The MilkMan delivers

[MilkManUK]

5/3/1 - Cycle 9, Week 4, Day 3 - Bench Press

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

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

Boring But Big
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 10
62.5kg x 12

Barbell Curls
20kg x 10
20kg x 10
20kg x 10
20kg x 10

 

[MilkManUK]

Not touched the grippers for a long time. Took them into work tonight. Squat tomorrow morning.

HG100 X 5 both hands
HG150 X 5 both hands
HG150 X 5 both hands
HG200 X 3 both hands
HG200 X 3 both hands
HG200 X 3 both hands
HG200 X 3 both hands
HG200 X 3 both hands
HG250 - Fail
HG200 X 3 both hands
HG200 X 3 both hands
HG250 - Fail
HG200 X 3 both hands

 

[Aleks Sytsevich]

Was 180 your squat PB?

 

[MilkManUK]

Was 180 your squat PB?

No, 185kg is my PB, but going to improve on that before the year is out.

 

[belph]

200 is going to falk, my nyuakka.

 

[MilkManUK]

200 is going to falk, my nyuakka.

I would be chuffed with 200kg, but being realistic, I can't see it happening this year. 190kg would be nice.

 

[MilkManUK]

5/3/1 - Cycle 9, Week 4, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
112.5kg x 5
130kg x 5
147.5kg x 5

Joker Set Singles
160kg x 1
170kg x 1
180kg x 1
185kg x 1

Back Off Sets
140kg x 4
140kg x 4
140kg x 4
140kg x 4

Tricep Pushdowns
5 sets of 10

Considering I had just come off the last of my nightshifts, I was quite happy with this. I'm confident my current squat PR of 185kg will be beaten very soon.

 

[MilkManUK]

5/3/1 - Cycle 9, Week 5, Day 1 - Military Press

Warmup
20kg x 10
20kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 3
50kg x 3

5/3/1
60kg x 3
65kg x 3
72.5kg x 2 (third rep failed) : Didn't get my usual hand position and grip was wider, tried readjusting mid-set but it threw me out of whack.
72.5kg x 3 - reracked after the failed last set, got my usual grip and got the three reps.

Joker Sets
75kg x 2
75kg x 2
75kg x 2

First Set Last
60kg x 5
60kg x 5
60kg x 5

 

[Flash_Monsta]

190 squat...

 

[MilkManUK]

190 squat...

???

 

[MilkManUK]

5/3/1 - Cycle 9, Week 5, Day 2 - Deadlift

Warmup
60kg x 5
100kg x 5
120kg x 3

5/3/1
135kg x 3
155kg x 3
175kg x 3 + 4 = 7. Rep PR.

Joker Sets
180kg x 4
185kg x 2
190kg x 3 - Rep PR.

 

[golvmopp]

Good hustle, bro! Moving on up!

 

[MilkManUK]

Good hustle, bro! Moving on up!

Thanks mate, last few sessions have been encouraging, time for some end of year PRs!

 

[fbmmofo]

Nice Deadlifting mate

 

[Flash_Monsta]

It was a video of that Shia bloke telling Goku to just 'Do it!', when he was trying to turn super saiyan.

 

[MilkManUK]

Nice Deadlifting mate

Thanks mofo

 

[MilkManUK]

It was a video of that Shia bloke telling Goku to just 'Do it!', when he was trying to turn super saiyan.

Ah. I may be in the minority here when I say I have never seen an episode of Dragonball Z (that's what it's from, isn't it?)

 

[MilkManUK]

5/3/1 - Cycle 9, Week 5, Day 3 - Bench Press & Squat

Bench Press

Warmup
40kg x 5
60kg x 5
80kg x 3

5/3/1
85kg x 3
97.5kg x 3
110kg x 2 - Third may have been possible, but the second rep was a bit shaky and I was in the commercial gym with no safeties or spotters incase things went pearshaped.

Boring But Big
70kg x 10
70kg x 10
70kg x 10
60kg x 10
60kg x 10


Squat

Warmup
60kg x 5 paused
80kg x 5 paused
100kg x 3 paused
120kg x 1 paused

5/3/1
122.5kg x 3
140kg x 3
157.5kg x 3 + 1 = 4 reps, was aiming for 6.

Joker Sets
160kg x 2
165kg x 2
170kg x 1

Pull-ups
7, 6, 6, 6, 5

Not a great session today, I'm putting it down to having a boozy past couple of days with little sleep and a few worries on my mind, which is rare. Also, training frequency this week has been lower than usual.

 

[dexbot]

What a motherload of volume! And you call that a bad session....

 

[Flash_Monsta]

Ah. I may be in the minority here when I say I have never seen an episode of Dragonball Z (that's what it's from, isn't it?)

Spoiler