The MilkMan Delivers: Beyond

5/3/1 - Cycle 3, 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
107.5kg x 3
112.5kg x 3

First Set Last
80kg x 5 x 5

Front Squat
65kg x 3 sets of 6 reps
70kg x 2 sets of 6 reps
75kg x 2 sets of 6 reps
80kg x 2 sets of 6 reps

Squat
75kg x 6
80kg x 2 sets of 6 reps
 
5/3/1 - Cycle 3, Week 3, Day 1 - SOHP

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

5/3/1
60kg x 5
70kg x 3
77.5kg x 1 + 1 = 2 reps

Joker Set Singles
77.5kg x 5 singles

First Set Last
60kg x 5 x 5

One Armed Dumbell Overhead Press
32.5kg x 9 reps (right hand)
32.5kg x 7 reps (left hand)
32.5kg x 6 reps (right hand)
32.5kg x 5 reps (left hand)

Kettlebell Shrugs
24kg kettlebell each hand
35 reps
25 reps
20 reps
20 reps
 
Didn't get to train at my work gym today, instead, got to use the gym at my son's Judo club whilst he was training.

Front Squat
60kg x 3 sets of 6 reps
80kg x 3 sets of 5 reps
90kg x 3 sets of 3 reps
100kg x 3 sets of 2 reps

Deadlift
60kg x 5
100kg x 3 sets of 5 reps

Overhead Press
60kg x 1
70kg x 1
80kg x 1
 
5/3/1 - Cycle 3, Week 3, Day 3 - Bench Press

Warmup
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 Set Singles
112.5kg x 1
117.5kg x 1
122.5kg x 1
127.5kg x 1

First Set Last
85kg x 5 sets of 6 reps

Seated Hammer Curls
 
Bench
60kg x 5
70kg x 5
80kg x 5
90kg x 4 sets of 5 reps

Overhead Press
60kg x 3 sets of 5 reps

Squat
60kg x 3 sets of 5 reps
70kg x 5 x 5
 
Little deadlift session today. Still being cautious due to hamstring / glute pain.

60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 3 sets of 5 reps
 
5/3/1 - Cycle 3, Week 4, Day 1 - SOHP

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

5/3/1
55kg x 5
62.5kg x 5
72.5kg x 5

Joker Sets
72.5kg x 3 sets of 3 reps

First Set Last
55kg x 5 x 5

Deadlift
72.5kg x 3 sets of 5 reps
92.5kg x 5
120kg x 2 sets of 5 reps

Kettlebell Shrugs
20kg KBs x 2 sets of 50 reps
 
Front Squat
60kg x 2 sets of 5 reps
70kg x 5
80kg x 5
90kg x 5
100kg x 3
110kg x 2
100kg x 3
60kg x 15

Bagwork
 
Treadmill jog / walk - 1 mile

Deadlift
60kg x 5
100kg x 5
120kg x 5
140kg x 5 sets of 3 reps

Bench Press
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5

Cable curls - 2 sets of 20 reps

Treadmill jog / walk - 1 mile
 
5/3/1 - Cycle 3, Week 4, Day 3 - Bench Press

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

5/3/1
75kg x 5
87.5kg x 5
100kg x 5 + 5 = 10 reps

Joker Sets
105kg x 5
110kg x 5
115kg x 5 - rep PR!
117.5kg x 1
120kg x 1
122.5kg x 1

First Set Last
75kg x 5 x 5

Overhead Press
20kg x 8
30kg x 8
50kg x 3 sets of 8 reps
 
5/3/1 - Cycle 3, Week 5, Day 1 - SOHP

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

5/3/1
60kg x 3
67.5kg x 3
75kg x 3 + 1 = 4 reps

Joker Sets
77.5kg x 3
80kg x 2
82.5kg x 1

First Set Last
60kg x 5 x 5

Squat
60kg x 5
80kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5

Barbell Shrugs
100kg x 5 sets of 10 reps
60kg x 25
 
Little session at the judo club's weight room

Deadlift
Worked up to 150kg x 4 sets of 5 reps

Bench Press
Worked up to 100kg x 3 sets of 5 reps

Front Squat
Worked up to 80kg x 3 sets of 5 reps
 
But of cardio and bodybuilding its and pieces today.
Treadmill jog: 20 minutes

Hammer curls
Front plate raises
Tricep pushdowns
Kettlebell shrugs
Plank 2 x 1 minute
Sit ups
 
Squat
60kg x 5
60kg x 5
80kg x 5
80kg x 5
100kg x 5
100kg x 5
120kg x 5
130kg x 5
130kg x 5

Front Squat
60kg x 5
65kg x 5
70kg x 5
75kg x 5
80kg x 5
90kg x 5
100kg x 3

DB Press
35kg x 7 (right arm)
35kg x 6 (left arm)
35kg x 5 both arms

Squats starting to feel OK again
 
Deadlift

60kg x 5
80kg x 5
100kg x 5
120kg x 3
140kg x 2
150kg x 2
160kg x 2
170kg x 3 sets of 2 reps

Bench
60kg x 3
70kg x 3
80kg x 3
90kg x 3
100kg x 3
110kg x 1
115kg x 1
120kg x 1
100kg x 5 singles
60kg x 20
 
5/3/1 - Cycle 3, Week 5, Day 3 - Bench Press

Warm-up
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
110kg X 3
115kg X 3
120kg X 3

First Set Last
82.5kg X 3 sets of 5 reps

 
Deadlift

60kg x 10
100kg x 10
140kg x 3 sets of 5 reps
150kg x 5
160kg x 2
170kg x 2
160kg x 2
140kg x 5
100kg x 10
60kg x 15

Triceps & biceps
 

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