Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Cycle 8, Week 3, Day 3

Bench Press

Warm-up
67.5kg x 5
77.5kg x 5
80kg x 5

5/3/1
82.5kg x 5
95kg x 3
105kg x 4
110kg x 1

Squat

Warm-up
60kg x 5
85kg x 5
105kg x 5
125kg x 5

5/3/1
132.5kg x 5
150kg x 3
167.5kg x 2 (belt)

Barbell curls 20kg x 4 x 15 reps
Neckwork

 

[MilkManUK]

Today is going to be a pretty busy day, activities wise, did my bench session this morning before heading out for an hour's Thai pad session with my friend. Will come home, squat and then am off to the Thai boxing club for a 2 hour session this evening - first time in ages.

Cycle 9, Week 1, Day 1

Bench Press

Warm-up
60kg x 10
65kg x 10
70kg x 10

5/3/1
75kg x 5
85kg x 5
97.5kg x 7
75kg x 5 x 6 reps

Band pullaparts
5 x 20 reps

 

[MilkManUK]

Thai boxing 2 hrs

 

[MilkManUK]

Cycle 9, Week 1, Day 2

SOHP
Warm-up
30kg x 10
35kg x 10
40kg x 10

5/3/1
42.5kg x 5
50kg x 5
57.5kg x 3,1,1 - stupidly overdid the warm-ups and didn't hit the required reps on this weight
42.5kg x 5 x 5

Squat
Warm-up
60kg x 5
80kg x 5
100kg x 5

5/3/1
117.5kg x 5
135kg x 5
155kg x 6

Trapbar deadlift
Warm-up
85kg x 5
105kg x 5
125kg x 5

5/3/1
137.5kg x 5
157.5kg x 5
180kg x 13

 

[MilkManUK]

AM: Judo randori 1.5hrs

Technical session later..

 

[MilkManUK]

PM: Judo technical 1.5hrs

 

[MilkManUK]

AM: Airdyne 20 minutes

I am signing up for a Judo comp next month, in the under 90kg division, so need to shed some kgs before then. Bodyweight was 94.6kg this morning.

Lifting in the afternoon.

 

[MilkManUK]

PM: Cycle 9, Week 1, Day 3

Bench Press
Warm-up
65kg x 5
67.5kg x 5
72.5kg x 5

5/3/1
75kg x 5
85kg x 5
97.5kg x 7
75kg x 4 x 8 reps

Squat
Warm-up
70kg x 5
90kg x 5
110kg x 5

5/3/1
117.5kg x 5
135kg x 5
155kg x 6 (belt)



Trapbar deadlift
85kg x 10
95kg x 10
100kg x 10
105kg x 3
145kg x 3
165kg x 3
185kg x 2
205kg x 1 (straps)
215kg x 1 (straps)

 

[MilkManUK]

Airdyne 20 minutes
Neckwork

 

[MilkManUK]

AM: Walking 2 x 30 minute walks
PM: Cycle 9, Week 2, Day 1

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

5/3/1
80kg x 3
90kg x 3
102.5kg x 5
80kg x 5 x 5

Squat
Warm-up
40kg x 5
80kg x 5
100kg x 5
120kg x 5

5/3/1
127.5kg x 3
145kg x 3
162.5kg x 3 (belt)



Airdyne 10 minutes
Bodyweight 92.8kg

 

[boingyman]

looking strong on those squats and deep!

 

[MilkManUK]

Cycle 9, Week 2, Day 2

SOHP
Warm-up
20kg x 5
30kg x 5
40kg x 5

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

Trapbar deadlift
Warm-up
85kg x 5
105kg x 5
125kg x 5

5/3/1
147.5kg x 3
170kg x 3
190kg x 11 (straps)



Going away for work Wednesday - Sunday so squeezing this week's weights in before I go.

 

[Fahcough]

Put hands in air and praised an AMEN! to every echo of heavens iron bells!

 

[MilkManUK]

Cycle 9, Week 2, Day 3

Bench Press
Warm-up
67.5kg x 5
72.5kg x 5
77.5kg x 5

5/3/1
80kg x 3
90kg x 3
102.5kg x 5
105kg x 1
107.5kg x 1
80kg x 5 x 5

Squat
Warm-up
60kg x 5
80kg x 5
100kg x 5

5/3/1
127.5kg x 3
145kg x 3
162.5kg x 3 (belt)
165kg x 1 (beltless)

Front Squat
60kg x 5
80kg x 5
60kg x 1
70kg x 1
80kg x 1
90kg x 1
100kg x 1
110kg x 1

Gripwork with kettlebells and plates

 

[MilkManUK]

Judo randori 1.5 hours. Now off with work until Sunday, so no training.

 

[MilkManUK]

Cycle 9, Week 3, Day 1

Bench Press
Warm-up
65kg x 5
75kg x 5
82.5kg x 5

5/3/1
85kg x 5
97.5kg x 3
107.5kg x 3
110kg x 2
112.5kg x 1
85kg x 5 x 5

Squat

Warm-up
60kg x 5
100kg x 5
120kg x 5

5/3/1
135kg x 5
155kg x 3
172.5kg x 1 (belt)

Barbell curls 14kg x 4 x 25 reps
Barbell shrugs 85kg x 5 x 10 reps
Front plate raises 10kg x 5 x 10 reps

 

[MilkManUK]

Cycle 9, Week 3, Day 2

SOHP
Warm-up
20kg x 5
30kg x 5
40kg x 5
45kg x 5

5/3/1
50kg x 5
57.5kg x 3
62.5kg x 3
65kg x 1
50kg x 5 x 5

Trapbar Deadlift
Warm-up
85kg x 5
125kg x 5
145kg x 5

5/3/1
157.5kg x 5
180kg x 3
200kg x 8 (straps)

Airdyne 10 minutes

 

[MilkManUK]

Judo randori 1.5hrs

 

[MilkManUK]

Judo technical 1hr

 

[MilkManUK]

AM: walking 1hr.