The MilkMan delivers

[AlVThom]

That's some volume on the Deads, Milkbrah.

 

[Flash_Monsta]

Dat volume, doh. How are you programming that? Or are you going by the feels.

 

[MilkManUK]

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

Warmup
40kg x 5
40kg x 5
60kg x 3

5/3/1
80kg x 5
92.5kg x 5
105kg x 5

Joker Sets
110kg x 2
110kg x 1
100kg x 3
100kg x 2

First Set Last
80kg x 10
60kg x 15

Seated Row
40kg x 20
40kg x 20
50kg x 15
50kg x 15

 

[MilkManUK]

That's some volume on the Deads, Milkbrah.

Thanks Thom, just trying to nail the new form. Pretty comfortable with it now so it's time to up the weight.

Dat volume, doh. How are you programming that? Or are you going by the feels.

I haven't really been programming it, kind of going by feel but trying to do either more reps, more sets or more weight generally.

 

[AlVThom]

Will you eventually return to 5/3/1 for the Deads with the new form?

 

[MilkManUK]

Will you eventually return to 5/3/1 for the Deads with the new form?

Hi Thom, probably yes, will just fit in easier with everything else. To be honest I have quite enjoyed just going by feel the last couple of months, with no set numbers to hit.

 

[MilkManUK]

Afternoon session.

Deadlift
60kg x 5
80kg x 3
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1

Barbell Shrugs
60kg x 20
60kg x 20
60kg x 20

Squat (light to test the knees out)
62.5kg x 5
62.5kg x 5
80kg x 3
90kg x 3
100kg x 3
120kg x 1

Knees felt OK.

 

[MilkManUK]

Squat
50kg x 5
60kg x 5
70kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 2
150kg x 2
160kg x 1

Knees were OK.

Push Press
40kg x 3
45kg x 3
50kg x 3
60kg x 3
70kg x 3
80kg x 3
80kg x 3
80kg x 3
80kg x 3

SOHP
60kg x 5
60kg x 5

Triceps Pulldowns
4 sets of 12 reps

Hammer Curls
4 sets of 10 reps

 

[MilkManUK]

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

Warmup
20kg x 5
20kg x 5
27.5kg x 5
35kg x 5
40kg x 3

5/3/1
47.5kg x 3
55kg x 3
62.5kg x 3 + 7 = 10 reps

Joker Sets
65kg x 5
67.5kg x 3
70kg x 3
72.5kg x 2

First Set Last
47.5kg x 13
47.5kg x 7
47.5kg x 5
47.5kg x 5
47.5kg x 5

Front dumbbell raises
8kg per hand for 4 sets of 10

Hammer curls
16kg per hand for 4 sets of 8

Seated Row
27.5kg for 4 sets of 15

 

[AlVThom]

Nice pressing Milk, that's some big volume with them!

 

[belph]

...

I got a small pump reading this.

 

[MilkManUK]

Nice pressing Milk, that's some big volume with them!

Thanks, all about the volume at the moment.

I got a small pump reading this.

Saucy.

Deadlift session
50kg x 5
55kg x 5
60kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 3
160kg x 3
170kg x 2
170kg x 1
170kg x 1

At the 24hr gym near home, which, as I have mentioned before, is not great for deadlifting.

 

[Thunderkopf]

Deadlift session
50kg x 5
55kg x 5
60kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 3
160kg x 3
170kg x 2
170kg x 1
170kg x 1

At the 24hr gym near home, which, as I have mentioned before, is not great for deadlifting.

My oh my, that's one helluva backbreaking deadlift session you've got there.

 

[Bubble Boy]

I see 5/3/1 buried in all this volume somewhere.

I am weak.

 

[MilkManUK]

My oh my, that's one helluva backbreaking deadlift session you've got there.

I'm hoping the high-ish volume pays off. It has certainly helped get adjusted to the new form I've been using.

I see 5/3/1 buried in all this volume somewhere.

I am weak.

I'm not using 5/3/1 for deadlifts at present. All my other sessions should resemble 5/3/1, with the addition of "joker sets" and "first set last" from Beyond 5/3/1 for the extra volume.

It's OK, I am weak too, but at least we're trying to change that!

 

[MilkManUK]

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

Warmup
20kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 3

5/3/1
87.5kg x 3
100kg x 3
112.5kg x 3

Joker Sets (back-off sets in this case)
110kg x 3
110kg x 2
110kg x 1
105kg x 3
105kg x 2
105kg x 2
105kg x 1
100kg x 4
100kg x 3
100kg x 2
100kg x 1

First Set Last
87.5kg x 9

 

[Flash_Monsta]

Nice job milk. I've noticed you have Week 5 in your 5/3/1 routine. I thought it was Week 1-4, with week 4 being a deload, then next cycle.
Have you modified your programme at all?

 

[MilkManUK]

Nice job milk. I've noticed you have Week 5 in your 5/3/1 routine. I thought it was Week 1-4, with week 4 being a deload, then next cycle.
Have you modified your programme at all?

Beyond 5/3/1 brother, 6 week cycles.

 

[Flash_Monsta]

Beyond 5/3/1 brother, 6 week cycles.

 

[MilkManUK]

Deadlift Session as squat rack was in use.

60kg x 3
60kg x 3
80kg x 3
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 3
170kg x 3
180kg x 3

Hammer Curls
17.5kg each hand x 10 reps
17.5kg each hand x 10 reps
17.5kg each hand x 10 reps
17.5kg each hand x 8 reps
12.5kg each hand x 10 reps