The MilkMan delivers

Thank you Din.

Just ran home from work - 1.5miles - 12m33s, nearly a minute faster than yesterday.

Planning on getting 2 sessions in tomorrow - Bench 5/3/1 before work, then some boxing at lunchtime.
 
7th March 2012 - AM session

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

Bench Press

Warmup
30kg x 5
40kg x 5
50kg x 3

5/3/1
55kg x 5
60kg x 5
70kg x 5 + 11 = 16 reps

Boring But Big
5 x 10 - 40kg

Notes
Bench is getting too easy. Once this cycle finishes I am going to recalculate my training max to reflect my recent 1RM attempt. I do think it has helped training bench at this much of a sub max level for a while though.


PM session - boxing, bag work, pad work.
 
MilkManUK said:
Bench Press
70kg x 5 + 11 = 16 reps

Boring But Big
5 x 10 - 40kg

Notes
Bench is getting too easy. Once this cycle finishes I am going to recalculate my training max to reflect my recent 1RM attempt.
Click to expand...

Yeah... the 5/3/1 (and most programs, really) is aimed at slow, steady progression, but 16 reps on your 5+ rep day sounds like a weight that's lower than it should be. Heck, you got more than half your total BBB volume with your top working set... that's just not right.

Probably great endurance work, though. :)
 
Stonebreaker said:
Yeah... the 5/3/1 (and most programs, really) is aimed at slow, steady progression, but 16 reps on your 5+ rep day sounds like a weight that's lower than it should be. Heck, you got more than half your total BBB volume with your top working set... that's just not right.

Probably great endurance work, though. :)
Click to expand...

Yeah my bench was pretty weak when I was starting so I purposely went in lighter than my 90% actual max. I'm confident now that I should be able to work off a more accurate training max without stalling out too early.
 
8th March 2012

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

5 mins on bike

Squats

Warmup
70kg x 5 (meant to be 60kg, but no 20kg plates available at the time)
75kg x 5
80kg x 3

5/3/1
95kg x 5
110kg x 5
125kg x 5 - did not do any extra reps

Boring But Big
2 x 10 - 60kg
1 x 10 - 20kg

Notes
Legs were fried today, so this session was a struggle. Think training 4 days straight plus the running in the evenings was a little ambitious. Should have made the most of a 5 day work week and trained Mon, Tues, Thurs, Fri... with Weds off, but Friday is usually kebab and beer day at work so hence the 4 straight. Recovery time tomorrow though!
 
5 / 3 / 1 - Cycle 3, Week 2, Day 1

3 mins bike

Overhead Press

Warmup
25kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 3
55kg x 3
60kg x 3 + 2 = 5 reps

Boring But Big
3 x 10 - 35kg
2 x 10 - 30kg

Stretching

Notes
Happy to get the 5 reps for 60kg that I was meant to do last week.
 
5 / 3 / 1 - Cycle 3, Week 2, Day 2

3 min treadmill warm up.

Deadlift

Warmup
60kg x 5
70kg x 5
80kg x 3

5/3/1
100kg x 3
110kg x 3
125kg x 3 + 7 = 10 reps. A rep PR.

Boring But Big, Did not do BBB, instead did BBC = Biceptorz Barbell Curlz
20kg x 10
30kg x 10
35kg x 10

Stretching, foam rolling.

Notes
Came in with the aim to get 8 reps on 125kg, but there was a pretty lady watching so I found an extra 2 reps from deep within to get 10. Was she impressed? Probably not.
 
5 / 3 / 1 - Cycle 3, Week 2, Day 3

Bench

Warmup
40kg x 5 (was meant to be 30kg but no 5kg plates available at the time.)
40kg x 5
50kg x 3

5/3/1
60kg x 3
65kg x 3
75kg x 3 + 12 = 15 reps. A rep PR.

Can't wait for this cycle to finish so I can adjust my bench max.

Did not do BBB, did some boxing bag work instead for 20mins.

Stretching.
 
GiJoe said:
Metric system logging confuses me.

However, 3+12 always looks nice.
Click to expand...


Thanks, it's only 165lbs for 15, I set my bench max a little low for 5/3/1. Once this cycle is over the kgs / lbs will go up, but the extra reps will surely go down!
 
5 / 3 / 1 - Cycle 3, Week 2, Day 4

Squats

Warmup
60kg x 5 (was meant to be 30kg but no 5kg plates available at the time.)
75kg x 5
80kg x 3

5/3/1
100kg x 3
115kg x 3
130kg x 3

Did not bother trying for any extra reps on the last set, because my plan was that today would be the day I beat my squat 1RM and also my deadlift 1RM for good measure..Unfortunately it didn't all go to plan.

IRM TEST
Squat: 155kg (previous max 150kg) failed...roll of shame, and with people watching, and filming myself on my phone. Needless to say, the footage has been deleted.

Deadlift: 170kg x 1 (previous max 165kg) set my phone up, got it in a good position, pulled 170kg successfully, went back to my camera - realised I hadn't pushed "record"...waited 5 mins or so, went for 170kg again - failed!

Notes:

I had just come off the last of my night shifts, so have had a week of insufficient sleep during the day, and went straight from a 12hr shift to try and set some PRs. Not the best idea and won't be attempting it again after nights. Also 3 pints of Guinness before work did not have the desired effect with the strength gains.

Happy enough with the new deadlift PR, gutted my camera phone didn't record it though.
 
All your lifts seem to be coming on nicely, even overhead press, the miserly bastard of all the lifts. Great stuff.
 
MilkManUK said:
Squat: 155kg (previous max 150kg) failed...roll of shame, and with people watching, and filming myself on my phone. Needless to say, the footage has been deleted.
Click to expand...
You can learn some things even from failed reps, but I understand the desire to destroy the evidence.

MilkManUK said:
Deadlift: 170kg x 1 (previous max 165kg) set my phone up, got it in a good position, pulled 170kg successfully, went back to my camera - realised I hadn't pushed "record"...waited 5 mins or so, went for 170kg again - failed!
Click to expand...
This part just sucks. Still, if you could do it once, you can do it again the next time you max out... and surely you won't forget to hit "record" twice, will you? :)
 
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