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The MilkMan delivers

KnightTemplar said:
Good, solid work in here, MM. Keep it up.:)
Click to expand...

Thanks KT.

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

Warmup
20kg x 5
20kg x 5
40kg x 5
60kg x 3
70kg x 1

5/3/1
82.5kg x 5
92.5kg x 3
102.5kg x 1 + 6 = 7 reps, possibly a rep PR, will have to check.

Joker Sets
105kg x 3
107,5kg x 2
110kg x 1

First Set Last
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
 
5/3/1 - Cycle 2, Week 3, Day 4 - Squat

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

5/3/1
117.5kg x 5
132.5kg x 3
150kg x 1 + 2 = 3 reps. Was meant to be 147.5kg.

Joker Sets
155kg x 2
160kg x 1
150kg x 3
150kg x 2
 
Increased training max.

5/3/1 - Cycle 2, Week 4, Day 1 - Military Press

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

5/3/1
52.5kg x 5
60kg x 5
67.5kg x 5

Joker Sets
70kg x 3
72.5kg x 2
75kg x 1

First Set Last
60kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5

Seated Row
27.5kg x 15
27.5kg x 12
27.5kg x 12
27.5kg x 12
27.5kg x 12

Facepulls
15kg x 15
15kg x 12
15kg x 10
15kg x 10

Squat
60kg x 5
80kg x 5
100kg x 5
120kg x 5
120kg x 3
 
Last edited:
Flash_Monsta said:
Holy volume today, Milkman! Great stuff.
Click to expand...

Thanks mate.

Spent Friday, Saturday and Sunday in the highlands of Scotland. Trekked up Ben Nevis on the Saturday, so was doing some LSD cardio for around 8 hours.

Today's training:

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

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

5/3/1
125kg x 5
142.5kg x 5
162.5kg x 5 + 2 = 7 reps

Joker Sets
165kg x 1
170kg x 1
175kg x 1
180kg x 1

Didn't go crazy today, bit of an easing back in session following over 24 hrs driving at the weekend and 8 hours trekking..legs were a little cramped.
 
MilkManUK said:
Thanks mate.

Spent Friday, Saturday and Sunday in the highlands of Scotland. Trekked up Ben Nevis on the Saturday, so was doing some LSD cardio for around 8 hours.

Today's training:

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

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

5/3/1
125kg x 5
142.5kg x 5
162.5kg x 5 + 2 = 7 reps

Joker Sets
165kg x 1
170kg x 1
175kg x 1
180kg x 1

Didn't go crazy today, bit of an easing back in session following over 24 hrs driving at the weekend and 8 hours trekking..legs were a little cramped.
Click to expand...

Awesome! I bet the views were amazing. Me and the misses booked a 'Highland Tour' 2 years ago, but the weather was so bad we couldn't do it so spent the weekend in Edinburgh, which was nice.
But trekking up some mountains is on the ol' bucket list.
 
A trip to the Highlands sounds awesome. I need to get over to Scotland some day.
 
Flash_Monsta said:
Awesome! I bet the views were amazing. Me and the misses booked a 'Highland Tour' 2 years ago, but the weather was so bad we couldn't do it so spent the weekend in Edinburgh, which was nice.
But trekking up some mountains is on the ol' bucket list.
Click to expand...

Views were great and the weather was fantastic too, which always helps.

I think I've mentioned it before, but how about a Sherdog UK S+C member trek at some point?


rikwebb said:
Hope you had fun on Ben Nevis mate.
Click to expand...

Yes mate was good fun as always, have you ever been?


DrBdan said:
A trip to the Highlands sounds awesome. I need to get over to Scotland some day.
Click to expand...

Do it Dr.

Today's training:

5/3/1 - Cycle 2, Week 4, Day 3 - Bench Press

Warmup
45kg x 5
50kg x 5
60kg x 3

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

Joker Sets
100kg x 5
105kg x 3
110kg x 2
112.5kg x 1

First Set Last
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 10
 
MilkManUK said:
Views were great and the weather was fantastic too, which always helps.

I think I've mentioned it before, but how about a Sherdog UK S+C member trek at some point?
Click to expand...

Yeah I'd be up for that. Just need to convince the misses that I won't be raped whilst meeting up with strange men over the internet. lolz.
 
Extra squat session
20kg x 5
20kg x 5
60kg x 5
60kg x 5
80kg x 3
90kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3
150kg x 1
155kg x 1
160kg x 1

Barbell Curls
40kg x 7
40kg x 7
40kg x 7
 
MilkManUK said:
Views were great and the weather was fantastic too, which always helps.

I think I've mentioned it before, but how about a Sherdog UK S+C member trek at some point?
Click to expand...



Yes mate was good fun as always, have you ever been?
Click to expand...

No net yet, the plan at the minute is to do Snowdon first, then hopefully Ben Nevis after.

I'd be up for a possible S+C trek.

Nice squatting too.
 
Thanks Rik.

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

Warmup
40kg x 5
60kg x 5
80kg x 3

5/3/1
105kg x 5
120kg x 5
137.5kg x 5 + 1 = 6 reps

Joker Sets
140kg x 4
150kg x 3
155kg x 2
160kg x 1

First Set Last
105kg x 10
 
Glad you had a good day for the hike fella.

It was pleasant enough on the drive up and where I am it's not that far away from nevis.

If you guys consider doing a hike, count me in (although need some notice for work).
The Mrs is on the boarder of snowdonia national park and work is close to Ben so either good with me.

Depending in people's locations the lakes and pike/ helvelin (not spelt right) would make a good weekend.

Edit; on topic. Joker sets?
 
Ian Coe said:
Glad you had a good day for the hike fella.

It was pleasant enough on the drive up and where I am it's not that far away from nevis.

If you guys consider doing a hike, count me in (although need some notice for work).
The Mrs is on the boarder of snowdonia national park and work is close to Ben so either good with me.

Depending in people's locations the lakes and pike/ helvelin (not spelt right) would make a good weekend.

Edit; on topic. Joker sets?
Click to expand...

Nice one Ian, was just throwing it out there at the moment to be honest, but could be something to consider for 2015 perhaps.

Joker sets are featured in "Beyond 5/3/1" which I'd recommend reading.

Today's training:

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

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

5/3/1
55kg x 3
62.5kg x 3
70kg x 3 + 2 = 5 reps

Joker Sets
72.5kg x 2
72.5kg x 1
72.5kg x 1

First Set Last
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Facepulls
6 x 10

Seated Rows
6 x 10
 
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