The MilkMan delivers

Nice pulling.

Thank you.

Today's training:

5/3/1, Cycle 1, 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 + 5 = 8 Reps. Rep PR!

Boring But Big
60kg x 10
60kg x 8
40kg x 10

Did not complete Boring But Big, was pushed for time (also didn't get enough rest inbetween my AMRAP 5/3/1 set and the first BBB set...hence the failure!)
 
5/3/1 Cycle 1, Week 2, Day 4, Squats

Warmup
20kg x 5
20kg x 5
40kg x 5
40kg x 5
60kg x 3
60kg x 3

5/3/1
105kg x 3
120kg x 3
140kg x 1
140kg x 3 + 0

Notes
Messed up on my first attemp at 140kg, lower back felt tight so racked it after 1st rep and rested for a while. Managed to do the prescribed reps afterwards-140kg x 3 but didn't manage any more reps.

Did not do boring but big, did 5 sets of 10 at 70kg on leg press instead and then 4 x 8 at 35kg barbell curls.

Sucks because I just started feeling like I was making progress on squats. Might just need a week off.
 
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Cycle 1, Week 3, Day 1 -Military Press

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

5/3/1
50kg x 5
55kg x 3
60kg x 1 + 6 = 7 reps

Boring But Big
40kg x 10
35kg x 10
35kg x 6
30kg x 10
30kg x 10

Few rounds on heavy bag afterwards, mainly working boxing combos and finishing off with a low kick after each combo.
 
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Cycle 1, Week 3, Day 2 - Deadlift

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

5/3/1
125kg x 5
140kg x 3
155kg x 1 + 4 = 5 reps

Notes
Deadlifts felt pretty good today, have had some back pain the last couple of deadlift & squat sessions, so really concentrated on form today and all is well. Chalk is making a nice difference, although did not beat my rep PR at this weight.
 
Cycle 1, Week 3, Day 3 - Bench Press

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

5/3/1
75kg x 5
85kg x 3
95kg x 1 + 4 = 5 reps. Not nearly as much as I was hoping for.

Boring But Big
50kg x 5 x 10

Light Squat Session
20kg x 5
20kg x 7
40kg x 5
60kg x 5
80kg x 5
100kg x 5
 
HeavyGrips work

HG100 x 6 both hands
HG100 x 6 both hands inverted
HG100 x 6 both hands
HG100 x 6 both hands inverted

HG150 X 5 both hands

HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands

HG250 fail x multiple attemps (still)
 
Cycle 1, Week 3, Day 4 - Squats

Right knee giving me jip, so got some extra warmup sets in.

Warmup
40kg x 5
40kg x 5
50kg x 5
50kg x 5
70kg x 3
90kg x 3

5/3/1
115kg x 5
130kg x 3
145kg x 1 - did not do any further reps due to knee.

Leg Press
70kg x 10 x 5 sets

Barbell Bicep Curls
35kg x 8
35kg x 8
40kg x 5

Deload next week, looking forward to it.
 
Do you have knee sleeves? I just got some cheap elasticated ones from ebay, good for keeping knees warm. Feels comfortable
 
Do you have knee sleeves? I just got some cheap elasticated ones from ebay, good for keeping knees warm. Feels comfortable

Hi Albion, no I don't...I don't have any equipment. Only just got round to buying chalk a couple of weeks ago!

Hopefully it will pass, deloading next week so that should ease it for a while.
 
No gym tonight, had an extra hour in bed.

Been doing some HeavyGrips gripper work while at work.

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

HG150 x 8 both hands
HG150 X 6 both hands

HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 1 both hands
HG200 x 7 both hands
 
Card tearing - just for sh!ts and giggles

Never tried card tearing before. I have small, weak, hands that have suffered breaks in the past, so hand strength is not a strong point for me and they have frequently failed me on my deadlifts.

Anyway, it's something else to do alongside my grippers while working the nightshift...I would love to be able to tear a full deck one day.

Tonight I tore:
10 cards
15 cards
20 cards
20 cards
25 cards
 
Cycle 1, Week 4 **Deload**, Day 1 - Military Press

Warmup
20kg x 5
20kg x 5
20kg x 3

5/3/1
25kg x 5
35kg x 5
40kg x 5

Did some singles afterwards:

50kg x 1
55kg x 1
60kg x 1
65kg x 1

Push Press
70kg x 1
75kg x 1
80kg x 1

Few rounds on the heavy bag afterwards.
 
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Card tearing - just for sh!ts and giggles

Never tried card tearing before. I have small, weak, hands that have suffered breaks in the past, so hand strength is not a strong point for me and they have frequently failed me on my deadlifts.

Anyway, it's something else to do alongside my grippers while working the nightshift...I would love to be able to tear a full deck one day.

Tonight I tore:
10 cards
15 cards
20 cards
20 cards
25 cards

That's good for a first time almost half a pack. You'll do it eventually, no one tears a pack of cards first go ( i think).

Just keep adding cards slowly. The first time i tore a full deck it took me about 3-4 minutes before i could finish the tear and was a workout in itself.
Be aware that it knocks the shit out of your hands if done too frequently as well as sore elbows and/or shoulders.
A good tip: If you're tearing one hand on top, one on bottom, squeeze the fuck out of the pack on the bottom hand, really pinch that deck as if you want to crush those cards, then the top hand will create the tear more easily. Once you get the tear usually around an inch into the pack, turn the cards length ways , stick the forefinger into the tear and finish it that way, (as i mostly do)
Some decks are harder than others as well, as you'll find out if you're serious about tearing. I get a lot of cards from a nearby store and they're 39p a pack, so shop around cos you can pay up to 2 nicker for some and it gets expensive.
Best time to tear is after a weights workout, the hands are warmed up fully and are strong and it makes a big difference from tearing cold.
Good luck, its a nice feat of strength, there is no trick to it, its pure strength. I'm not far off tearing 2 decks(together), can also tear a deck in half , then quarters and is always a mind blower to onlookers, especially when you can tear a deck in under 3 seconds.:cool:
 
That's good for a first time almost half a pack. You'll do it eventually, no one tears a pack of cards first go ( i think).

Just keep adding cards slowly. The first time i tore a full deck it took me about 3-4 minutes before i could finish the tear and was a workout in itself.
Be aware that it knocks the shit out of your hands if done too frequently as well as sore elbows and/or shoulders.
A good tip: If you're tearing one hand on top, one on bottom, squeeze the fuck out of the pack on the bottom hand, really pinch that deck as if you want to crush those cards, then the top hand will create the tear more easily. Once you get the tear usually around an inch into the pack, turn the cards length ways , stick the forefinger into the tear and finish it that way, (as i mostly do)
Some decks are harder than others as well, as you'll find out if you're serious about tearing. I get a lot of cards from a nearby store and they're 39p a pack, so shop around cos you can pay up to 2 nicker for some and it gets expensive.
Best time to tear is after a weights workout, the hands are warmed up fully and are strong and it makes a big difference from tearing cold.
Good luck, its a nice feat of strength, there is no trick to it, its pure strength. I'm not far off tearing 2 decks(together), can also tear a deck in half , then quarters and is always a mind blower to onlookers, especially when you can tear a deck in under 3 seconds.:cool:

Thanks for the tips Bull, really useful. i was impressed by your youtube vids and the thought of getting beers in return for tearing a deck is all the encouragement I need!
 
^^^^

Yeah, Beer is always a great incentive.

I forgot to add, PINCH GRIPPING! Its the very best accessory exercise for card tearing, do one hand and two hand pinches with 2 weight plates smooth side out. I like to do it for time and try to beat the last time each workout.
I got up to an 80lb+ one hand pinch, two 33's (15k) plates with a loading pin thru the middle holding additional small plates. Also if you get a piece of wood 4" wide x 1" thick about 8 " length and tie some thin rope around it in the centre, attach weight plates to the rope and pinch lift the wood. The thickness is slightly wider than a deck and is really good for pinch grip strength.
Good luck mate!
 
Thanks for the additional tips Bull.

Today's training:
Cycle 1, Week 4 ** Deload**, Day 2 - Deadlift

Warmup
60kg x 5
60kg x 5
60kg x 3

5/3/1
65kg x 5
80kg x 5
100kg x 5

Nice and easy.

20 minutes of bagwork afterwards, a boxing promoter in the gym asked if I wanted to fight on one of his shows, it's been off my radar for a while now so I told him it's unlikely but I'd get in touch if I change my mind.
 
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Nice grip work in here. Some good advice and insight!
 
Nice grip work in here. Some good advice and insight!

Thanks, but my grip is really terrible, it's not really a priority in my training but gives me something constructive to do with my hands when I work nights at my desk based job. It would be cool to tear a deck of cards, more as a gimmicky little thing really, but the main objective is to improve grip for deadlifts.
 
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