Goals & Gains The MilkMan Delivers: The Road to 40

AM: Padwork with a friend. Punches, elbows, knees, clinching.

PM: Cycle 7, Week 1, Day 1

Bench Press
Warm-up
60kg x 5
65kg x 5
67.5kg x 5

5/3/1
70kg x 5
82.5kg x 5
92.5kg x 8
70kg x 10, 10, 7, 6, 7

Squat
Warm-up
70kg x 5
80kg x 5
100kg x 5

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

Front plate raise
10kg x 4 x 20 reps

Band pullaparts
5 x 20 reps
 
AM: Walking 1.5hrs

PM: Cycle 7, Week 1, Day 2
SOHP

Warm-up
30kg x 5
35kg x 5
37.5kg x 5

5/3/1
40kg x 5
45kg x 5
52.5kg x 8
40kg x 5 x 10 reps

Deadlift

Warm-up
80kg x 5
100kg x 5
120kg x 5

5/3/1
130kg x 5
150kg x 5
170kg x 8
130kg x 5 x 5
 
Was meant to get another squat & bench session in, aswell as 1.5hrs of judo randori, but had some work come up which meant I didn't get round to doing either. Did 20 minutes on the Airdyne today and the next week will mainly be bodyweight stuff and walking as am away until Friday.
 
Cycle 7, Week 1, Day 3

Bench Press

Warm-up
60kg x 5
65kg x 5
67.5kg x 5

5/3/1
70kg x 5
82.5kg x 5
92.5kg x 9
70kg x 6 x 6

Squat

Warm-up
70kg x 5
85kg x 5
105kg x 5

5/3/1
120kg x 5
137.5kg x 5
145kg x 3 - a pug ran into the garden and behind me whilst I was squatting, interrupting the set!
145kg x 6
120kg x 5 x 5

Band pullaparts 250 total reps
DB rows
 
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AM: Walking 20 minutes.
Boxing padwork - few rounds and some light sparring.
PM: Walking 40 minutes

Cycle 7, Week 2, Day 1

Bench Press

Warm-up
62.5kg x 5
67.5kg x 5
72.5kg x 5

5/3/1
77.5kg x 3
87.5kg x 3
97.5kg x 6
77.5kg x 5 x 5

Squat

Warm-up
77.5kg x 5
97.5kg x 5
110kg x 5

5/3/1
120kg x 3
137.5kg x 3
155kg x 3
 
Cycle 7, Week 2, Day 2

SOHP

Warm-up
20kg x 10
30kg x 10
40kg x 10

5/3/1
42.5kg x 3
50kg x 3
55kg x 5
42.5kg x 5 x 6 reps

Front squat - not done for a long time but was inspired by @MeatPlow and his recent front squat post.
80kg x 3 x 5 reps
90kg x 3 x 5 reps

Judo later and will get deadlift done tomorrow.
 
Cycle 7, Week 2, Day 4

Bench Press

Warm-up
65kg x 5
70kg x 5
75kg x 5

5/3/1
77.5kg x 3
87.5kg x 3
97.5kg x 6

Squat

Warm-up
80kg x 5
100kg x 5
110kg x 5

5/3/1
120kg x 3
137.5kg x 3
155kg x 6
120kg x 5 x 5

Fairly busy weekend coming up so unlikely to get much, if any, training in, maybe a bit on the airdyne tomorrow morning.
 
AM: Padwork session - punches, elbows, kicks & knees.
Walking 1hr.
PM: Cycle 7, Week 3, Day 1

Bench Press

Warm-up
60kg x 5
70kg x 5
80kg x 5

5/3/1
82.5kg x 5
92.5kg x 3
102.5kg x 6
82.5kg x 5 x 5

Squat

Warm-up
82.5kg x 5
102.5kg x 5
122.5kg x 5

5/3/1
127.5kg x 5
145kg x 3
162.5kg x 4
 
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AM: Judo randori 1.5 hours. I am by far the least experienced, oldest, lowest grade and technically lacking on the mat but can usually grit through it. Today I felt completely flat and more useless than usual, gassed out hard after an initial round with a 125kg brown belt (who was 16 years old!) I felt like Leonardo Di Caprio getting mauled by the bear in The Revenant.

Back tonight for a much needed technical session with the recreational seniors.
 
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