The MilkMan Delivers: The Road to 40

[MilkManUK]

Airdyne 22 minutes 7.55 miles

 

[MilkManUK]

5/3/1 Cycle 4, Week 3, Day 3 - Deadlift

Warmup
60kg x 5
80kg X 5
100kg X 5

5/3/1
140kg X 5
157.5kg X 3
177.5kg X 1

Boring But Big
110kg X 5 sets of 10 reps

 

[MilkManUK]

5/3/1 Cycle 4, Week 3, Day 4 - Squat

Warmup
80kg X 5
100kg X 5
110kg X 5

5/3/1
125kg X 5
142.5kg X 3
157.5kg X 1


Cycle 5, Week 1, Day 1 - Overhead Press

Warmup
25kg X 5
25kg X 5
35kg X 5
45kg X 5

5/3/1
47.5kg X 5
52.5kg X 5
60kg X 5

Boring But Big
50kg X 6
40kg X 10
40kg X 10
40kg X 10
40kg X 7 (not enough rest from set before)
40kg X 10

 

[MilkManUK]

5/3/1 Cycle 5 Week 1 Day 2 - Bench Press

Warmup
30kg X 5
35kg X 5
40kg X 5
45kg X 5
50kg X 5

5/3/1
67.5kg X 5
77.5kg X 5
87.5kg X 5

Boring But Big
60kg X 5 sets of 10 reps

 

[MilkManUK]

AM: Walking 1hr. Airdyne intervals 10 minutes.

 

[MilkManUK]

Front squat
60kg X 6
60kg X 6
80kg X 6
80kg X 6
80kg X 6

Squat
60kg X 10
60kg X 10
80kg X 10
80kg X 10
90kg X 10

Barbell curls
24kg X 15
24kg X 15
29kg X 15
29kg X 15
19kg X 20

 

[MilkManUK]

Muay Thai padwork & some very light sparring for about 1.5hrs

 

[MilkManUK]

Airdyne 10 minutes 3.90 miles

 

[MilkManUK]

5/3/1 Cycle 5, Week 1, Day 3 - Deadlift

Warmup
60kg x 5
90kg x 5
120kg x 5

5/3/1
125kg x 5
142.5kg x 5
162.5kg x 5

Boring But Big
132.5kg x 1 set of 10 reps (70% of Training Max)
115kg x 4 sets of 10 reps (60% of Training Max)

 

[MilkManUK]

Cycle 5, Week 1, Day 4 - Squat
Warmup
20kg X 5
60kg X 5
80kg X 5
100kg X 5

5/3/1
112.5kg X 5
127.5kg X 5
145kg X 5

Boring But Big
100kg X 3 sets of 10 reps

Bodyweight down to 90.9kg. Lightest I have been for a looong time

 

[MilkManUK]

Muay Thai padwork and light sparring approx 2hrs

 

[MilkManUK]

Squat
70kg x 5
90kg x 5
110kg x 5
112.5kg x 3
127.5kg x 3
145kg x 3

Bench
75kg x 5 x 5

Bench dips
4 sets of 25 reps
Dumbbell tricep press

Push ups
4 sets of 20 reps

 

[MilkManUK]

Airdyne 20 minutes 7.39 miles

 

[MilkManUK]

Deadlift
60kg X 5
80kg X 5
100kg X 5
125kg X 3
145kg X 3
162.5kg X 3

Overhead Press
20kg X 5
30kg X 5
40kg X 5
50kg X 5 X 5

Barbell curls
14kg X 40
20kg X 20
Plate curls

Band pullaparts

 

[MilkManUK]

Bench Press
40kg X 5
50kg X 5
60kg X 5
70kg X 3
82.5kg X 3
92.5kg X 4

Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 5 X 5

Bench dips
30, 30, 20

 

[MilkManUK]

Thai boxing - technique work, padwork, light sparring. 2 hrs.

 

[MilkManUK]

Deadlift
60kg X 3
100kg X 3
120kg X 3
135kg X 5 sets of 3 reps

Overhead Press
20kg X 10
30kg X 10
40kg X 5
45kg X 5
47.5kg X 3
55kg X 3
60kg X 4

Barbell Shrugs
60kg X 20
80kg X 15
100kg X 4 sets of 10 reps

Barbell Curls
30kg X 3 sets of 10 reps

Band Pullaparts
4 sets of 25 reps

 

[MilkManUK]

Airdyne 20 minutes 7 miles

 

[MilkManUK]

Squat
60kg X 5
80kg X 5
100kg X 5
105kg X 5
120kg X 5
130kg X 5

Bench Press
45kg X 5
55kg X 5
65kg X 5
75kg X 5 X 5

Front squat
60kg X 3 sets of 5 reps

 

[MilkManUK]

Thai boxing, technique work, pad work, sparring. 1.5 hrs.