The MilkMan Delivers: Beyond

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

  1. boingyman

    boingyman Green Belt

    Joined:
    Nov 20, 2006
    Messages:
    1,114
    Likes Received:
    592
    Nice 15 rep on the squat. I hate high rep squats!

    Do you have or know any good Beyond 531 excel spreadsheets available that includes Joker sets and First Set Last? Thanks!
     
  2. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    2,890
    Likes Received:
    1,669
  3. boingyman

    boingyman Green Belt

    Joined:
    Nov 20, 2006
    Messages:
    1,114
    Likes Received:
    592
    MilkManUK likes this.
  4. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    2,890
    Likes Received:
    1,669
    5/3/1 - Cycle 1, Week 5, Day 1 - SOHP

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5
    42.5kg x 3

    5/3/1
    47.5kg x 3
    55kg x 3
    62.5kg x 3 + 7 = 10 reps

    Joker Sets
    65kg x 7
    67.5kg x 5
    70kg x 4
    72.5kg x 2
    75kg x 2

    First Set Last
    47.5kg x 5 sets of 10 reps

    Barbell Curls
    40kg x 3 sets of 8 reps
    20kg x 20

    Was meant to do this yesterday, but a hedgehog had decided to have a nap where my weights are.

     
  5. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    2,890
    Likes Received:
    1,669
    5/3/1 - Cycle 1, Week 5, Day 2 - Deadlift

    Warmup
    60kg x 5
    80kg x 5
    100kg x 3
    120kg x 3

    5/3/1
    137.5kg x 3
    157.5kg x 3
    177.5kg x 3 + 3 = 6 reps

    Joker Sets
    182.5kg x 3
    187.5kg x 3

    First Set Last
    137.5kg x 3 sets of 5 reps

    Front Squat
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 1, reracked, adjusted grip then did 2 more reps

    Barbell Shrugs
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 5
    120kg x 5
    100kg x 5
    60kg x 5
     
    Last edited: Sep 1, 2017
  6. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    2,890
    Likes Received:
    1,669
    5/3/1 - Cycle 1, Week 5, Day 3 - Bench Press

    Warmup
    20kg x 5
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    82.5kg x 3
    92.5kg x 3
    105kg x 3 + 5 = 8 reps

    Joker Sets
    107.5kg x 5
    110kg x 4
    112.5kg x 3
    115kg x 2

    First Set Last
    82.5kg x 5 x 5
     
  7. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    2,890
    Likes Received:
    1,669
    5/3/1 - Cycle 1, Week 5, Day 4 - Squat

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

    5/3/1
    100kg x 5 (meant to be 3, neighbour distracted me)
    112.5kg x 3
    127.5kg x 3 + 9 = 12 reps

    Joker Sets
    132.5kg x 8
    137.5kg x 5
    142.5kg x 5

    First Set Last
    100kg x 5 x 5

    SOHP
    47.5kg x 5 x 5

    All done in the pissing rain.
     
  8. KidAlchemy

    KidAlchemy Purple Belt

    Joined:
    Mar 6, 2013
    Messages:
    1,795
    Likes Received:
    555
    Location:
    The Small White North
    When I become a responsible family man I wish to be as strong as you, man.

    But do you use the trap bar for deadlifting often?
     
  9. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    2,890
    Likes Received:
    1,669
    That's very nice of you to say Kid, although I have a way to go before I think anyone would consider me strong, but thanks for the compliment anyway.

    I use the trap bar every so often maybe once a month, nothing is ever programmed with it, I kind of just do it when I fancy it.

    Today's training:

    5/3/1 - Cycle 1, Week 6, Day 1 - SOHP

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5
    50kg x 3

    5/3/1
    52.5kg x 5
    57.5kg x 3
    62.5kg x 1 + 7 = 8 reps

    Joker Set Singles
    70kg x 1
    75kg x 1
    77.5kg x 1

    First Set Last
    52.5kg x 5 x 5

    Barbell Curls
    40kg x 4 sets of 8 reps
    20kg x 20
     
    KidAlchemy likes this.
  10. KidAlchemy

    KidAlchemy Purple Belt

    Joined:
    Mar 6, 2013
    Messages:
    1,795
    Likes Received:
    555
    Location:
    The Small White North
    Have you noticed like you've gained something from using it or do you use it too rarely yet to have noticed any carryover to normal DL?
     
  11. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    2,890
    Likes Received:
    1,669
    I probably don't use it enough to notice any carryover, but it is nice to be able to pull heavier weights than what I can with a conventional deadlift from time to time.

    Speaking of deadlifts:

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

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

    5/3/1
    147.5kg x 5
    167.5kg x 3
    187.5kg x 1 + 3 = 4 reps

    Joker Sets
    192.5kg x 2
    197.5kg x 1
    180kg x 1
    180kg x 1

    First Set Last
    147.5kg x 3 x 5

    Been tracking what I eat this last week as I've been a little undisciplined while working from home this month. Lost 9lbs since last week - I think I'm doing this wrong.

    Bodyweight: 91.8kg
     

Share This Page