Riks Training Log

rikwebb said:
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@rikwebb , you son of a bitch! :cool:
 
CMS-MS Prep 1 W2D3

Bench

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
5 x 3 @ 105kgs / 231lbs


Squat


1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 3 @ 140kgs / 308lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
4 x 4 @ 122.5kgs / 269.5lbs

Push Press

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
5 x 3 @ 77.5kgs / 170lbs


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 W2D4

Incline Bench

1 x 5 @ 60kgs / 132lbs
1 x 5 @ 70kgs / 154lbs
1 x 5 @ 80kgs / 176lbs
1 x 3 @ 90kgs / 198lbs
1 x 1 @ 100kgs / 220lbs
1 x 1 @ 105kgs / 231lbs (Pretty sure this is a PR)
1 x 3 @ 90kgs / 198lbs


Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
5 x 2 @ 140kgs / 308lbs

Snatch Grip Rack Pulls

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 110kgs / 242lbs
3 x 3 @ 120kgs / 264lbs

BB Shrugs

4 x 10 @ 120kgs / 264lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 92.5kgs / 203.5lbs

MTS Row Machine

4 x 10 @ 45 per side

Preacher Curl Machine

4 x 10 @ 35kgs / 77lbs
 
CMS-MS Prep W3D1

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
6 x 3 @ 110kgs / 242lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

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 @ 140kgs / 308lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 5 @ 105kgs / 231lbs
5 x 5 @ 122.5kgs / 269.5lbs
 
Last edited:
CMS-MS Prep W3D2

Bench

1 x 8 @ 70kgs / 154lbs
1 x 7 @ 77.5kgs / 170.5lbs
1 x 6 @ 85kgs / 187lbs
1 x 5 @ 90kgs / 198lbs
1 x 4 @ 97.5kgs / 214.5lbs
2 x 3 @ 105kgs / 231lbs
2 x 2 @ 110kgs / 242lbs
2 x 1 @ 120kgs / 264lbs
2 x 2 @ 110kgs / 242lbs
2 x 3 @ 105kgs / 231lbs
1 x 4 @ 97.5kgs / 214.5lbs
1 x 6 @ 90kgs / 198lbs
1 x 8 @ 85kgs / 187lbs
1 x 10 @ 77.5kgs / 170.5lbs
1 x 12 @ 70kgs / 154lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
5 x 3 @ 147.5kgs / 324.5lbs

Deadlift to Knee

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lb
5 x 4 @ 130kgs / 286lbs

Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
5 x 10 @ 92.5kgs / 203.5lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 1 W3D3

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220bs
6 x 3 @ 110kgs / 242lbs


Squat


1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
3 x 3 @ 140kgs / 308lbs
3 x 2 @ 147.5kgs / 324.5lbs
1 x 6 @ 87.5kgs / 192.5lbs
1 x 6 @ 105kgs / 231lbs
4 x 6 @ 112.5kgs / 2225.5lbs

Push Press

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 4 @ 65kgs / 143lbs
4 x 4 @ 75kgs / 165bs


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 1 W3D4

Deficit Deadlift

1 x 3 @ 90kgs / 198lbs
2 x 3 @ 110kgs / 242lbs
4 x 3 @ 117.5kgs / 258.5lbs

Rack Pulls

1 x 4 @ 120kgs / 264lbs
1 x 4 @ 140kgs / 308lbs
2 x 4 @ 155kgs / 341lbs
4 x 3 @ 170kgs / 374lbs

BB Shrugs

2 x 10 @ 117.5kgs / 258.5lbs
2 x 10 @ 120kgs / 264lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 92.5kgs / 203.5lbs

MTS Row Machine

4 x 10 @ 45 per side

Preacher Curl Machine

2 x 10 @ 35kgs / 77lbs
2 x 10 @ 37.5kgs / 82.5lbs

Pinwheel Curl

4 x 10 @ 14kgs / 30.8lbs



Few Hours Later...


Bench

1 x 6 @ 70kgs / 154lbs
1 x 6 @ 85kgs / 187lbs
2 x 6 @ 90kgs / 198lbs
3 x 6 @ 100kgs / 220lbs

Incline Bench

1 x 4 @ 60kgs / 132lbs
1 x 4 @ 70kgs / 154lbs
1 x 4 @ 80kgs / 176lbs
3 x 3 @ 90kgs / 198lbs
 
CMS-MS Prep W4D1

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 110kgs / 242lbs
2 x 2 @ 117.5kgs / 258.5lbs
1 x 2 @ 120kgs / 264lbs (2RM PR)
2 x 3 @ 110kgs / 242lbs

JM Press

4 x 10 @ 70kgs / 148.5lbs

Flyes

5 x 10 @ 20kgs / 44lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Tricep Pushdown

4 x 10 @ 45kgs / 99lbs

Squat

1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
7 x 3 @ 140kgs / 308lbs
 
CMS-MS Prep W4D2

Bench

1 x 5 @ 70kgs / 154lbs
1 x 5 @ 85kgs / 187lbs
2 x 4 @ 100kgs / 220lbs
5 x 4 @ 105kgs / 231lbs

Deficit Deadlift

1 x 3 @ 90kgs / 198lbs
2 x 3 @ 110kgs / 242lb
4 x 2 @ 130kgs / 286lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
3 x 3 @ 145kgs / 319lbs
1 x 2 @ 160kgs / 352lbs
1 x 2 @ 165kgs / 363lbs
1 x 2 @ 170kgs / 3lbs (2RM PR)


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
5 x 10 @ 92.5kgs / 203.5lbs

Face Pulls

4 x 10 @ 45kgs / 99lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 1 W4D3

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 100kgs / 220lbs
6 x 3 @ 110kgs / 242lbs


Squat


1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
2 x 3 @ 122.5kgs / 269.5lbs
5 x 3 @ 140kgs / 308lbs
3 x 2 @ 147.5kgs / 324.5lbs
1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 115kgs / 253lbs
5 x 3 @ 132.5kgs / 291.5lbs

Push Press

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
4 x 3 @ 80kgs / 176lbs


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 1 W4D4

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
2 x 2 @ 145kgs / 319lbs
2 x 2 @ 155kgs / 341lbs

Rack Pulls

1 x 4 @ 110kgs / 242lbs
1 x 4 @ 130kgs / 286lbs
2 x 3 @ 145kgs / 319lbs
1 x 3 @ 165kgs / 363lbs
1 x 3 @ 175kgs / 385lbs
2 x 3 @ 185kgs / 407lbs

BB Shrugs

4 x 10 @ 120kgs / 264lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 95kgs / 209lbs per side

MTS Row Machine

1 x 10 @ 45 per side
3 x 10 @ 50 per side


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 W1D1

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 @ 77.5kgs / 170.5lbs
1 x 5 @ 92.5kgs / 203.5lbs
5 x 4 @ 105kgs/ 231lbs

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 W1D2

Bench

1 x 5 @ 70kgs / 154lbs
1 x 5 @ 85kgs / 187lbs
1 x 4 @ 100kgs / 214.5lbs
2 x 3 @ 107.5kgs / 236.5lbs
2 x 2 @ 115kgs / 253lbs
1 x 1 @ 120kgs / 264lbs
2 x 1 @ 122.5kgs / 269.5lbs
2 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

Deficit Deadlift

1 x 3 @ 90kgs / 198lbs
2 x 3 @ 110kgs / 242lb
4 x 2 @ 120kgs / 264lbs

Deadlift

1 x 4 @ 90kgs / 198lbs
1 x 4 @ 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
2 x 3 @ 150kgs / 330lbs
4 x 2 @ 160kgs / 352


Chest Supported Plate T-Bar Row

1 x 10 @ 60kgs / 132lbs
1 x 10 @ 80kgs / 176lbs
5 x 10 @ 95kgs / 209lbs

Face Pulls

4 x 10 @ 42.5kgs / 93.5lbs

Hammer Curls

4 x 10 @ 20kgs / 44lbs
 
CMS-MS Prep 2 W1D3

Bench

1 x 5 @ 70kgs / 154lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 100kgs / 220bs
3 x 2 @ 112.5kgs / 247.5lbs
3 x 2 @ 117.5kgs / 258.5lbs


Squat

1 x 5 @ 97.5kgs / 214.5lbs
1 x 4 @ 115kgs / 253lbs
2 x 3 @ 132.5kgs / 291.5lbs
4 x 2 @ 150kgs / 330lbs
1 x 5 @ 87.5kgs / 192.5lbs
1 x 4 @ 105kgs / 231lbs
1 x 3 @ 125kgs / 275lbs
5 x 3 @ 140kgs / 308lbs


Push Press

1 x 5 @ 50kgs / 110lbs
1 x 4 @ 60kgs / 132lbs
2 x 4 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176bs
2 x 2 @ 85kgs / 187lbs


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 W1D4

AM

Deadlift to Knee

1 x 3 @ 92.5kgs / 203.5lbs
1 x 3 110kgs / 242lbs
2 x 3 @ 130kgs / 286lbs
4 x 3 @ 140kgs / 308lbs

Rack Pulls

1 x 4 @ 130kgs / 286lbs
1 x 3 @ 150kgs / 330lbs
2 x 3 @ 170kgs / 374lbs
3 x 2 @ 190kgs / 418lbs

Shrugs

4 x 10 @ 120kgs / 264lbs

Plate Loaded Lat Pulldown

1 x 10 @ 60kgs / 132lbs per side
1 x 10 @ 80kgs / 176lbs per side
5 x 10 @ 95kgs / 209lbs per side

MTS Row Machine

1 x 10 @ 45 per side
3 x 10 @ 50 per side


Preacher Curl Machine

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

Pinwheel Curl

4 x 10 @ 14kgs / 30.8lbs

PM

Bench

1 x 6 @ 70kgs / 154lbs
1 x 6 @ 85kgs / 187lbs
3 x 6 @ 95kgs / 209lbs
1 x 6 @ 100kgs / 220lbs
1 x 6 @ 105kgs / 231lbs

Close Grip Bench

1 x 8 @ 70kgs / 154lbs
1 x 8 @ 80kgs / 176lbs
1 x 8 @ 85kgs / 187lbs
 
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