The MilkMan Delivers: Beyond

Discussion in 'Training Logs' started by MilkManUK, Dec 18, 2015.

  1. MilkManUK

    MilkManUK Brown Belt

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    Concept 2 Rowing machine - 3079m - 12 minutes
    Treadmill walk - 20 minutes
     
  2. MilkManUK

    MilkManUK Brown Belt

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    Coan-Phillipi Deadlift Routine Week 7

    205kg x 2

    Speed Deadlifts
    170kg x 3 x 3 - 120 seconds rest between sets

    Barbell Shrugs
    100kg x 10, 10, 10, 10
    60kg x 20

    Hammer Curls
    15kg each hand x 3 sets of 10 per arm

     
    Last edited: Jul 5, 2017
  3. MilkManUK

    MilkManUK Brown Belt

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    SOHP
    20kg x 5
    30kg x 5
    37.5kg x 5
    45kg x 5
    52.5kg x 10 sets of 5 reps

    Squat
    60kg x 5
    70kg x 5
    85kg x 5
    100kg x 5
    112.5kg x 5
    127.5kg x 5
    65kg x 20

    Bench Press
    65kg x 5
    72.5kg x 5
    82.5kg x 5
    92.5kg x 5 x 5

    Barbell Curls
    25kg x 5 sets of 15 reps
     
  4. MilkManUK

    MilkManUK Brown Belt

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    Trapbar deadlift
    65kg x 5
    105kg x 5
    145kg x 5
    185kg x 4
    205kg x 3
    215kg x 2 x 2

    Trapbar shrugs
    105kg x 4 sets of 15 reps
    65kg x 40

    Front plate raise
    5kg x 100 lol
     
  5. MilkManUK

    MilkManUK Brown Belt

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    Impromptu bench press 1RM contest at my son's Judo club fun day.

    Got 127.5kg which is by far the heaviest I have benched since my operation and only 2.5kg off my PR. Tried for 130kg but failed.

    Top bench was 145kg and the next best was 130kg.
     
    KotovSyndrome likes this.
  6. MilkManUK

    MilkManUK Brown Belt

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    Squat
    60kg x 5
    80kg x 5
    92.5kg x 5
    105kg x 5
    120kg x 5 x 5

    SOHP
    20kg x 5
    27.5kg x 5
    35kg x 5
    40kg x 5
    47.5kg x 5
    55kg x 5
    62.5kg x 5
    47.5kg x 17

    Chin Ups
    BW x 10, 10, 10
     
  7. MilkManUK

    MilkManUK Brown Belt

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    Was meant to do some cardio at the gym today, but forgot my shorts, so I went down and did some bodybuilding type stuff in my jeans and vest...did I look like a dickhead? Why yes, yes I did.
     
  8. MilkManUK

    MilkManUK Brown Belt

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    Coan-Phillipi Deadlift Routine Week 8

    Top Set
    215kg x 1 (meant to be 2)
    210kg x 1

    Speed Deadlifts
    160kg x 3 x 3 (120 Seconds between sets)

    Bench Press
    60kg x 5
    67.5kg x 5
    77.5kg x 5
    87.5kg x 5 x 5



    Based on this, I am re-calculating my desired max for the Coan-Phillipi routine down to 220kg from my original desired max of 225kg
     
  9. MilkManUK

    MilkManUK Brown Belt

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    Concept 2 Rowing Machine: 3125m - 12 minutes on level 10.
    Treadmill walk: 20 minutes
     
  10. Obscure Terror

    Obscure Terror .................................

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  11. MilkManUK

    MilkManUK Brown Belt

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    [​IMG]
     
  12. MilkManUK

    MilkManUK Brown Belt

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    Squat
    60kg x 5
    65kg x 5
    77.5kg x 5
    92.5kg x 5
    105kg x 5
    120kg x 5
    77.5kg x 20

    Overhead Press
    37.5kg x 10 sets x 5 reps

    Trapbar Shrugs
    57.5kg x 4 sets of 20 reps

    Barbell Curls
    30kg x 4 sets of 10 reps
    20kg x 10 reps
     
  13. MilkManUK

    MilkManUK Brown Belt

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    Squat
    60kg x 5
    80kg x 5
    100kg x 5
    120kg x 5
    135kg x 5 x 5

    SOHP
    30kg x 5
    37.5kg x 5
    45kg x 5
    55kg x 5
    62.5kg x 5
    70kg x 3 (meant to be 5)
    55kg x 8 - pathetic AMRAP

    Notes
    Squats were hard - this has been the hardest lift to build up since my operation.
    Felt verrry light headed on the OHP, to the point of nearly fainting - didn't eat nearly enough at the weekend and paying for it now I think.

    B/W: 91kg
     
  14. MilkManUK

    MilkManUK Brown Belt

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    Coan-Phillipi Deadlift Routine Week 9

    Adjusted desired max from 225kg to 220kg.

    Today called for 215kg x 1.

    Speed Deadlifts
    155kg x 2 sets of 3 reps

    Hammer curls
    12.5kg each hand x 3 sets of 12 reps

     
  15. MilkManUK

    MilkManUK Brown Belt

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    Squat
    60kg x 5
    70kg x 5
    85kg x 5
    105kg x 5
    120kg x 5
    135kg x 5
    85kg x 20

    SOHP
    20kg x 5
    30kg x 5
    37.5kg x 5
    45kg x 5
    55kg x 10 sets of 5 reps

    Front plate raise
    5kg x 101
     
  16. MilkManUK

    MilkManUK Brown Belt

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    Coan-Phillipi Deadlift Routine Week 10

    Singles up to 210kg
    220kg - failed, didn't even break it off the floor!

    Speed Deadlifts
    135kg x 2 sets of 3 reps



    Last session before a week's holiday in Turkey. Disappointed I didn't get 220kg, but can work towards that when I return.
     
  17. MilkManUK

    MilkManUK Brown Belt

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    Back from holiday - 10lbs heavier, I guess kebabs and beer everyday whilst not moving much will do that.

    New cycle of 5/3/1 using Joker Sets and First Set Last.

    Training maxes
    SOHP: 65kg
    Deadlift: 192.5kg
    Bench: 112.5kg
    Squat: 135kg

    5/3/1 - Cycle 1, Week 1, Day 1 - SOHP

    Warmup
    20kg x 10
    25kg x 10
    30kg x 5
    35kg x 3

    5/3/1
    42.5kg x 5
    50kg x 5
    57.5kg x 5 + 7 = 12 reps

    Joker Sets
    60kg x 5
    62.5kg x 5
    65kg x 5

    First Set Last
    42.5kg x 5 x 5

    Squat
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5 x 5

    Front Plate Raise
    10kg x 5 sets of 10 reps

    B/W: 97.7kg
     
    Last edited: Aug 2, 2017
  18. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    127.5kg x 5
    145kg x 5
    165kg x 5 + 2 = 7 reps

    Joker Set
    170kg x 5

    First Set Last
    127.5kg x 3 sets of 5 reps

    Barbell Shrugs
    60kg x 4 sets of 25 reps
     
    Last edited: Aug 3, 2017
  19. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    65kg x 5
    70kg x 3

    5/3/1
    75kg x 5
    85kg x 5
    97.5kg x 5 + 4 = 9 reps

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

    First Set Last
    75kg x 5 x 5

    Barbell Curls
    30kg x 2 sets of 15 reps
    30kg x 10
    20kg x 15
     
    Last edited: Aug 7, 2017
  20. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    42.5kg x 5
    50kg x 5
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    90kg x 5
    102.5kg x 5
    115kg x 5 + 10 = 15 reps

    Joker Sets
    120kg x 5
    125kg x 5
    130kg x 5
    140kg x 3 sets of 2 reps

    First Set Last
    90kg x 5 x 5

    SOHP
    42.5kg x 5 x 5
     
    Last edited: Aug 7, 2017

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