The MilkMan delivers

Military presses are coming along, buddy.

I know it was months ago, but did you do that Snowdonia trek after?
 
5/3/1 - Cycle 5, Week 6, Day 2 - Bench Press

Warmup
60kg x 5
72.5kg x 5
80kg x 3

5/3/1
95kg x 5
107.5kg x 3
120kg x 1

Joker Sets (back off sets in today's case)
110kg x 3
105kg x 3
102.5kg x 3
100kg x 4
60kg x 14

Hammer Curls
20kg each hand x 6 reps
20kg each hand x 6 reps
20kg each hand x 6 reps
20kg each hand x 6 reps
16kg each hand x 8 reps
12kg each hand x 12 reps

Seated Row
4 sets total of 85 reps
 
5/3/1 - Cycle 5, Week 6, Day 3 - Deadlift

Warmup
60kg x 5
70kg x 5
90kg x 5
105kg x 3

5/3/1
130kg x 5
147.5kg x 3
165kg x 1

Joker Sets
170kg x 1
175kg x 1
180kg x 1
185kg x 1
187.5kg x 1

First Set Last
140kg x 5
140kg x 5

Squat
60kg x 5
70kg x 5
80kg x 5
100kg x 3
110kg x 3
120kg x 3
130kg x 3
150kg x 2
155kg x 2
160kg x 1

Done after finishing a nightshift, so was pretty knackered, but got the work done.

Bodyweight: 94kg.
 
5/3/1 - Cycle 5, Week 6, Day 4 - Squat

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

5/3/1
115kg x 5
130kg x 3
145kg x 1 + 6 = 7 reps

Joker Sets
150kg x 3
155kg x 2
160kg x 2
165kg x 1

First Set Last
115kg x 10

Hammer Curls
19kg each hand. 3 sets of 6 reps per arm.
 
Squatting two days in a row!!! Bro that goes against the gym bro unwritten code. PT's up and down the country will be shaking their heads... you're going to fry your CNS, bruh.
 
Flash_Monsta said:
Squatting two days in a row!!! Bro that goes against the gym bro unwritten code. PT's up and down the country will be shaking their heads... you're going to fry your CNS, bruh.
Click to expand...

LOL. Well there was more than 24 hours between the two sessions. Wednesday's was done at around 08:00 and today's was done at around 18:00, so I think I may just about survive.

Got the weekend off as I'm away in the Forest of Dean, so will just get a bit of nice walking in and some pub grub. Hopefully the weather is OK.
 
MilkManUK said:
LOL. Well there was more than 24 hours between the two sessions. Wednesday's was done at around 08:00 and today's was done at around 18:00, so I think I may just about survive.

Got the weekend off as I'm away in the Forest of Dean, so will just get a bit of nice walking in and some pub grub. Hopefully the weather is OK.
Click to expand...

Nice, sounds good. Me, the misses and the dog are heading up Pen y fan this Saturday. Likely do the same, picnic up the top, trek back down and get a pub lunch or something.
 
Flash_Monsta said:
Nice, sounds good. Me, the misses and the dog are heading up Pen y fan this Saturday. Likely do the same, picnic up the top, trek back down and get a pub lunch or something.
Click to expand...

Sounds ideal mate. That's my kind of day. Hope the weather is fair for you.
 
Yeah, no rain on Saturday, but hopefully it's not cloudy because I'd imagine visibility will be a bit poop.
Have a good trip. I enjoy little weekends away, somewhere with woods, steams etc. Get in touch with nature, an' ting. Ya feel me, blud?
 
Flash_Monsta said:
Yeah, no rain on Saturday, but hopefully it's not cloudy because I'd imagine visibility will be a bit poop.
Have a good trip. I enjoy little weekends away, somewhere with woods, steams etc. Get in touch with nature, an' ting. Ya feel me, blud?
Click to expand...

Yeah same here, I'm not going abroad this year, so intend to have as many UK based mini-breaks as possible. There are so many nice places to visit over here, it's just getting round to them all!
 
Last edited:
5/3/1 - Cycle 6, Week 1, Day 1 - Military Press

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

5/3/1
50kg x 5
57.5kg x 5
65kg x 5 + 3 = 8

Joker Sets
67.5kg x 5
70kg x 4
72.5kg x 3
75kg x 1

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

Cable Curls
16kg x 15
16kg x 15
16kg x 15
 
5/3/1 - Cycle 6, Week 1, Day 2 - Deadlift

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

5/3/1
115kg x 5
132.5kg x 5
150kg x 5

Joker Sets
160kg x 3
170kg x 3
180kg x 2
185kg x 1
 
Last edited:
AM session:

5/3/1 - Cycle 6, Week 1, Day 3 - Squat (part 1)

Warmup
60kg x 5
80kg x 5
100kg x3


5/3/1
102.5kg x 5
117.5kg x 5
132.5kg x 5 + 5 = 10 reps

Joker Sets
140kg x 5
145kg x1

To be continued this afternoon...
 
PM Session: Squats continued.

60kg x 1 paused
80kg x 1 paused
100kg x 1 paused
120kg x 1 paused
130kg x 1 paused
140kg x 1
150kg x 1
155kg x 1
160kg x 1
165kg x 1
170kg x 1
175kg x 1
Walkouts with 190kg x 3
 
Overhead Press Session
20kg x 10
20kg x 10
30kg x 10
30kg x 10
40kg x 10
40kg x 10
42.5kg x 10
50kg x 6
50kg x 6
50kg x 6
50kg x 6
55kg x 4
55kg x 4
55kg x 4

Seated Row
23kg x 15
23kg x 15
27kg x 15
27kg x 15
27kg x 15
27kg x 15
32kg x 15

Triceps Pushdowns
Lots.
 
fbmmofo said:
So much volume!

Good work mate.
Click to expand...

Thanks fbmmofo.

Restarting week 1 of cycle 6 again due to a little time off on a trip which I'll treat as a forced deload.

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

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

5/3/1
50kg x 5
57.5kg x 5
65kg x 5 + 4 = 9 reps. Rep PR!

Joker Sets
67.5kg x 5
70kg x 3
72.5kg x 1
75kg x 1

First Set Last
50kg x 10
50kg x 7
50kg x 8
50kg x 9
 
5/3/1 - Cycle 6, Week 1, Day 2 - Deadlift

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

5/3/1
115kg x 5
132.5kg x 5
150kg x 5

Joker Sets
160kg x 4
170kg x 4
180kg x 2
185kg x 1

Barbell Shrugs
60kg x 20
60kg x 20
60kg x 20
60kg x 20
 
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