The MilkMan Delivers: Beyond

Cycle 1, Week 4, Day 1 - SOHP

Warmup Sets
40kg x 10
45kg x 5
50kg x 5

5/3/1
52.5kg x 5
60kg x 5
67.5kg x 7

Joker Sets
70kg x 4
72.5kg x 2
75kg x 1

First Set Last
52.5kg x 5 x 5

DB Press
12.5kg per hand x 3 sets of 12 reps
7.5kg per hand for 2 sets of 12 reps

Front Squat
70kg x 3 sets of 5 reps
80kg x 3 sets of 5 reps
 
Cycle 1, Week 4, Day 2 - Deadlift

Warmup Sets
60kg x 5
80kg x 5
100kg x 5

5/3/1
122.5kg x 5
142.5kg x 5
160kg x 8

Joker Sets
165kg x 5
170kg x 3
175kg x 2

First Set Last
122.5kg x 15
122.5kg x 2 sets of 10 reps

Facepulls
Seated rows
 
Cycle 1, Week 4, Day 3 - Squat

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

5/3/1
102.5kg x 5
117.5kg x 5
132.5kg x 11

Joker Sets
140kg x 7
150kg x 4
160kg x 3
170kg x 2

First Set Last
102.5kg x 5 x 5

Trapbar Deadlifts
65kg x 10
105kg x 10
105kg x 10
145kg x 5
 
Front Squats
60kg x 3 sets of 6 reps
80kg x 6
90kg x 5
100kg x 4
110kg x 3
120kg x 2
130kg x 1

Facepulls
Barbell Curls
Chins
 
Cycle 1, Week 4, Day 4 - Bench Press

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

5/3/1
82.5kg x 5
95kg x 5
107.5kg x 7

Joker Sets
110kg x 5
112.5kg x 4
115kg x 3
117.5kg x 2

First Set Last
82.5kg x 13

Front Plate Raise
10kg x 25
 
Cycle 1, Week 5, Day 1

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

5/3/1
55kg x 3
62.5kg x 3
70kg x 5

Joker Sets
72.5kg x 3

First Set Last
55kg x 5 x 5

One Armed DB Press
20kg x 20 reps each hand

Seated DB Press
10kg x 3 sets of 10 reps
 
Cycle 1, Week 5, Day 2 - Deadlift

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

5/3/1
132.5kg x 3
150kg x 3
170kg x 5

Joker Set
175kg x 3

First Set Last
132.5kg x 5 sets of 3 reps

Front Squat
60kg x 3 sets of 6 reps
70kg x 3 sets of 6 reps
 
Power punches on the heavybag today, followed by stretching.
 
Cycle 1, Week 5, Day 3 - Squat

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

5/3/1
110kg x 3
125kg x 3
140kg x 10

Joker Sets
150kg x 5
160kg x 4
170kg x 2

First Set Last
110kg x 3 sets of 5 reps

Facepulls
Tricep pushdowns
 
Cycle 1, Week 5, Day 4 - Bench Press

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

5/3/1
90kg x 3
100kg x 3
112.5kg x 6

Joker Sets
115kg x 5
117.5kg x 4
120kg x 2

First Set Last
90kg x 5 x 5
 
Front Squat
60kg x 7
70kg x 7
80kg x 7
90kg x 7
100kg x 7

Neckwork

Boxing bagwork 15 minutes
 
Cycle 1, Week 6, Day 1 - SOHP

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

5/3/1
60kg x 5
67.5kg x 3
75kg x 3

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

First Set Last
60kg x 6 sets of 5 reps

One Armed DB Press
22.5kg x 20 reps (right arm)
22.5kg x 20 reps (left arm)
22.5kg x 10 reps (right arm)
22.5kg x 10 reps (left arm)

KB Shrugs
12.5kg x 50 reps
20kg x 3 sets fo 25 reps
 
Cycle 1, Week 6, Day 2 - Squat

Warmup Sets
70kg x 5
90kg x 5
110kg x 3

5/3/1
117.5kg x 5
132.5kg x 3
147.5kg x 8

Joker Sets
157.5kg x 1
170kg x 1
182.5kg x 1

First Set Last
117.5kg x 4 sets of 5 reps

Trapbar Deadifts
65kg x 10
105kg x 10
155kg x 5
175kg x 5
 
Cycle 1, Week 6, Day 3 - Bench Press

Warmup Sets
60kg X 5
80kg X 5
90kg X 3

5/3/1
95kg X 5
107.5kg X 3
120kg X 2

Joker Sets
120kg X 2
120kg X 1

First Set Last
95kg X 2 sets of 5 reps

Barbell Shrugs
95kg X 5 sets of 15 reps

Curls
 
Cycle 1, Week 6, Day 4 - Deadlift

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

5/3/1
142.5kg x 5
162.5kg x 3
182.5kg x 1

Bench Press
70kg x 5
90kg x 3
110kg x 1
120kg x 1
125kg x 1

Seated Leg Press
70kg x 10
90kg x 10
110kg x 10
130kg x 10
150kg x 10

Facepulls
20kg x 4 sets of 15 reps
 
***Deload Week*** using the 65,75,85% option for sets of 3

SOHP
50kg x 3
57.5kg x 3
65kg x 3
 
***Deload Week***

Deadlift
122.5kg x 3
142.5kg x 3
160kg x 3
 
Strong work. No wonder you are so TTS.
Thank you. I don't know what TTS is, but thank you.

Today's training:

1 mile treadmill run: 7m 45s
Boxing bagwork: 20 minutes
1 mile treadmill run: 10 minutes
 
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