The MilkMan delivers

[fbmmofo]

Don't trim it. You'll regret it

 

[Thunderkopf]

Yeah, I have the same issue myself. My deads are slow off the floor. My hammies are my weak point. I've been doing a lot of accessory training with hypers (I wish my gym had a reverse hyper), ghr's, deficit deads (2 inch and 4 inch), and sled work to overcome this problem.

Maybe they'll work out for you too.

Merry Christmas.

 

[MilkManUK]

Yeah, I have the same issue myself. My deads are slow off the floor. My hammies are my weak point. I've been doing a lot of accessory training with hypers (I wish my gym had a reverse hyper), ghr's, deficit deads (2 inch and 4 inch), and sled work to overcome this problem.

Maybe they'll work out for you too.

Merry Christmas.

Thanks for the tips, hope you had a great Christmas too.

 

[MilkManUK]

Don't trim it. You'll regret it

My son got me shaving stuff for Christmas from his school Christmas fete thing...he chose and paid for it himself so I gave in.

 

[MilkManUK]

Today's training:
Treadmill walk = 41 minutes.

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 5 + 1 = 6 reps. Was aiming for 8, oh well.

Joker Sets
105kg x 2
107.5kg x 1

First Set Last
80kg x 12

 

[Flash_Monsta]

Hey milk, how do you programme the joker sets?
Do you go by feel, and add them when you're feeling good? Do you add a specific % to your top set like 5-10% and work up from there? Do you make an effort at rep maxes or 1RMs whenever you attempt them?
I'm thinking about adding some into my programme for extra heavy work.

 

[LZD]

Nice benching!

 

[MilkManUK]

Hey milk, how do you programme the joker sets?
Do you go by feel, and add them when you're feeling good? Do you add a specific % to your top set like 5-10% and work up from there? Do you make an effort at rep maxes or 1RMs whenever you attempt them?
I'm thinking about adding some into my programme for extra heavy work.

I think you are meant to program the Joker Sets, but I tend to just increase based on how I'm feeling, see how many reps I get and then increase as I see fit for the next set and then keep going until I can't pretty much. If I didn't feel particularly strong on my top workset then I would probably skip the Jokers. I do like the addition of them though.

 

[MilkManUK]

Nice benching!

Thanks LZD! Remind me, when do you arrive in London?

EDIT: It's OK, I just checked your log.

 

[MilkManUK]

Push Press
60kg x 5
60kg x 5
60kg x 5
70kg x 5
70kg x 5
80kg x 4
90kg x 2
90kg x 2
90kg x 1

SOHP
60kg x 5
60kg x 5
60kg x 5

Barbell Curls
20kg x 40
20kg x 20
20kg x 12
20kg x 20
20kg x 8

 

[MilkManUK]

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

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

5/3/1
115kg x 5
132.5kg x 5
150kg x 5 + 2 = 7 reps. Rep PR!

Joker Set
160kg x 3

First Set Last
115kg x 6

 

[AlVThom]

Good work Milk, good way to end 2014 - with a PR!

 

[MilkManUK]

Good work Milk, good way to end 2014 - with a PR!

Thanks Thom, yep, although going to get one more session in tomorrow, so hopefully that will bring a PR of sorts also. I'd really like to get the 185kg squat at proper depth.

 

[AlVThom]

Thanks Thom, yep, although going to get one more session in tomorrow, so hopefully that will bring a PR of sorts also. I'd really like to get the 185kg squat at proper depth.

Go for it! You have it in you for sure.

 

[MilkManUK]

Last session of 2014

Squat
70kg x 3
90kg x 3
110kg x 2
130kg x 2
150kg x 1
160kg x 1
170kg x 1
185kg - fail. Not happening today.
150kg x 5

 

[Thunderkopf]

Happy New Year, Milkman. I hope you get that 185 next week!

 

[MilkManUK]

Happy New Year, Milkman. I hope you get that 185 next week!

Happy new year to you too mate. Good luck with your gym!

First session of the new year will be tonight. Just weighed myself for the first time since Christmas, 222lbs...yikes more than I expected, time to shift some of the excess.

 

[MilkManUK]

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

Warmup
27.5kg x 5
35kg x 5
40kg x 3

5/3/1
47.5kg x 3
52.5kg x 3
60kg x 3 + 9 = 12 reps. Rep PR!

Joker Sets
62.5kg x 6
65kg x 4
67.5kg x 3
70kg x 3
72.5kg x 2

First Set Last
47.5kg x 14

Incline treadmill walk
25 minutes = 2.71km

Good session today.

 

[KidAlchemy]

Impressive rep work, mate!

 

[MilkManUK]

Impressive rep work, mate!

Thanks. I had a nice pub lunch today with some friends who have just got engaged. I had pork belly on black pudding to start, and beef wellington with veggies for main. Washed down with two pints of Doombar (Cornish Ale). I followed it with an hour and a half nap. Must do this more often, I felt great at the gym!