Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Airdyne 22 minutes
Neckwork

 

[MilkManUK]

Cycle 9, Week 3, Day 3

Bench Press
Warm-up
70kg x 5
75kg x 5
82.5kg x 5

5/3/1
85kg x 5
97.5kg x 3
107.5kg x 4
112.5kg x 2
115kg x 1
85kg x 5 x 5

Close grip bench press
60kg x 3 x 7 reps

Neckwork

Squat
Warm-up
70kg x 5
110kg x 5
130kg x 5

5/3/1
135kg x 5
155kg x 3
172.5kg x 2 (belt) grinder of a 2nd rep

 

[MilkManUK]

AM: Airdyne 20 minutes

Will probably get another 20 minutes on the Airdyne later.

 

[hardheart]

Cycle 9, Week 3, Day 3

Bench Press
Warm-up
70kg x 5
75kg x 5
82.5kg x 5

5/3/1
85kg x 5
97.5kg x 3
107.5kg x 4
112.5kg x 2
115kg x 1
85kg x 5 x 5

Close grip bench press
60kg x 3 x 7 reps

Neckwork

Squat
Warm-up
70kg x 5
110kg x 5
130kg x 5

5/3/1
135kg x 5
155kg x 3
172.5kg x 2 (belt) grinder of a 2nd rep

Your shirt & belt matched from this angle/lighting and I was like, holy crap, 172.5kg with no belt!

 

[MilkManUK]

Your shirt & belt matched from this angle/lighting and I was like, holy crap, 172.5kg with no belt!

Ha yeah I can see how it looks that way, I've squatted 175kg with no belt back in December, but only for a single. This belted double was hard!

 

[MilkManUK]

Cycle 10, Week 1, Day 1

SOHP
Warm-up
20kg x 5
30kg x 5
35kg x 5
40kg x 5

5/3/1
45kg x 5
52.5kg x 5
57.5kg x 5
45kg x 5 x 5

Front Squat
60kg x 6
80kg x 6
90kg x 4
100kg x 2
110kg x 2 (belt)

Airdyne 10 minutes

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Cycle 10, Week 1, Day 2

Trapbar deadlift
Warm-up
70kg x 5
110kg x 5
130kg x 5

5/3/1
140kg x 5
162.5kg x 5
185kg x 13 (straps)
145kg x 5 x 5

 

[MilkManUK]

Walking 1hr
Bodyweight 91.2kg.
Judo comp is a week Saturday so I need to be under 90kg by then.

 

[hardheart]

Ha yeah I can see how it looks that way, I've squatted 175kg with no belt back in December, but only for a single. This belted double was hard!

I hear that. Good luck on the weight cut!

 

[MilkManUK]

I hear that. Good luck on the weight cut!

Thanks, it's been a good motivation for me to finally get under 90kg...I've been close a fair few times but then always lose my way.

AM: Walking 1hr
PM: Walking 45mins

Will bench later.

 

[MilkManUK]

Cycle 10, Week 1, Day 2

Bench Press
Warm-up
60kg x 5
65kg x 5
70kg x 5

5/3/1
75kg x 5
87.5kg x 5
100kg x 6
105kg x 3
110kg x 2
75kg x 5 x 5

Neckwork

Airdyne 10 minutes

 

[MilkManUK]

Not had a great sleep the last couple of nights so opted for a nap instead of the usual 1.5hr morning Judo randori session, which leaves me wrecked at the best of times.

Woke and went walking for 45 minutes, will do a light session on the Airdyne later and then 1hr Judo technical this evening.

 

[MilkManUK]

PM: Airdyne 10 x 1 minute intervals. 5 x 60kg on front squats between the first 5 intervals, then between the last 5 intervals did dumbbell shoulder press, more for variety than anything else.

Judo technical 1hr.

 

[MilkManUK]

Walking 3hrs

 

[MilkManUK]

AM: Walking 80 minutes.

 

[MilkManUK]

PM: Walking 1hr

Cycle 10, Week 1, Day 4

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

5/3/1
122.5kg x 5
140kg x 5
157.5kg x 5 (belt)
122.5kg x 5 x 5 (belt)

Barbell Shrugs
60kg x 10
80kg x 10
90kg x 10
100kg x 10
120kg x 5
130kg x 5
130kg x 5

Seated hammer curls 3 sets of 10 reps
Neckwork

Bodyweight 91kg

 

[rikwebb]

Edit, thought your comp was this Saturday . Are you looking forward to it though?

 

[MilkManUK]

Edit, thought your comp was this Saturday . Are you looking forward to it though?

I am looking forward to it but am also quite nervous. Aside from a few small in-house inform judo comps and some Muay Thai interclubs (or smokers), I haven't competed in any sort of combat sport for close to 20 years! I have no idea what the level of competition will be either.

 

[MilkManUK]

Airdyne 23 minutes