The MilkMan delivers

[MilkManUK]

Cycle 3, Week 2, Day 3 - Bench Press

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

5/3/1
75kg x 3
85kg x 3
95kg x 3 + 2 = 5 reps. Terrible - 8 was the rep PR to beat. It probably didn't help that I mis-loaded the bar to begin with, and had an extra 10kgs on one side.

Boring But Big
60kg x 10
60kg x 10
60kg x 10
60kg x 7

Few rounds heavybag work.
Foam rolling.
Stretching.

 

[MilkManUK]

Extra Military Press day instead of squatting due to continued knee pain

As above, knee still causing me discomfort, so I have missed my 2nd squat session in a row, decided to get an extra military press session in, because this is the lift I am worst at. I am glad I did.

Military Press
5 x 20kg
5 x 20kg
5 x 40kg
5 x 50kg
1 x 60kg
1 x 65kg
1 x 70kg
1 x 75kg - New 1RM PR!
Fail x 77.5kg
Fail x 77.5kg

Had been stuck on 72.5kg for quite some time, so was happy to get 75kg and it went up pretty well. I used a narrower grip today (shoulder width instead of just outside shoulder width) and I felt it made a big difference. Got greedy with 77.5kg but felt I had it in me after the 75kg.

The number still sucks, but at least now I am pressing 3/4 of my body weight. My goal is bodyweight overhead by the end of 2013, probably a bit ambitious but we'll see.


Barbell Curls
5 x 40kg
5 x 45kg
5 x 45kg
5 x 45kg

 

[NurseKnuckles]

Nice PR Milk... I PRed my press today too...

 

[redbeard]

Nice pressing mate. Almost up to 80kg. You're aiming for 100kg by the end of next year? I'm considering Smolov Jr. for press after I finish smolov base meso for squat. Will keep you updated on the results when I do.

 

[MilkManUK]

Nice PR Milk... I PRed my press today too...

Thanks Nurse, and well done on yours, will check in your log shortly. Overhead press PRs are a rare beast for me.

Nice pressing mate. Almost up to 80kg. You're aiming for 100kg by the end of next year? I'm considering Smolov Jr. for press after I finish smolov base meso for squat. Will keep you updated on the results when I do.

Yeah, 100kg is the goal. Will do 1 session 5/3/1 each week and then try to do an extra press session in the week concentrating more on singles. Hopefully that will help me get there, we'll see. Good luck for yours, will check your log to see how you're getting on.

 

[mmafreedom]

Congrats on the PR MilkMan!

 

[MilkManUK]

Congrats on the PR MilkMan!

Thank you.

Some heavygrips today, not done them for ages, but brought into work tonight for at least something to do.

HG100 x 10 both hands
HG100 x 10 both hands
HG150 x 8 both hands
HG150 x 8 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 1 both hands
HG250 FAIL

Now watching the Hatton comeback fight - come on Hitman!

 

[CRZA]

Watching hatton myself

Late congrats on the press PR!

 

[MilkManUK]

Watching hatton myself

Late congrats on the press PR!

Thanks, how are you scoring this? He has noticably flagged from Rd5 onwards for me.

 

[CRZA]

Well. No point is scoring it now. Great bodypunch, sad to see hatton getting Ko'd in his comeback fight, but what a punch!

 

[MilkManUK]

A bodypunch of all things, against Hatton! I thought Hatton might be able to pull one of them out of the bag himself earlier in the fight..he was always going to struggle in the later rounds after a long layoff, and I think Senchenko knew that and worked it to his advantage.

 

[CRZA]

Yeah, who would of though that. I love seeing a bodypunch KO, but hatton looks absolutely heartbroken in his interview. 3 years of coke and booze isnt the ideal vacation for a tough sport like boxing. Lets hope he retires, its pointless to continue down this road, he wont be a world champion again.

 

[miaou]

Had been stuck on 72.5kg for quite some time, so was happy to get 75kg and it went up pretty well. I used a narrower grip today (shoulder width instead of just outside shoulder width) and I felt it made a big difference. Got greedy with 77.5kg but felt I had it in me after the 75kg.

The number still sucks, but at least now I am pressing 3/4 of my body weight. My goal is bodyweight overhead by the end of 2013, probably a bit ambitious but we'll see.

Congrats for the PR!

We are around the same numbers in the press (my press also sucks), and I also have my eyes towards a BW press by the end of 2013.

Good luck with it, man!

 

[MilkManUK]

Congrats for the PR!

We are around the same numbers in the press (my press also sucks), and I also have my eyes towards a BW press by the end of 2013.

Good luck with it, man!

Thank you miaou, and good luck to you in your quest! I'll check in to see how you are doing from time to time!

 

[Uncle Rico]

I'm not too familiar with Kg conversion, but nice work MilkMan!

 

[MilkManUK]

I'm not too familiar with Kg conversion, but nice work MilkMan!

Thanks, just multiply kgs by 2.2 and you have lbs.

 

[Uncle Rico]

Ok thanks!

 

[MilkManUK]

HG100 x 10 both hands
HG100 x 10 both hands
HG150 x 8 both hands
HG150 x 8 both hands
HG150 x 8 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands

 

[MilkManUK]

After doing some research into running shoes suitable for those with flat feet, I have just purchased a pair of Nike Zoom Structure Triax+15s. I am determined to get some kind of LSD work back into my regime and hope these will help alleviate any knee pain problems I have experienced after doing so in the past.

The plan is to run 5/3/1 four times a week, and will add two 5k runs in a week, beginning at a nice slow steady pace and then trying to improve on my times once comfortable being back running.

The running will all be done on the treadmill, at my new local gym.

Has anyone here had any experience with these Nike shoes? If so - your opinions?

 

[Babyeater]

Anytime someone notes that they're having issues with pain caused or exacerbated by running, the first thing I wonder about is why they want to run for their cardio--is there a particular reason you're hoping to up your running conditioning?