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The MilkMan delivers

"Curls - lots" is a lot more impressive than a meagre 4 plates. GOOD JOB!!!!
 
Remembered to bring my HeavyGrips with me to work tonight, so got some grip work done. I don't do these nearly enough.

HG100 x 10 both hands
HG100 x 10 both hands
HG100 x 10 both hands
HG150 x 8 both hands
HG150 x 8 inverted both hands
HG150 x 8 both hands
HG150 x 8 inverted both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands
 
5/3/1-Cycle 3, Week 4, Day 2 - Deadlift

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

5/3/1
130kg x 5
150kg x 5
170kg x 5

Joker Sets
180kg x 2
185kg x 1

Squat
60kg x 3
80kg x 3
100kg x 3
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
 
Last edited:
5/3/1 - Cycle 3, Week 4, Day 3 - Bench Press

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

5/3/1
77.5kg x 5
90kg x 5
100kg x 5 + 1 = 6 reps. Pretty poor.

Joker Sets
105kg x 1
110kg x 1
115kg x 1

Treadmill walk = 30 minutes
 
Last edited:
5/3/1 - Cycle 3, Week 4, Day 4 - Squat

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

5/3/1
112.5kg x 5
127.5kg x 5
145kg x 5 + 2 = 7 reps. Rep PR!

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

First Set Last
112.5kg x 7

Not feeling too great today, so quite happy with the rep PR, didn't go as heavy on the joker sets as I would have liked, but just wasn't there today.
 
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5/3/1 - Cycle 3, Week 5, Day 1 - Military Press

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

5/3/1
47.5kg x 3
52.5kg x 3
60kg x 3 + 5 = 8 reps

Joker Sets
62.5kg x 3
65kg x 2

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

Squats
40kg x 5
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5
125kg x 5
130kg x 3
140kg x 5
150kg x 3
160kg x 2

Notes
Right shoulder hurting today, so pressing wasn't great, squats were OK though.
 
Last edited:
Got a few reps in on squats then....

Nice work mate.
 
5/3/1 - Cycle 3, Week 5, Day 2 - Deadlift

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

5/3/1
140kg x 3
160kg x 2
180kg x 2 (third rep failed)
180kg x 2

First Set Last
140kg x 5
140kg x 5
140kg x 5

Notes
Disappointing deadlift session today. A PT suggested some tweaks I could implement to my deadlift form, and as he is OK and into strength training too I took them on board. However, I found it difficult on the heavier worksets, and ultimately failed my top set, I suspect if I had not tried to adjust I would have got at least the required reps. Anyhow, going to work at it, I'll probably post a form check video soon to see what Sherdog's finest have to offer in terms of advice.
 
Last edited:
5/3/1 - Cycle 3, Week 5, Day 3 - Bench Press

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

5/3/1
82.5kg x 3
95kg x 3
107.5kg x 3 + 2 = 5 reps. Rep PR!

Joker Sets
110kg x 3
115kg x 2 Rep PR!
117.5kg 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

Barbell Curls
20kg x 35
20kg x 15
20kg x 10
20kg x 10
20kg x 12
20kg x 18

100 reps total, will see if I can do this in fewer sets next time, just for shits and giggles
 
Last edited:
Thanks Welsh gentlemen.

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

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

5/3/1
120kg x 3
137.5kg x 3
155kg x 3 + 2 = 5 reps. Rep PR!

Joker Sets
160kg x 2
170kg x 1
180kg x 1 - new 1RM PR!
180kg x 1

Video to follow.
 
Last edited:
Here's the vid (this is the 2nd one, for the first time the vid was deleted)

 
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