The MilkMan delivers

[Uncle Rico]

Keep up the good work MilkMan

 

[MilkManUK]

Thanks, Uncle. I am trying to.

 

[MilkManUK]

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

Warmup
20kg x 5
40kg x 5 (meant to do 30kg but all the 5's were missing at the time)
40kg x 5

5/3/1
45kg x 5
55kg x 5
60kg x 5 + 0
Annoyed with not getting any extra reps, so after resting a moment, did another 3 reps at 60kg.

Boring But Big
45kg x 8
40kg x 8
30kg x 10
30kg x 10
20kg x 10

 

[Uncle Rico]

Good military press, we're almost identical with that exercise.

 

[MilkManUK]

Yesterday's training:

Treadmill run-3.75km in 20 minutes at varying speeds

Squats - light session, not 5/3/1
20kg x 5
60kg x 5
80kg x 5
90kg x 5

Barbell Curls
35kg x 5
35kg x 5
35kg x 5
35kg x 5
35kg x 5

Deadlift to come later.

 

[MilkManUK]

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

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

5/3/1
115kg x 5
130kg x 5
150kg x 5 + 2 = 7 reps.

GHR
3 x 10

 

[MilkManUK]

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

Warmup
20kg x 5
40kg x 5
60kg x 3

5/3/1
65kg x 5
80kg x 5
90kg x 5 + 4 = 9 reps

Boring But Big
60kg x 10
60kg x 10
60kg x 8
50kg x 10
40kg x 10

Few rounds boxing heavybag work afterwards.

 

[Babyeater]

have you run the juggernaut method? I'm just curious given your use of 5/3/1.

 

[MilkManUK]

have you run the juggernaut method? I'm just curious given your use of 5/3/1.

No I haven't. If you'll excuse my ignorance, what makes you think that based on my use of 5/3/1?

 

[Babyeater]

No I haven't. If you'll excuse my ignorance, what makes you think that based on my use of 5/3/1?

Oh, there are just some correlations, I suppose--it's kind of a derivative, by my understanding, of 5/3/1 and was wondering how someone who is running/has run 5/3/1 might compare their experience between the two, if they had also run juggernaut.

 

[LitteringAnd]

Oh, there are just some correlations, I suppose--it's kind of a derivative, by my understanding, of 5/3/1 and was wondering how someone who is running/has run 5/3/1 might compare their experience between the two, if they had also run juggernaut.

I have ran both. Don't mind sharing my opinions on the two but would hate to clog up milkman's log with my ramblings.

 

[MilkManUK]

I have ran both. Don't mind sharing my opinions on the two but would hate to clog up milkman's log with my ramblings.

Please be my guest. It would be interesting.

 

[LitteringAnd]

I prefer 531 over Juggernaut.

I can't find my copy of Juggernaut at the moment so I can't get the exact specifics, but my biggest gripe with the program was the lack of intensity. If I remember correctly I think you go about 10 weeks before you ever touch a weight that's 85% or better. It might be even longer than that. Compare that to 531 where you are always going up to at least 85%

I did not like the 10's and 8's wave and would prefer to keep my higher rep stuff as assistance or back off sets of the main lift.

I think 531 is simpler and easier to remember while in the gym. This is more of a nice perk as opposed to something that would cause me to choose one program over another, but it's still nice.

One positive with Juggernaut was the added volume on the working sets of the main lift. I believe it would call for anywhere between 5 and 8 working sets on the main lift where with 531 you are only doing one tough set on the main lift. I like to do more than one heavy working set but for me this was a quick fix, just add more working sets to 531.

I know alot of people really enjoy the apre aspect of Juggernaut but for me it wasn't really that big of a deal, and if it is something that is a big deal to someone there is no reason they can't add it into 531 as well. I think part of what makes 531 so great is that it is so flexible and allows you to put personal touches on it (piss on yndtp).

 

[MilkManUK]

Thank you for that LitteringAnd. I have never really looked into Juggernaut so don't know anything about it. I am very happy on 5/3/1 and have been running it for over a year now, I can see myself continuing on it for a long time, it just seems to fit in very nicely with my life.

 

[MilkManUK]

Rest day today, doner kebab, ginger beer and sauna. Squats tomorrow. Devastator Challenge on Tuesday:

http://www.dailymail.co.uk/news/art...00-calories-Red-Dog-Saloon.html#axzz2KQH8mrkm

 

[kotriz]

I am very happy on 5/3/1 it just seems to fit in very nicely with my life.

same here.

doner kebab, nice!

 

[MilkManUK]

same here.

doner kebab, nice!

My first one of the year...I have missed them. One of my favourite foods.

 

[MilkManUK]

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

Warmup
20kg x 5
20kg x 5
60kg x 5
80kg x 5
100kg x 3

5/3/1
105kg x 5
120kg x 5
135kg x 3 - big failure, did not complete minimum reps.

Very annoyed with this, perhaps I did too much on the warm up sets and therefore my work set suffered or maybe my weight loss this year is starting to affect what little strength I had developed, who knows? I will see the rest of this cycle out and if neccessary, lower my training max for squats.

Did some back off sets to try and make myself feel better:
100kg x 7
100kg x 5
100kg x 5
60kg x 10

 

[fbmmofo]

Put it down to a bad day mate and carry on

 

[MilkManUK]

Put it down to a bad day mate and carry on

Yeah I'm hoping that's all it is, will see how the next few weeks go.