2 X 10 reps
90kg X 4 X 5 reps

Neckwork
 
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AM: Judo randori 1hr 30mins

Toe held up OK, which is promising.

PM: Judo technical 1hr 15mins

Tai otoshi: traditional & variants
Sumi gaeshi
Half guard escape into hold down
Randori: 2 rounds newaza, 2 rounds tachi waza
 
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AM: Rucking 10kg pack 1hr 30mins

PM:
Bench Press
60kg X 5
65kg X 5
67.5kg X 5
70kg X 5
80kg X 5
90kg X 10
95kg X 5
100kg X 5
105kg X 4
110kg X 2
115kg X 1

Deadlift
115kg X 5
132.5kg X 5
150kg X 10
160kg X 5
115kg X 3 X 5 reps

Neckwork
 
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Squat
60kg X 5
80kg X 5
90kg X 5
100kg X 5
115kg X 5
115kg X 10 (done in error, thought it was 130kg!)
130kg X 5

Plate Shrugs
40kg X 5 X 15 reps

Snatch Grip Barbell Shrugs
20kg X 2 X 20 reps
60kg X 5 X 12 reps

Barbell Curls
14kg X 2 X 25 reps
19kg X 2 X 20 reps
24kg X 15

PM: Walking 1hr
 
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AM: Walking 2hr 45minutes

PM: SOHP
20kg X 10
30kg X 10
40kg X 10
47.5kg X 3
52.5kg X 3
60kg X 5
62.5kg X 3
47.5kg X 4 X 5 reps

Judo technical 1hr 15mins
Tai Otoshi - traditional & Korean
Sumi gaeshi
Ude gatame from mune gatame
Ude garami from mune gatame
2 rounds newaza randori
2 rounds tachi waza randori
 
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AM:

Deadlift
60kg X 5
100kg X 5
120kg X 5
122.5kg X 3
140kg X 3
157.5kg X 7
165kg X 3
122.5kg X 3 X 5 reps

SOHP
20kg X 10
30kg X 10
40kg X 10
42.5kg X 5 X 5

DB Shrugs
Hammer Curls

PM: Walking 1hr 30mins
 
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