The MilkMan delivers

[CRZA]

Great work in here man.

 

[MilkManUK]

Great work in here man.

Thanks mate, that is my last gym session for about 3 weeks now, thought I better make it a good one!

 

[CRZA]

3 weeks? what reasons, if I may ask?

 

[MilkManUK]

3 weeks? what reasons, if I may ask?

I'm on holiday, the only exercise will be bicep curling my glass of beer every day!

 

[Thunderkopf]

PRs everywhere! Nice.

Watching your DL makes me wish I had round plates. The roll in would help me considerably. I have to make sure the plate fall on the straight edge and even them out before every lift!

I hear ya on that one. My gym has those awful octagonal plates that throw me off sometimes after I come down from a deadlift.

 

[Thunderkopf]

Check your PM, dude.

 

[scoopj]

I'm on holiday, the only exercise will be bicep curling my glass of beer every day!

Enjoy your holiday MilkMan.

 

[CRZA]

have fun dude

 

[MilkManUK]

Back from a few weeks of stuffing my face, drinking beer and wine, and not much else.

I am re-starting from Cycle 2 on 5/3/1. To help me get back in the groove I will not be doing Boring But Big assistance this week.

Cycle 2, Week 1, Day 1 - Military Press

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

5/3/1
45kg x 5
50kg x 5
60kg x 5 + 1 = 6 reps

Squats (not 5/3/1)
20kg x 5
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5

Feels good to be back under the bar rather than propping up the bar.

 

[Pearse Shields]

Welcome back.

 

[MilkManUK]

Welcome back.

Thanks, Kiwi!

Today's training:

Cycle 2, Week 1, Day 2 - Deadlift

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

5/3/1
110kg x 5
125kg x 5
145kg x 5 + 4 = 9 reps. Rep PR.

Few rounds of heavybag work afterwards but I was knackered.

 

[NurseKnuckles]

Thanks, Kiwi!

Today's training:

Cycle 2, Week 1, Day 2 - Deadlift

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

5/3/1
110kg x 5
125kg x 5
145kg x 5 + 4 = 9 reps. Rep PR.

Few rounds of heavybag work afterwards but I was knackered.

WooHoo! nice lift brutha!

 

[MilkManUK]

WooHoo! nice lift brutha!

Thanks Nurse, was hoping for 10 but after the 3 week layoff I'll take 9.

 

[MilkManUK]

Cycle 2, Week 1, Day 3 - Bench Press

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

5/3/1
65kg x 5
75kg x 5
85kg x 5 + 7 = 12 reps. New Rep PR!

Few round on the heavybag afterwards.

Stretching.

 

[mmafreedom]

Looks like you are getting REP PR's everywhere, good work!

 

[MilkManUK]

Looks like you are getting REP PR's everywhere, good work!

Thank you!

 

[MilkManUK]

Cycle 2, Week 1, Day 4 - Squat

Was a little unsure going in to today's training - I have a slight cold and don't feel 100%. I was not confident of hitting the required reps for the last working set on 5/3/1 (135kg).

Was thinking of just doing a starting strength type rep scheme instead, using the same working weight for 3 sets of 5, but when I got to the gym I decided just to stick with the 5/3/1 scheme and hope for the best.

Warmup
20kg x 5
20kg x 5
60kg x 5
70kg x 5
90kg x 3

5/3/1
105kg x 5
120kg x 5
135kg x 5 - no extra reps.

Felt like I needed a little more volume, so dropped the weight down to 120kg.

120kg x 3
120kg x 3
120kg x 2 - ouch.

On what was to be the last set, I felt a sharp pain in my lower back while on my way out of the hole and really had to grind the weight up to finish the rep due to the pain.

Ironically, between sets there was a guy doing some of the worst form deadlifts I have ever seen next to the squat rack I was in, to the point where I was considering speaking to him in an effort to save his poor, extremely rounded, back. While I'm lying on the floor wincing in pain, he is quite happily banging out more deadlifts followed by some good mornings (also with terrible form)

 

[Kinglee]

that was prolly me deadlifting, sorry about that...

pretty decent squat there, you hit the prescribed reps after a long lay off, not bad.

 

[mmafreedom]

Good work on those squats MilkMan, I find squats are the absolute worst exercise to do when you aren't feeling up to it, but they're easily the most rewarding when you crush them.

 

[MilkManUK]

Good work on those squats MilkMan, I find squats are the absolute worst exercise to do when you aren't feeling up to it, but they're easily the most rewarding when you crush them.

Thanks, unfortunately my back would disagree after Friday's session, it certainly didn't feel rewarding! Can't think what caused it, as I *think* my form is usually pretty tidy.