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

Warmup
20kg x 5
20kg x 5
27.5kg x 5
35kg x 5
40kg x 3

5/3/1
47.5kg x 3
52.5kg x 3
60kg x 3 + 6 = 9 reps. PR is 12.

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

First Set Last
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 5
47.5kg x 10

Neckwork - bridges etc

Cardio
Incline treadmill walk 45 minutes
 
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Deadlift session
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 3
120kg x 3
140kg x 3
150kg x 3
150kg x 3
150kg x 3
155kg x 3
155kg x 3

Triceps
Biceps

Done at the gym near my home, which doesn't have full size plates and the floor is very squashy, so I don't particularly enjoy deadlifting there.
 
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Hit the gym at 22:30, the only power rack was in use so couldn't get bench done straight away, did some overhead pressing on a whim, and glad I did.

Overhead Press
20kg x 5
30kg x 5
32.5kg x 5
40kg x 3
40kg x 3
50kg x 3
55kg x 3
60kg x 3
65kg x 3
67.5kg x 1
70kg x 1
75kg x 1
80kg x 1 - PR! Had been stuck on 77.5kg for along time, well over a year, so was glad to get this up. Was a huge grinder, but got it done.

Bench then became available

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

Warmup
20kg x 5
60kg x 5
72.5kg x 3

5/3/1
85kg x 3
97.5kg x 3
110kg x 3

Finished off with Flash_Monta's stupid birthday squat challenge to me.

70kg x 34

 
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ronnie-meme-generator-happy-birthday-pumpkin-b98391.gif
 
Happy Birthday Milk! Hope it's been a good one.

Nice job with the Press PR, but I dont envy you with the Squats at all though!
 
AlVThom said:
Happy Birthday Milk! Hope it's been a good one.

Nice job with the Press PR, but I dont envy you with the Squats at all though!
Click to expand...

Thank you Thom, have had a nice day. The squats were not that bad, I could have done more, but Flash said 34 and I wasn't going to do more than he had challenged me to!
 
Thanks everyone.

Was meant to squat today but the rack was in use for a PT session. Deadlifted and benched instead.

Deadlift
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 5
140kg x 2
150kg x 2
160kg x 2
170kg x 2
175kg x 2

Bench Press
60kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3
 
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5/3/1 - Cycle 4, Week 2, Day 4 - Squat

Warmup
60kg x 5
65kg x 5
70kg x 5
87.5kg x 5
107.5kg x 3

5/3/1
125kg x 3
140kg x 3
157.5kg x 2 only..Right knee pain since last week for some reason affecting squats unfortunately.

SOHP
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Tricep stuff
 
Hope the knee isnt too serious mate. Still, great squatting despite that.
 
AlVThom said:
Hope the knee isnt too serious mate. Still, great squatting despite that.
Click to expand...

I get it from time to time. Running used to really mess it up, so I stopped that. Not sure what has caused it this time, but I'm sure it will be OK by next week.

5/3/1 - Cycle 4, Week 3, Day1 - Military Press

Warmup
20kg x 5
27.5kg x 5
35kg x 5
40kg x 3

5/3/1
50kg x 5
57.5kg x 3
62.5kg x 1 + 6 = 7 reps

Joker Sets
65kg x 3
67.5kg x 3
70kg x 2
75kg x 1

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

Barbell Curls
50kg x 3
40kg x 5
40kg x 5
40kg x 5
40kg x 5
 
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Deadlift
60kg x 5
60kg x 5
60kg x 5
80kg x 5
80kg x 5
90kg x 5
90kg x 5
100kg x 5
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
155kg x 3
155kg x 3
155kg x 3

Done at gym near home, which is not ideal for deadlifting.
 
Overhead Press
20kg x 5
20kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5
55kg x 5
60kg x 3
65kg x 3
65kg x 3
65kg x 3
70kg x 3
70kg x 2
50kg x 10

Barbell Curls
50kg x 3
20kg x 10
20kg x 10

I will get round to doing my bench press session at some point this week.
 
MilkManUK said:
Deadlift
60kg x 5
60kg x 5
60kg x 5
80kg x 5
80kg x 5
90kg x 5
90kg x 5
100kg x 5
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
155kg x 3
155kg x 3
155kg x 3

Done at gym near home, which is not ideal for deadlifting.
Click to expand...

MilkManUK said:
Overhead Press
20kg x 5
20kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
50kg x 5
55kg x 5
60kg x 3
65kg x 3
65kg x 3
65kg x 3
70kg x 3
70kg x 2
50kg x 10

Barbell Curls
50kg x 3
20kg x 10
20kg x 10

I will get round to doing my bench press session at some point this week.
Click to expand...

Holy fack!
equaliser_volume.gif
 
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