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The MilkMan delivers

Corrosion said:
Nice pressing! Solid work going on in here.
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Thank you!

rikwebb said:
Nice work on the rep PR's mate.
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Thanks Rik.

Flash_Monsta said:
More PR's?! You're on a roll, Milky.
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Thanks Flash.

Today's training:

5/3/1 - Cycle 9, Week 1, Day 2 - Deadlift

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

5/3/1
127.5kg x 5
147.5kg x 5
167.5kg x 5 + 1 = 6 reps. Rep PR is 8 reps, but I didn't have that in me today.

Due to the gym being closed over Easter, I had to get my bench session in today aswell.

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

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

5/3/1
75kg x 5
85kg x 5
97.5kg x 5

Notes

As mentioned, there was very little in the tank today, so did pretty much the bare minimum. No Boring But Big.
 
5/3/1 - Cycle 9, Week 1, Day 4 - Squat

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

5/3/1
102.5kg x 5
117.5kg x 5
135kg x 3

Bench Press (done before squats as someone was using the squat rack)
20kg x 5
40kg x 5
60kg x 5
80kg x 5
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Hammer curls - a bunch

Notes: This was done after my final nightshift of the week, would normally go before work, but a colleague was having leaving drinks, so I joined him for 4 quick pints of Guinness. Squat rack was being used when I got to the gym, so I benched for the hell of it whilst waiting. Squats did not go well, pain in right knee from the get go, not sure why. Did not complete the 5 reps at 135kg. I can't remember the last time I had a decent squat session.
 
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5/3/1 - Cycle 9, Week 2, Day 1 - Military Press

Warmup
20kg x 5
20kg x 5
30kg x 5
40kg x 3
50kg x 3

5/3/1
57.5kg x 3
65kg x 3
75kg x 2 (did not get the 3 required reps)
75kg x 1
70kg x 2
70kg x 1
60kg x 5

5/3/1 - Cycle 9, Week 2, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
110kg x 3

5/3/1
137.5kg x 3
157.5kg x 3
177.5kg x 3 + 2 = 5 reps. Rep PR


Notes

I am only able to get to the gym twice this week, so I will be doing overhead press and deadlifts today, bench and squats tomorrow.

Overhead press may need a bit of a reset soon.
 
rikwebb said:
Nice work on the Deadlift rep PR mate.
Click to expand...

Thanks Rik.

5/3/1 - Cycle 9, Week 2, Day 3 - Bench Press

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

5/3/1
80kg x 3
90kg x 3
102.5kg x 3 + 3 = 6 reps. Rep PR.

5/3/1 - Cycle 9, Week 2, Day 4 - Squat

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

5/3/1
110kg x 3
127.5kg x 3
142.5kg x 3

Seated row
35kg x 15
35kg x 15
40kg x 15
40kg x 15
45kg x 15

Notes
Last day in the gym this week, so combined sessions again. Felt good. Purposely held back on squats as I didn't want any failed reps today - more for confidence than anything else.
Got a few nice days coming up - my youngest son's birthday tomorow, we'll go out for dinner in the evening, so I expect I'll have some steak. Thursday I'm out for a curry and then Friday meeting a friend for his 40th during the day, so a few beers to be expected. Next gym session planned for Monday morning.
 
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Bonus session

I wasn't meant to be at the gym today, but circumstances dictated otherwise, so I had a bonus squat session.

Squat
20kg x 5
20kg x 5
20kg x 5
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5
110kg x 5
110kg x 5
110kg x 5
120kg x 5

All felt decent.

Bit of bagwork, incline treadmill walk afterwards.
 
Flash_Monsta said:
Noice skwits, breh.
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Ha, thanks Flash.

Some HeavyGrips whilst on nights tonight.

HG100 X 8 each hand
HG100 X 8 each hand inverted
HG150 X 3 each hand
HG150 X 3 each hand inverted
HG200 X 5 each hand
HG200 x 5 each hand inverted
HG250 - 3 reps of negatives 5 seconds each hand

Will probably do some more as the night goes on.
 
Been a while since I've checked in here MM, good to see your still setting rep PR's on deadlifts, money in the bank towards 200.
 
LZD said:
Nice squatin ngrippin!
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Thanks!

Kinglee said:
Been a while since I've checked in here MM, good to see your still setting rep PR's on deadlifts, money in the bank towards 200.
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Thanks mate, forgetting about it for a while, just going to keep getting those rep PRS hopefully.

Today's training - light squat session as I have hurt something in my upper back / shoulder area over the last couple of days.

20kg x 5
20kg x 5
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5
 
Last edited:
5/3/1 - Cycle 9, Week 3, Day 1 - Military Press

Warmup
20kg x 5
20kg x 5
30kg x 5
40kg x 3
50kg x 1

5/3/1
62.5kg x 5
70kg x 3
77.5kg x 1 = equalled PR, went for a 2nd rep but weight came too far back so I had to abort, doubt I would have got it anyway. Vids are below.

Boring But Big
60kg x 10
50kg x 9
40kg x 10
40kg x 10
40kg x 7
20kg x 15





Back / shoulder felt fine throughout so will proceed with the rest of this week's sessions.
 
5/3/1 - Cycle 9, Week 3, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 1

5/3/1
147.5kg x 5
167.5kg x 3
185kg x 1 + 2 = 3 reps. Rep PR.

Boring But Big
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
 
5/3/1 - Cycle 9, Week 3, Day 3 - Bench Press

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

5/3/1
85kg x 5
97.5kg x 3
107.5kg x 1 + 2 = 3 reps. Rep PR I think.

Bench finally starting to feel OK again.

Had to do squats on the same day, so no Boring But Big assistance.

5/3/1 - Cycle 9, Week 3, Day 4 - Squat

Warmup
20kg x 5
60kg x 5
80kg x 3
100kg x 2

5/3/1
117.5kg x 5
135kg x 3
150kg x 1 + 3 = 4 reps.

Felt OK, was def in need of a squat reset.

A blurry vid of 150kg x 4 below, I can't see any obvious issues, although I'm open to critique / suggestions as always.

 
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