The MilkMan delivers

[MilkManUK]

Heavybag work today. Punches, elbows, kicks, knees.

 

[Flash_Monsta]

Extra Squats!!

I've noticed you haven't been doing accessory work, Any particular reason?

 

[MilkManUK]

Extra Squats!!

I've noticed you haven't been doing accessory work, Any particular reason?

Time restraints mainly. It's a little better when I'm at my hometown gym, I have more time then. I don't always list everything I do either. For example, yesterday I busted out some hammer curls, a major part of anyone's training routine, but I didn't list them.

 

[Flash_Monsta]

Time restraints mainly. It's a little better when I'm at my hometown gym, I have more time then. I don't always list everything I do either. For example, yesterday I busted out some hammer curls, a major part of anyone's training routine, but I didn't list them.

Damn Straaaaaat, butt! You should have just listen those, I'm always interested in people's bicep progression.

 

[MilkManUK]

Damn Straaaaaat, butt! You should have just listen those, I'm always interested in people's bicep progression.

Will do from now on, just for you butty.

 

[KnightTemplar]

Extra squat session
20kg x 5
60kg x 5
80kg x 5
100kg x 5
120kg x 3
130kg x 3
140kg x 2
150kg x 1
160kg x 1
165kg x 1

The Squat is strong with this one!

 

[MilkManUK]

The Squat is strong with this one!

I'm trying to get there.

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

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

5/3/1
80kg x 5
90kg x 5
100kg x 1 + 5 = 6 reps

Joker Sets
105kg x 3
107.5kg x 2
110kg x 1

First Set Last
80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Back was a little achey the last couple of days since my extra squat session, so switched deadlifts for bench today. Feeling OK now so will hit deadlifts and squats over the weekend,

 

[MilkManUK]

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

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

5/3/1
132.5kg x 5
150kg x 3
167.5kg x 1 + 4 = 5 reps

Joker Sets
170kg x 3
175kg x 3

First Set Last
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5

 

[MilkManUK]

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

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

5/3/1
110kg x 5
125kg x 3
140kg x 1 + 5 = 6 reps

Joker Sets
150kg x 2
155kg x 2
160kg x 1

First Set Last
110kg x 5
110kg x 5
110kg x 5
110kg x 5
110kg x 5

Biceps and triceps work.

 

[MilkManUK]

HeavyGrips

HG100 x 5 both hands
HG100 x 5 both hands inverted
HG150 x 5 both hands
HG150 x 5 both hands inverted
HG200 x 10 both hands
HG200 x 5 both hands
HG100 x 10 both hands

 

[rikwebb]

Biceps and triceps work.

Most important part!!

Nice squatting there mate.

 

[MilkManUK]

Most important part!!

Nice squatting there mate.

Absolutely! Thanks Rik.

 

[MilkManUK]

*Increased training maxes on all lifts, ready for next 3 weeks before deload*

5/3/1 - Cycle 1, Week 4, Day 1 - Military Press

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

5/3/1
52.5kg x 3
60kg x 3
67.5kg x 3 + 3 = 6 reps

Joker Sets
70kg x 3
72.5kg x 3
75kg x 1

First Set Last
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 8

Seated Row
50kg x 15
50kg x 15
50kg x 15
50kg x 15
50kg x 10

Facepulls
15kg x 10
15kg x 15
15kg x 10
15kg x 10

 

[MilkManUK]

5/3/1-Cycle 1, Week 4, Day 2 - Deadlift

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

5/3/1
127.5kg x 3
145kg x 3
162.5kg x 3 + 4 = 7 reps

Joker Sets
172.5kg x 3
177.5kg x 2

First Set Last
127.5kg x 5
127.5kg x 5
127.5kg x 5
127.5kg x 5
127.5kg x 5

This was done late last night in a near empty gym. Perfect.

 

[MilkManUK]

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

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

5/3/1
105kg x 3
120kg x 3
135kg x 3 + 2 = 5 reps

First Set Last
105kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 5

Notes
Was meant to be bench today but bench was being used and squat rack was free, so figured I'd get my squats in. Wasn't a great session and the 135kg reps were harder than they should have been, so didn't do the joker sets today,

 

[MilkManUK]

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

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

5/3/1
75kg x 3
85kg x 3
95kg x 3 + 5 = 8 reps.

Joker Sets
100kg x 3
102.5kg x 3
105kg x 3

First Set Last
75kg x 5
75kg x 5
75kg x 5
75kg x 5
75kg x 5

Seated Row
35kg x 25
45kg x 20
55kg x 15
65kg x 10

SOHP
20kg x 5
30kg x 5
40kg x 5
60kg x 3
60kg x 3

SOHP was hard due to benching prior.

 

[MilkManUK]

Extra squat session before beginning next training week.

20kg x 5
20kg x 5
70kg x 5
80kg x 5
100kg x 5
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 1

 

[rikwebb]

Nice squatting and benching there my good man!

 

[MilkManUK]

Nice squatting and benching there my good man!

Thanks Rik, it's going OK at the moment.

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

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

5/3/1
47.5kg x 5
55kg x 5
62.5kg x 5 + 2 = 7 reps. Crap.

Joker Sets
65kg x 3
67.5kg x 3
70kg x 2
72.5kg x 1

First Set Last
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5

Hammer Curls
5 sets, various weights and reps.

 

[KnightTemplar]

Good work in here, MM.