The MilkMan delivers

5/3/1 - Cycle 8, Week 6, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 1

5/3/1
132.5kg x 3
150kg x 3
170kg x 3 + 3 = 6 reps. This is possibly a rep PR, need to check. Last rep was ugly.

Joker Sets
172.5kg x 2
172.5kg x 1

Barbell Shrugs
100kg x 6
100kg x 6
100kg x 6

Edit 11th Oct: Just checked back, 170kg x 6 is not a PR.
 
5/3/1 - Cycle 8, Week 6, Day 3 - Bench Press

Warmup
20kg x 5
20kg x 5
40kg x 5
60kg x 3
80kg x 1

5/3/1
82.5kg x 3
92.5kg x 3
105kg x 3 + 2 = 5 reps

Joker Sets
107.5kg x 3
110kg x 1
115kg x 1
120kg x 1

First Set Last
82.5kg x 12

That's more like it for bench, 120kg equals my 1RM. Felt good, if bench feels like this next time I should be able to get 122.5kg.
 
AlVThom said:
Nice benching Milky, good work with the Deads too.
Click to expand...

Thanks Al, they both need a lot of work!

5/3/1 - Cycle 8, Week 6, Day 4 - Squat

Warmup
20kg x 10
60kg x 5
80kg x 5
100kg x 3

5/3/1
120kg x 3
135kg x 3
152.5kg x 3 no extra reps there today
152.5kg x 1

Overhead Press
60kg x 5 x 5

Notes: On nighshifts at the moment, woke up earlier than planned and figured I'd get a session in. Was far from optimal, but minimum reps were met.
 
International Bench Day extra bench session
60kg x 2
80kg x 2
100kg x 2
105kg x 2
110kg x 2
115kg x 1
122.5kg x 1 - New 1RM!

A rare bench PR out of nowhere!
 
5/3/1 - Cycle 8, Week 7, Day 1 - Military Press

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

5/3/1
60kg x 5
70kg x 3
80kg fail, fail
Push Press 80kg x 5

First Set Last
60kg x 8
60kg x 4

Front Squat
60kg x 3
80kg x 3
90kg x 3
100kg x 2
110kg x 2
110kg x 2
 
golvmopp said:
Got a bottle of VSOP cognac saved for the occasion, broseph. Go forth with resolve!
Click to expand...

I shall!


5/3/1 - Cycle 8, Week 7, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 3
130kg x 1

5/3/1
142.5kg x 5
160kg x 3
180kg x 1 + 1 = 2 reps

Joker Sets
180kg x 1

First Set Last
140kg x 5

Depressingly poor session
 
Easy off-schedule day today

Boxing bag work - few rounds

Squat
60kg x 3
80kg x 3
100kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 2

Cable Curls
2 set of 15 reps

Hammer Curls
3 sets of 10 reps
 
5/3/1 - Cycle 8, Week 7, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 3
80kg x 1

5/3/1
87.5kg x 5
100kg x 3
110kg x 1 + 2 = 3 reps

Joker Sets
112.5kg x 2
115kg x 2
117.5kg x 1
120kg x 1

First Set Last
87.5kg x 10
87.5kg x 7
87.5kg x 4

Seated Row
Lots, working down the stack

Neck work
Bridges, front bridges

Stretching

Felt pretty good, bench seems to be on the way back up.
 
5/3/1 - Cycle 8, Week 7, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 1

5/3/1
127.5kg x 5
142.5kg x 3
160kg x 1 + 3 = 4 reps

Joker Sets
165kg x 1
170kg x 1
175kg x 1

First Set Last
127.5kg x 7
127.5kg x 5
127.5kg x 5

Front Squat
60kg x 2
60kg x 2
70kg x 2
80kg x 2
90kg x 2
100kg x 2
105kg x 2
 
Feel like I need to back off a bit, but don't really want to do a full deload as such. Will run 5's week this week but just do the "jack shit" version, with no amrap, joker sets or first set last, so I still get a relatively heavy set in each day.


Training max update
Military Press: Keeping the same at 80kg.
Deadlift: Going to risk an increase here to 190kg
Bench: 117.5kg
Squat: 170kg

5/3/1 - Cycle 9, Week 1, Day 1 - Military Press

Warmup
20kg x 10
25kg x 5
25kg x 5
30kg x 5
40kg x 3
42.5kg x 3

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

That's it for today.
 
Bench is looking good, milk.

You should test your 1RMs at crimbo.. I smell some PRs all round.
 
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