The MilkMan Delivers: The Road to 40

[Fahcough]

Sandbag + Kettlebell Judo Belt Upright Rows
16kg X 2 X 15 reps

 

[MilkManUK]

Building The Monolith, Week 2, Day 4

AM: Walking 3hrs

PM: Judo randori 1hr

 

[MilkManUK]

Building The Monolith, Week 2, Day 5

SOHP
25kg X 5
30kg X 5
32.5kg X 10 X 5 reps

Squat
65kg X 5
75kg X 5
85kg X 5
95kg X 5
110kg X 5
122.5kg X 5
80kg X 20

Trapbar Shrugs
65kg X 20
80kg X 9 X 12 reps

Band Pullaparts
4 X 25

Neckwork

 

[MilkManUK]

Building The Monolith, Week 2, Day 6

Rucking. 11kg pack. 1 hour.

 

[MilkManUK]

Building The Monolith, Week 3, Day 1

Squat
60kg X 5
80kg X 5
100kg X 5
110kg X 5
122.5kg X 5
137.5kg X 5 X 5

SOHP
25kg X 5
35kg X 5
45kg X 5
47.5kg X 5
55kg X 5
60kg X 5
47.5kg X 14

Band Pullaparts
4 X 25 reps

Push-ups
5 X 15 reps
1 X 25 reps

Neckwork

 

[MilkManUK]

Building The Monolith, Week 3, Day 2

Bench Press
60kg X 5
65kg X 5
70kg X 5
72.5kg X 5
82.5kg X 5
90kg X 5 X 5

Trapbar Deadlift
85kg X 5
105kg X 5
125kg X 5
142.5kg X 5
162.5kg X 5
180kg X 3 X 5 reps

Barbell Curls
20kg X 8 X 13 reps

Upright Plate Rows
20kg X 5 X 20 reps

Neckwork

Had a busy night at work Monday, so spent most of yesterday sleeping and didn't get my planned conditioning via rucking done. Will make up for it at the weekend to keep me on track.

 

[MilkManUK]

Building The Monolith, Week 3, Day 3
LISS: Jogging 37 minutes

 

[MilkManUK]

Building The Monolith, Week 3, Day 4 (Part 1)

Pushed for time again today so had to do part of the workout and will do the rest tomorrow. Today I did:

SOHP
30kg x 5
35kg x 5
40kg x 5
47.5kg x 10 x 5 reps

Band Pullaparts
1 x 30 reps
4 x 20 reps

Trapbar Shrugs
85kg x 10 x 10

Will do squats and neck work tomorrow, possibly some light conditioning too.

 

[MilkManUK]

Building The Monolith, Week 3, Day 4 (Part 2)

Squat
60kg X 5
80kg X 5
100kg X 5
110kg X 5
122.5kg X 5
137.5kg X 5
80kg X 20

Neckwork

 

[MilkManUK]

Building The Monolith, Week 3, Day 5

Conditioning: LISS Jogging 39 minutes

 

[MilkManUK]

Building The Monolith, Week 4, Day 1

SOHP
30kg X 5
40kg X 5
47.5kg X 5
55kg X 5
60kg X 5
47.5kg X 14

Squat
60kg X 5
80kg X 5
105kg X 5
120kg X 5
135kg X 5 X 5

Push-ups
5 X 20 reps

Band Pullaparts
4 X 25 reps

Neckwork

 

[MilkManUK]

Building The Monolith, Week 4, Day 2
Conditioning: Walking 2hrs 40 minutes

Long, but easy conditioning as tomorrow will feature bench, deadlift and 2 judo sessions.

 

[MilkManUK]

AM: Judo randori 1.5hrs

PM: Building The Monolith, Week 4, Day 3

Bench Press
60kg X 5
65kg X 5
67.5kg X 5
77.5kg X 5
87.5kg X 5 X 5

Trapbar Deadlift
85kg X 5
105kg X 5
125kg X 5
135kg X 5
155kg X 5
175kg X 3 X 5 reps

Upright Plate Rows
20kg X 4 X 25 reps

Barbell Curls
22.5kg X 10 X 10

Neckwork

Judo technical 1hr 15mins

 

[MilkManUK]

Building The Monolith, Week 4, Day 4
Judo randori 1.5hrs

 

[MilkManUK]

Building The Monolith, Week 4, Day 5

SOHP
27.5kg X 5
35kg X 5
40kg X 12 X 5 reps

Squat
65kg X 5
85kg X 5
105kg X 5
120kg x 5
135kg X 5
75kg X 20

Band Pullaparts
4 X 25 reps

Trapbar Shrugs
85kg X 9 X 12 reps

Neckwork

 

[MilkManUK]

Building The Monolith, Week 5, Day 1

Squat
60kg X 5
85kg X 5
97.5kg X 5
110kg X 5
127.5kg X 5 X 5

SOHP
20kg X 5
30kg X 5
40kg X 5
42.5kg X 5
50kg X 5
57.5kg X 5
42.5kg X 18

Band Pullaparts
4 X 25 reps

Push-ups
5 X 20 reps

Neckwork

 

[MilkManUK]

Building The Monolith, Week 5, Day 2

Conditioning: LISS Jogging 47 minutes

 

[MilkManUK]

Building The Monolith, Week 5, Day 3

Conditioning: Judo randori 1.5hrs

 

[Rigg9]

Man u been putting it in. U feeling jacked yet?

 

[MilkManUK]

Man u been putting it in. U feeling jacked yet?

Thanks, I have been feeling pretty good up until yesterday's judo session where I managed to get thrown during newaza sparring (groundwork) by a 130kg guy and landed on my shoulder. So in terms of feeling jacked, my shoulder feels pretty jacked up but not in the way I was hoping!

Hopefully that'll heal up soon and I can get back to it!

Thanks for the message.