The MilkMan delivers

Weighed myself for the first time in a while this morning-219lbs / 100kilos. Heaviest I have been this year, but still a fair bit off my heaviest weight.
 
Cycle 6, Week 2, Day 1 - O/H Press

Warm Up
20kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 3
55kg x 3
60kg x 3 + 4 = 7 reps. Rep PR

Happy with the new rep PR, had been stuck on 6 reps for a few sessions now.

BBB
40kg x 10
40kg x 6
20kg x 10

Added in some squats, feel like I will benefit from an extra session each week.

Squats
20kg x 5
20kg x 5
70kg x 5
90kg x 5
100kg x 5
120kg x 3
130kg x 2
140kg x 1
140kg x 1
 
Cycle 6, Week 2, Day 2 - Deadlift

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

5/3/1
115kg x 3
135kg x 3
150kg x 3+ Did not do AMRAP as I was going for a 1RM afterwards

182.5kg x 1. New PR. Only an increase of 2.5kg, but an increase all the same.

 
Cycle 6, Week 2, Day 3 + 4, Bench & Squat

Bench

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

5/3/1
70kg x 3
80kg x 3
100kg x 3 - was meant to be 90kg x 3+, but correct weights were not around so just did 3 x 100kg, which is a rep PR I believe.

Close Grip Bench Press
20kg x 10
40kg x 7
60kg x 6
60kg x 5

Squats

Warmup
60kg x 5
80kg x 5
90kg x 3

5/3/1
105kg x 3
120kg x 3
135kg x 3 + 2 = 5 reps. Rep PR
 
MilkManUK said:
Cycle 6, Week 2, Day 2 - Deadlift

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

5/3/1
115kg x 3
135kg x 3
150kg x 3+ Did not do AMRAP as I was going for a 1RM afterwards

182.5kg x 1. New PR. Only an increase of 2.5kg, but an increase all the same.

Click to expand...

Hey mate pr's are pr's, and a 2.5k or 5.5lb increase is the next step up, ( world record increases in OLY lifting are as little as 1kg now i believe from 2.5k increases).
Onward and Upward, well done!
Btw, you looked like you could have doubled that!
 
Bull Hammer said:
Hey mate pr's are pr's, and a 2.5k or 5.5lb increase is the next step up, ( world record increases in OLY lifting are as little as 1kg now i believe from 2.5k increases).
Onward and Upward, well done!
Btw, you looked like you could have doubled that!
Click to expand...
ha cheers Bull, looking back at the vid it did look easier than it felt. I have terrible grip and that is the 1st thing to go with me, no chalk either.
 
Congrats on the PR. I agree, it looked pretty easy. Why no chalk? Not allowed in the gym?
 
DrBdan said:
Congrats on the PR. I agree, it looked pretty easy. Why no chalk? Not allowed in the gym?
Click to expand...

Thanks Dr, chalk is allowed as far as I know, just haven't got round to buying any yet...
 
Done all my 5/3/1 sessions for the week, so today was planning on doing some boxing bag work.

Didn't bring my gloves with me to the gym, was planning on using the gym's gloves, but when I got there there was none available.

Spent a few rounds just working kicks, knees and elbows on the heavybag and then decided to get another squat session in.

Glad I did, because I set a new PR, and relatively easy too.

Squats
70kg x 5
90kg x 5
100kg x 5
120kg x 5
130kg x 1
155kg x 1 new PR

Am confident I can get at least 160kg next time I test my 1RM. 155 went up pretty easy. Day off tomorrow, time for a few well earned beers at lunch I think.
 
Damn nice squatting, man!

I think I'm gonna try maxing out on squats next Monday, if I get anything over 140 kg, I'm gonna be a happy camper.
 
Lifter said:
Damn nice squatting, man!

I think I'm gonna try maxing out on squats next Monday, if I get anything over 140 kg, I'm gonna be a happy camper.
Click to expand...

Thank you Lifter. Good luck for Monday, I'll check your log to see how it went.
 
Cycle 6, Week 3, Day 1 - O/H Press

Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 5
60kg x 3
65kg x 1 + 2 = 3 reps

DB Press
20kg x 10
22kg x 10
26kg x 10

Squat (additional squat session, not strictly following 5/3/1 format)
20kg x 5
70kg x 5
90kg x 5
100kg x 5
130kg x 1
140kg x 1
160kg x 1 - New 1RM PR

160kg felt pretty good, decided to go for it on the spur of the moment before starting my nightshift at work. Sure I could have done 2 reps with it. Think the extra squat volume the last couple of weeks is starting to pay off.

I'm a happy chappy.
 
Looks like you're on a roll mate! Milk it for all its worth haha ( pun intended).

Regarding the card tearing; I have small hands for my bone structure, i worked up to a full deck regularly tearing 20 cards, then 30 then 40 etc till i did the full deck. Pinch gripping weight plates had the best carry over for tearing.

I've won quite a bit of money over the years as well as pints doing this in front of disbelievers:icon_chee. Currently working on tearing 2 decks ( one tear) at the moment, just to show people that i can. On my YT channel ReDeV7 i've got a 97 card tear on film, a bit boring to watch ( too long ) but it shows what you can build up to.
Anyway congrats on the new pr, a 160k squat is probably more weight than 99% of the population can squat in commercial gyms mate.
 
Congrats on the Squat PR!:cool:

Edit: and the Deadlift PR as well - you killed that 182kg!:icon_chee
 
Bull Hammer said:
Looks like you're on a roll mate! Milk it for all its worth haha ( pun intended).

Regarding the card tearing; I have small hands for my bone structure, i worked up to a full deck regularly tearing 20 cards, then 30 then 40 etc till i did the full deck. Pinch gripping weight plates had the best carry over for tearing.

I've won quite a bit of money over the years as well as pints doing this in front of disbelievers:icon_chee. Currently working on tearing 2 decks ( one tear) at the moment, just to show people that i can. On my YT channel ReDeV7 i've got a 97 card tear on film, a bit boring to watch ( too long ) but it shows what you can build up to.
Anyway congrats on the new pr, a 160k squat is probably more weight than 99% of the population can squat in commercial gyms mate.
Click to expand...

Thanks Bull, I've seen your YT channel, very nice, especially fi you can get a beer from it!

Today's training - failed on deadlift, but set new bench PR:

Cycle 6, Week 3, Day 2, Deadlift

Warmup
70kg x 5
80kg x 5
100kg x 3

5/3/1
125kg x 5
140kg x 3
160kg x 1 (did not bother with AMAP)

187.5kg x fail - as always, my bloody grip failed. Note to self: Stop being so cheap and buy some bloody chalk.

Bench Press

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

5/3/1
75kg x 5
85kg x 3
95kg x 1

110kg x 1 - new PR!

 
Congrats on the Bench PR. I is Jelly.:icon_chee

How many days a week do you train?
 
KnightTemplar said:
Congrats on the Bench PR. I is Jelly.:icon_chee

How many days a week do you train?
Click to expand...

Thanks KT. It's the one I struggle with the most but fairly happy with it at the moment.

I'm running your favourite 5/3/1 and 4 times a week where possible.
 
MilkManUK said:
Thanks KT. It's the one I struggle with the most but fairly happy with it at the moment.

I'm running your favourite 5/3/1 and 4 times a week where possible.
Click to expand...

I feel your pain, brother. Bench is my Kryptonite lift as well.
 
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