Riks Training Log

CMS-MS Prep 2 W2D1

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
5 x 3 @ 112.5kgs / 247.5lbs
1 x 5 @ 70kgs / 154lbs
1 x 5 @ 85kgs / 187lbs
5 x 5 @ 100kgs / 220lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 22kgs / 48.4lbs

Tricep Pushdown

2 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 3 @ 142.5kgs / 313.5lbs
 
CMS-MS Prep 2 W2D2

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 4 @ 100kgs / 214.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
3 x 2 @ 115kgs / 253lbs
2 x 3 @ 107.5kgs / 236.5lbs
1 x 4 @ 100kgs / 220lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 6 @ 85kgs / 187lbs
1 x 7 @ 77.5kgs / 170.5lbs
1 x 8 @ 70kgs / 154lbs


Deadlift

1 x 4 @ 92.50kgs / 203.5lbslbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
6 x 2 @ 150kgs / 330lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
3 x 10 @ 95kgs / 209lbs
2 x 10 @ 97.5kgs / 214.5lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W2D3

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220bs
6 x 3 @ 112.5kgs / 247.5lbs


Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
5 x 3 @ 142.5kgs / 313.5lbs
1 x 6 @ 87.5kgs / 192.5lbs
2 x 6 @ 105kgs / 231lbs
3 x 6 @ 115kgs / 253lbs


Push Press

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
1 x 2 @ 85kgs / 187lbs
2 x 2 @ 87.5kgs / 192.5lbs (New 2RM PR)
2 x 5 @ 70kgs / 154lbs


Side Raises - 4x 10 @ 12kgs / 26.4lbs
Front Raises - 4 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
 
Yesterday

CMS-MS Prep 2 W2D4


Deadlift

1 x 5 @ 92.5kgs / 203.5lbs
2 x 5 @110kgs / 242lbs
4 x 4 @ 130kgs / 286lbs

Rack Pulls

2 x 4 @ 140kgs / 308lbs
2 x 3 @ 160kgs / 352lbs
4 x 3 @ 182.5kgs / 401.5lbs

Shrugs

4 x 10 @ 120kgs / 264lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
3 x 10 @ 95kgs / 209lbs per side
2 x 10 @ 97.5kgs / 214.5lbs per side

MTS Row Machine

4 x 10 @ 50 per side

Incline Bench

1 x 3 @ 60kgs / 132lbs
1 x 3 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
3 x 3 @ 90kgs / 198lbs

Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

4 x 10 @ 14kgs / 30.8lbs
 
CMS-MS Prep 2 W3D1

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 87.25kgs / 192.5lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
1 x 3 @ 117.5kgs / 258.5lbs
2 x 3 @ 120kgs / 264lbs (New 3RM PR)
1 x 5 @ 77.5kgs / 170lbs
1 x 4 @ 92.5kgs / 203.5lbs
4 x 3 @ 105kgs / 231lbs

Wanted to hit a couple of heavier triples than prescribed, was nice to hit 120kgs for triples

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 22kgs / 48.4lbs

Tricep Pushdown

2 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
3 x 3 @ 142.5kgs / 313.5lbs
3 x 2 @ 150kgs / 330lbs
 
CMS-MS Prep 2 W3D2

Bench

1 x 6 @ 70kgs / 154lbs
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 214.5lbs
2 x 3 @ 105kgs / 231lbs
2 x 2 @ 112.5kgs / 247.5lbs
1 x 1 @ 120kgs / 264lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 127.5kgs / 281.5lbs
2 x 2 @ 112.5kgs / 247.5lbs
2 x 3 @ 105kgs / 231lbs
1 x 4 @ 100kgs / 220lbs
1 x 5 @ 92.5kgs / 203.5lbs
1 x 6 @ 85kgs / 187lbs
1 x 7 @ 77.5kgs / 170.5lbs
1 x 8 @ 70kgs / 154lbs


Deadlift to Knees

1 x 4 @ 92.50kgs / 203.5lbslbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
5 x 2 @ 140kgs / 308lbs

Rack Pulls

1 x 4 @ 120kgs / 264lbs
2 x 4 @ 150kgs / 330lbs
4 x 4 @ 170kgs / 374lbs

Barbell Rows

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 70kgs / 154lbs
2 x 10 @ 80kgs / 176lbs
1 x 10 @ 90kgs / 198lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
2 x 10 @ 97.5kgs / 214.5lbs
2 x 10 @ 100kgs / 220lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs

EZ Bar Curls

3 x 10 @ 25kgs / 55lbs
 
CMS-MS Prep 2 W3D3

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220bs
6 x 3 @ 112.5kgs / 247.5lbs


Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
5 x 3 @ 145kgs / 319lbs
1 x 4 @ 100kgs / 220lbs
1 x 4 @ 115kgs / 253lbs
4 x 4 @ 132.5kgs / 291.5lbs


Push Press

1 x 3 @ 50kgs / 110lbs
1 x 3 @ 60kgs / 132lbs
1 x 2 @ 70kgs / 154lbs
1 x 1 @ 80kgs / 176lbs
1 x 1 @ 87.5kgs / 192.5lbs
3 x 1 @ 90kgs / 198lbs


Side Raises - 4x 10 @ 12kgs / 26.4lbs
Front Raises - 4 x 10 @ 12kgs / 26.4lbs
Rear Delt Flyes - 4 x 10 @ 14kgs / 30.8lbs
 
CMS-MS Prep 2 W3D4


Rack Pulls

1 x 3 @ 100kgs / 220lb
1 x 3 @ 120kgs / 264lbs
2 x 3 @ 150kgs / 330lbs
3 x 3 @ 170kgs / 374lbs
1 x 3 @ 182.5kgs / 401.5lbs
2 x 3 @ 190kgs / 418lbs


Snatch Grip Rack Pulls

1 x 4 @ 100kgs / 220lbs
2 x 4 @ 115kgs / 253lbs
1 x 5 @ 130kgs / 286lbs - i evidently couldnt count during this set
3 x 4 @ 130kgs / 286lbs


Shrugs

4 x 10 @ 120kgs / 264lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
2 x 10 @ 95kgs / 209lbs per side
3 x 10 @ 97.5kgs / 214.5lbs per side

MTS Row Machine

4 x 10 @ 50 per side

Bench Press

1 x 5 @ 70kgs / 154lbs
2 x 5 @ 85kgs / 187lbs
5 x 5 @ 100kgs / 220lbs

Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 40kgs / 88lbslbs

Pinwheel Curl

2 x 10 @ 14kgs / 30.8lbs
2 x 10 @ 16kgs / 35.2lbs
 
CMS-MS Prep 2 W4D1

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 120kgs / 264lbs
1 x 2 @ 125kgs / 275lbs (new 2rm)

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 22kgs / 48.4lbs

Tricep Pushdown

2 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
2 x 3 @ 142.5kgs / 313.5lbs
2 x 2 @ 150kgs / 330lbs
2 x 3 @ 142.5kgs / 313.5lbs
1 x 5 @ 100kgs / 220lbs
1 x 4 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs
 
CMS-MS W4D2


Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 87.25kgs / 192.5lbs
2 x 3 @ 100kgs / 220lbs
3 x 3 @ 112.5kgs / 247.5lbs
1 x 3 @ 117.5kgs / 258.5lbs
2 x 3 @ 112.5kgs / 247.5lbs
1 x 5 @ 77.5kgs / 170lbs
1 x 5 @ 92.5kgs / 203.5lbs
4 x 4 @ 105kgs / 231lbs

Deadlift

1 x 4 @ 92.5kgs / 203.5lbslbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
3 x 3 @ 147.5kgs / 324.5lbs
1 x 2 @ 155kgs / 341lbs
2 x 2 @ 165kgs / 363lbs
1 x 2 @ 172.5kgs / 379.5lbs (2RM PR)

Barbell Rows

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
2 x 10 @ 90kgs / 198lbs


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
1 x 10 @ 95kgs / 209lbs
3 x 10 @ 97.5kgs / 214.5lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs

golvmopp said:
Bruh, you're just churning out bench PR's left and right. Well done!!
Click to expand...

I'm expecting something good out of the testing day in 6 weeks or so, same with Deadlift, both lifts are feeling and moving really good at the minute
 
CMS-MS Prep 2 W4D3

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220bs
3 x 3 @ 112.5kgs / 247.5lbs
3 x 3 @ 115kgs / 253lbs
1 x 5 @ 70kgs / 154lbs
1 x 5 @ 85kgs / 187lbs
4 x 5 @ 100kgs / 220bs


Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
5 x 3 @ 142.5kgs / 313.5lbs



Push Press

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 62.5kgs / 137.5lbs
2 x 3 @ 72.5kgs / 159.5lbs
4 x 2 @ 82.5kgs / 181.5lbs



Side Raises - 4 x 10 @ 14kgs / 30.8lbs
Front Raises - 4 x 10 @ 14kgs / 30.8lbs
Rear Delt Flyes - 4 x 10 @ 16kgs / 35.2lbs
 
rikwebb said:
CMS-MS Prep 2 W4D1

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 112.5kgs / 247.5lbs
3 x 2 @ 120kgs / 264lbs
1 x 2 @ 125kgs / 275lbs (new 2rm)

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 22kgs / 48.4lbs

Tate Press

3 x 10 @ 22kgs / 48.4lbs

Tricep Pushdown

2 x 10 @ 40kgs / 88lbs
2 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 125kgs / 275lbs
2 x 3 @ 142.5kgs / 313.5lbs
2 x 2 @ 150kgs / 330lbs
2 x 3 @ 142.5kgs / 313.5lbs
1 x 5 @ 100kgs / 220lbs
1 x 4 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs
Click to expand...

Benching teh 275 - twice! 😜

Congrats on the PR, bro. :cool:
 
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