Riks Training Log

[Xplosive-Viking]

Good job getting back at it.. Seems like you have a good plan.

Is your goal to become a better powerlifter ?



I do find it odd that your squat is higher than your deadlift .. What kind of squat do you do?

 

[rikwebb]

Deadlift fell off after a while, not sure what went on with it.

Today:

Deadlift:

1 x 5 @ 50kgs/110lbs
1 x 5 @ 65kgs/143lbs
1 x 3 @ 75kgs/165lbs
1 x 3 @ 90kgs/198lbs
1 x 3 @ 100kgs/220lbs
1 x 3+2 @ 115kgs/253lbs

Deficit Deadlifts off 2 x 15kgs plates

1 x 5 @ 60kgs/132lbs
1 x 5 @ 75kgs/165lbs
1 x 5 @ 90kgs/198lbs
1 x 3 @ 100kgs/220lbs
1 x 3 @ 115kgs/253lbs
1 x 1 @ 130kgs/286lbs

30mins Treadmill walk

 

[golvmopp]

Good shit on the deficit deads homeslice.

 

[rikwebb]

Good shit on the deficit deads homeslice.

Thanks mate! Wasn't planned but it was quiet in the gym and thought, glad i did them in the end.

 

[rikwebb]

Today:

Squats:

1 x 5 @ bar/44lbs
1 x 5 @ 45kgs/99lbs
1 x 5 @ 55kgs/121lbs
1 x 3 @ 65kgs/143lbs
1 x 3 @ 75kgs/165lbs
1 x 3 @ 85kgs/187lbs
1 x 3 + 3 @ 95kgs/209lbs
1 x 3 @ 110kgs/242lbs
1 x 3 @ 125kgs/275lbs
2 x 5 @ 100kgs/220lbs
3 x 5 @ 60kgs/132lbs

Leg Extensions:

1 x 10 @ 30kgs/66lbs
1 x 10 @ 40kgs/88lbs
1 x 10 @ 50kgs/110lbs
1 x 10 @ 60kgs/132lbs

Leg Curls:

1 x 10 @ 30kgs/66lbs
1 x 10 @ 40kgs/88lbs
1 x 10 @ 50kgs/110lbs
1 x 10 @ 60kgs/132lbs

30mins Treadmill walk

 

[belph]

Log needs more curls, Rik

 

[rikwebb]

Log needs more curls, Rik

Yeah your right, must rectify this immediately!

 

[rikwebb]

Today:

SOHP:

1 x 5 @ Bar/44lbs
1 x 5 @ 25kgs/55lbs
1 x 3 @ 30kgs/66lbs
1 x 3 @ 40kgs/88lbs
1 x 3 @ 45kgs/99lbs
1 x 3 + 2 @ 50kgs/110lbs
1 x 3 @ 55kgs/121lbs
1 x 3 @ 60kgs/132lbs (Pretty sure this is a 3rm PR)
5 x 5 @ 30kgs/66lbs

Rear Delt Fly:

3 x 10 @ 10kgs/22lbs

Front Raises:

2 x 10 @ 10kgs/22lbs
1 x 10 @ 14kgs/30.8lbs

Side Raises:

2 x 10 @ 10kgs/22lbs
1 x 10 @ 14kgs/30.8lbs

Face Pulls:

1 x 10 @ 15kgs/33lbs
1 x 10 @ 20kgs/44lbs
1 x 10 @ 25kgs/55lbs
1 x 10 @ 30kgs/66lbs

 

[rikwebb]

Today:

Squat:

1 x 5 @ Bar 20kgs/44lbs
1 x 5 @ 35kgs/77lbs
1 x 5 @ 45kgs/99lbs
1 x 3 @ 55kgs/121lbs
1 x 5 @ 60kgs/132lbs
1 x 5 @ 70kgs/154lbs
1 x 5 + 6 @ 75kgs/165lbs
1 x 5 @ 85kgs/187lbs
3 x 5 @ 60kgs/132lbs

Leg Extensions:

1 x 10 @ 20kgs/44lbs
1 x 10 @ 30kgs/66lbs
1 x 10 @ 40kgs/88lbs
1 x 10 @ 50kgs/110lbs
1 x 10 @ 60kgs/132lbs

Leg Curls:

1 x 10 @ 20kgs/44lbs
1 x 10 @ 30kgs/66lbs
1 x 10 @ 40kgs/88lbs
1 x 10 @ 50kgs/110lbs
1 x 10 @ 60kgs/132lbs

25mins Treadmill walk

 

[MilkManUK]

Welcome back Rik, how was Oz?

 

[rikwebb]

Welcome back Rik, how was Oz?

cheers mate, Australia was awesome to say the least

 

[NurseKnuckles]

Well fookinell!
Nice to see you back here Rikmeister!

 

[rikwebb]

Yesterday:

SOHP:

1 x 5 @ Bar (44lbs)
1 x 5 @ 25kgs/55lbs
1 x 3 @ 25kgs/55lbs
1 x 5 @ 30kgs/66lbs
1 x 5 @ 35kgs/77lbs
1 x 5 + 3 @ 40kgs/88lbs
1 x 5 @ 45kgs/99lbs
1 x 3 @ 50kgs/110lbs
1 x 1 @ 55kgs/121lbs
3 x 5 @ 35kgs/77lbs

Rear Delt Fly:

3 x 10 @ 8kgs

Front Raises:

3 x 10 @ 8kgs

Side Raises:

1 x 10 @ 8kgs
2 x 10 @ 12kgs

Face Pulls:

1 x 10 @ 15kgs
2 x 10 @ 20kgs

45mins Treadmill Walk
10mins Stationary Bike

 

[MilkManUK]

You doing that @Flash_Monsta tribute stuff Rik? Bit of strength work with a bit of bodybuilding? If so, I like it...

 

[rikwebb]

You doing that @Flash_Monsta tribute stuff Rik? Bit of strength work with a bit of bodybuilding? If so, I like it...

Plus just trying to get reps in. Got through the 5/3/1 bit pretty quickly so just trying for some reps and strength stuff too. Plus might aswell build up the rest of the shoulders too whilst i'm at it.

 

[MilkManUK]

Plus just trying to get reps in. Got through the 5/3/1 bit pretty quickly so just trying for some reps and strength stuff too. Plus might aswell build up the rest of the shoulders too whilst i'm at it.

Good stuff, plus a bit of extra muscle is always nice.

 

[rikwebb]

Last night:

Bench:

1 x 5 @ 25kgs/55lbs
1 x 5 @ 35kgs/77lbs
1 x 3 @ 40kgs/88lbs
1 x 5 @ 45kgs/99lbs
1 x 5 @ 50kgs/110lbs
1 x 5+7 @ 55kgs/121lbs
1 x 5 @ 65kgs/143lbs
1 x 3 @ 75kgs/165lbs

DB Row:

1 x 10 @ 20kgs
1 x 10 @ 24kgs
1 x 10 @ 26kgs

Deadlift:

1 x 5 @ 45kgs/99lbs
1 x 5 @ 60kgs/132lbs (Was supposed to be 55kgs)
1 x 3 @ 65kgs/143lbs
1 x 5 @ 70kgs/154lbs
1 x 5 @ 80kgs/176lbs
1 x 5+7 @ 90kgs/198lbs
1 x 3 @ 110kgs/242lbs
1 x 2 @ 120kgs/264lbs

25mins treadmill walk

 

[Stargazer Rex]

Thank you for converting to pounds for my dumb american ass. you da real mvp

 

[rikwebb]

Thank you for converting to pounds for my dumb american ass. you da real mvp

No problem Rex!

Spoiler

 

[rikwebb]

Last Night:

Bench:

1 x 5 @ 25kgs/55lbs
1 x 5 @ 35kgs/77lbs
1 x 3 @ 40kgs/88lbs
1 x 3 @ 45kgs/99lbs
1 x 3 @ 55kgs/121lbs
1 x 3+7 @ 60kgs/132lbs
1 x 3 @ 70kgs/154lbs
1 x 5 @ 60kgs/132lbs

DB FLy:

1 x 10 @ 8kgs
2 x 10 @ 10kgs

Cable Row:

1 x 10 @ 70kgs/154lbs
1 x 10 @ 100kgs/220lbs
3 x 10 @ 120kgs/264lbs

T-Bar Row

1 x 10 @ 20kgs/44lbs
1 x 10 @ 40kgs/88lbs
1 x 10 @ 50kgs/110lbs

Wanted to squat but both racks in the gym were taken for the time i was there.