The MilkMan delivers

[MilkManUK]

Can't believe I forgot to enter my most important lifting of today in my earlier posts:

BBC: Biceptorz Barbell Curlz

35kg x 8
35kg x 8
40kg x 5
40kg x 5
45kg x 3

 

[MilkManUK]

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

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

5/3/1
70kg x 3
75kg x 3
85kg x 3 + 5 = 8 reps. Rep PR (I think)

Also did squats today as I wont have access to the gym until Monday. Will be detailed in next post.

 

[MilkManUK]

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

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

5/3/1
95kg x 3
110kg x 3
125kg x 3 + 3 = 6 reps. Rep PR. Last rep was a grinder.

Couple of rounds heavybag work, mainly boxing but also incorporated some Overeem vs Lesnar inspired techniques - step in knees, left liver kicks etc.

 

[dinpappa]

Still way above minimum! You are right on track to good numbers this summer! Keep it up!

 

[MilkManUK]

Still way above minimum! You are right on track to good numbers this summer! Keep it up!

cheers din, I'm in it for the long term, so will be happy with decent numbers come the winter.

 

[dinpappa]

cheers din, I'm in it for the long term, so will be happy with decent numbers come the winter.

 

[MilkManUK]

I would love to have a cloak like that.

Get to gym. Hit big numbers. Have shower. Get dressed. Put on awesome animal fur cloak. Leave Gym. Like a boss.

 

[dinpappa]

I would love to have a cloak like that.

Get to gym. Hit big numbers. Have shower. Get dressed. Put on awesome animal fur cloak. Leave Gym. Like a boss.

Not to forget a big bad Sword! Haters gonna hate!

 

[MilkManUK]

5/3/1 Cycle 4, Week 3, Day 1 - Overhead Press

Warmup
30kg x 5
35kg x 5
40kg x 3

5/3/1
45kg x 5
55kg x 3
60kg x 1 + 5 = 6 reps. Rep PR.

Felt pretty solid.

Few rounds on the heavybag afterwards and a round on the maize bag working "dirty boxing", elbows, nice bit of sneaky headbutting etc.

Stretching to finish.

 

[MilkManUK]

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

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

5/3/1
120kg x 5
135kg x 3
150kg x 1 + 3 = 4 reps. Rep PR.

Notes
Could have definately got more on the last set. Hands were very sweaty (did not use chalk) and the bar was slipping out of my hands, I reckon I was good for another 2 reps at least, but still a rep PR. Chalk is now being ordered!

Afterwards did 4 rounds heavybag work, mainly boxing, low kicks and knees.

 

[MilkManUK]

5/3/1 Cycle 4, Week 3, Day 3 - Bench Press

Warmup
30kg x 5
40kg x 5
60kg x 3

5/3/1
75kg x 5
80kg x 3
90kg x 1 + 6 = 7 reps. Rep PR.

Boring But Big
60kg x 10 x 2
50kg x 10
40kg x 10 x 2

Few round on heavybag afterwards.

 

[MilkManUK]

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

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

5/3/1
110kg x 5
115kg x 3
130kg x 1 + 3 = 4 reps. Rep PR

BBC
35kg x 8
40kg x 5 x 3
45kg x 3

 

[DrBdan]

Rep PRs all over the place! Great work.

 

[MilkManUK]

Rep PRs all over the place! Great work.

Thanks DrSkinny! I'm really enjoying 5/3/1, can see me sticking with it for a long time. Gonna do a week of heavy singles next week before deloading.

 

[MilkManUK]

1RM test day - O/H press
20kg x 5
30kg x 5
40kg x 5
50kg x 1
60kg x 1
72.5kg x 1. New PR (increase of 2.5kg)

 

[CRZA]

pr, pr and pr. Good work man. Keep it up

 

[MilkManUK]

pr, pr and pr. Good work man. Keep it up

Thank you. Here's another one for today (and a failed PR attempt too!)

Deadlift 1RM test.

60kg x 5
80kg x 5
100kg x 4
120kg x 1
140kg x 1
160kg x 1
180kg x 1 (new PR, increase of 5kg on previous PR)

Benchpress 1RM test
20kg x 5
40kg x 5
60kg x 5
80kg x 2
90kg x 1
100kg x 1
110kg - Fail.

Was pretty confident before and during today's session that 110kg would go up on the bench, but it wasn't to be. Just one new PR for me today. Will upload vid of deadlift later.

 

[CRZA]

congrats on 180, a good milestone. Thats 400lbs I think!
I think you might have a better chance of making the bench PR if you did it first.
Two PR attempts in a day gets weary.

 

[MilkManUK]

congrats on 180, a good milestone. Thats 400lbs I think!
I think you might have a better chance of making the bench PR if you did it first.
Two PR attempts in a day gets weary.

Thank you, and agreed about the 2 PR attempts in a day, won't be trying that again for a while, squat tomorrow though and then a week off completley.

Here is the vid for the Deadlift, you can't see that it's 180kg, as I couldn't really get a good filming position. It's on Dailymotion, not sure what has happened to my YouTube a/c.

 

[Stonebreaker]

Nice PR.

Solid lift.

Good work.