The MilkMan delivers

First SS session in over 2 weeks today, dropped the weights back a bit as I knew I was going to struggle.

Workout "B"

Squats

Warmup Sets
2 x 5 - 20kg
1 x 5 - 30kg
1 x 3 - 40kg
1 x 2 - 60kg

Working Sets
3 x 5 - 90kg

Overhead Press

Warmup Sets
2 x 5 - 20kg
1 x 5 - 30kg
1 x 3 - 40kg
1 x 2 - 50kg

Working Sets
3 x 5 - 50kg

Powercleans

Warmup Sets
2 x 5 - 20kg
1 x 5 - 40kg
1 x 3 - 45kg
1 x 2 - 50kg

Working Sets
5 x 3 - 60kg
 
Last edited:
HeavyGrip grip work:
HG100 X 10 - both hands
HG100 X 10 - inverted both hands
HG100 X 10 - both hands
HG100 X 10 - inverted both hands

HG150 x 8 - both hands
HG150 x 8 - inverted both hands

HG200 X 3 - both hands
HG200 x 3 - both hands
HG200 x 3 - both hands
HG200 x 3 - both hands
HG200 x 3 - inverted right hand only
HG200 x 1 - inverted left hand only
 
MilkManUK said:
I drank Guinness, so that should contribute to my strength somehow - right?
Click to expand...

as they say, guinness for strength, i once knew an old fella who LIVED off the black stuff...as in he literally just drank guinness
 
I'd hate to imagine what it would look like when he visits the toilet if he lived off Guinness, just a few pints of it turns everything black for me.

Sure no one wanted to know that.
 
Starting Strength today, again I have done a mini reset on my numbers due to not lifting for a couple of weeks and increase of training volume with Thai boxing, boxing & running.

Workout "A"

Squats

Warmup sets
2 x 5 - 20kg
1 x 5 - 40kg
1 x 3 - 60kg
1 x 2 - 80kg

Working sets
3 x 5 - 110kg

Wasn't happy with form on my working sets, came forward onto my toes on a couple of reps. After I finished I did another set of 5 reps with 70kg, making sure my form was better.

Bench

Warmup sets
2 x 5 - 20kg
1 x 5 - 30kg
1 x 3 - 60kg
1 x 2 - 60kg

Working sets
3 x 5 - 80kg

Felt OK

Deadlift

Warmup sets
2 x 5 - 60kg
1 x 3 - 70kg
1 x 2 - 100kg

Working sets
1 x 5 - 130kg

All deadlifts performed with double overhand grip, except working sets, where I use a mixed grip.
 
HeavyGrip gripwork

HG100 X 10 - both hands
HG100 X 10 - inverted both hands
HG100 X 10 - both hands
HG100 X 10 - inverted both hands

HG150 x 10 - both hands
HG150 x 10 - inverted both hands
HG150 x 8 - both hands
HG150 x 8 - inverted both hands

HG200 X 3 - both hands
HG200 x 3 - both hands

Couldn't close the HG200 anymore after this, don't know whether it's because I did more reps on the HG150 or whether my grip is still recovering from deads yesterday.

EDIT # 1: Squeezed out another set of 3 on HG200 both hands after a little rest. So have done 3 sets of 3 reps both hands on HG200 total tonight.

EDIT # 2: Bored at work, and got another 3 reps out of the HG200 on both hands. So 4 sets of 3 reps both hands total. Think I will leave it there for the grip work tonight.

Plan on doing some neck work later on.
 
Last edited:
MilkManUK said:
I'd hate to imagine what it would look like when he visits the toilet if he lived off Guinness
Click to expand...

I would imagine it would look like sugar and spice and everything nice. That's what Guinness is made of! Either that or nothing at all since the body is likely able to use everything in a Guinness.
 
scoopj said:
I would imagine it would look like sugar and spice and everything nice. That's what Guinness is made of! Either that or nothing at all since the body is likely able to use everything in a Guinness.
Click to expand...

Haha I'll keep telling myself that. Going to look for some new beers to try at the weekend btw scoopj, will try and find some with wacky British names and update the beer log for your amusement.
 
Sunday 25th September

HeavyGrip gripwork

HG100 x 10 - both hands
HG100 x 10 - inverted both hands
HG100 x 10 - both hands
HG100 x 10 - inverted both hands

HG150 X 8 both hands
HG150 x 8 inverted both hands

HG200 x 3 - both hands
HG200 x 3 - inverted both hands
HG200 x 3 - both hands
HG200 x 3 - both hands
HG200 x 3 - both hands

Attempted to close the HG250. Not really close to closing it yet, but got it as far as I could and held it for approx 5 seconds each hand...it's a start.
 
Monday 26th September

Boxing - bag work, padwork.
 
Tuesday 27th September

Starting Strength Workout B

Workout "B"

Squats

Warmup Sets
2 x 5 - 20kg
1 x 5 - 40kg
1 x 3 - 60kg
1 x 2 - 70kg

Working Sets
3 x 5 - 110kg

Overhead Press

Warmup Sets
2 x 5 - 20kg
1 x 5 - 30kg
1 x 3 - 40kg
1 x 2 - 50kg

Working Sets
3 x 5 - 55kg

Powercleans

Warmup Sets
2 x 5 - 40kg

Working Sets
5 x 3 - 65kg
 
Quick update on training, as not posted for a while.

Had a week holiday in Turkey, did not do any training, just enjoyed the sun and plenty of good food. Came back weighing 98.5 kilos, which is not too disgraceful, as the proposed fight is at 95 kilos and is just under a month away.

Been training Thai and boxing, have not increased any numbers on my lifts and the SS sessions have dropped off since returning from Turkey to concentrate more on bagwork, technique work and sparring.

24-10-2011
2 mile run - 15:55
Heavybag work
Mitt work with boxing trainer

25-10-2011
Squats
Lots of warmup sets doing slightly higher reps than the SS method,
10 x 40kg
10 x 40kg
8 x 60kg
6 x 70kg
5 x 80kg
5 x 90kg

Working sets
3 x 5 - 100kg

Overhead Press
Warmup sets
10 x 20kg
10 x 20kg
6 x 30kg
6 x 40kg

Working sets
3 x 5 - 50kg

Running out of time before starting work so didn't do powercleans, but did some neckwork.

During night at work:
HeavyGrips - do these more for something to do while at work really.
HG100 x 10 each hand
HG100 X 10 inverted each hand
HG100 x 10 each hand
HG100 x 10 inverted each hand
HG150 x 8 each hand
HG150 x 8 inverted each hand
HG200 x 5 each hand
HG200 x 5 each hand
HG200 X 5 each hand
HG200 x 3 inverted each hand

Attempts at closing HG250 - unsuccessful but a good workout for my hands to attempt a gripper that I can't close.
 
Last edited:
28-10-2011 AM

Short morning boxing session with a friend who also has an upcoming fight. Session was kept short as I had just come off night shifts and am usually ready for bed straight away.

Pad work - we each did 4 x 2 minute rounds
Body sparring - 2 x 2 minute rounds
Full sparring - 2 x 2 minute rounds

Had a sauna afterwards and some cold showers which was nice and kept me awake for a bit longer.

First time I had sparred with this particular friend, he is a little bit lighter than me - probably around 88 kilos, taller and has a very nice fast jab and footwork, so my aim was to try and cut him down, get inside of his jab, and land my right hand over the top of the jab, which I had success with a few times during the rounds.
 
Well, the fight is off, 2 weeks to go with no announcement of an opponent and no response from the promotors.

A little annoyed but nevermind.

Training this week has consisted of:

1st November - Just did a session of squats, and only squats. Lots of warmup sets, 3 x 5 at 100kg and 3 x 2 of 120kg. Went out afterwards and had a huge meal - Full rack of Jacobs ladder ribs, coleslaw and fries, don't have to worry about making weight now so may aswell enjoy the food!

2nd November - 4.8km run - approx 25minutes

4th November - 3.8km run- approx 20 minutes, bit of bench press - working sets of 3 x 5 - 80kg.

So, due to the lack of fight, it looks like I'm going to restructure my training again. :icon_sad:
 
On nightshift at work currently, so just doing some grip work with my heavygrippers, thinking about treating myself to some COC after Christmas.


HG100 X 10 both hands
HG100 x 10 inverted both hands
HG100 X 10 both hands
HG150 X 6 both hands
HG150 X 6 inverted both hands
HG200 X 5 both hands
HG200 X 4 both hands
HG200 X 3 right hand only
HG200 X 1 left hand only
HG200 X 1 inverted both hands
HG250 close attempt - unsuccessful

When I finish work in the morning I will be doing Starting Strength workout "A". I was thinking of changing up and doing another programme, but I enjoy Starting Strength, and feel like I can get plenty more gains from it if I run it steadily 3 times a week now I don't have the other training to worry about.

So my training is going to look something like this:
Starting Strength - 3 times a week
Grip work - 3 times a week at home or at work
Neck work - probably once a week at the end of a SS workout
Running (yes, running) 3.2km - 5km once a week, may incorporate some sprints too.
 
I got a set of HGs as well, still always failing on the 200 though. Is it just me or is especially the 100 getting easier pretty fast? I'd love to hear how a CoC compares. Grip training is just such gimmicky fun, I love it :D
 
xPINKx said:
I got a set of HGs as well, still always failing on the 200 though. Is it just me or is especially the 100 getting easier pretty fast? I'd love to hear how a CoC compares. Grip training is just such gimmicky fun, I love it :D
Click to expand...

Same here. Pretty sure I will close the 250 soon. I'm not sure whether it's due to my grip getting stronger, or the HGs getting weaker, or a combination of both. Hopefully it's just my grip getting stronger quickly, but I'm not so sure. I've read that the CoC don't slack as quickly, so will be interesting to see how much harder they are. I do like grip training, something I can do at work or at home any time I feel like it.

If I get the CoC I'll let you know how they compare to the HGs.
 
Starting Strength Workout A

Squat
2 x 5 - 20kg
1 x 5 - 60kg
1 x 3 - 70kg
1 x 2 - 75kg
3 x 5 - 100kg

Bench
2 x 5 - 60kg
1 x 5 - 65kg
1 x 3 - 67.5kg
1 x 2 - 70kg
3 x 5 - 80kg

Deadlift
2 x 5 - 60kg
1 x 3 - 70kg
1 x 2 - 90kg
1 x 5 - 120kg

Additional exercise - (I know it's not part of the SS programme)
Dumbell Shrugs
1 x 10 - 40kg
1 x 8 - 48kg
1 x 6 - 54kg
3 x 5 - 64kg

Felt good on all the lifts, have reset the numbers a bit due to not really following SS fully while training for the fight that fell through. This was also done after finishing my last nightshift, and I'm usually pretty tired afterwards.
 
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