The MilkMan Delivers: The Road to 40

[rikwebb]

I like the new AV @rikwebb !

Squat
65kg X 5
85kg X 5
105kg X 5
117.5kg X 3
135kg X 3
150kg X 3

Bench Press
60kg X 5
70kg X 5
80kg X 5
82.5kg X 5 X 5

Plate front raises 10kg X 25
Plate triceps extension 10kg X 25
Plate curls 10kg X 25

Football with my youngest son 45 minutes

It's a great pic I thought as soon as I saw it

 

[MilkManUK]

Run 10 miles followed by walk 2.5 miles

 

[MilkManUK]

Run 4 miles 39m15s

 

[MilkManUK]

Trapbar Deadlift
65kg X 5
105kg X 5
125kg X 5
145kg X 3
165kg X 3
185kg X 8

SOHP
20kg X 5
30kg X 5
40kg X 5
50kg X 5 X 5

Barbell curls
30kg X 3 sets of 10 reps

 

[MilkManUK]

Run 4 miles - about 38 minutes

 

[MilkManUK]

Run just over 6 miles 67 minutes.
Slow today, legs feel heavy. I'm due an 11 miler on Sunday and then a few short runs the following week before the half marathon on the 11th July. Will be glad to get this over with!

 

[MilkManUK]

No gi grappling 1hr

 

[MilkManUK]

Run 11 miles 1hr 52 minutes. Last long run of the training plan before the half marathon next Sunday. Got a few shorter runs in the week to tick over, no weights this week, but can't wait to get back on them when the run is over.

 

[MilkManUK]

Run 4 miles - about 36 minutes.
Set off faster than normal for this shorter run. Only 2 more training runs this week and then the big one on Sunday.

 

[AbdominalSnoman]

Good luck with your half!

 

[MilkManUK]

Thanks @AbdominalSnoman !

Run 6 miles 62mins - legs heavy, might get the massage gun on them tonight before no gi grappling.

 

[rikwebb]

Good luck for Sunday mate!

 

[MilkManUK]

Good luck for Sunday mate!

Thanks mate.

Run 4 miles 41m30s

 

[xPINKx]

Half-marathon tomorrow? Good luck, enjoy it!

 

[MilkManUK]

Half-marathon tomorrow? Good luck, enjoy it!

Yeah just got back from it now. Awaiting official time but it certainly wasn't fast - around 2hrs 25m I think. Needed a poo from mile 5 onwards and then from mile 10 my whole left leg kind of cramped up. Can't say I enjoyed the event or the training, but it's done now and I'm glad I took myself out of my comfort zone for a bit.

 

[MilkManUK]

Walking 65 minutes. Nice to just be able to walk instead of running. Back on the weights tomorrow.

 

[MilkManUK]

Back on "Beyond 5/3/1"

Training maxes:
SOHP: 65kg
Deadlift: 180kg
Bench: 100kg
Squat: 152.5kg

Cycle 1, Week 1, Day 1 - SOHP

Warm-up
20kg X 5
30kg X 5
40kg X 5

5/3/1
42.5kg X 5
50kg X 5
57.5kg X 6

First Set Last
42.5kg X 10
42.5kg X 10
42.5kg X 8
42.5kg X 7
42.5kg X 7

Barbell shrugs
80kg X 5 sets of 10 reps

Band pull aparts
4 sets of 25 reps

 

[MilkManUK]

Cycle 1, Week 1, Day 2 - Deadlift

Warm-up
65kg X 5
85kg X 5
105kg X 5

5/3/1
117.5kg X 5
135kg X 5
155kg X 5 (mixed grip)

First Set Last
117.5kg X 7
117.5kg X 7
117.5kg X 7
117.5kg X 7 (last 2 reps mixed grip)

Barbell curls
20kg X 5 sets of 10 reps

Back on the regular bar for deadlifts after using trapbar for a cycle.

No gi grappling tonight.

Weight 93kg.

 

[MilkManUK]

No gi grappling 1hr. Judo "should" start up again as normal next week.

 

[MilkManUK]

Yesterday: walking 1hr