Goals & Gains The MilkMan Delivers: The Road to 40

Bench Press
60kg X 10
62.5kg X 10
65kg X 5
65kg X 5
75kg X 5
85kg X 12
90kg X 5
95kg X 5
65kg X 5 X 5 (paused)

Plate Pause Shrugs
40kg X 4 X 20 reps

Band Pullaparts
5 X 25 reps

Neckwork:
4 X 50 reps
1 X 100 reps
 
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Bench Press
60kg X 10
65kg X 10
67.5kg X 10
70kg X 3
80kg X 3
90kg X 10
95kg X 3
90kg X 3
80kg X 3
70kg X 5 X 5 (paused)

Neckwork: 4 X 25 reps, heavier load than usual

Plate Pause Shrugs: 3 X 20 reps

Band Pullaparts: 30, 30, 25, 25 reps

Judo technical 1hr 15mins
O goshi
Koshi guruma
Ko soto gari
Kesa gatame & various submissions from kesa
 
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