The MilkMan Delivers: Beyond

[Aleks Sytsevich]

What’s your weight at these days?

 

[MilkManUK]

What’s your weight at these days?

It's at about 98kg, slowly coming down from the 101kg I was earlier in the year. I'd like to see how I look & feel at 90kg ultimately.

 

[paperclip101]

All good man keep up the hard work!

 

[MilkManUK]

Been battling a cold since Monday's squat session, so did bare minimum on today's overhead press and will spend the rest of today enjoying father's day with my children.

Cycle 3, Week 4, Day 4 - SOHP
20kg x 5
30kg x 5
50kg x 5
57.5kg x 5
65kg x 5

 

[MilkManUK]

Had a load of lamb biryani yesterday, topped with hot pepper sauce and am feeling much better now - the healing power of curry does it again!

Went for a 5.5 mile run this morning - slow pace, took just under an hour.

Did the remainder of my SOHP session from yesterday:
20kg x 5
30kg x 5
50kg x 10 sets of 5 reps

 

[MilkManUK]

Cycle 3, Week 5, Day 1 - Deadlift
60kg X 5
100kg X 5
140kg X 3
152.5kg X 3
172.5kg X 3
195kg X 4
152.5kg X 13

 

[MilkManUK]

Judo 1hr 15mins
Kumi kata
Osoto gari
Kosoto gari
Okuri eri jime
Randori - standing & newaza

 

[MilkManUK]

Cycle 3, Week 5, Day 2 - SOHP
20kg x 10
30kg x 8
40kg x 5
50kg x 3
55kg x 3
60kg x 3
67.5kg x 7
70kg x 3 x 3
55kg x 12

Trapbar Overhead Press
45kg x 10
55kg x 5

Trapbar Deadlift
65kg x 1
105kg x 1
145kg x 1
185kg x 1
205kg x 1
215kg x 1
240kg x 1

 

[MilkManUK]

Cycle 3, Week 5, Day 3 - Squat
60kg x 5
100kg x 5
120kg x 3
135kg x 3
155kg x 3
175kg x 1
135kg x 2 sets of 3 reps

 

[MilkManUK]

AM: 3.5mile walk.
Bodyweight: 97.2kg
Need to make some repairs to my bench before my bench press session later.

Front Squat
60kg x 6
80kg x 6
90kg x 6
100kg x 6
105kg x 6
110kg x 1
120kg x 1
130kg x 1

Cycle 3, Week 5, Day 4 - Bench Press
60kg x 5
70kg x 5
80kg x 3
82.5kg x 3
92.5kg x 3
105kg x 6
82.5kg x 12
82.5kg x 11
82.5kg x 10
82.5kg x 6

 

[MilkManUK]

3.5 mile walk.

Deadlift and judo tomorrow.

 

[MilkManUK]

Cycle 3, Week 6, Day 1 - Deadlift
60kg x 5
100kg x 5
140kg x 3
162.5kg x 5
185kg x 3
205kg x fail
162.5kg x 3 x 3

Deadlift training max will need adjusting for next cycle.

Cycle 3, Week 6, Day 2 - Bench Press
40kg x 5
60kg x 5
80kg x 3
87.5kg x 5
100kg x 3
110kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5

 

[MilkManUK]

Judo 1hr 15 mins
Uchikomi
Osoto gari
Kosoto gari
Okuri eri jime
Kosoto gake variation using over/under with belt grip
Randori

 

[MilkManUK]

Cycle 3, Week 6, Day 3 - SOHP
20kg X 5
30kg X 5
40kg X 5
50kg X 3
57.5kg X 5
65kg X 3
72.5kg X 4
75kg X 5 singles
57.5kg X 5 X 5

 

[MilkManUK]

Cycle 3, Week 6, Day 4 - Squat
60kg x 5
100kg x 5
120kg x 5
140kg x 1
145kg x 5
165kg x 3
185kg x 1
145kg x 3 sets of 5

Trapbar Deadlift
65kg x 1
105kg x 1
145kg x 1
185kg x 1
205kg x 1
215kg x 1
220kg x 1
230kg x 1
250kg x 1 -PR

 

[MilkManUK]

Training maxes for next cycle
SOHP 75kg
Deadlift 190kg
Bench 117.5kg
Squat 180kg

Cycle 4, Week 1, Day 1 - SOHP
20kg x 10
30kg x 10
40kg x 5
50kg x 5
57.5kg x 5
65kg x 8
57.5kg x 8
50kg x 5 x 5

 

[MilkManUK]

Cycle 4, Week 1, Day 2 - Deadlift
60kg x 5
80kg x 5
100kg x 5
120kg x 3
125kg x 5
142.5kg x 5
162.5kg x 12 - rep PR!
125kg x 6 sets of 5 reps


SOHP singles
60kg x 1
70kg x 1
80kg x 1
87.5kg x F..

 

[MilkManUK]

Judo 1hr 15 mins
Uchikomi
Ippon seio nage
Failed / blocked Ippon seio nage into osoto gari
Newaza randori
Tachi waza randori

 

[MilkManUK]

Cycle 4, Week 1, Day 3 - Bench Press
20kg x 10
60kg x 10
70kg x 5
77.5kg x 5
90kg x 5
100kg x 8
100kg x 3 sets of 5 reps
77.5kg x 5 x 5

Shrugs
77.5kg x 40
77.5kg x 30

 

[MilkManUK]

Cycle 4, Week 1, Day 4 - Squat
60kg x 5
80kg x 5
100kg x 5
117.5kg x 5
135kg x 5
155kg x 3 - my youngest son tried to squeeze past me as I was squatting, which he knows is a big no-no...needless to say I was not impressed.
155kg x 6
155kg x 5
135kg x 5
117.5kg x 5