Goals & Gains Riks Training Log

[rikwebb]

That's some pretty decent front squatting - how you liking those?

Not a fan but it's programmed so I do them

 

[MilkManUK]

Not a fan but it's programmed so I do them

I actually quite like front squats, just added them back into my routine so will be doing them more often now.

 

[rikwebb]

Sheiko #39 W4D2

Bench

1 x 5 @ 57.5kgs / 126.5lbs
1 x 4 @ 70kgs / 154lbs
2 x 3 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 2 @ 100kgs / 220lbs
1 x 3 @ 100kgs / 220lbs ( was supposed to be 3 x 2 but the first two sets felt really good so went for a triple on the last one.
1 x 5 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
4 x 5 @ 82.5kgs / 181.5lbs

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs / 22lbs

Deadlift

1 x 3 @ 77.5kgs / 170.5lbs
1 x 3 @ 95kgs / 209lbs
2 x 3 @ 110kgs / 242lbs
2 x 3 @ 125kgs / 275lbs
3 x 2 @ 135kgs/ 297lbs
2 x 3 @ 125kgs / 275lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

 

[rikwebb]

#Sheiko #39 W4D3

Bench

1 x 6 @ 57.5kgs / 126.5lbs
1 x 5 @ 70kgs / 154lbs
2 x 4 @ 82.5kgs / 181.5lbs
2 x 3 @ 95kgs / 209lbs
2 x 3 @ 100kgs / 220lbs
2 x 3 @ 95kgs / 209lbs
1 x 4 @ 82.5kgs / 181.5lbs
1 x 6 @ 70kgs / 154lbs
1 x 8 @ 57.5kgs / 126.5lbs

100kgs were supposed to be doubles again but bench is feeling really good at the minute

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs / 22lbs

Squat

1 x 5 @ 75kgs / 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
6 x 3 @ 120kgs / 264lbs


SOHP - Deload Week

1 x 5 @ 27.5kgs / 60.5lbs
1 x 5 @ 35gs / 77lbs
1 x 3 @ 40kgs / 88lbs
5 x 10 @ 35kgs / 77lbs

Side Lateral Raise

3 x 10 @ 15kgs / 33lbs

 

[rikwebb]

Gonna do the first week of #32 this week then away next week then on #40 the week i come back

Bench

1 x 3 @ 57.5kgs / 126.5lbs
1 x 3 @ 70kgs / 154lbs
2 x 3 @ 80kgs / 176lbs
3 x 2 @ 87.5kgs / 192.5lbs

Bands / Flyes

5 x 10 + 3 x 10 @ 20kgs / 44lbs

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 3 @ 75kgs / 165lbs
1 x 3 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
3 x 2 @ 110kgs / 242lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 85kgs / 187lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

Sheiko #32 W1D2

Squat

1 x 3 @ 72.5kgs / 159.5lbs
2 x 3 @ 87.5kgs / 192.5lbs
2 x 2 @ 105kgs / 231lbs
1 x 2 @ 117.5kgs / 258.5lbs
1 x 1 @ 132.5kgs / 291.5lbs
1 x 1 @ 140kgs / 308lbs
1 x 1 @ 150kgs / 330lbs
1 x 1 @ 152.5kgs / 335.5lbs

Bench

1 x 3 @ 57.5kgs / 126.5lbs
1 x 3 @ 70kgs / 154lbs
2 x 2 @ 80kgs / 176lbs
1 x 2 @ 92.5kgs / 203.5lbs
1 x 1 @ 105kgs / 231lbs
1 x 1 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs
1 x F @ 117.5kgs / 258.5lbs - close, hopefully next time i run #32 properly it'll be there

Deadlift

1 x 3 @ 77.5kgs / 170.5lbs
1 x 2 @ 92.5kgs / 203.5lbs
2 x 2 @ 107.5kgs / 236.5lbs
1 x 1 @ 125kgs / 275lbs
1 x 1 @ 140kgs / 308lbs
2 x 1 @ 150kgs / 330lbs

crap sleep didn't have much left by Deads

 

[MilkManUK]

Where you off to @rikwebb ? Cornwall again?

 

[rikwebb]

Where you off to @rikwebb ? Cornwall again?

Yeah, wife wanted to go as its her birthday Next week

 

[rikwebb]

Made a decision, not gonna do #40 next. Going to give the Sheiko CMS-MS Course a go (1,2,3 and Comp) starting from Monday, will be interesting to see how 4 days a week feels

 

[rikwebb]

Sheiko CMS-MS W1D1

Bench

1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 75kgs/ 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
5 x 2 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 4 @ 105kgs / 231lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 85kgs / 187lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

Sheiko CMS-MS W1D2

Bench

1 x 6 @ 60kgs /132lbs
1 x 5 @ 72.5kgs / 159.5lbs
2 x 4 @ 85kgs / 187lbs
2 x 3 @ 90kgs / 198lbs
2 x 2 @ 95kgs / 209lbs
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 77.5kgs / 170.5lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs

Deadlift to Knees

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
5 x 4 @ 112.5kgs / 247.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

Face Pulls

4 x 10 @ 65

 

[rikwebb]

Sheiko CMS-MS W1D3

Bench

1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
5 x 3 @ 95kgs / 209lbs
1 x 5 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
5 x 3 @ 90kgs / 198lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 75kgs/ 165lbs
2 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
6 x 3 @ 122.5kgs / 269.5lbs

Edit: Afternoon OHP in the sun

1 x 5 @ 35kgs / 77lbs
1 x 4 @ 42.5kgs / 93.5lbs
2 x 3 @ 47.5kgs / 104.5lbs
5 x 3 @ 50kgs / 110lbs

 

[rikwebb]

Sheiko CMS-MS Prep1 W1D4

Deficit Deadlifts

2 x 3 @ 80kgs
4 x 2 @ 95kgs / 209lbs

Rack Pulls

1 x 4 @ 95kgs / 209lbs
2 x 4 @ 112.5kgs / 247.5lbs
2 x 3 @ 127.5kgs / 280.5lbs
5 x 2 @ 145kgs / 319lbs (was supposed to be 4 x 2 but felt like i had an extra set there and went for it)

 

[Fahcough]

RonnieColemanQuote.gif

Way to push... or pull it!

 

[rikwebb]

Sheiko CMS-MS Prep 1 W2D1

Bench

1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 3 @ 95kgs / 209lbs
3 x 2 @ 102.5kgs / 225.5lbs
1 x 4 @ 65kgs / 143lbs
2 x 4 @ 77.5kgs / 170.5lbs
4 x 4 @ 90kgs / 198lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 20kgs / 44lbs

Squat

1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 85kgs / 187lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

Sheiko CMS-MS Prep 1 W2D2

Bench

1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
3 x 2 @ 95kgs / 209lbs
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 8 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs /22lbs

Deficit Deadlift

1 x 3 @ 80kgs / 176lbs
2 x 3 @ 95kgs / 209lbs
4 x 2 @ 105kgs/ 231lbs


Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs


Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

 

[rikwebb]

Sheiko CMS-MS Prep 1 W2D3

Bench

1 x 5 @ 65kgs / 143lbs
1 x 5 @ 77.5kgs / 170.5lbs
5 x 3 @ 90kgs / 198lbs
------
Extra Benching

1 x 3 @ 100kgs / 220lbs
1 x 3 @ 105kgs / 231lbs
1 x 2 @ 110kgs / 242lbs
1 x 1 @ 115kgs / 253lbs

Band Pull Aparts

5 x 10

Squat

1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @ 105kgs / 231lbs
5 x 3 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs/ 165lbs
1 x 5 @ 90kgs / 198lbs
4 x 4 @ 105kgs / 231lbs

 

[rikwebb]

CMS-Ms Prep 1 W3D1

Bench

1 x 5 @ 60kgs /132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
6 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

JM Press

4 x 10 @ 65kgs / 143lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
5 x 2 @ 122.5kgs / 269.5lbs
1 x 5 @ 75kgs / 165lbs
1 x 5 @ 90kgs / 198lbs
5 x 5 @ 105kgs / 231lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

5 x 8 @ 85kgs / 187lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs

 

[rikwebb]

Sheiko CMS-Ms Prep 1 W3D2

Bench

1 x 8 @ 60kgs / 132lbs
1 x 7 @ 65kgs / 143lbs
1 x 6 @ 72.5kgs / 159.5lbs
1 x 5 @ 77.5kgs / 170.5lbs
1 x 4 @ 85kgs / 187lbs
2 x 3 @ 90kgs / 198lbs
2 x 3 @ 95kgs / 209lbs ( supposed to be 2 x 2)
2 x 2 @ 102.5kgs / 225.5lbs (supposed to be 2 x 1)
2 x 3 @ 95kgs / 209lbs ( 2 x 2)
2 x 3 @ 90kgs / 198lbs
1 x 4 @ 85kgs / 187lbs
1 x 6 @ 77.5kgs / 170.5lbs
1 x 8 @ 72.5kgs / 159.5lbs
1 x 10 @ 65kgs / 143lbs
1 x 12 @ 60kgs / 132lbs

Band Pull Aparts

5 x 10

Rear Delt Flyes

3 x 10 @ 10kgs

Deadlift

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
2 x 3 @ 112.5kgs / 247.5lbs
5 x 3 @ 127.5kgs / 280.5lbs

Deadlift to Knees

1 x 4 @ 80kgs / 176lbs
1 x 4 @ 95kgs / 209lbs
5 x 4 @ 112.5kgs / 247.5lbs

Face Pulls

4 x 10 @ 65kgs / 143lbs

Ab Wheel

4 x 10

Dead Bugs

4 x 8

Hammer Curls

3 x 10 @ 15kgs / 33lbs

 

[rikwebb]

CMS-MS Prep 1 W4D1

Bench

1 x 5 @ 60kgs / 132lbs
1 x 4 @ 72.5kgs / 159.5lbs
2 x 3 @ 85kgs / 187lbs
2 x 3 @ 95kgs / 209lbs
1 x 2 @ 102.5kgs/ 225.5lbs ( felt easy so went for triples on last two sets)
2 x 3 @ 102.5kgs / 225.5lbs
2 x 3 @ 95kgs / 209lbs

Band Pull Aparts

5 x 10

Flyes

3 x 10 @ 15kgs / 33lbs

JM Press

2 x 10 @ 65kgs / 143lbs
2 x 10 @ 67.5kgs / 148.5lbs

Tate Press

3 x 10 @ 22.5kgs /49.5lbs

Squat

1 x 5 @ 75kgs/ 165lbs
1 x 4 @ 90kgs / 198lbs
2 x 3 @105kgs / 231lbs
7 x 3 @ 122.5kgs / 269.5lbs

Good Mornings

5 x 5 @ 65kgs / 143lbs

Bent Over Row

3 x 8 @ 85kgs / 187lbs
2 x 8 @ 87.5kgs / 192.5lbs

Bent Over Straight Arm Pulldown ( 1 side at a time)

4 x 10 @ 20kgs / 44lbs