The MilkMan Delivers: The Road to 40

[MilkManUK]

Airdyne 15 minutes 5.37 miles

Back on the weights tomorrow

Bodyweight 95.4kg

 

[MilkManUK]

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

Deadlift

Warmup
70kg X 5
90kg X 5
110kg X 5

5/3/1
122.5kg X 5
140kg X 5
157.5kg X 5

Boring But Big
110kg X 5 sets of 10 reps

Band pullaparts
Band curls

 

[MilkManUK]

Judo 1hr 15 minutes

 

[MilkManUK]

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

Squat

Warmup
70kg X 5
90kg X 5
100kg X 5

5/3/1
107.5kg X 5
125kg X 5
142.5kg X 5

Boring But Big
100kg X 5 sets of 10 reps

Trapbar overhead press
25kg X 5 sets of 10 reps

 

[Ian Coe]

Previous log: https://forums.sherdog.com/threads/the-milkman-delivers-beyond.3130645/

The above long running log became inconsistent, full of injuries and excuses. I figured it's time for a fresh start in the final year of my 30's, looking at the very least to get the consistency going again into my 40's anything else is a welcome bonus.

Previous 1RMs:
SOHP: 85kg
Deadlift: 222.5kg
Bench Press: 130kg
Squat: 200kg

To get this going again I will be starting back with my old favourite 5/3/1.

Training maxes:
Overhead Press: 55kg
Deadlift: 160kg
Bench Press: 87.5kg
Squat: 140kg

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

Overhead Press

Warmup
20kg x 5
30kg x 5
35kg x 5

5/3/1
37.5kg x 5
42.5kg x 5
47.5kg x 10

First Set Last
37.5kg x 3 sets of 10 reps
37.5kg x 2 sets of 5 reps

Squat
60kg 5
80kg x 5
92.5kg x 3 sets of 5 reps

How close to the big 4 decades milestone are you?

Also; how are you looking air aerodyne thingy me do dad?

 

[MilkManUK]

How close to the big 4 decades milestone are you?

Also; how are you looking air aerodyne thingy me do dad?

6 months to go until the big 4-0.

Are you asking how my physical appearance is looking now?

 

[MilkManUK]

5/3/1 Cycle 4, Week 2, Day 1 - Overhead Press

Warmup
20kg X 5
30kg X 5
40kg X 5

5/3/1
47.5kg X 3
55kg X 3
62.5kg X 3

Boring But Big
40kg X 5 sets of 10

Barbell Shrugs
90kg X 5 sets of 10 reps

 

[Ian Coe]

6 months to go until the big 4-0.

Are you asking how my physical appearance is looking now?

Roger dodger. I'm a few years behind you, but knew we were similar.


Do you want me to be?



Also; I meant how do you find it as a cardio machine? I've never used one before.

 

[MilkManUK]

Roger dodger. I'm a few years behind you, but knew we were similar.


Do you want me to be?



Also; I meant how do you find it as a cardio machine? I've never used one before.

Ah sorry mate. Yeah I like the addition of the Airdyne, it can be as hard or as easy as a workout as you want; the harder you go, the harder it pushes back on you. Definitely a worthwhile investment whilst lockdown was going on and the kids were being home-schooled.

Today's airdyne session: 20 minutes 7.31 miles

 

[Ian Coe]

Ah right.

I'm in subsidized rented accommodation (due to job movement every few years), so., while I do have a lot of shit, I am trying to keep what we have down. Also removals are a bit naff so ding up things whenever we move.
When we settle/buy I'll be looking at home gyming to give me options so will look at the investment.
I enjoy running, but it does give me Achilles and hip discomfort if the milage is too high. Sign of the times I guess.

 

[MilkManUK]

5/3/1 Cycle 4, Week 2, Day 2 - Deadlift

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

5/3/1
130kg X 3
150kg X 3
167.5kg X 3

Boring But Big
110kg X 5 sets of 10 reps

 

[MilkManUK]

Airdyne 20 minutes 7.49 miles

Bodyweight 94.5kg

 

[MilkManUK]

5/3/1 Cycle 4, Week 2, Day 3 - Bench Press

Warmup
45kg x 5
55kg x 5
65kg x 5

5/3/1
70kg x 3
80kg x 3
90kg x 3

Boring But Big
60kg x 5 sets of 10 reps

 

[MilkManUK]

Been really busy with work and not getting much sleep, so training has taken a bit of a back seat this week.

Airdyne 22 minutes 7.75 miles

 

[MilkManUK]

Finished a stretch of 13, 12 hour nightshifts on Saturday morning, and after a little sleep was looking forward to squatting. I was clearing some weeds from the garden when my right knee went "pop" and I had to take a trip to the hospital..stayed for a few hours and had an X ray, when weirdly, I was all of a sudden able to straighten my leg again with minimal pain (was excruciating before) and could walk on it again...so I checked out of the hospital and will monitor the knee. Needless to say I didn't squat and probably won't until I'm confident the knee will be OK.

Cracked on with overhead press today:

5/3/1 Cycle 4, Week 3, Day 1 - Overhead Press

Warmup
40kg X 5
45kg X 5
50kg X 5

5/3/1
52.5kg X 5
57.5kg X 3
65kg X 1

Boring But Big
40kg X 5 sets of 10 reps

Curls
Front plate raises
Barbell Shrugs 95kg X 5 sets of 10 reps

 

[rikwebb]

Hope your knee heals up soon mate!

 

[MilkManUK]

Hope your knee heals up soon mate!

Thanks mate. Seems to have been fine since. Very strange.

5/3/1 Cycle 4, Week 3, Day 2 - Bench Press

Warmup
45kg X 5
55kg X 5
65kg X 5

5/3/1
75kg X 5
85kg X 3
95kg X 1

Boring But Big
60kg X 5 sets of 10 reps

Push ups
4 sets of 10 reps

 

[MilkManUK]

5/3/1 - Cycle 4, Week 2, Day 4 - Squat

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

5/3/1
117.5kg x 3
132.5kg x 3
150kg x 3

Boring But Big
100kg x 5 sets of 10 reps

Dumbell Overhead Press
10kg x 4 sets of 15 reps per arm

Band Pullaparts

Catching up on this session after being unable to due to Saturday's knee issue. Fortunately, my knee felt fine throughout.

 

[MilkManUK]

Biceps and triceps session today - was fun. Hammer curls, barbell curls, plate curls, kettlebell curls, tricep press, dips.

 

[MilkManUK]

Airdyne 20 minutes 7.49 miles