The MilkMan delivers

[MilkManUK]

Good work in here, MM.

Thanks KT. I think the slight change in my programme was just what I needed.

 

[MilkManUK]

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

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

5/3/1
117.5kg x 5
135kg x 5
155kg x 5

Joker Sets
165kg x 3
170kg x 3
175kg x 2
180kg x 1
190kg x 1

Notes
This was done yesterday morning following my nightshift. My left knee was bothering me slightly so did not push the reps on the AMRAP set and did not do the first set last back off sets either.

 

[Flash_Monsta]

So... pulled 200 yet?

 

[AlVThom]

Nice work on the joker sets, especially after the main sets mate

 

[MilkManUK]

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

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

5/3/1
70kg x 5
80kg x 5
90kg x 5 + 5 = 10 reps

Joker Sets
100kg x 5
105kg x 3
110kg x 2

First Set Last
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 10

 

[MilkManUK]

So... pulled 200 yet?

Hi.....no and not even tried since my last attempt a while ago. I'm pretty sure it's there now though. I may attempt it this weekend when I'm at work.

 

[MilkManUK]

Nice work on the joker sets, especially after the main sets mate

Thanks Thom, I'm liking the extra work since I made the programme adjustments.

 

[MilkManUK]

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

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

5/3/1
97.5kg x 5
112.5kg x 5
127.5kg x 5 + 1 = 6 reps

Joker Sets
140kg x 3
150kg x 3
160kg x 1

First Set Last
100kg x 10

Notes
Some slight knee pain bothering me still, so took it easy on the volume.

 

[KnightTemplar]

So... pulled 200 yet?

Hi.....no and not even tried since my last attempt a while ago. I'm pretty sure it's there now though. I may attempt it this weekend when I'm at work.

Good luck if you do, man. I hope to pull 180 - 185 this year. 200 is a bit further down the road.

 

[MilkManUK]

Bit of higher volume, upper body stuff today, before deadlifts tomorrow.

Bench Press
20kg x 10
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
100kg x 4
100kg x 3
100kg x 2
100kg x 2
60kg x 10
60kg x 10

Dumbbell curls
5 sets of 10 reps

Seated Rows
25kg x 15
40kg x 12
45kg x 10
50kg x 10
55kg x 10
60kg x 10
65kg x 10

Triceps Pulldowns
5 sets of 10

Stretching

 

[MilkManUK]

5/3/1 - Cycle 1, Week 6, Day 1 - Military Press

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

5/3/1
55kg x 5
62.5kg x 3
70kg x 1 + 4 = 5 reps

First Set Last
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

(meant to be 55kg, but couldn't be bothered messing around with the plates after the 70kg set)

Also, done on the same day:

5/3/1 - Cycle 1, Week 6, Day 2 - Deadlift

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

5/3/1
135kg x 5
155kg x 3
172.5kg x 1

Joker Sets
180kg x 1
190kg x 1
200kg x 1 - FINALLY!!!!! PR (new 1RM)

[YT]7Pj6lri4YDw&list=UUEg_ZH8pm2L3jxCD9a_MmHA[/YT]

[YT]xk8mm1Qmt-Y[/YT]

 

[AlVThom]

Nice! Good work mate, Beyond 5/3/1 seems to be doing well for you, keep grinding!

 

[KidAlchemy]

Good stuff, congrats!

 

[Flash_Monsta]

Nice job, Milk.

 

[JauntyAngle]

Eat. My. Goal.

 

[MilkManUK]

Thanks guys. I was relieved more than anything to finally get that number up. It's been a long time coming.

 

[fbmmofo]

Congrats on new pr milkman. Good work

 

[Uncle Rico]

Great job MilkMan!

 

[rikwebb]

Congratulations mate!

 

[DonBude]

Very nice, MM. Congrats!