The MilkMan delivers

[kotriz]

congrats!

 

[fbmmofo]

Nice work dude

And good beard

 

[MilkManUK]

congrats!

Thank you!

 

[MilkManUK]

Nice work dude

And good beard

Thanks. I think beards can only ever help.

 

[AlbionOakley]

I'm currently in the process of converting from goatee to full beard

 

[MilkManUK]

I'm currently in the process of converting from goatee to full beard

Good decision Albion. The original Odin's beard thread from here a few years back is a great, great read if you ever have some time to kill.

 

[AlbionOakley]

I also have odins hair

 

[MilkManUK]

5/3/1 - Cycle 8, Week 3, Day 3 - Squat (did squat instead of bench today - not a good idea)

Bench was in use when I arrived at the gym, so I nipped to the toilet and when I got back was in use by someone else, I didn't want to wait around, and the squat rack was free so I thought I'd get my squat session in today instead - which I now regret.

Warmup
20kg x 5
60kg x 5
80kg x 3
100kg x 1
110kg x 1

5/3/1
130kg x 5
147.5kg x 2 - failed on 3rd rep - looking at the video, I really should not have failed this. I was pretty annoyed at failing at this weight, I should not be failing here.
I did 2 more singles at 147.5kg but did not even bother with my top set, which was due to be 165kg.

I really focused on taking a big breath between reps, which I hope comes across on the video, but it just wasn't happening today. Maybe I shouldn't have squatted today, after deadlifts yesterday, but I don't think that is the main cause of the fail. I have mentioned before, I reallyneed to get some extra squatting in during the week, it's just a matter of working it into my schedule.

I'm going to come into London early tomorrow and lift before work, so I have more time and am not rushed during my lunch break. Plan on doing bench 5/3/1 and just get some volume work in with squats. I don't *think* my technique is that bad - although please feel free to correct me if I'm wrong there.

 

[Kinglee]

Couldn't see anything wrong with your squat.

Noticed you didn't use your belt on 147, I get quite a bit out of my belt on squats (Cue Miaou shaking his fist) of course beltless work is important as well.

I think more squatting will help, your last squat session was on the 7th, 9 days is far too long apart mate. Its a case of priorities though, I know the feeling of having limited gym time as well!

 

[MilkManUK]

Couldn't see anything wrong with your squat.

Noticed you didn't use your belt on 147, I get quite a bit out of my belt on squats (Cue Miaou shaking his fist) of course beltless work is important as well.

I think more squatting will help, your last squat session was on the 7th, 9 days is far too long apart mate. Its a case of priorities though, I know the feeling of having limited gym time as well!

Thanks mate. Yeah no belt, I had every intention of doing bench so didn't bring my belt with me that day. Squats were a last minute decision. Either way, I should be OK at that weight without a belt.

 

[MilkManUK]

5/3/1 - Cycle 8, Week 3, Day 4 - Bench Press

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

5/3/1
82.5kg x 5
95kg x 3
105kg x 1 + 2 = 3 reps. A rep PR, I believe.
105kg x 1
100kg x 2

Boring But Big
70kg x 10
70kg x 10
70kg x 10
60kg x 10
60kg x 10

Squat - light session
60kg x 5
80kg x 5
60kg x 5
90kg x 5
100kg x 5
60kg x 5
60kg x 5

Needed a dump for the whole time, so took it easy. Nice to have some easy sets.

 

[Flash_Monsta]

Great benching, butty.

 

[MilkManUK]

Great benching, butty.

Thanks mate, gym was pretty much empty, if anyone was around to spot I probably would have gone for an extra rep at 105kg, but am happy with 3 solid reps today.

 

[MilkManUK]

5/3/1 - Cycle 9, Week 1, Day 1 - Military Press

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

5/3/1
52.5kg x 5
62.5kg x 5
70kg x 5 - Rep PR

Boring But Big
50kg x 10
45kg x 10
45kg x 10
40kg x 10
40kg x 10

Don't normally count this, but it's a volume PR aswell.

Push Press
60kg x 3
70kg x 3
80kg x 3
101.5kg x 0 - didn't fully lock out, my colleague thought it was good, but I knew it wasn't quite there.

Squat
40kg x 5
60kg x 5
80kg x 5
110kg x 5
120kg x 5

Notes
Not bad, considering I only got 4 hours of sleep as I had an appointment with the bank following my nightshift, which ate into valuable sleeping time. I think I can continue through Cycle 9 as written on Overhead Press, Deadlift and Bench, but am going to go back a few cycles on Squats.

 

[CRZA]

Nice pressing mate! Congrats on the pr

 

[MilkManUK]

Nice pressing mate! Congrats on the pr

Thank you!

 

[fbmmofo]

Good work milkman

 

[calvus]

Nice work in here MilkMan!

 

[MilkManUK]

Good work milkman

Nice work in here MilkMan!

Thank you, gents.

 

[Corrosion]

Nice pressing! Solid work going on in here.