The MilkMan delivers

[MilkManUK]

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

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

5/3/1
50kg x 5
57.5kg x 3
62.5kg x 1 + 9 = 10 reps.

Joker Sets
65kg x 4
67.5kg x 3
70kg x 3
72.5kg x 1

First Set Last
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

Bodyweight: 216lbs.

 

[MilkManUK]

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
130kg x 5

Still getting used to new technique

Squat
100kg x 3
120kg x 3
130kg x 3
140kg x 1
150kg x 1
160kg x 1
170kg x 1
175kg x 1

 

[MilkManUK]

Incline treadmill walk. 20 minutes, 2.10km

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

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

Warmup
70kg x 5
87.5kg x 5
107.5kg x 3

5/3/1
132.5kg x 5
150kg x 3
167.5kg x 1 + 1 = 2 reps.

Notes
Swapped bench for squat today. May bench tomorrow now instead. Felt like I was going to puke on the squats, had a curry and beer before I hit the gym and did not give it enough time to settle, so that's why minimal reps were done.

 

[MilkManUK]

Increase in training maxes

SOHP: 67.5kg
Deadlift: Still tinkering with this so TBC.
Bench: 122.5kg
Squat: 180kg

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

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

5/3/1
45kg x 5
52.5kg x 5
57.6kg x 5 + 8 = 13 reps. Possible Rep PR. Will need to check.

Joker Sets
60kg x 7
62.5kg x 5
65kg x 4
67.5kg x 3
70kg x 2
72.5kg x 1

First Set Last
45kg x 17

 

[AlVThom]

Nice pressing Milk!

 

[MilkManUK]

Thanks Thom.

Bodyweight: 216lbs

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

Didn't get a chance to do this the last couple of days, so completed it today. Can now proceed fully with the next week of training (already done SOHP yesterday)

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

5/3/1
90kg x 5
102.5kg x 3
115kg x 1

Joker Sets (down sets in this instance)
100kg x 5
100kg x 3

First Set Last
90kg x 5
90kg x 5

Squat
60kg x 5 paused
80kg x 5 paused
100kg x 5 paused
120kg x 5
130kg x 3
140kg x 1
150kg x 1
160kg x 1
165kg x 1

 

[MilkManUK]

AM Session

Heavy Bagwork
Punches, kicks, knees, elbows.

Back in a few hours for deadlifts

 

[rikwebb]

A good few training sessions there mate. Especially on that pressing one.

 

[LZD]

AM Session

Heavy Bagwork
Punches, kicks, knees, elbows.

Back in a few hours for deadlifts

Cardio? Lolwut!

 

[MilkManUK]

A good few training sessions there mate. Especially on that pressing one.

Thanks Rik. Pressing has gone well since I reset my numbers a bit. Hopefully it will help build up to a new 1rm eventually.

 

[MilkManUK]

Cardio? Lolwut!

I have been known to dabble from time to time.

 

[MilkManUK]

Deadlift Session

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
150kg x 3
150kg x 3

New technique starting to feel OK now. I think it will pay off in the long term.

 

[MilkManUK]

AM Cardio

Incline treadmill walk. 40 minutes - 4.40km

 

[MilkManUK]

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

Warmup
20kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 3

5/3/1
80kg x 5
92.5kg x 5
105kg x 5

Joker Sets
107.5kg x 2
110kg x 2

First Set Last
80kg x 12

Seated Row
40kg x 15
45kg x 15
50kg x 15
55kg x 12

 

[NurseKnuckles]

Foocken'ell that a helluva DL sesh!

 

[MilkManUK]

Foocken'ell that a helluva DL sesh!

My deadlift needs a lot of work, so really just been trying to drill technique with some lower weights, but plenty of sets. Feel OK to start ramping it up a bit now though.

 

[Flash_Monsta]

2015 Year of the Deadlift?

 

[MilkManUK]

2015 Year of the Deadlift?

Let's hope so. I want to squat 200kg aswell though, so both would be nice. Infact improvements on all lifts would be nice.

 

[Flash_Monsta]

200kg will be biblical.

 

[MilkManUK]

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

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

5/3/1
117.5kg x 5
135kg x 5
155kg x 5

Joker Sets
160kg x 1
170kg x 1
175kg x 1
177.5kg x 1
180kg x 1