The MilkMan delivers

[MilkManUK]

5/3/1 - Cycle 9, Week 1, Day 2 - Deadlift

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

5/3/1
125kg x 5
142.5kg x 5
162.5kg x 5

 

[MilkManUK]

Cycle 9, Week 1, Day 3 - Bench Press

Warmup
40kg x 5
60kg x 5
70kg x 3

5/3/1
80kg x 5
90kg x 5
100kg x 5

Singles
105kg x 1
110kg x 1
115kg x 1

Approaching the end of my deload week of sorts, feeling pretty good and am raring to up the volume again next week. Been sleeping and eating well and getting some walking in too (did a 4hr walk yesterday).

 

[MilkManUK]

Cycle 9, Week 1, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
100kg x3

5/3/1
112.5kg x 5
127.5kg x 5
145kg x 5

This ends the week of jackshit sessions. Chomping at the bit for the next week now.

 

[MilkManUK]

5/3/1 - Cycle 9, Week 2, Day 1 -Military Press

Warmup
20kg x10
20kg x 5
40kg x 5
50kg x 3
55kg x 3

5/3/1
60kg x 3
65kg x 3
72.5kg x 3

Joker Sets
75kg x 2
75kg x 2
75kg x 2

Boring But Big Sets
40kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 14

 

[MilkManUK]

5/3/1 - Cycle 9, Week 2, Day 2 - Deadlift

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

5/3/1
135kg x 3
152.5kg x 3
172.5kg x 3 + 4 = 7 reps. Rep PR.

Joker Sets
175kg x 5
177.5kg x 4
180kg x 3

Hammer Curls
17.5kg (each hand) x 10
17.5kg (each hand) x 10
17.5kg (each hand) x 10
17.5kg (each hand) x 10

Deadlifts felt good today, even got a rare rep PR.

 

[MilkManUK]

Mid-Week Bench & Squat Session

Bench Press
60kg x 2
80kg x 2
100kg x 2
100kg x 2
100kg x 2
105kg x 2
105kg x 2
105kg x 2

Squat
60kg x 2
60kg x 2
60kg x 2
80kg x 2
80kg x 2
80kg x 2
100kg x 3
120kg x 3
140kg x 3
160kg x 2
162.5kg x 2
165kg x 2
140kg x 3
100kg x 10

Pull Ups
5,5,5,5,5

 

[MilkManUK]

5/3/1 - Cycle 9, Week 2, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 5
80kg x 3

5/3/1
82.5kg x 3
95kg x 3
107.5kg x 3 + 1 = 4 reps

Joker Sets
110kg x 2
112.5kg x 2
115kg x 2

First Set Last
82.5kg x 10
82.5kg x 7
82.5kg x 5

Tricep Cable Pushdowns
5 sets of 10 reps

 

[Flash_Monsta]

Congrats on the Deadlift rep PR, milky. Looking strong all round.

 

[fbmmofo]

Nice work mate.

 

[MilkManUK]

Thanks guys. I think I did the right thing by scaling back last week. Felt fresh and strong this week.

 

[MilkManUK]

5/3/1 - Cycle 9, Week 2, Day 4 - Squat

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

5/3/1
120kg x 3
140kg x 3
155kg x 3 + 3 = 6 reps. I think this is a rep PR.

Joker Sets
160kg x 3
165kg x 2
170kg x 1

First Set Last
120kg x 10
100kg x 12

Barbell Curls
30kg x 10
30kg x 10
30kg x 10
20kg x 10

Nice session in the garden, amongst the fog.

 

[dexbot]

Squatting in a foggy garden? I wish you'd make a video of that!

 

[MilkManUK]

Squatting in a foggy garden? I wish you'd make a video of that!

Ha, funny you should mention that - I have! Will probably upload to YouTube tomorrow. Check out my channel Backgarden Lifting, there's sessions in all kinds of weather conditions (no snow yet though).

 

[dexbot]

Ha, funny you should mention that - I have! Will probably upload to YouTube tomorrow. Check out my channel Backgarden Lifting, there's sessions in all kinds of weather conditions (no snow yet though).

Sub'd! Looking forward to foggy squatting!

 

[MilkManUK]

Sub'd! Looking forward to foggy squatting!

Thanks! I have subscribed back, video is up now, although you can't really tell it's foggy.

Today's training:

5/3/1, Cycle 9, Week 3, Day 1 - Military Press

Warmup
27.5kg x 5
42.5kg x 5
52.5kg x 3

5/3/1
60kg x 5
70kg x 3
80kg x 1

Joker Sets
80kg x 1
80kg x 1

Boring But Big Sets
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 10
42.5kg x 15

 

[MilkManUK]

5/3/1 - Cycle 9, Week 3, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
100kg x 3
120kg x 1
140kg x 1

5/3/1
142.5kg x 5
162.5kg x 3
182.5kg x 1 + 3 = 4 reps

Joker Sets
185kg x 2
187.5kg x 1

First Set Last
142.5kg x 9

 

[frystyle]

Just checked and subbed to your channel. You lift outside? That is so awesome! But how do you lift when it rains and stuff?

And how much do you weigh btw?

 

[MilkManUK]

Just checked and subbed to your channel. You lift outside? That is so awesome! But how do you lift when it rains and stuff?

And how much do you weigh btw?

Thanks for the sub! I do most of my lifting outside these days. I had 2 gym memberships - 1 at work in London and 1 nearer to my home. I cancelled my gym membership near my home and setup in the back garden - I much prefer it!

When it rains, I just go out and get wet, it's not too bad, I would rather that than train in a commercial gym.

Last time I checked, my weight was 92kg, but it may have gone up a little since then.

Thanks for stopping by!

 

[golvmopp]

Work capacity on the main lifts have shot up something fierce! Good job mate!

 

[MilkManUK]

Work capacity on the main lifts have shot up something fierce! Good job mate!

Thank you mate, getting there........