The MilkMan delivers

Was meant to bench today, using the gym at work, but there was quite a queue for it (which is a problem I don't have when working out at home). So got some extra overhead pressing in, and some bodybuilding type stuff too. Pump was achieved.


Military Press
20kg x 5
30kg x 5
40kg x 5
50kg x 4
60kg x 4
60kg x 4
60kg x 4
60kg x 4
60kg x 4
40kg x 10
40kg x 10
40kg x 10

Tricep Pushdown
4 sets of 12

Seated Chest Press
4 sets of 12

Push Ups
10, 6, 5, 5 Triceps were fried by this point.
 
Maximum POMP!

giphy.gif
 
Flash_Monsta said:
Maximum POMP!

giphy.gif
Click to expand...

She'd be able to bench more than me!

5/3/1 - Cycle 8, Week 2, Day 3 & 4 - Bench Press & Squat

Squat

Warmup
70kg x 5 (paused)
90kg x 5 (paused)
100kg x 3 (paused)

5/3/1
117.5kg x 3 (paused)
132.5kg x 3
150kg x 3 + 4 = 7 reps.

Joker Sets
160kg x 2
165kg x 2
170kg x 1

First Set Last
117.5kg x 8

Bench Press

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

5/3/1
82.5kg x 3
95kg x 3
107.5kg x 2

Bench has been terrible (more so than usual) as of late. Not a great session overall.
 
5/3/1 - Cycle 8, Week 4, Day 1 - Military Press

Warmup
20kg x 5
40kg x 5
50kg x 3
60kg x 1

5/3/1
62.5kg x 5
72.5kg x 3
80kg x fail, fail, fail

Back off sets
60kg x 7
60kg x 7
60kg x 7
60kg x 6

Barbell Shrugs
80kg x 15
80kg x 15
80kg x 15

Bench Press
80kg x 10
80kg x 7
80kg x 10
80kg x 7

My eldest son did some bench press too. He'll probably have a better bench than me by the time he's 7.
 
5/3/1 - Cycle 8, Week 4, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 3

5/3/1
140kg x 5
160kg x 3
180kg x 1 + 3 = 4 reps

Joker Sets
185kg x 2

First Set Last
140kg x 7

Barbell Curls
42.5kg x 6
42.5kg x 6
42.5kg x 7

Probably done a little too soon after my breakfast, was nearly sick a couple of times during deadlifts.
 
Squat Doubles
20kg x 2
60kg x 2
100kg x 2
120kg x 2
140kg x 2
140kg x 2
140kg x 2
150kg x 2
150kg x 2
162.5kg x 2
162.5kg x 2
162.5kg x 2
162.5kg x 2

Front Squat
100kg x 2
100kg x 2
100kg x 2

Anything on front squats are pretty much a PR by default at the moment.
 
It's funny that you did front squats today, I was watching your deadlift video and thought that it looked like the limiting factor was lower/mid back and I was going to suggest front squats as a helpful assistance.
 
btwrestler119 said:
It's funny that you did front squats today, I was watching your deadlift video and thought that it looked like the limiting factor was lower/mid back and I was going to suggest front squats as a helpful assistance.
Click to expand...

Yeah, something is definitely the limiting factor on my deadlifts, infact, it's probably a combination of limiting factors. Thanks for the suggestion, I'm open to any input.
 
5/3/1 - Cycle 8, Week 4, Day 3 - Bench Press

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

5/3/1
90kg x 5
100kg x 3
112.5kg x 1

Joker / Back Off Sets
100kg x 2
100kg x 2
100kg x 2
100kg x 4
102.5kg x 2
102.5kg x 2
105kg x3
 
KidAlchemy said:
Good stuff Milky!
Click to expand...

Thank you Mr Chivalry!

5/3/1 - Cycle 8, Week 4, Day 4 - Squat

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

5/3/1
125kg x 5
142.5kg x 3
160kg x 1 + 2 = 3 reps

Joker Sets
162.5kg x 2
165kg x 2
167.5kg x 2
170kg x 2
 
+1 to nice squats. You must be getting close to a 4 plate max.
 
DrBdan said:
+1 to nice squats. You must be getting close to a 4 plate max.
Click to expand...

Thanks Dr. I squatted 185kg at the start of this year, which put me just over 4 plates...just need to do it frequently now, and improve on it.
 
Adjustment of Training Maxes
Military Press: 80kg (reduced from last cycle)
Deadlift: 187.5kg
Bench: 115kg (reduced from last cycle)
Squat: 167.5kg


5/3/1 - Cycle 8, Week 5, Day 1 - Military Press

Have had a pain in the right scapula area since yesterday, enough to disturb my sleep and also affected today's session. Was meant to do this session yesterday evening, but thought I'd see how it felt today. It doesn't really feel much better, but thought I'd do my best anyway. Hopefully it won't last long.

Warmup
20kg x 5
30kg x 5
40kg x 3
50kg x 1

5/3/1
52.5kg x 5
60kg x 5
70kg x 3 only.

Joker Sets
70kg x 2
70kg x 2
70kg x 2

Boring But Big Sets
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Seated Row
4 sets of 15 reps

Lat Pulldown
4 sets of 15 reps
 
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