The MilkMan delivers

Solid work! Congrats on all the recent PRs (reps and 1RM).

5/3/1 really is a great program.

What is your BW?
 
Stonebreaker said:
Nice PR.

Solid lift.

Good work. :)
Click to expand...

Thanks very much!

dinpappa said:
Congrats with the recent PR`s !
Click to expand...

Thank you din!

toonie said:
Solid work! Congrats on all the recent PRs (reps and 1RM).

5/3/1 really is a great program.

What is your BW?
Click to expand...

Thank you toonie. I am loving 5/3/1, I can't see me moving from it for a very long time, and I still have a lot more weight to put on the bar.
My B/W has stayed a steady 217lbs since just after Christmas.
 
Not been logging my workouts recently, so playing catch-up now.

14-5-2012
Cycle 5, Week 1, Day 1 - O/H Press

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

5/3/1
45kg x 5
50kg x 5
55kg x 5 + 2 = 7 reps
---------------------------------------------------------------------------------

15-5-2012
Cycle 5, Week 1, Day 2 - Deadlift

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

5/3/1
105kg x 5
120kg x 5
140kg x 5 + 3 = 8 reps

---------------------------------------------------------------------------------

17-5-2012
Cycle 5, Week 1, Day 3, Bench Press

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

5/3/1
65kg x 5
75kg x 5
85kg x 5 + 5 = 10 reps. Rep PR

Boring But Big
3 x 10 - 60kg
1 x 10 - 40kg

---------------------------------------------------------------------------------

18-5-2012
Cycle 5, Week 1, Day 4 - Squat

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

5/3/1
90kg x 5
110kg x 5
120kg x 5 + 1 = 6 reps

Boring But Big
5 x 10 -70kg

Note: Severe DOMS after this session, recovered yesterday (22nd May), thanks Boring But Big

---------------------------------------------------------------------------------

Week 2 to follow.
 
Last edited:
21-5-2012
Cycle 5, Week 2, Day 1 - O/H Press

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

5/3/1
45kg x 3
50kg x 3
60kg x 3 +2 = 5 reps

Dips
3 x 8 bodyweight only

Barbell Shrugs
60kg x 10
80kg x 8
80kg x 8
100kg x 6
---------------------------------------------------------------------------------
23-5-2012
Cycle 5, Week 2, Day 2 - Deadlift

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

5/3/1
115kg x 3
130kg x 3
145kg x 3 + 4 = 7 reps. Rep PR

Few rounds of bagwork afterwards and then stretching.
 
Cycle 5, Week 2, Day 3 - Bench Press

Warmup
40kg x 5
50kg x 5
60kg x 3

5/3/1
70kg x 3
80kg x 3
90kg x 3 + 2 = 5 reps.

Pretty disappointed with this, seeing as my rep max is 7 reps for 90kg. However I am on nights at work, so only got 5 hours of sleep. Plus the bench was being used when I got to the gym, so did 3 rounds of boxing on the heavy bag, which took a bit out of me I guess.

Did some further bagwork after the bench session too.
 
Cycle 5, Week 2, Day 4, Squat

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

5/3/1
100kg x 3
115kg x 3
130kg x 3 + did not complete any extra reps.

Had to rush today's session due to my train being delayed (a frequent occurance unfortunately) and having to get to work on time.

Not a great session but did the prescribed reps and got out.
 
Still catching up...

Cycle 5, Week 3, Day 1 - O/H Press

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

5/3/1
50kg x 5
55kg x 3
60kg x 1 + 5 = 6 reps

-------------------------------------------------------

Cycle 5, Week 3, Day 2 - Deadlift

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

5/3/1
120kg x 5
140kg x 3
155kg x 1 + 4 = 5 reps

-----------------------------------------------------------

Did not get to do Day 3 (Bench) and Day 4 (Squats) due to going away on a mini-break, also did not do my deload week, just took the entire week off, as I have been doing the whole time while running 5/3/1
 
Cycle 6, Week 1, Day 1 - O/H Press

Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 5
50kg x 5
60kg x 5 + 1 = 6 reps.

Also did some squats, as I feel I need to increase the frequency on these as 1 x a week is not seeing much in the way of progress for me.

Squats
70kg x 5
90kg x 5
100kg x 5
120kg x 2
130kg x 2

Back off set of 70kg x 5 afterwards.
 
Cycle 6, Week 1, Day 2, Deadlift

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

5/3/1
110kg x 5
125kg x 5
140kg x 5 + 4 = 9 reps. New rep PR.

Bit of bagwork and padwork afterwards.
 
Cycle 6, Week 1, Day 3 - Bench

Warmup
20kg x 5
20kg x 5
30kg x 5
60kg x 5
60kg x 3

5/3/1
65kg x 5
75kg x 5
85kg x 5 + 4 = 9 reps

BBB
60kg x 10
60kg x 10
60kg x 6
40kg x 10
40kg x 10
 
How come you are not doing any assistance? Just pressed for time or are you just not logging it or something. Also curious if you have reset your maxes yet in your 6 cycles of 5-3-1?

Good progress in here lately regardless!
 
moyy said:
How come you are not doing any assistance? Just pressed for time or are you just not logging it or something. Also curious if you have reset your maxes yet in your 6 cycles of 5-3-1?

Good progress in here lately regardless!
Click to expand...

Thanks!

Yeah I'm pretty much just pressed for time, I only get access to the gym when I'm at work, and I work on a shift so I'm not in every day, or even every week. I also still try to get a little bit of boxing bagwork & padwork done so sometimes split my workout in 2 - get the main lift done and then hit the bags.
 
Random session today before tomorrow's 5/3/1 squat session

Boxing
Heavybag work - few rounds
Pear bag work - few rounds

Biceptorz Barbell Curlz
35kg x 5
35kg x 5
35kg x 5
35kg x 5

Dumbbell Shrugs
75kg x 10
80kg x 8

Light Squats
20kg x 5
70kg x 5
70kg x 5
70kg x 5
90kg x 5
100kg x 5

Sauna afterwards
 
Cycle 6, Week 1, Day 4 - Squats

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

5/3/1
95kg x 5
110kg x 5
125kg x 5 +2 = 7 reps. Rep PR.

BBB
70kg - 4 sets x 10 reps
60kg x 10

Best squat session in a while.
 
MilkManUK said:
Thanks!

Yeah I'm pretty much just pressed for time, I only get access to the gym when I'm at work, and I work on a shift so I'm not in every day, or even every week. I also still try to get a little bit of boxing bagwork & padwork done so sometimes split my workout in 2 - get the main lift done and then hit the bags.
Click to expand...

Why would a milkman have access to a gym at work? honest question...
 
Kinglee said:
Why would a milkman have access to a gym at work? honest question...
Click to expand...

Honest question so it deserves an honest answer. I am not a milkman by profession, it's just an old nickname. TelecommunicationsEngineerUK doesn't have the same ring to it!
 
On my week off this week, but went in for some overtime today so hit the gym for a deadlift session (not 5/3/1).

60kg x 5
70kg x 5
80kg x 5
100kg x 5
140kg x 1
160kg x 1
180kg x 1
190kg x fail :-(

180kg went up quick and easy, so I felt confident about pulling 190kg for a new PR. It just wasn't to be though, tried and failed twice, perhaps 180kg took more out of me than I thought.

Cheered myself up by doing barbell curlz.
35kg x 10
35kg x 10
35kg x 7
35kg x 6
 
Nice squatting the other day. Too bad about the deadlift. Still time though!
 
Thanks scoop. I'm pretty sure I'll hit 190kg by the time the comp ends.
 
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