The MilkMan Delivers: Beyond

Front Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5
100kg x 3 sets of 5 reps

Bench Press
80kg x 5
90kg x 4 sets of 5 reps

Facepulls
15kg x 4 sets of 25 reps

Barbell Curls
20kg x 4 sets of 20 reps
20kg x 2 sets of 10 reps
 
Hamstrings / glute feeling alot better, so time to get squats and deadlifts back into a structured routine. Running "Building The Monolith" by Wendler, which I have run a couple of times before, enjoyed and put on some noticeable size.

https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size

Training maxes set to:

Bench: 107.5kg
SOHP: 72.5kg
Deadlift: 157.5kg
Squat: 132.5kg

Week 1, Day 1

Overhead Press
52.5kg x 5
60kg x 5
67.5kg x 5
52.5kg x 12

Squat
95kg x 5
107.5kg x 5
120kg x 5 x 5

Barbell Shrug: 80kg
4 sets of 25 reps

Barbell Curl: 22.5kg
20 reps
20 reps
10 reps
10 reps
10 reps
10 reps
20 reps
 
Sunday morning jog / walk with my family - around 4 miles in total.
 
Week 1, Day 2

Bench Press
77.5kg x 5
87.5kg x 5
97.5kg x 5 x 5

Deadlift
112.5kg x 5
127.5kg x 5
142.5kg x 3 sets of 5 reps

Bent Over Barbell Row: 60kg
5 sets of 10 reps
 
Treadmill walk / run

5K - 31 minutes.

Max speed: 9mph
Min speed: 4.2mph

Boxing bagwork - punches, elbows, kicks, knees.
 
Last edited:
Week 1, Day 3

Overhead Press
52.5kg x 10 sets of 5 reps

Squat
95kg x 5
107.5kg x 5
120kg x 5
60kg x 5

Chins: 100 reps (done over 18 sets lol)

100 facepulls: 15kg x 4 sets of 25 reps
 
Treadmill walk / run - 30 minutes
Trap bar farmer's walks - 65kg for a fair bit of distance.
 
Week 2, Day 1

Squat
87.5kg x 5
100kg x 5
115kg x 5 x 5

SOHP
47.5kg x 5
55kg x 5
62.5kg x 5
47.5kg x 16

Chins
10, 7, 6, 6, 5, 5

Facepulls 12.5kg
25, 25, 25, 25
 
Week 2, Day 2

Bench Press
70kg x 5
82.5kg x 5
92.5kg x 5 x 5

Deadlift
102.5kg x 5
120kg x 5
135kg x 3 sets of 5 reps

Barbell Row
4 sets of 10 reps @ 60kg
1 set of 7 reps @ 60kg

100 Barbell Curls with 14kg bar
2 sets of 40 reps
1 set of 20 reps
 
This must have been fun.
Ha, was hoping for more to be honest, thanks for the love btw!

Week 2, Day 3

SOHP
37.5kg x 10 sets of 5 reps

Squat
87.5kg x 5
100kg x 5
115kg x 5
75kg x 20

Facepulls -15kg
5 sets of 20 reps

Chins
15 sets of 5 reps
1 set of 3 reps
 
Treadmill run / walk - just over 2 miles in 21 minutes

Boxing bagwork

Stretching

Weight: 94kg / 207lbs
 
Last edited:
Week 3, Day 1

Squat
100kg x 5
115kg x 5
127.5kg x 5 x 5

Overhead Press
55kg x 5
62.5kg x 5
70kg x 5
55kg x 13

Facepulls : 15kg
4 sets of 25 reps

Chins : 100
10, 8, 8, 7, 5, 5, 5, 5, 5, 5, 5, 5, 5, 6, 5, 3, 3, 5
 
Week 3, Day 2 (part 1)

Bench Press
82.5kg x 5
92.5kg x 5
102.5kg x 5 x 5

Barbell Curls
25kg x 8 sets of 10 reps, 2 sets of 15 reps

Trapbar Shrugs
95kg x 5 sets of 20 reps

Deadlift & rows tomorrow, ran out of time today.
 
Week 3, Day 2 (part 2)

Deadlift
120kg x 5
135kg x 5
150kg x 3 sets of 5 reps

DB row
17.5kg x 3 sets of 10 each side

KB static hold at shoulder height
16kg for time, 3 sets

1/2 mile on treadmill
Boxing bagwork
 
Week 3, Day 3

Squat
100kg x 5
115kg x 5
127.5kg x 5
75kg x 20

Overhead press
65kg x 4 sets of 5 reps
Then realised it was meant to be 55kg, so did 6 sets of 5. 10 sets of 5 @ 65kg wasn't going to happen!

Facepulls
15kg x 35, 35, 30 reps
 
Week 4, Day 1

Squat
100kg x 5
120kg x 5
125kg x 5 x 5

Overhead Press
55kg x 5
62.5kg x 5
70kg x 5
55kg x 13

Chin ups - 100 reps
20 sets of 5 reps. Felt easier today.

Facepulls
 
Back
Top