The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    20kg x 5
    20kg x 10
    30kg x 10
    40kg x 3

    5/3/1
    47.5kg x 3
    52.5kg x 3
    60kg x 3 + 7 = 10 reps

    Joker Sets
    62.5kg x 7
    65kg x 6
    67.5kg x 5
    70kg x 2
    72.5kg x 2
    75kg x 1

    First Set Last
    47.5kg x 5 sets of 6 reps

    Front plate raise
    5kg x 105 reps
     
    Last edited: Aug 8, 2017
  2. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    135kg x 3
    155kg x 3
    175kg x 3 + 4 = 7 reps

    Joker Sets
    180kg x 3
    185kg x 3
    190kg x 3

    First Set Last
    135kg x 3 sets of 5 reps

    Barbell Shrugs
    100kg x 5 sets of 10 reps

    Barbell Curls
    32.5kg x 4 sets of 12 reps

     
  3. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    70kg x 5
    75kg x 3

    5/3/1
    80kg x 3
    90kg x 3
    102.5kg x 3 + 5 = 8 reps

    Joker Sets
    105kg x 6
    107.5kg x 5
    110kg x 4
    112.5kg x 2
    115kg x 1

    First Set Last
    80kg x 5 x 5
     
  4. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    80kg x 5
    90kg x 3

    5/3/1
    95kg x 3
    110kg x 3
    122.5kg x 3 + 10 = 13 reps

    Joker Sets
    130kg x 8
    135kg x 6
    140kg x 5
    145kg x 5
    150kg x 3
    160kg x 1

    First Set Last
    95kg x 20

    SOHP
    47.5kg x 5 x 5

    Push Press
    50kg x 5
    60kg x 3
    70kg x 3
    80kg x 3
    90kg x 3
    95kg x 2

    Best squat session since my operation.
     
    Last edited: Aug 11, 2017
  5. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5

    5/3/1
    50kg x 5
    57.5kg x 3
    62.5kg x 1 + 8 = 9 reps

    Joker Sets
    65kg x 7
    67.5kg x 6
    70kg x 3
    72.5kg x 2
    75kg x 2
    77.5kg x 2
    80kg x 1

    First Set Last
    50kg x 5 x 5

    Front Squat
    60kg x 5
    80kg x 5
    90kg x 3
    100kg x 3
    110kg x 1
    120kg x 1

    Front Plate Raise
    10kg x 20
    10kg x 20
    10kg x 15
    10kg x 15

     
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  6. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Looking pretty jacked, CP.
     
  7. MilkManUK

    MilkManUK Brown Belt

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    Thanks Aleks.

    Nothing in the tank for today's training so did pretty much the minimum and called it a day.

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


    Warmup
    60kg x 5
    100kg x 5
    140kg x 3

    5/3/1
    145kg x 5
    165kg x 3
    185kg x 1 + 3 = 4 reps
     
  8. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 10
    50kg x 10
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    85kg x 5
    97.5kg x 3
    107.5kg x 1 + 6 = 7 reps

    Joker Sets
    110kg x 5
    112.5kg x 3
    117.5kg x 1

    First Set Last
    85kg x 10
    85kg x 10
    85kg x 7
    85kg x 7
    85kg x 6

    Deadlift (what I should have done yesterday but didn't)

    85kg x 3 sets of 5 reps
    100kg x 2 sets of 5 reps
    120kg x 5
    145kg x 3 sets of 5 reps
     
    Last edited: Aug 16, 2017
  9. MilkManUK

    MilkManUK Brown Belt

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    SOHP
    20kg x 10
    30kg x 10
    40kg x 10
    50kg x 5 x 5

    Trap Bar Shrugs
    65kg x 20
    105kg x 4 sets of 10 reps

    Barbell Curls
    40kg x 3 sets of 7 reps
    35kg x 7
    32.5kg x 7
    30kg x 7
    20kg x 7

    Squat session tomorrow, then off to the beautiful Lake District for a few days camping.
     
  10. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    20kg x 5
    60kg x 5
    80kg x 5
    100kg x 3

    5/3/1
    102.5kg x 5
    115kg x 3
    130kg x 1 + 9 = 10 reos

    Joker Sets
    135kg x 8
    140kg x 6
    150kg x 4
    160kg x 2
    170kg x 1

    An improvement on last week's session, so that's good.
     
  11. MilkManUK

    MilkManUK Brown Belt

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    Back from a short camping break in the Lake District.

    Increase in training maxes.
    SOHP: 65kg - 67.5kg
    Deadlift: 192.5kg - 195kg
    Bench: 112.5kg - 115kg
    Squat: 135kg - 140kg

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5

    5/3/1
    45kg x 5
    52.5kg x 5
    57.5kg x 5 + 8 = 13 reps

    Joker Sets
    60kg x 9
    62.5kg x 7
    65kg x 4
    67.5kg x 3
    70kg x 2

    First Set Last
    45kg x 5 sets of 10 reps

    Front Plate Raise
    10kg x 4 sets of 15 reps
     
  12. miaou

    miaou barely keeping it together

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    What?

    Why?
     
  13. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Seconded.
     
  14. boingyman

    boingyman Green Belt

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    Nice training log. How are you liking the 531 program? and how do you like adding in the joker set and first set last?

    I never did try 531, but I would consider it if my time can allow it. Just looking into options after I'm done with what I'm currently doing in what I'm projecting 4-6 weeks.
     
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  15. MilkManUK

    MilkManUK Brown Belt

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    Do you mean why I have pitched my training max so low compared to what I managed to squat the other day?

    Well, since my operation, my squat has been the slowest to progress and has been a bit of a struggle. I pitched my training max low to ensure I could get quality reps in and not be missing any. Using the "joker sets" when I feel good, I can see where it takes me that day, but I don't think I could be doing that every session. Also, all my training for the last 3 weeks has been at home, as I have been working from home the whole time, this also means I have had more time to dedicate to my sessions, take more rest between sets etc. I'm not so sure I'd be doing as much if I were limited to an hour-ish gym session during my lunch break.
     
  16. MilkManUK

    MilkManUK Brown Belt

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    Thanks @boingyman I always seem to come back to 5/3/1 and really think the addition of joker sets and first set last is a much needed way to get in some extra volume and some auto-reguation. The programme is pretty flexible, which I also like. I'd suggest giving it a try, using at least the first set last and see how you go.
     
  17. boingyman

    boingyman Green Belt

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    Thanks for the input. I'll look into it. I always tend to go back to my old ways of training so want to be open to new things I haven't tried. If I don't try this the next training cycle, maybe the next one after that at the start of 2018. I'm also looking at all these 5x5 variations and even that GZCL method that someone told me about. I'm sure they are all good, I just need to pick one and stick with it for a extended period of time.
     
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  18. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1
    127.5kg x 5
    147.5kg x 5
    167.5kg x 5 + 3 = 8 reps

    First Set Last
    127.5kg x 3 sets of 5 reps

    Barbell Curls
    20kg x 2 sets of 25 reps
     
  19. MilkManUK

    MilkManUK Brown Belt

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

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

    5/3/1

    75kg x 5
    87.5kg x 5
    100kg x 5 + 5 = 10 reps

    Joker Sets
    102.5kg x 8
    105kg x 4
    107.5kg x 3

    First Set Last
    75kg x 3 sets of 5 reps

    Trapbar Deadlift
    65kg x 5
    105kg x 5
    145kg x 5
    185kg x 2
    205kg x 4
    225kg x 2
     
  20. MilkManUK

    MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    80kg x 5
    90kg x 3

    5/3/1
    92.5kg x 5
    105kg x 5
    120kg x 5 + 10 = 15 reps

    Joker Sets
    130kg x 9
    135kg x 6
    140kg x 6
    150kg x 5
    160kg x 3
    170kg x 1

    First Set Last
    92.5kg x 20

    Time to smash some hog roast
     

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