The MilkMan Delivers: The Road to 40

[MilkManUK]

Airdyne 20 minutes 7.58 miles

 

[MilkManUK]

5/3/1 Cycle 2 Week 5 Day 4

Deadlift

Warmup
60kg X 5
85kg X 5
105kg X 5

5/3/1
122.5kg X 3
140kg X 3
157.5kg X 8

Joker Sets
162.5kg X 3

First Set Last
122.5kg X 5 sets of 3 reps

Kettlebell tricep extension
Kettlebell curls

 

[MilkManUK]

Airdyne 21 minutes 7.11 miles

 

[MilkManUK]

5/3/1 Cycle 2, Week 6, Day 1

Overhead Press

Warmup
20kg X 10
30kg X 10
40kg X 5
45kg X 5

5/3/1
47.5kg X 5
55kg X 3
60kg X 3

Joker Sets
62.5kg X 1
First Set Last
47.5kg X 3 X 5

 

[MilkManUK]

5/3/1 Cycle 2, Week 6, Day 2

Squat

Warmup
60kg X 5
85kg X 5
105kg X 5

5/3/1
117.5kg X 5
132.5kg X 3
147.5kg X 5

Joker Sets
155kg X 1
162.5kg X 1
165kg x 1

First Set Last
117.5kg X 3 sets of 5 reps

Barbell curls
14kg X 3 sets of 25 reps

 

[MilkManUK]

AM: Airdyne 15 minutes 5.06 miles

 

[MilkManUK]

5/3/1 Cycle 2, Week 6, Day 3

Bench Press

Warmup
60kg X 5
65kg X 5
70kg X 5

5/3/1
72.5kg X 5
82.5kg X 3
92.5kg X 5

Joker Sets
97.5kg X 1

First Set Last
82.5kg X 3 sets of 5 reps

 

[MilkManUK]

Airdyne 15 minutes 5.67 miles

 

[boingyman]

Looks like some of the weights are starting to ramp up. Hope you break your current PRs. Also did you turn 40 yet? I just hit 40 this past weekend.

 

[MilkManUK]

Looks like some of the weights are starting to ramp up. Hope you break your current PRs. Also did you turn 40 yet? I just hit 40 this past weekend.

Happy Birthday for the weekend!

Yeah weights are slowly getting there, I am just letting the program run and trying not to get too far ahead of myself. I'm sure PRs will come in time, I'm just glad that I've managed to become consistent again.

I'm 40 in February, so got a way to go yet and plenty of time to progress.

Wishing you continued good training and health throughout your 40's!

 

[MilkManUK]

5/3/1 Cycle 2, Week 6, Day 4

Deadlift

Warmup
67.5kg x 5
97.5kg x 5
120kg x 5

5/3/1
132.5kg x 5
150kg x 3
167.5kg x 6

Joker Set
175kg x 1

First Set Last
132.5kg x 3 sets of 5 reps

Kettlebell curls
Kettlebell press

 

[MilkManUK]

Going to run Boring But Big for a few cycles

5/3/1 Cycle 3, Week 1, Day 1

Overhead Press

Warmup
35kg X 5
35kg X 5
40kg X 5

5/3/1
42.5kg X 5
50kg X 5
57.5kg X 5

Boring But Big
32.5kg X 5 sets of 10 with 1 minute between sets

Front Plate Raise
10kg X 3 sets of 20 reps

Barbell Shrugs
70kg X 5 sets of 10 reps

 

[MilkManUK]

5/3/1 Cycle 3, Week 1, Day 2

Squat

Warmup
60kg X 5
80kg X 5
100kg X 5

5/3/1
105kg x 5
120kg x 5
137.5kg x 5

Boring But Big
80kg x 5 sets of 10 reps

 

[MilkManUK]

Airdyne 10 minutes 3.77 miles

 

[MilkManUK]

5/3/1 Cycle 3, Week 1, Day 3

Bench Press

Warmup
40kg X 5
50kg X 5
60kg X 5

5/3/1
65kg X 5
75kg X 5
85kg X 5

Boring But Big
50kg X 5 sets of 10 reps

 

[MilkManUK]

5/3/1 Cycle 3, Week 1, Day 4

Deadlift

Warmup
60kg X 5
90kg X 5
110kg X 5

5/3/1
117.5kg X 5
135kg X 5
155kg X 5

Boring But Big
90kg X 5 sets of 10 reps

Barbell Curls
20kg X 2 sets of 12 reps

 

[MilkManUK]

5/3/1 Cycle 3, Week 2, Day 1

Overhead Press

Warmup
20kg X 5
30kg X 5
40kg X 5

5/3/1
47.5kg X 3
52.5kg X 3
60kg X 3

Boring But Big
32.5kg X 5 sets of 10 reps

Barbell Shrugs
75kg X 5 sets of 10 reps

Did a basics of judo standup session with my coach and my son via zoom

 

[MilkManUK]

AM:
3 mile walk
Jogging with my son with sprint to finish
Stretching

PM:

5/3/1 Cycle 3, Week 2, Day 2

Squat

Warmup
65kg X 5
85kg X 5
105kg X 5

5/3/1
112.5kg X 3
130kg X 3
145kg X 3

Boring But Big
80kg X 5 sets of 10 reps

 

[MilkManUK]

Walking 1hr.
Airdyne 10 minutes 3.32 miles.

 

[MilkManUK]

AM: 3 mile walk