The MilkMan delivers

[MilkManUK]

Still two weeks before the year ends.

Plenty of time to nail that.

Thanks, that's what I'm thinking.

 

[calvus]

Good stuff man - congrats on the PRs!! Squat looked good to me too!

 

[MilkManUK]

Good stuff man - congrats on the PRs!! Squat looked good to me too!

Thanks calvus.

5/3/1 - Cycle 3, Week 6, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 3
80kg x 1

5/3/1
90kg x 5
100kg x 3
112.5kg x 1 + 2 = 3 reps.

Joker Sets
115kg x 2
117.5kg - Fail.

First Set Last
90kg x 10

Barbell Curls
100 reps in as few sets as possible, minimal rest and using bar only.

20kg x 35
20kg x 20
20kg x 15
20kg x 15
20kg x 15

Last week did it in 6 sets, so this is an improvement.

 

[MilkManUK]

5/3/1 - Cycle 3, Week 6, Day 4 - Squat

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

5/3/1
127.5kg x 5
145kg x 3
162.5kg x 1 + 2 = 3 reps. Rep PR!

Joker Sets
170kg x 1, second rep failed.

First Set Last
127.5kg x 8

 

[MilkManUK]

Increase in Training Maxes for next cycle:

Military Press: 65.25kg (keeping the same as the last cycle, until I start beating some rep PRs, then I'll increase it next cycle)
Deadlift: 202.5kg - only increased by 2.5kg instead of 5kg, as am still working on form tweaks.
Bench Press: 120kg - should still be able to progress with this
Squat: 175kg - shouldn't provide any problems this cycle.

Today's training:

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 + 7 = 12 reps. Rep PR!

Joker Sets
60kg x 5
62.5kg x 5
65kg x 4
67.5kg x 2
70kg x 1

First Set Last
42.5kg x 15 - probably a rep PR by default

Squat
60kg x 3
80kg x 3
100kg x 3
120kg x 1
130kg x 1
140kg x 1
160kg x 1
170kg x 1
185kg - as mentioned in the pub, depth veryquestionable, to me at least. If this did hit depth, then it is a PR, but if it didn't, well, I'm not going to count it.
I did attempt the same weight again shortly afterwards, and that time depth was undoubtedly reached, but I failed about halfway on the way back up.

Any way, here is the vid of the first attempt, honest thoughts and opinions are as always, very welcome.

 

[LZD]

Awesome squatting mate! And tough beard. What a beast! What do you weigh these days? How do you run FSL? Do you have a set/rep scheme each week, or wing it, or something else?

 

[ballhawkdawk]

Looked a bit high. I went back and checked your 180, which appeared to be right on the money. It looked like you took a couple seconds longer to set up for your 180 as well. You got to business pretty quickly after the walkout in the 185 video. Regardless, solid effort.

 

[MilkManUK]

Awesome squatting mate! And tough beard. What a beast! What do you weigh these days? How do you run FSL? Do you have a set/rep scheme each week, or wing it, or something else?

Haha, thanks mate. Weight is at 97kg, how much of that is beard, I don't know. With First Set Last, I don't overthink it too much, sometimes I do a few sets of five, sometikes I do an AMRAP set to finish off, depends on how I feel really.

 

[Stargazer Rex]

Look at that bad ass beard!

 

[MilkManUK]

Looked a bit high. I went back and checked your 180, which appeared to be right on the money. It looked like you took a couple seconds longer to set up for your 180 as well. You got to business pretty quickly after the walkout in the 185 video. Regardless, solid effort.

Thanks for the input. I'm in agreement with you, will concentrate on setup next time and try to hit depth on it, be nice to be able to get it proper before the new year. Thanks again.

 

[LZD]

Haha, thanks mate. Weight is at 97kg, how much of that is beard, I don't know. With First Set Last, I don't overthink it too much, sometimes I do a few sets of five, sometikes I do an AMRAP set to finish off, depends on how I feel really.

Cool. I am running vanilla bbb, but will eventually try the Joker/FSL version from beyond 531. The templates are quite similar. It's really just different rep ranges for different goals

 

[KidAlchemy]

Nice squatting, MM!

 

[Flash_Monsta]

Nice job, milk. Beard looking thick, solid and tight.

 

[MilkManUK]

Cool. I am running vanilla bbb, but will eventually try the Joker/FSL version from beyond 531. The templates are quite similar. It's really just different rep ranges for different goals

I enjoyed BBB I just found it a little hard to recover from at times, especially when I would train 4 days straight due to my shift pattern. Found it great for hypertrophy though.

Nice squatting, MM!

Thanks Kid, the 185kg was high, but in general squatting has been going OK as of late for me.

Nice job, milk. Beard looking thick, solid and tight.

And that is all that matters. Thank you Flash.

Today's training, probably last session before Christmas.

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

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

5/3/1
132.5kg x 5
152.5kg x 5
172.5kg x 1 (should have been 5 but am working on some form tweaks - please see video)

Squat
20kg x 5
60kg x 5
100kg x 3
120kg x 1
130kg x 1
150kg x 1
160kg x 1
170kg x 2 - Rep PR!

As anyone who has ever read my log for any length of time will know, I struggle with the deadlift, more so than any of the other lifts. A PT at one of my gyms recently suggested some form tweaks should be made, which in the long term, will hopefully see bigger numbers.

I have filmed today's session, trying to implement some of the suggested changes - hips starting higher, legs a bit straighter at setup, shoulders over the bar more...I must admit, it feels very different to how I was pulling before, and to be honest, I still don't know if I am doing this correctly.

Vid below, comments, input, criticism, beard compliments etc always welcome.

[YT]eL2TnX4oQys[/YT]

 

[Thunderkopf]

Looking good, Milkman. What portion of the deadlift are you struggling at? Off the ground or lockout?

 

[redbeard]

Good squatting milkman, merry Christmas.

 

[MilkManUK]

Looking good, Milkman. What portion of the deadlift are you struggling at? Off the ground or lockout?

Thank you mate. Off the floor is usually my main sticking point.

 

[MilkManUK]

Good squatting milkman, merry Christmas.

Thanks redbeard, a merry Christmas to you too.

 

[fbmmofo]

Pr's everywhere. I've serious beard envy to

 

[MilkManUK]

Pr's everywhere. I've serious beard envy to

Haha thanks, December is PR month..was considering trimming the beard, but may let it grow out a bit more.