The MilkMan delivers

[MilkManUK]

Sorry for butting in but Jimmie boy says that 5x5 @ 80% and 5x3 @ 90% and (if you want to) 5x1 @ 100%.

No problem at all Kid, and thank you. I take it that is from the Beyond 5/3/1 book? Not got round to getting that yet.

 

[MilkManUK]

I take it that is % of training max - correct?

 

[KidAlchemy]

No problem at all Kid, and thank you. I take it that is from the Beyond 5/3/1 book? Not got round to getting that yet.

I take it that is % of training max - correct?

Don't remember if it was from Beyond 5/3/1 or the 2nd edition but yes it's the % of training max.

 

[fbmmofo]

Yeah its from beyond 531. I've done 5x3 for deads and 5x5 for others. Its good.

I programmed them on different days

5x3 deads on 531 squat day and so on. Good way to get more volume through out the week

 

[MilkManUK]

Yeah its from beyond 531. I've done 5x3 for deads and 5x5 for others. Its good.

I programmed them on different days

5x3 deads on 531 squat day and so on. Good way to get more volume through out the week

OK I see, thanks. I think I'll implement 5 x 3 for squats and deads, but keep it on their respective days, and stick with the 5 x 10 for bench and overhead as I quite like the extra volume on those.

 

[LZD]

Just popping in here. I'm back on 531 bbb after 8 weeks running linear progression after my holiday. Glad to see you staying so consistent.

 

[MilkManUK]

Just popping in here. I'm back on 531 bbb after 8 weeks running linear progression after my holiday. Glad to see you staying so consistent.

Thanks mate. Good luck, I'll check in on you from time to time.

 

[MilkManUK]

5/3/1 - Cycle 8, Week 1, Day 3 - Bench Press

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

5/3/1
72.5kg x 5
82.5kg x 5
95kg x 5 + 4 = 9 reps
100kg x 3
100kg x 3
100kg x 3

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

Squat
20kg x 5
70kg x 5
110kg x 5
120kg x 5
130kg x 5

 

[rikwebb]

Nice benching there mate!

 

[golvmopp]

Squat
20kg x 5
70kg x 5
110kg x 5
120kg x 5
130kg x 5

Noice

 

[MilkManUK]

Nice benching there mate!

Thanks Rik, but not really, I haven't been able to get back into the groove with bench this year yet.

 

[MilkManUK]

Noice

Thanks but it was just really a little light extra stuff as I had a bit of time to fill.

 

[Flash_Monsta]

Gettin' Dench, mate!

As the youth's of the day would say.

 

[MilkManUK]

Gettin' Dench, mate!

As the youth's of the day would say.

Thanks (I think)

 

[Flash_Monsta]

Thanks (I think)

Dench means dangerously Hench.


Hench means Jacked.

 

[MilkManUK]

5/3/1 - Cycle 8, Week 1, Day 4 - Squat

Warmup
20kg x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 1

5/3/1
112.5kg x 5
130kg x 5
147.5kg x 5

No extra reps, but the reps I did do felt solid.

Deadlift
120kg x 5
140kg x 3
150kg x 3
160kg x 1
170kg x 1
180kg x 1
200kg x fail. Motherfucker.

 

[MilkManUK]

Dench means dangerously Hench.


Hench means Jacked.

Thanks for clearing that up for me. You must be more in touch with the yoof of today than I am.

 

[Flash_Monsta]

Thanks for clearing that up for me. You must be more in touch with the yoof of today than I am.

I work with 14 - 16 year olds. I need to understand the lingo.

 

[Kinglee]

Too bad on the miss at 200, I think your chasing it too much mate. Looking back at your training I can see your 4RM is 177.5, maybe aim for 180x5-6 before going for it again. You'll get it eventually, then you'll want 205!

 

[MilkManUK]

Too bad on the miss at 200, I think your chasing it too much mate. Looking back at your training I can see your 4RM is 177.5, maybe aim for 180x5-6 before going for it again. You'll get it eventually, then you'll want 205!

Yes I agree, I'm almost obsessed by pulling 200, it's constantly in my thoughts (how sad). I'm going to back away from it, follow the 5/3/1 progression as planned for a while before revisiting it.