The MilkMan delivers

[MilkManUK]

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

Warmup
20kg x 5
27.5kg x 5
35kg x 5
42.5kg x 3

5/3/1
47.5kg x 3
55kg x 3
62.5kg x 3 + 7 = 10 reps.

Joker Sets
65kg x 5
67.5kg x 5
70kg x 2
72.5kg x 2
75kg x 1

First Set Last
47.5kg x 15 - probably a rep PR by default.

 

[fbmmofo]

Volume!!!!

Good session mate

 

[MilkManUK]

Volume!!!!

Good session mate

Thanks mate. Yeah I'm liking the volume (at the moment!). Gym was horrible today though, absolutely rammed.

 

[Stargazer Rex]

Milk O mania running wild!!!

 

[MilkManUK]

Milk O mania running wild!!!

Well let me tell you something rex brother, I've got the milkiest white arms in the gym brother, all the Milk O maniacs have to wear sunglasses if they want to work out near me brother, I blind them with the white, brother. Even some of the brothers in the gym brother, squint so hard brother, that they end up thinking I might be one of their brothers, brother.

 

[Stargazer Rex]

 

[Flash_Monsta]

 

[MilkManUK]

Deadlift session (still adjusting to new technique, with lighter weight)

60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5
100kg x 5
120kg x 5
120kg x 5
130kg x 5
130kg x 5
140kg x 3
140kg x 3
150kg x 3
150kg x 3
160kg x 2
160kg x 2

Squat
80kg x 5
100kg x 5
120kg x 5
140kg x 3

 

[MilkManUK]

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

Warmup
50kg x 5
62.5kg x 5
75kg x 3

5/3/1
87.5kg x 3
100kg x 3
112.5kg x 1. Meant to be 3 +, not happening today.

100kg x 3
60kg x 10

Overhead Press
20kg x 10
20kg x 10
40kg x 10
50kg x 6

Dumbell Curls
10kg (x 2) x 10
12kg (x 2) x 8
14kg (x 2) x 6
16kg (x 2) x 5
18kg (x 2) x 5

Treadmill walk
30 minutes

Poor session today, been fighting a cold all this week and am coughing my guts up. Felt like I had very little strength in the bench and overhead.

 

[Flash_Monsta]

Nice curling, mate.

 

[MilkManUK]

Nice curling, mate.

Thanks. I had to get something worthwhile from that session, otherwise it would have been a complete write off.

 

[MilkManUK]

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

Warmup
20kg x 5
72.5kg x 5
90kg x 5
110kg x 3

5/3/1
127.5kg x 3
145kg x 3
162.5kg x 2 - did not get 3rd rep.
162.5kg x 1
162.5kg x 1
162.5kg x 1
162.5kg x 1
150kg x 2

Still feeling a bit unwell, so a shit session today.

 

[MilkManUK]

Not trained since the 2nd Feb, the cold / fever I had really knocked the stuffing out of me, lost my appetite and my bodyweight is down to 210lbs. Only from today do I even want to think about getting back to the gym, so will hopefully head in tonight and get some food in me today. Going to take my youngest son for a long walk and then to the park as my girlfriend has work today (she has started a job just doing a day or two a week, first time back at work for nearly six years, so it's a big help!).

 

[Flash_Monsta]

Ah, cold's suck ass. Glad you're feeling a bit better.

 

[MilkManUK]

Ah, cold's suck ass. Glad you're feeling a bit better.

Thanks mate. Luckily, I rarely get them.

Decided to restart Cycle 4.

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

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

5/3/1
42.5kg x 5
50kg x 5
57.5kg x 5 + 5 = 10 reps. PR is 13, so quite a way off.

Joker Sets
60kg x 5
62.5kg x 4
65kg x 2

Boring But Big Sets
30kg x 10
35kg x 10
35kg x 10
35kg x 10
35kg x 10

Seated Rows
36kg x 12
36kg x 12
36kg x 12
36kg x 12

 

[MilkManUK]

Deadlift

70kg x 5
70kg x 5
90kg x 5
90kg x 5
110kg x 5
110kg x 5
130kg x 5
140kg x 5
150kg x 3
160kg x 3
170kg x 3

Felt OK.

 

[MilkManUK]

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

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

5/3/1
80kg x 5
90kg x 5
102.5kg x 4 - missed the 5th rep

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

Squat
30kg x 5
60kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 3
140kg x 2

 

[MilkManUK]

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

Warmup
20kg x 5
20kg x 5
60kg x 5
80kg x 5
90kg x 5
110kg x 3

5/3/1
115kg x 5
132.5kg x 5
150kg x 4 - did not get 5th rep

Deadlift
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5
100kg x 5
120kg x 5
120kg x 5
130kg x 5
130kg x 5
140kg x 3
140kg x 3
150kg x 3
150kg x 3

So, not been a great week back at training after a couple of weeks with cold / fever but hopefully it will pick up again next week.

 

[AlVThom]

How's the alteration to the Deadlitf feeling Milk?

 

[MilkManUK]

How's the alteration to the Deadlitf feeling Milk?

Hi Thom. It's starting to come together and is now feeling quite good, at first it felt really alien and uncomfortable, but I'm used to it now. Thanks for asking.