The MilkMan delivers

[MilkManUK]

5 / 3 / 1 - Cycle 2, Week 2, Day 2

Deadlift

Warmup
55kg x 5
65kg x 5
80kg x 3

5/3/1
95kg x 3
110kg x 3
120kg x 8

BBB
4 x 10 - 50kg
1 x 10 - 40kg

Notes
The BBB sets were very tough, think I had put pretty much everything into getting the extra reps out of the 120kg set.

 

[MilkManUK]

5 / 3 / 1 - Cycle 2, Week 2, Day 3

Benchpress

Warmup
30kg x 5
40kg x 5
45kg x 3

5/3/1
55kg x 3
65kg x 3
70kg x 15

BBB
5 x 10 - 40kg

Biceptorz Barbell Curlz
3 x 5 - 40kg
2 x 5 - 30kg

 

[AlbionOakley]

5 / 3 / 1 - Cycle 2, Week 2, Day 3

Benchpress

Warmup
30kg x 5
40kg x 5
45kg x 3

5/3/1
55kg x 3
65kg x 3
70kg x 15

BBB
5 x 10 - 40kg

Biceptorz Barbell Curlz
3 x 5 - 40kg
2 x 5 - 30kg

strong curlzez

 

[MilkManUK]

strong curlzez

Thank you, they are a recent addition to my training. I have missed them.

 

[AlbionOakley]

I dont do them cause i do netral grip cable rows and pullups , any benefit to curlzerizing on top?

 

[MilkManUK]

I dont do them cause i do netral grip cable rows and pullups , any benefit to curlzerizing on top?

There are always benefits to doing biceptor curlz.

 

[AlbionOakley]

my gym has 3 preacher curl "benches and only one squat rack

edit: perhaps this represents the relative importance of the exercises?

 

[MilkManUK]

my gym has 3 preacher curl "benches and only one squat rack

edit: perhaps this represents the relative importance of the exercises?

That's exactly what it is. Also, so many people do curl variations, how many people do you see squatting? That many people can't be wrong........can they?

 

[JauntyAngle]

I dont do them cause i do netral grip cable rows and pullups , any benefit to curlzerizing on top?

If you've been neglecting curls, you probably need to do an intensive curling programme like this, to catch up:

Smolov 100% Amazingness McAwesomeville 2000++

In the first week, identify your starting 1RM. Then do the following bicep curls:

Monday: 5 sets of 12 @ 55% of starting 1 RM
Tuesday: 7 sets of 8 @ 65% of starting 1 RM
Thursday: 9 sets of 5 @ 75% of starting 1 RM
Friday: 10 sets of 3 @ 85% of starting 1 RM

Do 3x10 dumbbell or cable tricep extensions and 3x10 light face pulls after your bicep curls each day. Try to avoid doing any other exercises while running this programme, especially less important curl assistance exercises like squat and deadlift.

In the second week, add 5-10lbs to what you lifted on the corresponding day of week one, and in the third week, add another 5-10lbs.

You should pick on type of curl- e.g dumbbell, barbell, EZ curl and stick to it for the whole programme. But obviously, you should repeat the programme regularly, doing a different type of curl each time.

A couple of cycles of this and you will be able to take on "High Calibre Guns", the most high-powered curling programme that has been published on the forums.

 

[MilkManUK]

Looks good, but looks like it could do with more volume. Ie, why no curls on a Wednesday, Saturday and Sunday also?

 

[MilkManUK]

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

Squats

Warmup
Fast walk on treadmill - 5 mins
Stretching
(extra warm up sets as I was pretty cold / tight)
20kg x 5
20kg x 5
55kg x 5
70kg x 5
85kg x 3

5/3/1
100kg x 3
110kg x 3
125kg x 4

Shrugs
3 x 10 - 80kg

Notes
Disappointed in my last set of squats at 125kg, was hoping for more reps than 4, which is only 1 more than the prescribed reps. Wasn't feeling too great coming into this today, could be because I am coming into the last of my nightshifts this week, only got 6 hours sleep, disturbed sleeping & eating pattern etc.

 

[JauntyAngle]

Better than getting 3 reps, when the prescribed reps is 5- my last performance on a 5/3/1 lift.

 

[belph]

Better than getting 3 reps, when the prescribed reps is 5- my last performance on a 5/3/1 lift.

Exactly. Sometimes it's just best to hit the prescribed reps and gtfo.

 

[KnightTemplar]

Exactly. Sometimes it's just best to hit the prescribed reps and gtfo.

Straight from the 2nd edition of 5/3/1. The Force is strong with you, young Padawan.

 

[JauntyAngle]

Better than getting 3 reps, when the prescribed reps is 5- my last performance on a 5/3/1 lift.

 

[belph]

Better than getting 3 reps, when the prescribed reps is 5- my last performance on a 5/3/1 lift.

We all have bad days. You could've failed every rep, but you didn't and you did hit at least three.

 

[MilkManUK]

Thanks guys, I was just expecting a bit more from myself.

 

[belph]

Thanks guys, I was just expecting a bit more from myself.

That's a good thing. Continue to do that. Just don't let failure bug you. It happens to everyone.

 

[KnightTemplar]

I've decided that when I go back to "normal" 5/3/1 as opposed to the Powerlifting version, that I will limit my extra reps to three on the final set. So, for example 3/3/6. I won't be doing true AMAP sets for a very long time.

 

[KnightTemplar]

That's a good thing. Continue to do that. Just don't let failure bug you. It happens to everyone.

Words to live by.