The MilkMan delivers

Your squat is a beast, gonna have to push out some heavier singles next cycle to try and get in the same ball park
 
Thanks chaps.

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

O/H Press

Warmup
25kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 5
60kg x 3
65kg x 1 + 2 = 3 reps.

Boring But Big
40kg x 10
40kg x 10
35kg x 10
20kg x 10
20kg x 10
 
5 / 3 / 1 - Cycle 3, Week 3, Day 2

Deadlift

Warmup
60kg x 5
70kg x 5
80kg x 3

5/3/1
105kg x 5
120kg x 3
135kg x 1 + 8 = 9 reps. A rep PR!

Seated machine rows
10 x 25kg
4 x 10 - 40kg

Notes
Very happy with my rep PR, Boring but big was not going to happen so I did seated machine rows, figure this is the first time I have used a machine of some sort for over 2 years!
 
5 / 3 / 1 - Cycle 3, Week 3, Day 3

Bench

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

5/3/1
60kg x 5
70kg x 3
75kg x 1 + 14 = 15 reps.

BBB
2 x 10 - 60kg
3 x 10 - 40kg

BBC
20kg x 10
30kg x 10
50kg x 2
50kg x 2
40kg x 6

Notes
Just got deload week next week and then I can recalculate my training max for bench for the next cycle.
 
5 / 3 / 1 - Cycle 3, Week 3, Day 4

Squats

Warmup
60kg x 5
75kg x 5
80kg x 3

5/3/1
110kg x 5
125kg x 3
140kg x 1 + 1 = 2 reps.

Was hoping for at least 3 reps at 140kg, but nevermind, 2 will have to do.
 
Nice squats MilkMan. All around good training lately.
 
scoopj said:
Nice squats MilkMan. All around good training lately.
Click to expand...

Thank you.

On nights, so just doing a bit of heavy gripper work.

HG100 x 5 both hands
HG100 x 5 both hands
HG150 x 5 both hands
HG150 x 5 both hands
HG200 x 5 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands

HG250 failed both hands, but getting very close to closing with right hand now!
 
This week was meant to be my deload week on 5/3/1, but I decided to use it to test my 1RM on all the lifts as I have next week off work and therefore no gym, so that will act as my deload.

Today's 1RM test: Overhead Press.

5 x 20kg
5 x 30kg
3 x 40kg
3 x 50kg
1 x 55kg
1 x 60kg
1 x 65kg
1 x 70kg (matched PR)

Failed on 72.5kg, had 2 attempts, neither would go up.

Deadlift tomorrow, target is 175kg, which will be an increase of 5kg from my last 1RM, wish me luck.
 
OHP makes me want to go buy smaller plates (say 1 lb or 1.25 lbs) from the hardware store and start microloading like a boss.
 
scoopj said:
OHP makes me want to go buy smaller plates (say 1 lb or 1.25 lbs) from the hardware store and start microloading like a boss.
Click to expand...

Yeah that's how I was feeling today. 2.5kg works out at 5.5lbs so I guess if I look at it in pounds rather than kilos I appreciate how much of a jump in weight it is (for OHP anyway).

Oh, I also forgot to pack my shorts today so had to work out in jeans....Like a boss.

(actually felt like a dick rather than a boss)
 
MilkManUK said:
Yeah that's how I was feeling today. 2.5kg works out at 5.5lbs so I guess if I look at it in pounds rather than kilos I appreciate how much of a jump in weight it is (for OHP anyway).

Oh, I also forgot to pack my shorts today so had to work out in jeans....Like a boss.

(actually felt like a dick rather than a boss)
Click to expand...

Yeah, I took my gym shorts out of my bag day before last for their annual washing and forgot to put them back in, so yesterday I squatted in dress pants.... like a fucking boss. I actually thought about skipping it for a second, but am glad I didn't.
 
scoopj said:
OHP makes me want to go buy smaller plates (say 1 lb or 1.25 lbs) from the hardware store and start microloading like a boss.
Click to expand...

I had a good run on OHP when I bought my ankle weights, did a deep re-set and started micro-loading 1kg at a time. I managed to break into new territory with the SS-style linear progression and I probably gained 5kg in my 1RM over the 4 weeks it took me to work through. I probably could have taken it further, but I stopped to do Smolov Junior and lost all my gains.

While I didn't get too far, I can say that it *felt* great- weights that I was struggling with before the re-set and micro-load were just going up like a breeze. And the 1RM I got after doing it, I've actually never been able to hit again.
 
+1 for the use of ankle weights (or anything else of small weight that is easily stuck on to a barbell) for smaller increments on the OHP.
 
I believe I got my JauntyPoint for micro-loading with ankle weights. Best investment ever.
 
Also remember even thou it was 2.5kg you have to hit the wall sometime, and you had already made a PR, wich is very taxing! Just go straight to it next time while you are still fresh and it might be a different result :)

Point is you worked hard up until that point, also its taxing not only on the shoulder but on the mind, you psyched yourself up and did 70kg. Its often a little "crash and burn" after that and its hard to get back in the zone. Earlier i always tried a little more, each time i set a PR, resulting in every pr was overshadowed by a failed next rep. Now i take what i get and stop before failiure, because this gives me a mental edge the next time.

If 70 felt light, your confidence is way up before 72,5, but if you do 70, then fail 72,5 you dread it more at the next attempt/respect it too much.

A powerlifting friend of mine told me "2 reps left in the tank, is 1 rep in the bank" meaning to save some power and kill it next time, and cherish the PR rather than overshadow it by biting of more than you can chew ;)


Good luck!
 
dinpappa said:
Also remember even thou it was 2.5kg you have to hit the wall sometime, and you had already made a PR, wich is very taxing! Just go straight to it next time while you are still fresh and it might be a different result :)

Point is you worked hard up until that point, also its taxing not only on the shoulder but on the mind, you psyched yourself up and did 70kg. Its often a little "crash and burn" after that and its hard to get back in the zone. Earlier i always tried a little more, each time i set a PR, resulting in every pr was overshadowed by a failed next rep. Now i take what i get and stop before failiure, because this gives me a mental edge the next time.

If 70 felt light, your confidence is way up before 72,5, but if you do 70, then fail 72,5 you dread it more at the next attempt/respect it too much.

A powerlifting friend of mine told me "2 reps left in the tank, is 1 rep in the bank" meaning to save some power and kill it next time, and cherish the PR rather than overshadow it by biting of more than you can chew ;)


Good luck!
Click to expand...

Nice words, thanks Din, I wish I had taken heed of them before going out for my deadlift today! I will be taking this advice from now on I think.

Today I pulled 175kg, which is an increase of 5kg on my last PR, but instead of calling it a day, I went for 180kg and nearly got there, but not quite!

I will be uploading vids of both when I get home tonight.
 
Here's the vids, managed to upload from my phone.
 
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