The MilkMan Delivers: Beyond

Bench and Deadlift session

Bench Press
60kg x 5
80kg x 5
90kg x 5
100kg x 5
105kg x 5
110kg x 3
110kg x 3
110kg x 3

Deadlift Singles, all beltless
60kg x 1
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1
190kg x 1
 
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5/3/1 - Cycle 1, Week 3, Day 1 - Military Press

Warmup

20kg x 5
40kg x 5
50kg x 3

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

Joker Sets
72.5kg x 3
75kg x 2
77.5kg x 1

First Set Last
55kg x 8
55kg x 8
55kg x 6
55kg x 5
55kg x 5

Bodyweight: 93kg / 205lbs
 
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5/3/1 - Cycle 1, Week 3, Day 2 - Deadlift

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

5/3/1
135kg x 5
155kg x 3
172.5kg x 1 + 6 = 7 reps

Joker Sets
180kg x 2
185kg x 2
190kg x 1 - belted
 
Strong pulls!
Thanks, it's feeling OK at the moment, but my knees are still bothering me so squatting is out at the moment I think.

HeavyGrips grip work
HG100 x 10 both hands
HG100 x 10 both hands
HG150 x 10 both hands
HG200 x 10 both hands
HG200 x 10 both hands
HG200 x 5 both hands
HG200 x 5 both hands
HG200 x 5 both hands

Bench later.
 
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I just bought some thermal leggings and cross-shit oly shoes, and my knee's felt pretty sexy today. Do you have oly shoes?
 
I just bought some thermal leggings and cross-shit oly shoes, and my knee's felt pretty sexy today. Do you have oly shoes?
I don't, but my girlfriend has just bought some. Did you get them in the sale?
 
I don't, but my girlfriend has just bought some. Did you get them in the sale?

I got them at an outlet called McArthur Glen, I don't know if you've got one near you? But they've got a reebok shop so bought them in there. Only £55.
 
I got them at an outlet called McArthur Glen, I don't know if you've got one near you? But they've got a reebok shop so bought them in there. Only £55.
I just got a pair online, will see if they help. Let's hope so, I miss squatting. Cheers.
 
5/3/1 - Cycle 1, Week 3, Day 3 - Bench Press

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

5/3/1
90kg x 5
102.5kg x 3
115kg x 1 + 2 = 3 reps

Joker Sets
120kg x 1
122.5kg x 1

First Set Last
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

Barbell Shrugs
90kg x 10
90kg x 10
90kg x 10
 
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I love my Adipowers for front squats, but I still back squat in flat shoes or barefoot. I may try switching over at some point since my squat is more of a hybrid or HB squat than a lowbar squat. I was able to find a lightly used pair on ebay for $48.
 
I love my Adipowers for front squats, but I still back squat in flat shoes or barefoot. I may try switching over at some point since my squat is more of a hybrid or HB squat than a lowbar squat. I was able to find a lightly used pair on ebay for $48.
Yeah, it's not really been on my radar until now, so will see if it makes much of a difference.
 
5/3/1 - Cycle 1, Week 2, Day 4 - Squat

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

5/3/1
117.5kg x 3
132.5kg x 3
150kg x 3

Just did the bare minimum today, and did what should have been last week's squat session. Have been wearing thermal leggings under my tracksuit bottoms all day to try and keep everything warm. Was OK, knee pain was present however, so didn't push it too much.
 
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Do you wear knee sleeves?
Yes I do. They'll get better I'm sure. Just need to ensure I get up and stretch my legs more whilst I'm on a 12hr shift at work, as that's when it seems to be at it's worst.
 
The 12 hr shift bothers me too, although it tends to affect my hips/SI joint more than my knees. I try and do 10-20 air squats every time I get up, I guess it helps some.
 
HeavyGrips grip work
HG100 x 10 both hands
HG100 x 10 both hands
HG150 x 10 both hands
HG150 x 10 both hands
HG200 x 10 both hands
HG200 x 10 both hands
HG200 x 10 both hands
HG200 x 5 both hands

Situps
25
25
25

Hopefully my lifting shoes arrive tomorrow and I can get my 5/3/1 squat session in, plus maybe some benching, I'm finishing nights so tomorrow will likely be fuelled by Monster. I may even go Thai boxing after taking my son to Judo, but we'll see.
 
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