The MilkMan Delivers: The Road to 40

Push ups 151 total, broken down into sets of 10, 7, 6 and 5.
 
Bench Press
40kg X 5
50kg X 5
60kg X 5
67.5kg X 5
77.5kg X 5
87.5kg X 9
67.5kg X 5 sets of 10 reps

Band pullaparts
4 sets of 30 reps
 
Squat
70kg X 5
90kg X 5
105kg X 5
112.5kg X 5
127.5kg X 5
145kg X 5
112.5kg X 4 sets of 7 reps
 
SOHP
30kg X 5
40kg X 5
45kg X 5
50kg X 3
57.5kg X 3
65kg X 3
50kg X 5 sets of 7 reps
 
Airdyne 10 minutes

Deadlift
80kg X 5
100kg X 5
120kg X 5
130kg X 3
150kg X 3
167.5kg X 7
130kg X 3 sets of 5 reps

Barbell curls
14kg X 4 sets of 25 reps

Airdyne 10 minutes
 
Bench Press
30kg X 5
40kg X 5
50kg X 5
60kg X 5
72.5kg X 3
82.5kg X 3
92.5kg X 8
82.5kg X 10
72.5kg X 12
72.5kg X 10
72.5kg X 8
 
What's your programming these days? Are you still 531 fo eva?
 
NurseKnuckles said:
What's your programming these days? Are you still 531 fo eva?
Click to expand...
Pretty much lol, probably more out of laziness and convenience. I change up the assistance work every so often, but otherwise it's pretty much 5/3/1.
 
AM: walking 1hr
PM: Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 3
137.5kg X 3
155kg X 3
120kg X 5 X 5

Push-ups
120 total over sets of 10 and 5 reps
 
MilkManUK said:
Pretty much lol, probably more out of laziness and convenience. I change up the assistance work every so often, but otherwise it's pretty much 5/3/1.
Click to expand...
Cool. You've done really well on it.
The kind of programming that I'm running right now is pretty intuitive and has helped my confidence with heavier weight. My buddy is a coach for PL Canada has had multiple athletes do very well with whatever their goal is. He's come up with the Jakt Dads plan. I basically pay him for a spreadsheet and I fill in the numbers... Its a 12 week program that you can constantly run. He doesn't necessarily "coach" me, but he's only a text away for me...
 
NurseKnuckles said:
Cool. You've done really well on it.
The kind of programming that I'm running right now is pretty intuitive and has helped my confidence with heavier weight. My buddy is a coach for PL Canada has had multiple athletes do very well with whatever their goal is. He's come up with the Jakt Dads plan. I basically pay him for a spreadsheet and I fill in the numbers... Its a 12 week program that you can constantly run. He doesn't necessarily "coach" me, but he's only a text away for me...
Click to expand...
Being a jakt dad sounds like a pretty good goal to me!
Today's training:

AM: walk 1hr - kids are back at school now so can start getting some decent walks in again.

PM: another 1hr walk.
Bench Press
55kg X 5
65kg X 5
75kg X 5
77.5kg X 5
87.5kg X 3
97.5kg X 7
105kg X 1
112.5kg X 1
77.5kg X 5 sets of 10 reps

Barbell Shrugs
60kg X 10
70kg X 10
80kg X 10
90kg X 10
 
Last edited:
MilkManUK said:
Being a jakt dad sounds like a pretty good goal to me!
Today's training:

AM: walk 1hr - kids are back at school now so can start getting some decent walks in again.
Click to expand...
I made him some tees...
Jakt Dads Unite on the front... Pretty dope.
 
Walking 45 minutes.
Some biceps and triceps work.
Deadlift tomorrow.
 
SOHP
20kg X 10
30kg X 5
40kg X 5
50kg X 5
52.5kg X 5
60kg X 3
67.5kg X 2
60kg X 3
52.5kg X 5
40kg X 2 sets of 10 reps
 
Deadlift
60kg X 10
80kg X 5
100kg X 5
120kg X 5
140kg X 5
157.5kg X 3
177.5kg X 3
140kg X 3 sets of 5 reps

Push-ups
10 sets of 10 reps

Barbell Curls
20kg X 3 sets of 12 reps
 
AM: Walking 1hr
PM: Squat
80kg X 5
100kg X 5
120kg X 5
127.5kg X 5
145kg X 3
162.5kg X 3
170kg X 2
175kg X 1
127.5kg X 3 sets of 5 reps

Vid of 170kg double below, as always, open to critique, tips etc.

 
Bench Press
50kg X 5
60kg X 5
65kg X 5
70kg X 5
80kg X 5
90kg X 10
95kg X 5
70kg X 5 sets of 10 reps
 
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