The MilkMan delivers

[MilkManUK]

Quick, impromptu squat session
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5
140kg x 3
150kg x 2
160kg x 2
165kg x 1

Barbell Curls
20kg x 5
30kg x 5
35kg x 5
40kg x 8

 

[MilkManUK]

HeavyGrips

HG100 x 10 both hands
HG100 x 10 both hands inverted
HG150 x 5 both hands
HG150 x 5 both hands inverted
HG200 x 1 both hands held shut for 10 seconds
HG200 x 1 both hands held shut for 10 seconds
HG250 - negatives both hands

 

[Flash_Monsta]

Quick, impromptu squat session
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5
140kg x 3
150kg x 2
160kg x 2
165kg x 1

Barbell Curls
20kg x 5
30kg x 5
35kg x 5
40kg x 8

Surely you mean quick impromptu curl session, with squat accessory.

 

[MilkManUK]

Surely you mean quick impromptu curl session, with squat accessory.

For those in the know, yes.

Bodyweight = 217lbs.

HeavyGrips
HG100 x 10 both hands
HG100 x 10 both hands inverted
HG150 x 5 both hands
HG150 x 5 both hands inverted
HG200 x 3 both hands
HG200 x 3 both hands inverted
HG200 x 3
HG200 hold shut for 10 seconds both hands
HG250 negatives (not fully shut)

Deadlit session shortly.

 

[MilkManUK]

Deadlift session

As mentioned previously, I am trying to tweak my deadlift form after suggestions from a PT at the gym that I was starting with my hips too low. I have been experimenting with a different setup which is proving quite difficult for me to adjust to, and uncomfortable too. I will stick with it for some time though, and see if it brings an increase in strength once I have adjusted to the new form. So, with that said, I am dropping the 5/3/1 day of my deadlift for the time being, and instead drilling sets of 5 on the deadlift at lower weights for now.

60kg x 5
80kg x 5
80kg x 5
100kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5
130kg x 5
130kg x 5

Push Press
60kg x 5
60kg x 5
70kg x 5
70kg x 5
80kg x 5
80kg x 3
80kg x 3
80kg x 3
80kg x 3
85kg x 3
85kg x 3

 

[MilkManUK]

Squat
60kg x 5
80kg x 5
100kg x 3
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1
185kg x 1. New 1RM PR!

I did 185kg just before Christmas, but was not happy with the depth so didn't count it. Depth was there today however, so now have a new 1RM. I think I'm good for a bit more too.

 

[Thunderkopf]

Ahh yeah! Great job with the 185. I knew you'd get it this time.

 

[Flash_Monsta]

Great job, milky.

 

[fbmmofo]

Nice squatting dude

 

[MilkManUK]

Ahh yeah! Great job with the 185. I knew you'd get it this time.

Great job, milky.

Nice squatting dude

Thanks guys.

Today's training:

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

Warmup
50kg x 5
60kg x 5
72.5kg x 3

5/3/1
85kg x 3
97.5kg x 3
110kg x 2 - something went wrong on the 2nd rep, so did not complete the third.

Joker Sets
110kg x 1
110kg x 1
110kg x 1
110kg x 1

First Set Last
85kg x 5
85kg x 5
85kg x 5
85kg x 5

 

[AlVThom]

Good job Milk!

 

[MilkManUK]

Good job Milk!

Thanks Thom.

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

Warmup
70kg x 5
87.5kg x 5
110kg x 3

5/3/1
125kg x 3
140kg x 3
157.5kg x 3 + 2 = 5 reps. Rep PR.

Joker Sets
165kg x 2
170kg x 2
175kg x 1
177.5kg x 1

Pull Ups
5
4
3
3
3
2

^^^^
Terrible!

 

[NurseKnuckles]

You got in and got it done. Nothing terrible about that. Head up!

 

[MilkManUK]

You got in and got it done. Nothing terrible about that. Head up!

Thanks Nurse. I was actually quite pleased with the squats. It was the pull ups that were embarrassing, but they are something I need to do more of.

 

[MilkManUK]

Bench
20kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 2
115kg x 2

Deadlift
60kg x 5
60kg x 5
80kg x 3
100kg x 3
100kg x 3

Squat
60kg x 3
80kg x 3
100kg x 3
120kg x 1
130kg x 1
150kg x 1
160kg x 1
170kg x 1

Right bicep giving me grief after the 110kg bench, hench the limited and light deadlifting. Even squats were aggravating it a bit.

 

[Flash_Monsta]

Hope it's nothing too serious with the bicep, mate.

It's not often you Bench, Dead and Squat in a single session, milky?

 

[MilkManUK]

Hope it's nothing too serious with the bicep, mate.

It's not often you Bench, Dead and Squat in a single session, milky?

Thanks mate, sure it's nothing bad, maybe just a bit too much strain recently, who knows.

Not normally no, I was just planning to use today as an extra squat session, but the rack was being used, so I did some bench with my mate, minimal deadlifts and then the rack became available, by which time my bicep was bothering me more than I would have liked.

 

[Flash_Monsta]

Hate it when that happens, stupid bloody people messing with our gains by using the equipment we need!

Seriously though, there's only one power/squat rack in one of my gyms and if someone's in it or if a small group of teens are in it I throw a strop, sigh, stamp around and cry.

 

[Thunderkopf]

Thanks mate, sure it's nothing bad, maybe just a bit too much strain recently, who knows.

Not normally no, I was just planning to use today as an extra squat session, but the rack was being used, so I did some bench with my mate, minimal deadlifts and then the rack became available, by which time my bicep was bothering me more than I would have liked.

Hate it when that happens, stupid bloody people messing with our gains by using the equipment we need!

Seriously though, there's only one power/squat rack in one of my gyms and if someone's in it or if a small group of teens are in it I throw a strop, sigh, stamp around and cry.

Oh boy. Just one squat rack? Madness.

Relevant:

 

[MilkManUK]

Boxing bagwork and padwork today. Right arm still a bit iffy.