The MilkMan delivers

[MilkManUK]

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

Few minutes heavybag work to warm up.

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
120kg x 3
135kg x 3
155kg x 3 + 3 = 6 reps

Few rounds heavybag work afterwards

 

[kotriz]

good job!

 

[MilkManUK]

good job!

Thank you.

Today's training. Treadmill run - 35 minutes, 5.3km.
Nice and easy still.

 

[Uncle Rico]

Some impressive DL there. I've got to incorporate those into my workouts.

 

[MilkManUK]

Some impressive DL there. I've got to incorporate those into my workouts.

Thanks Uncle, my DL seems to have dropped off a bit as of late so I need to work back up on it.

Today's training:

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

Few rounds heavybag work to warm up.

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

Boring But Big
60kg x 10
50kg x 10
50kg x 10
40kg x 10
20kg x 10

Extra Military Press
20kg x 5
20kg x 5
30kg x 5
40kg x 5
50kg x 5
60kg x 1
60kg x 1
60kg x 1
60kg x 1

Squats tomorrow, need to redeem myself after last week's failure.

 

[Uncle Rico]

I know there's some big dead lifters at Sherdog, but still 341lbs for 3 or 6 reps is very good. You're 1 rep max is probably 375 or 385.

 

[MilkManUK]

I know there's some big dead lifters at Sherdog, but still 341lbs for 3 or 6 reps is very good. You're 1 rep max is probably 375 or 385.

It currently stands at 418lbs. I'm hoping to break the 440lbs mark soon though!

 

[Pearse Shields]

It currently stands at 418lbs. I'm hoping to break the 440lbs mark soon though!

Race you to 450?

 

[MilkManUK]

Race you to 450?

Yeah, why not. Loser get's a "cook the man some eggs" Jake the Muss AV.

 

[MilkManUK]

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

Couple of rounds on the heavybag to warm up.

Warmup
20kg x 5
60kg x 5
80kg x 3

5/3/1
105kg x 3
120kg x 3
140kg x 3 + 1 = 4 reps

Boring But Big
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Felt like crap going in to the session today - have been sleeping poorly, got a cold, and to top it off, forgot my shorts so had to squat in my work trousers. So all things considered, I'm pretty happy with how it went today.

 

[Uncle Rico]

Wow 418 is good by any standard - way better than my 255 I'll take 350 in the next year and a half and be happy.

 

[MilkManUK]

Wow 418 is good by any standard - way better than my 255 I'll take 350 in the next year and a half and be happy.

I disagree with it being good by any standard, but it's heading in the right direction, which is what counts. I bet when you get to 350 you will be happy for a short while, and then look to get to 400!

Today's training.

20 minute treadmill run - 3.25km.

Was meant to be going for 5km, but I had to abort the mission early to dash to the toilet!

 

[Kinglee]

I had to squat in trousers recentley-was not good.

Are you happy with 531? I think I'll be sticking with it for some time, only issue I have is the one top work set for squats/pressing, which I feel isn't always enough. I guess as I ramp the weight up this will not be an issue?

 

[MilkManUK]

I had to squat in trousers recentley-was not good.

Are you happy with 531? I think I'll be sticking with it for some time, only issue I have is the one top work set for squats/pressing, which I feel isn't always enough. I guess as I ramp the weight up this will not be an issue?

Hi mate. I've been running 5/3/1 for a year now and I love it, can see me running this for quite some time to be honest. I would think as the weight ramps up you will find it enough. What version are you doing? - I know there are a few variations out there.

 

[MilkManUK]

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

5 minutes on treadmill to warmup.

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

5/3/1
50kg x 5
60kg x 5
65kg x 1 + 2 = 3 reps. Disappointing, so then did:
65kg x 1
65kg x 1
65kg x 1

Boring But Big
35kg x 10
35kg x 10
35kg x 10
35kg x 10
25kg x 10

Cardio
20 minutes on treadmill - 2.8km

 

[MilkManUK]

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

Warmup
60kg x 5
80kg x 5
100kg x 3

5/3/1
130kg x 5
145kg x 5
160kg x 1 + 3 = 4 reps.

Seated Rows
30kg x 10
40kg x 10
50kg x 10
60kg x 10
30kg x 10

 

[jhthm]

Yeah, why not. Loser get's a "cook the man some eggs" Jake the Muss AV.

"Just cook us some fucking eggs will ya?!"

I love that movie

 

[MIDMOBOX]

Solid consistent work

*insert random workout related pic

 

[Uncle Rico]

Nice job on the military press- 132 x 5

 

[MilkManUK]

"Just cook us some fucking eggs will ya?!"

I love that movie

It's a classic, the sequal - not so much.