The MilkMan Delivers: Beyond

Boring But Big, Cycle 2, Week 2, Day 1

Deadlift
60kg x 5
70kg x 5
80kg x 5
90kg x 3
100kg x 3
112.5kg x 16
62.5kg x 5 sets of 10 reps

Overhead Press
20kg x 5
25kg x 5
27.5kg x 5
30kg x 5
35kg x 3
40kg x 3
45kg x 8

Trying to stay consistent, however since being made redundant from my old job, I've been doing a good amount of security work, which has been long days & nights. Tends to leave a little bit more time between training sessions, but I'm trying to make it work as best I can.
 
Wednesday 9th October: Judo 1hr 15 mins
Friday 11th October: Climbed Ben Nevis in Scotland. Weather was terrible.
 
Boring But Big, Cycle 2, Week 2, Day 2
Bench Press
20kg x 10
40kg x 5
50kg x 5
55kg x 3
60kg x 3
67.5kg x 13
37.5kg x 5 sets of 10 reps

Squat
20kg x 5
60kg x 5
80kg x 5
90kg x 3
100kg x 3
112kg x 8

SOHP
25kg x 5 sets of 10 reps

Dumbbell Front raise
2 sets of 10 reps

Hammer Curls
2 sets of 10 reps

Lat pulldown
15 reps
10 reps
8 reps
 
Judo 1.5hrs

Tai otoshi
Ude gatame from mune gatame
Suplex from over/under
Randori
 
Boring But Big, Cycle 2, Week 3, Day 1

SOHP
20kg x 5
25kg x 5
30kg x 5
32.5kg x 5
37.5kg x 5
42.5kg x 3
47.5kg x 4
25kg x 5 sets of 10 reps

Front Squat
47.5kg x 5
60kg x 5
70kg x 5

Kettlebell stuff
Triceps press
Curls
Rows
Gripwork
Swings
 
Still been training, just not been logging. Lifts finally feel like they are starting to take off again, and I'm 100% pain free, apart from aches from judo. Bodyweight sitting at 95kg.

New cycle of 5/3/1 started today.

Cycle 4, Week 1, Day 1 - Overhead Press

Warmup
20kg x 10
25kg x 10
30kg x 5
35kg x 5

5/3/1
37.5kg x 5
42.5kg x 5
47.5kg x 8

First Set Last
37.5kg x 10
37.5kg x 10
37.5kg x 5
37.5kg x 5
37.5kg x 5

Front Squat
60kg x 5 x 5

Barbell Curls
20kg x 3 sets of 10 reps
 
AM: Walking 2.5hrs. Beautiful morning here, nice and frosty. Dropped my youngest son at school and then walked up to a nice nature area in the next town along. Walk was probably 9 miles or so in total.
 
Cycle 4, Week 1, Day 2 - Deadlift

Warmup
60kg x 5
80kg x 5
90kg x 5

5/3/1
95kg x 5
115kg x 5
125kg x 12

Joker Sets
130kg x 5
135kg x 5

First Set Last
95kg x 3 sets of 5 reps

Tricep pushdowns with bands
3 sets of 25 reps
 
Cycle 4, Week 1, Day 3 - Bench Press

Warmup
20kg x 10
40kg x 10
50kg x 10

5/3/1
57.5kg x 5
65kg x 5
72.5kg x 11

Second Set Last
65kg x 5 x 5

Barbell Curls
20kg x 12
22.5kg x 10
25kg x 8
27.5kg x 6
27.5kg x 8
20kg x 15
 
Yesterday: walking, approx 8 miles

Today: Cycle 4, Week 1, Day 4 - Squat

Warmup
60kg x 5
80kg x 5
90kg x 5

5/3/1
92.5kg x 5
105kg x 5
120kg x 10

Second Set Last
105kg x 3 sets of 5 reps

Rack Pulls
60kg x 10
80kg x 10
100kg x 10

Walking 45 minutes

Bodyweight 94kg
 
Judo 1hr 20 mins.

Ude gatame from standing.
O uchi gari
Obtain guard and apply ude gatame after being o uchi gari 'd
Tokui waza
Ura nage
Randori
 
Cycle 4, Week 2, Day 1 - SOHP

Warmup
20kg x 10
25kg x 10
30kg x 10

5/3/1
40kg x 3
45kg x 3
50kg x 6

First Set Last
40kg x 5 x 5

Cheat curls
40kg x 5
40kg x 6
40kg x 6
 
Cycle 4, Week 2, Day 2 - Deadlift

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

5/3/1
102.5kg x 3
117.5kg x 3
132.5kg x 10

Joker Sets
140kg x 3
150kg x 3
155kg x 3

First Set Last
102.5kg x 3 sets of 5 reps
 
Cycle 4, Week 2, Day 3 - Bench Press

Warmup
20kg x 10
40kg x 10

5/3/1
60kg x 3
70kg x 3
77.5kg x 10

Joker Sets
82.5kg x 3
87.5kg x 3

First Set Last
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 10

Barbell Curls
14kg x 2 sets of 20 reps

Band pullaparts
Band tricep pushdowns
 
Had a small, informal judo competition today, got silver.
 
Cycle 4, Week 2, Day 4 - Squat

Warmup
20kg X 10
60kg X 5
80kg X 5
90kg X 5

5/3/1
100kg X 3
117.5kg X 3
127.5kg X 8
135kg X 3

First Set Last
100kg X 3 sets of 5 reps

Barbell Curls
19kg X 4 sets of 15 reps
 
Cycle 4, Week 3, Day 1 - SOHP

Warmup
20kg x 10
30kg x 5
35kg x 5

5/3/1
42.5kg x 5
47.5kg x 3
52.5kg x 5

First Set Last
42.5kg x 3 sets of 5 reps
 
Cycle 4, Week 3, Day 2 - Deadlift

Warmup
60kg X 5
80kg X 5
100kg X 3

5/3/1
110kg X 5
125kg X 3
140kg X 8

Joker Sets
150kg X 1
160kg X 1
170kg X 1

First Set Last
110kg X 3 sets of 5 reps
 
Saturday: 8 mile walk

Today: Cycle 4, Week 3, Day 3 - Bench Press

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

5/3/1
65kg x 5
72.5kg x 3
82.5kg x 7

Joker Sets
90kg x 1
95kg x 1

First Set Last
65kg x 5 x 5
 
Cycle 4, Week 3, Day 4 - Squat

Warmup
20kg x 5
60kg x 5
80kg x 5
100kg x 3

5/3/1
105kg x 5
120kg x 3
135kg x 5

Joker Sets
140kg x 1
150kg x 1
155kg x 1

First Set Last
105kg x 3 sets of 5 reps

Barbell Curls
14kg x 40

Last session of the cycle, the year and the decade.

Bit of a disappointing year in terms of lifting; the injury I picked up in July really set me back and I'm still yet to reach the weights I was using prior to the injury. None of the goals I set myself lifting-wise for the year have been reached, and if I'm honest, my "lifting mojo" took a bit of a hit too.

On the positive side, I started and was consistent in judo, although only training once per week, with the occasional Saturday randori session thrown in too. There's alot to learn, but I'm enjoying the process.

I also enjoyed a good few hikes with family and friends in Scotland and Wales.

I was made redundant from my 20 year career and received a nice pay-off, so will be retraining for a new career in January. The training centre has a gym, but I'm not sure how kitted out it is, so I may just have to get by for the month of January with whatever is available to me.

Here's wishing everyone a happy and healthy 2020!
 
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