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The MilkMan delivers

Cycle 4, Week 1, Day 2 - Deadlift

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

5/3/1
110kg x 5
130kg x 5
145kg x 5 + 4 = 9 reps


Cycle 4, Week 1, Day 3 - Bench Press

Warmup
45kg x 5
50kg x 5
60kg x 3

5/3/1
65kg x 5
75kg x 5
85kg x 5 + 6 = 11 reps
 
Uncle Rico said:
Good work Mr Milk!
Click to expand...

Thanks, Uncle.

Was planning on getting another 5k run in today, and possibly some extra overhead pressing, but I am fried after yesterday's deadlift and bench session and this also led to a poor night's sleep. I think I will hit the sauna instead today, refuel on curry and beer tomorrow, and then get a good squat session in on Sunday.

In other news, today is my last day at work until the 25th!
 
You're working Christmas day?!

Does the long distance cardio have a negative impact on squat/DL much, or are you accustomed to it?
 
Kinglee said:
You're working Christmas day?!

Does the long distance cardio have a negative impact on squat/DL much, or are you accustomed to it?
Click to expand...

Yeah, it sucks, but I'll probably just log on from home so I can at least spend time with my family.

I've only just started up with the running again. Will limit it to 2 x 5k a week, which I don't consider that much of a long distance. I think if I'm smart enough with my timing, I should be OK with progressing with squat and deadlifts. We'll see.
 
Monday 17th December 2012

20 minute treadmill run - 3.5km

Military Press Work
20kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5
50kg x 5
60kg x 5
60kg x 5

Was meant to do 5/3/1 squats, but the power rack in the gym was being used by 2 guys, who were doing, of all things - squats. Not only squats, but squats with decent form, with one guy going ATG. As this is such a novelty, I thought I would leave them to it and not ask to work in, instead did a 20 minute treadmill run and then some military press work.

I plan on hitting the gym later tonight and getting those squats in.
 
Great job with the military presses! These are becoming my obsession.
 
Uncle Rico said:
Great job with the military presses! These are becoming my obsession.
Click to expand...

Thanks, yes they are becoming mine too!

Today's training:

Cycle 4, Week 1, Day 4 - Squats

Warmup
70kg x 5
80kg x 5
100kg x 3
100kg x 10

5/3/1
110kg x 5
115kg x 5
130kg x 1 (did not complete the 5 required reps, I have got lots of excuses for this, but won't list them here, fact is, I did not do the 5 reps)

Military Pressing
20kg x 5
25kg x 5
30kg x 5
35kg x 5
40kg x 5
50kg x 5
60kg x 5
60kg x 3

Barbell Curls
35kg x 10
35kg x 7
 
Last edited:
Last workout before Christmas

Treadmill Run / Walk
5.25km - 35minutes

Squats
70kg x 5
70kg x 5
70kg x 5
80kg x 5
80kg x 5
80kg x 5
100kg x 5

Deadlifts
60kg x 5
60kg x 5
60kg x 5
90kg x 5
90kg x 5
130kg x 2

Have a happy Christmas everyone, and a strong and successful 2013.
 
Happy christmas to you aswell. The logs are very quiet. Seems like alot has taken the day off. Kudos for training today!
 
Good day today - feasted on roast chicken and leftover gammon joint cooked in Coca-Cola, watched the Klitschko documentary dvd and then the first qualifying round of this year's World's Strongest Man on TV. I went and got a new diary / training journal for 2013 and then hit the gym for a session to keep me ticking over until I continue with 5/3/1 in the New Year when I am back at work.

Squats
20kg x 5
20kg x 5
60kg x 5
90kg x 5
100kg x 5
105kg x 5
120kg x 5
140kg x 1
145kg x 1

This was the first time I have squatted in Chuck's, my girlfriend got me some for Christmas and I liked the feel of them.

Bench Press
20kg x 6
60kg x 5
80kg x 5
90kg x 5
100kg x 2

Hammer Curls
20kg in each hand. 4 sets of 5 reps each arm.
 
5/3/1 - Cycle 4, Week 1, Day 1 -Military Press

Warmup
25kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 5
50kg x 5
60kg x 5 + 2 = 7 reps

Boring But Big
40kg x 10
40kg x 7
30kg x 10
30kg x 10
25kg x 10
 
What is gammon exactly. This british guy who makes sausage and bacon, also makes this stuff (sells it here) and gave my buddy a sample of it. But said you have to soak it for three hours before cooking. So is it like salt pork or like a pork chop? I am deciding if I should try one or just spend that money on more bangers. Those things were damn good
 
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